Running News Daily

How to Avoid Leg Cramps while Running that Slow You Down

Leg Cramps while Running

Runners can avoid the most common injury of muscle cramping if they tried. These cramps develop mostly in their lower legs and feet. The effects can be debilitating, especially when you are experiencing them for the first time. Learn more about this problem and a few tips to become a better runner while avoiding cramps.

Stretch Before You Go

Many sports require their participants to be lean and flexible, and running is no different. Stretching helps to loosen the muscles in your legs, arms and back. Even people who have naturally stiff, rigid legs can run farther after a few stretches. Muscles that are used more often are less likely to tear. So people who do not exercise regularly are more likely to get cramps.

To improve your running performance, turn stretching into a routine. Perform quick, five-minute stretching exercises that take no more than 10 minutes to complete. Perform these exercises right before you begin running. Once you’ve finished, it’s optional to stretch your muscles again.

Stay Hydrated

Staying hydrated is necessary to maintain a normal body temperature and remain cool while you’re running on hot days. Dehydration occurs when you run for long periods without drinking water. To remain hydrated, drink long sips of water before, during and after your running sessions.

Some people choose to drink an hour or two right before they start running. Some runners add salt to their water. Sodium from the body is lost through sweat as you run. These “salt shots” are supposed to make up for this loss and keep the body in proper balance.

Why are Electrolytes So Important?

For people who cannot carry around salt or ten bottles of water, consuming an SOS electrolyte drink is the easiest way to hydrate yourself. SOS Hydration contains the right mixture of healthy fluids and sodium that your body needs to stay in top performance. Regular water alone is not enough. Also read: What are Electrolytes.

The sodium that you lose in your sweat could lead to muscle cramps in the end. Losing too much sodium is dangerous for runners and athletes in particular. An electrolyte drink (SOS) contains 330mg of sodium, on average, for every eight ounces (236.59 mL) of water along with 195mg of potassium for good muscle contractions.

Avoid Certain Foods or Drinks

There are some habits to avoid before you run. Know that a caffeinated soft drink is the worst choice for runners as it contains high amounts of sugar. Consuming too much sugar at once has good and bad effects on the body. At first, you may feel a boost of energy, but sodas and juices increase your risks of tooth decay, diabetes or obesity.

Start Out Slowly

Another reason why cramps may occur is because the body is not prepared for intense workouts. This happens to people who have not exercised for long periods of time. They have the right attitude but assume that their bodies are naturally fit and healthy. As a new runner, you cannot perform an endless series of sprints when you haven’t gotten used to jogging yet. Build up your running slowly and take it one step at a time. Listening to your body while running is an incredibly important skill.

Have Rest Periods

Cramping occurs to runners who do not rest properly. Even experienced runners run into problems when they overuse their bodies. They begin to overstretch their muscles and risk injuries, even after years of experience. Allow your body enough time to rest in between sessions and rebuild its muscular strength. Most fitness experts suggest that runners have at least one day of rest every week to allow your body to recover for your next run.

From sports doctors, one of the most popular complaints involves muscle cramps, swelling and stiffness. Anyone who has fallen behind on exercise is likely to get cramps. However, some of the best runners have occasional cramps when they miss a few steps in their routines. Stretch, stay hydrated, consume electrolytes and get enough rest to get the best results from your running.

Faith Kipyegon hints at moving to different discipline after dominating 1,500m for years

Multiple World and Olympics champion Faith Kipyegon is not ruling out a switch to other distances next year after dominating the 1,500m for many years.

Multiple world and Olympics champion Faith Kipyegon is weighing whether to take on other challenges next season after totally dominating the 1,500m race.

Kipyegon has three Olympics titles, a world record, and as many world titles, which makes her the greatest female athlete in history over the distance.

She added a fifth Diamond League title to her trophy cabinet last weekend and she says a switch to other races to test herself is not off the table in 2025.

“I hope to stay strong and healthy towards next year and see what I am capable of doing. I don’t know if I will still do 1,500m or move to 5,000m but I hope for the best next year,” Kipyegon told Athletics Weekly.

Kipyegon says she has been motivated by other athletes who have contested different disciplines, such as Norwegian Jokob Ingebrigtsen who made his half marathon debut last weekend, and Dutchwoman Sifan Hassan, who has won titles in marathon, half marathon, 1,500m and 10,000m.

“I have seen Jakob is running in Copenhagen, I hope he gives me the motivation and I can also do half [marathon],” she added.

“Also, Sifan [Hassan] doing half, marathon and coming to 1,500m, 5,000m so I think it is only to twist how you think and say I am going to do this and hopefully we will do it.”

Kipyegon has already proven that she has what it takes to compete in the 5,000m after winning a world title in Budapest last year, this coming after she had broken a world record, while she also claimed Olympics silver in Paris over the distance.

She has also previously expressed her interest in running a marathon in future and 2025 could be the year she starts the transition if she makes the decision.

Marathon legend Kipchoge calls for a change in sports culture

The 2024 Paris Olympics marked exactly two decades since double Olympic marathon champion Eliud Kipchoge made his Olympic debut.

The legendary marathoner first ran in the Athens Olympics in 2004, where he won the 5,000m bronze medal before upgrading to silver four years later in Beijing in the same event.

By 2008, Kipchoge was already an established name in distance running, boasting two world championship medals and two at the Olympics.

This year, the legendary marathoner led team Kenya to the Olympics together with a strong contingent that included 2024 TCS London Marathon champion Alex Mutiso and 2022 Chicago Marathon winner Benson Kipruto.

A painful exit for the marathon legend

Kipchoge, shy about his 40th birthday, was headed for another highlight in his celebrated marathon career.

He was aiming to get back to winning ways, or at least reach the Olympic podium for a fourth time in his fifth Olympic Games.

The running guru stayed at a touching distance of the leading pack up to the 15km mark. Then he began holding his waist, early worrying signs that all was not well for the defending Olympic champion.

The pain intensified, forcing him to decide to end his race about 12 km away from the finish point at Les Invalides.

That saw him record a Did Not Finish (DNF) for the first time in his illustrious career. Before the Olympics, Kipchoge’s worst marathon result was 10th place at the 2024 Tokyo Marathon.

It was a classy exit for the marathoner who set a world record in the 5,000m of the World Cross Country Championships junior race in 2003 and won gold. That would be the scene of the marathon’s great last Olympic parade.

Lessons from Paris

Reflecting on the recent Paris Olympics, Kipchoge outlined the key lessons learned, urging sports leaders in the country to take stock of past experiences and ensure they inform future strategies.

“One thing I learned and observed during the Olympics is that peace and education play a great role in our generation. The combination of the two is magical. Now we are done with Paris. Los Angeles is up next. Can we apply the lessons learned as we head to the next Olympics?” he posed to SportsBoom.com.

A call for change in sports culture

Kipchoge also expressed concern over how Kenyan athletes are often treated, drawing a parallel to weddings where people focus on celebrating the event rather than the bride and groom.

He pointed out that in sports, much like in weddings, the spotlight is frequently on the events themselves, while the athletes, who are the real protagonists, do not receive the recognition and support they deserve.

“That is how we operate. We celebrate the events and not our athletes, which should not be the case,” he offered.

The marathon star also challenged the traditional approach of simply rewarding athletes with trophies, urging for a more profound investment in their mental and emotional well-being. He added that equipping athletes with practical skills can sustain them beyond their sporting careers.

“It is the work of federations and the Ministry of Sports to make sure athletes are comfortable. Athletes should be taught literacy, and handling pressure in emotional and physical states. Do not just award them trophies. Work on their minds as well. Can we teach our athletes basic skills like using social media channels to earn money?” he posed.

A farmer’s patience: Advice to sports federations

Kipchoge also urged sports federations and the ministry to invest in athletes with the same patience and care that a farmer applies when planting a seed, waiting for it to germinate and eventually yield a good harvest.

“To our federation leaders, let us hold sports in the heart and mind. Train our athletes, invest in them and eventually wait for the results. What athletes do behind the scenes is commendable. They are the people who build the game by their hands,” he averred.

He concluded by calling on sports federations and sponsors to go beyond simply funding events and trophies, stressing the importance of investing in the well-being of athletes. “To our sponsors, I challenge you to include humanity in your budget. Finance these athletes for the good work they are doing,” he said. Despite the unexpected turn in his last Olympic hurrah, the two-time world record holder has no intentions to call time on his career, not just yet.

Seven runners under 2:07 are set for Frankfurt

Seven runners with personal bests of sub 2:07 are on the start list of the 41st edition of the Mainova Frankfurt Marathon on October 27th.

It looks very likely that the eventual winner will come from one of the two great running nations, Kenya and Ethiopia. While Herpasa Negasa of Ethiopia remains the number one on the list with his world-class personal best of 2:03:40 Elisha Rotich is among the new additions. The Kenyan has a PB of 2:04:21.

Organizers expect a total of more than 25,000 athletes on the last Sunday of October. Among them will be over 14,000 marathon runners which is significantly more than in 2023. The Mainova Frankfurt Marathon is a World Athletics Elite Label Road Race. Entries are still accepted at: www.frankfurt-marathon.com

Parts of the men’s elite field were announced today. The women’s field will be released next month. For years Elisha Rotich has produced strong marathon races. His best race so far was at the 2021 Paris Marathon. The Kenyan won the race with 2:04:21 which remains his personal best and still stands as the Paris course record. On the route through the French capital, which is not considered very fast, he ran another strong race this spring. Rotich was third with 2:06:53 in April. Together with Eric Kiptanui (PB: 2:05:47), whose participation had been announced earlier, he looks to be the strongest Kenyan in the elite field of the Mainova Frankfurt Marathon. However a surprise might come from Benard Biwott, a Kenyan debutant who has run a 59:47 half marathon this year.

Besides Herpasa Negasa Ethiopia will have four more runners with personal bests of sub 2:07 on the start line: Lencho Tesfaye (2:06:18), Aychew Bantie (2:06:23), Boki Asefa (2:06:46) and Birhan Nebebew (2:06:52) could attack their PBs on the fast Frankfurt course where Kenya’s Wilson Kipsang clocked the 2:03:42 course record in 2011.

“We expect a very open race since there is no major favorite. It is difficult to predict what might be possible with regard to times. But the field surely has the potential for a surprise,“ said Race Direktor Jo Schindler.

While Spain’s Abdelaziz Merzougui is the fastest European runner on the start list with a personal best of 2:08:00 there is a novelty in the history of the Mainova Frankfurt Marathon: Married couple Jake Robertson and Magdalyne Masai will be among the elite runners. New Zealand’s Robertson has a personal best of 2:08:26 and could achieve a strong finishing position while his Kenyan wife has a PB of 2:22:16 and will be among the favorites in Frankfurt.

Canadian Champion Thomas Broatch Returns to TCS Toronto Waterfront Marathon

Thomas Broatch will line up in defence of his Canadian marathon title October 20th as the 2024 TCS Toronto Waterfront Marathon once again hosts the national championships.

A year ago the Vancouver native surprised many with his victory - which also saw him finish 6th place overall in this World Athletics Elite Label race.

Most impressive was that this was his marathon debut. Three months later he took five minutes off his Toronto time running 2:11:54 for 7th place in the Houston Marathon. Lessons learned in Toronto, he believes, helped in Houston.

“In Toronto I felt pretty good in the last 10km, in terms of breathing and energy, but my legs were completely destroyed,” the 25-year-old remembers, “and I wasn’t able to really push the last 10km. So I made some adjustments in training for Houston.

“For Toronto I did pretty much all of my long runs on gravel or soft surfaces. For Houston I did all those on concrete which I think really helped. My legs felt great in the last 10km and, even though I was hurting, I was able to push. That’s something I have taken forward to make sure the legs are ready for 42km of pounding.”

The Canadian championship gold medal was accompanied by $8,000 in prize money - he also collected $2,000 for his 6th place overall finish - giving him what he calls “a generous prize pool for Canadians.”

Besides his ‘new preference’ for running on concrete he has increased his weekly training volume from 180km to 200km under the guidance of coach Chris Johnson at the Vancouver Thunderbirds Track and Field Club.

Until two years ago Broatch was still focusing on track racing (5,000m and 10,000m) while the marathon was simply a distance to be contemplated for the future. Now with a couple of positive experiences he realizes it is logically his best event.

“Yes definitely,” he declares. “I think I will still do other distances to help with the marathon. But I think, especially because the first one went quite well and then I was able to improve even more, I definitely see myself focusing on the marathon.”

That hasn’t stopped him from dropping down on occasion. In April he finished second in the Vancouver Sun Run 10k with a personal best of 28:58. He explains that this was right at the end of an exhausting buildup for the Copenhagen Marathon, which flew under the radar and even escaped the keen eyes of the World Athletics statisticians.

“The Sun Run was a really good race. It actually wasn’t the big focus of the Spring,” he says almost apologetically. “I actually ran the Copenhagen marathon two weeks after Sun Run so this was more of a prep race for that marathon.

“I think that showed me that the marathon training doesn’t really hurt my speed but gives me that extra strength which helps my 10k. That was by far my fastest 10k and the course is not even that fast.”

The Copenhagen Marathon didn’t go as well as he had hoped so he’s not concerned few knew about it. After running Houston and coming away with a strong personal best he wondered if an even faster time was in the cards. Confidently, he went out harder than his body could handle.

“I went out in 2:10 pace (65 minutes at halfway) for the first 27km then pretty much collapsed the last third of the race,” he reveals. “It was a pretty spectacular blow up.”

Basically, he jogged home just to finish.

Among the things he realized is that his marathon training helped his 10k form but the racing effort at the Sun Run might have taken too much out of him coming that close to the Copenhagen race. Another lesson learned.

Broatch works as a software engineer for a renewable energy company called ‘Clear’ writing software for wind farm owners. In his free time he has been enjoying playing golf with family and friends as well as online chess. He admits to being a fan of ‘The Three Body Problem’ trilogy of books.

It is hard to believe that Broatch is still 25 and has many years ahead of him. As he looks toward Toronto Waterfront he seems wiser and confident in the approach he is taking.

“Training has been pretty good,” he reports. “I have been able to run consistently 190 to 200km a week for the last three months now. No injuries, no illness. Definitely, pretty tired. But I think that has been a feature of all my marathon builds.

"I know the Toronto Waterfront course is pretty quick, the organization is great, and they give us a good chance to run a fast tine. So, I definitely would like to improve my Houston time. I think going under 2:11 and getting in that 2:10 club would be pretty good result. I would be quite happy with that.”

Winning national championships also offers tremendous bonus World Athletics points which are used for qualification for the 2025 World Championships in Tokyo. He has never represented his country. An international call-up is, he says, something that “is in the back of my mind!”

Strongest field in history set to compete in Cape Town Marathon

The Sanlam Cape Town Marathon has sold out a record 21,000 participants for the 2024 event, thanks to the popularity of the #YouDoCount campaign. This success strengthens the marathon’s position as the foremost marathon on the African continent, as it pursues the renowned Abbott World Marathon Majors (AWMM) classification. The amazing support of both the local and worldwide running communities has been instrumental in reaching this milestone,  Cape {town} Etc reports.

This year’s marathon promises to be one of the most exciting in the event’s history, with the strongest elite field ever assembled on African territory. This exceptional field offers an astonishing amount of awards, including 

2 Gold World Champion Medals

1 Silver World Champion Medal

Olympic Bronze Marathon Medal

1 All African Games Gold Medal

13 Abbott World Marathon Majors Medals, 5 of which are gold

1 World Record Holder

10 World Athletics Gold Label Elites

The stakes are bigger than ever, with a $50,000 prize fund available to the top podium finishers. The men’s and women’s marathon champions will each get $25,000, with the second and third place finishers receiving $15,000 and $10,000, respectively.

Barry Van Blerk, Race Director of the Sanlam Cape Town Marathon, expressed his excitement:‘This year’s Sanlam Cape Town Marathon is set to showcase the best marathon elite field ever assembled on African soil. With a prize pool to match, we expect an extraordinary level of competition, and, weather permitting, the course records will undoubtedly be challenged.

All eyes will be on South African competitors Glenrose Xaba and Cian Oldknow, who both hope to make history. Xaba, in her marathon debut, has previously established herself by breaking Elana Meyer’s 23-year-old 10 km record and dominating numerous distances, including 5,000m, 10,000m, and 10km. As she progresses to the marathon distance, Xaba’s development will pose a substantial challenge to veteran marathoners.

Cian Oldknow’s marathon PB of 2:25:08, set at the Seville Marathon in February of this year, is the second best time by a South African. At the Durban International Marathon in April, Oldknow finished in 2:29:46, making him the SA Marathon Champion. She is on a mission to break South Africa’s women’s marathon record, which could pit her against Xaba. With both competitors at the height of their abilities, the race will be nothing short of amazing.

Tsige Haileslase (Ethiopia) and Adane Kebede Gebre (Ethiopia), who won the Sanlam Cape Town Marathon in 2023, will return to defend their crowns. Haileslase, who ran a personal best of 2:24:17 last year, is back and determined to win consecutive races. Gebre, a force to be reckoned with in the men’s race, will have stiff opposition as he seeks straight victories against this year’s strong field.

‘There’s no doubt that African runners dominate in the sport, and as a proudly Pan-African group, it is only fitting that we ensure the rest of the continent is able to unite in Cape Town to run Africa’s only Abbott World Marathon Majors candidacy race,’ shares Karl Socikwa – Group Executive of Market Development and Sustainability at Sanlam, the event’s title sponsor. ‘We have extended invitations to athletics bodies across our 27 markets in an attempt to identify promising top marathon runners. Our commitment to unlocking Africa’s untapped talent will see 25 athletes from countries such as Mali, Namibia, Botswana and more, compete with confidence on a world stage on African soil.’

In addition to the extraordinary competitive field, race organisers have worked closely with the City of Cape Town to ensure a safe and seamless experience for both runners and spectators. JP Smith, Mayoral Committee Member for Safety and Security, praised the collaboration, stating, ‘The City’s Events Coordination Committee has been working diligently behind the scenes with race management, mapping out all the logistical plans for a safe and secure route for the marathon. All of our safety and security personnel are preparing to provide a smooth and excellent platform for this elite field of athletes to chase their personal bests. We are looking forward to providing the Cape Town experience for an elite field of athletes.’

Trio looks to extend Kenya's dominance in Munich

The trio of Cosmas Birech, Dominic Nyairo and William Kibor are set to extend Kenya’s dominance at the Munich Marathon as they line up in the German city on October 13.

Kenya has ruled the men’s event for the past two years, with Philemon Kipchumba clinching victory in 2022 in 2:07:28, ahead of Ethiopia’s Mengistu Gezahagn (2:07:56) and Eritrea’s Berhane Tesfay (2:08:10).

Last year, Kenyan athletes swept the podium, led by Bernard Muia, who won in a time of  2:09:17, with Benson Nzioka (2:09:21) and Mica Cheserek (2:09:26) completing the podium.

Cosmas Kiplimo (2:10:07), Amos Birgen (2:11:15) and Luke Kibet (2:11:41) finished fourth, sixth and seventh respectively.

Race organizers expect a fast-paced event in the men’s race with a target of a 2:08 finish.

“We have produced the fastest times in the history of our event in the past two years. I hope we will once again see results in the region of 2:08 to 2:09,” said Gernot Weigl.

Birech comes with an impressive resume, boasting wins at the 2018 Roma Marathon (2:08:03) and the Lugano Half Marathon (1:01:02). 

Nyairo, on the other hand, is the 2021 Hofu Marathon champion (2:09:34) as well as the runners-up from the Aveiro Marathon (2:09:57) in April.

Kibor hold victories from the 2014 Verona Half Marathon (1:00:51) and the 2016 Las Vegas Half Marathon (1:01:21).

In the women’s race, Shamilah Kipsiror, the 2023 Ghent Half Marathon champion, will be looking to defend Kenya’s title.

In 2023, Kenyans secured the top five positions in the women’s event led by Catherine Cherotich (2:31:34). Teclah Chebet (2:32:13), Flomena Ngurasia (2:33:17), Caroline Chepkwony (2:36:32) and Beatrice Cheburet (2:46:42) followed in that order. 

During the 2022 edition, Agnes Keino cruised to victory in 2:23:26 besting Ethiopia’s Dibaba Hurssa (2:24:12) and Morocco’s Souad Kanbouchia (2:27:35).

The target for the women’s event is 2:25; “In the women’s race, times between 2:25 and 2:27 should be possible,” added Weigl.

Kipsiror’s resume includes a third-place finish at the 2023 Bucharest Half Marathon (1:19:19), a fourth-place finish at the Roma Marathon (2:27:33) in March and a fifth-place finish at the Riyadh Half Marathon (1:14:09) in February.

Beatrice Chebet: How Sifan Hassan inspired my record-breaking 2024 season

Double Olympic champion Beatrice Chebet has opened up about how Dutch woman Sifan Hassan motivated her history-making season in 2024.

Beatrice Chebet has opened up about drawing her inspiration from Sifan Hassan, a move that has enabled her to break barriers and make history this season.

The double Olympic champion pointed out that two-time Boston Marathon champion Hellen Obiri has also been a vital part of her career growth but Hassan has stood out for her this season. Chebet explained that Hassan, the reigning Olympic marathon champion, is never afraid of making bold moves and she is a source of motivation to the Kenyan distance sensation.

At the Paris Olympic Games, Hassan competed in the women’s 5000m, 10,000m and marathon and she claimed bronze medals in the 5000m and 10,000m and a gold in the marathon, a feat that has never been achieved in the history of the Olympic Games.

“Hellen Obiri has always been a role model to me but for now, I’ll talk about Sifan Hassan. She is a lady who believes in herself and when she says that she will go for something, then she will pursue it, be it the 1500m or the marathon. Sifan has always motivated me and she gives me the confidence that I can do it,” Chebet said.

At the Olympic Games, Chebet claimed the gold medal in the women’s 5000m and 10,000m. It was a historic feat as no woman has ever won double gold over the two distances on the Olympic stage and she was also the first woman to win gold over the 25-lap race.

She explained that going into the Olympics, she wanted to do something unique since she had yet to win a gold medal at the World Championships. Chebet added that after winning the 5000m, the toughest of the two races, she knew the 10,000m would not be difficult.

After the Olympics, Chebet still had it in her as she went on to win the Diamond League Meeting in Zurich before claiming the Diamond League trophy in Brussels.

“This season has been great, especially going to the Olympics as a debutant and winning two gold medals. I can say it was not easy but I had to remain focused and believe in myself. When I entered the 10,000m race, I just wanted to win a medal but making history motivated me to go for a gold medal,” Chebet said.

“I had been to the World Championships but never won a medal and I wanted to do something great in Paris. The 5000m was the hardest event and going into the 10,000m, I knew I could do it. After the Olympics, I had to believe in myself and since I was the Olympic champion, I knew I had to do it,” she added.

Kenyan’s Shadrack Kenduiywo breaks the nine year old world record for the Double 15k

The sport of Double Racing was created by Bob Anderson in October 2010. The sport, governed by the Double Road Race Federation (DRRF) is a two leg race with an established break between the legs.  

The featured event is the Double 15k.  The first leg is 10k. The second leg is 5k  The second leg starts one hour and 45 minutes after the start of first leg.  Times from the two legs are added together for scoring.  You must complete both legs to get an official time.  

Over 120 Double 15k races have been held around the world.  On May 10, 2015 Julius Koskei from Kenya broke his own world record clocking 43:11 in Pacific Grove California USA.  He clocked 29:11 for his 10k leg and 14:00 for his 5k leg.  

That record held for nine years and a few months.  On September 14, 2024 that record was not only broken but it was smashed at the fourth annual KATA (Kenyan Athletics Training Academy) Double Road Race 15k. KATA Kenya is located in Thika.  The second KATA is located in Central Portugal and is opening officially Oct 19, 2024.  "We train the Kenyan Way at both locations," says owner/director Bob Anderson.  

24-year-old Shadrack Kenduiywo clocked 42:34 taking 37 seconds off the record.  He attacked the record right from the start clocking 28:33 for the 10k leg.  

He told us after the race, "This was my first double race and I was happy.  My 10k leg was close to my best time this year so I knew the record was in sight.  I had ran 28:18 in march in kapsabet betika and I was happy for this start today."

He told us he was in top form and that he lead from the second kilometer.  His splits: 2:52, 2:50, 2:57, 2:59, 2:57, 2:47, 2:41, 2:45, 2:55 and 2:50. 

We asked him what he did during the break. "During the break," he said "i just relax, drink water ate some fruits and then did a warm up of 20 minutes before the second leg."

His splits for the second leg were 2:47, 2:48, 2:51, 2:47, and 2:44.

After clocking the best time ever he said, "Yes if the weather could have cooler, i could have ran faster."  It was about 21c (71 F) at the start.  

We wanted to know a little more about Shadrack and he wrote, "In the half marathon, I have a personal best of 61:24 this year Italy padova, 25 km Berlin 1h15, 8km    23:43 and 5km 13:55 in Udeni."

The new world record holder says, "i hope to ran faster than this next time.  I will train next time focusing for it."

Shadrack was followed by Martin mumo who clocked 43:18 which is the third best time ever.  Only Shadrack and Julius Koskei have run faster.

KATA's Zachary kirika finished in third place clocking 43:37 which is the fourth best time ever.  Very impressive considering the heat and he was unwell. 

Alice koigi took the crown in the women's race in a time of 49:30. She was followed by Monica wanjiku who posted 51:30 and Susan njuu stopped the clock at 53:07 which was good enough for third place.

In addition to the Double race, nearly 100 kids ran the Bob Anderson's Kids Mile.  12-year-old Benjamin ndaro clocked 4:54 with John Mwangi close behind clocking 4:59.  There was also a 5k for kids and 16-year-old Denis chege won in 17:48.  

Men's Double 15k Results

1. Shadrack Kenduiywo 24yrs Bib no. 250 10km 28.33mns 5km 14:01m Total time 42:34

2. Martin Mumo 26yrs Bib no. 222 10km 28:56, 5km 14:22, Total time 43:18

3. Zachariah Kereka 22yrs, Bib no. 236, 10km 29:13, 5km 14:24, Total time 43:37

4. Collins Kiplagat 18yrs, Bib no. 249, 10km 29:53, 5km 14:46, Total time 44:39

5. John Njuguna 25yrs, Bib no. 226, 10km 30:18, 5km 14:53, total time 45:11

6. Hillary Komen, 30yrs, Bib no. 242, 10km 30:19, 5km 14:57, Total time 45:16

7. Michael Chege, 18, 218, 30:37, 15:01, 45:38

8. Kenneth Gichoya, 27, 211, 30.51, 15.28, 46:19

9. Joshua Kibet, 27, 248, 30.53, 15.30, 46.23

10. Gabriel Kahura, 41, 219, 30.54, 15.34, 46.28

11. Fredrick Kiprotich, 24, 238, 30.56, 15.35, 46.31

12. Charles Mwangi, 17, 229, 31.34, 15.42, 47.16

13. Peter Wanyoike, 27, 230, 31.43, 15.45, 47.28

14. Boniface Mungai, 26, 227, 31.45, 15.48, 47.33

15. Shadrack Kiprotich, 26, 247, 31.49, 16:14 48:03

16. John Kuria 39 245 32.07 16.31 48.38

17. David Muriuki 38 209 32.42 16.36 49.18

18. Amos Chirchir 240 24 33.14 17.14 50.28

19. Alfred Kamande 24  000  33.16   17.24   50.40

20. Lewis Kamau   36   000   34.13   17.31   51.44

21. Lawrence Matheka   27   244   34.34   18.11   52.45

22. William Mbugua 21   212   34.56   18.40   53.36

23. Fredrick Mwenda   18   241   37.35   19.29   57.04

24. Jonathan Kyallo   18   481   37.36   20.46   50.22

25. Namisi Elias  17  000  39.32  21.07  60.39

26. Peter Musembi  17   467   41.14   21.53  63.07

27. Jeff Maina  15  489  43.32  23.00  66.32

28. Bernard Makuto  18  411  44.17  23.10  67.27

29. Joseph Muchai  16  358  44.18  23.11  67.29

30. Francis Muinde  17  468  45.02  23.14  68.16

31. Anthony Muthanga  17  332  45.21  23.58  69:19

32. Harrison Mwangi  20  228  45.22  24.10  69.32

33. William Joseph  18  299  45.25  26.20  71.45

34. James Garang'  17  500  45.38  28.11  73.49

35. Bruno John  17  499  46.24  28.11  74.35

36. Simon Mogere  16  497  47.08   29.00  76.17

37. Samson Mbugua  17  493  49.08  32.00   81.08

38. John Kamau  16  465  49.25  33.10  82.35

39. Gerrishon Ngugi 18  397  51.32  34.11  85.43

40. Maurice Kinyua  18  412  51.33  36.10  87.43

Men masters 

1. Charles ndirangu 64 246 37:37 18:58 56:21

2. David mwangi 70 289 42:36 22:13 64:49

3. Joseph kiraio 72 235 45:39 28:01 73:40

Women 

1 Alice koigi 33 223 33:24 16:36 49:30

2 Monica wanjiku 22 225 34:26 17:24 51:30

3 Susan njuu 36 217 35:31 17:36 53:07

4 Virginia wanjiru 22 221 36:58 17:52 54:50

5 Lois wambui 23 214 36:18 17:56 54:14

6 Cynthia chacele 24 216 36:42 17:40 54:22

7 Jacinta kamau 22 213 36:24 18:31 54:55

8 Karen chepkemoi 22 220 37:59 18:26 56:25

9 Lilian nyamai 23 215 39:54 19:47 59:41

10 Ruth maina 22 232 42:07 20:11 63:22

11 Karen kirwa 23 208 43:12 22:38 65:50

12 Lucy muritu 39 243 47:07 24:25 71:32

Women masters 

1 Julia njari 47 224 40:32 20:11 60:43

2 Sheila mbaku 54 233 41:32 20:58 62:30

3 pennina mugure 53 234 47:49 23:51 71:40

Experts Explain the Logic Behind Taking a Recovery Week Every Month

Deload weeks allow your body to adapt to training. Here’s how to optimize this time.

If you take a look at a standard training plan, you may notice a rhythm: It’s typically a slow progression in a four-week cycle. Workouts build in intensity, volume, or a combination of the two, from day to day and week to week, until there’s one week when the training load slightly decreases.

This period is what is known as a deload week a.k.a. a recovery, down, or cut-back week, a key part of periodization training, which is the foundation of any good training plan.

“Deload weeks allow your body and your mind to get a little bit of recovery from the harder work that you’re doing in those other weeks,” says Elisabeth Scott, certified run coach and owner of Running Explained, a podcast and coaching company. Just as we take rest days throughout each week, we have a deload week in each month to help our bodies adapt, she explains.

These weeks vary in structure depending on the training plan but the benefits remain the same: Deload weeks help restore your energy, protect your immune system, and allow your mental and physical strength to reach optimal levels of performance before you progress to the next training block, says Raj Hathiramani, certified running coach at Mile High Run Club in New York City.

If you neglect to take rest and recovery days and subsequent deload weeks, this can lead to your body forcing you to take them when you least expect it. Low energy, fatigue, aches and pains are all signs it could be time for a deload week, according to both experts.

Here’s how to add these weeks to your calendar if they aren’t already on your schedule, plus what to do during deload weeks so you stay healthy and keep progressing your fitness.

The Dos and Don’ts of Deload Weeks

Do Reduce Your Training Volume and Intensity Regularly

“It’s most common to have a down week once every four weeks,” Hathiramani says. But there’s no hard and fast rule, as the frequency of down weeks can vary from every three weeks to every six depending on an individual’s needs—for example, returning to running after an injury may call for more frequent recovery weeks.

During this time, you should reduce your training volume by 10 to 20 percent and dial back your intensity of your workouts as well, says Harithamani. “A general good rule of thumb is to add in an extra recovery day and to reduce your number of quality workouts [interval and tempo runs],” he adds. If you typically practice two to three hard workouts per week, Hathiramani recommends cutting it down to one or two.

Also, you can achieve a reduction in training volume by shortening your longest run, he says.

If you’re following a training plan then, you should notice an extra rest day and/or shorter long runs somewhere around the four-week mark depending on the structure of the plan. So you don’t have to make any adjustments to it unless you want more recovery within your training cycle.

Don’t Be Afraid to Make Adjustments to Prewritten Plans

If you feel like you need more recovery than what is prescribed on the training plan you’re following—for example, you’re feeling burned out, have lingering aches or pains, or are dreading your workouts—add more recovery time! It’s okay to take days off when you need them.

Just take into consideration the structure of a plan if you want to add more deload weeks over the course of your training cycle, says Scott.

“Typically, each block of training is written with a specific purpose and function in mind [like increasing speed], so you can’t just split up those blocks of training,” says Scott. This is where tapping a coach, who can adjust a plan or create a custom plan for you can be beneficial, she adds.

For example, you can extend a 12-week training plan to 13 weeks for more frequent recovery weeks (every third week rather than fourth) but this requires a bit of planning (which is why Scott recommends working with a coach).

Do Prioritize Recovery Practices

You want to “recover as hard as you train,” says Hathiramani, who recommends you take deload weeks as an opportunity to focus on other core aspects of your training like stretching, nutrition, sleep, and overall well-being, rather than try to overcompensate for running less.

“The biggest mistake that I see runners make when it comes to deload weeks is thinking that because they’re running less they can add a bunch of other stuff to their week,” says Scott. This might include HIIT classes or more cycling or hiking.

“If you are running less but doing a ton of other physical activity, or you are still in a super-high stress week—that’s not really a deload week anymore. That’s just a week where you’re running less, but you are doing a lot of other things instead,” says Scott.

A true deload week is less of everything. “It’s focusing on rest and recovery. It’s getting a little bit of extra sleep,” she explains.

Don’t Neglect to Strength Train

Strength training is a great complement to any run program or training plan, so you don’t necessarily have to skip these sessions during deload weeks, says Andrew Lemoncello, former Olympian and personal run coach at McMillan Running.

This is especially true if you’re not lifting heavy weights, but rather focusing on prehab exercises, like banded glute workouts or core activation moves. “Some workouts won’t need much adjustment as they are simple core exercises with not a lot of loading,” Lemoncello explains.

If you are lifting heavier weights to build strength, Lemoncello recommends decreasing your load by 20 percent during a deload week or skipping one of your weightlifting workouts so you can give your muscles a chance to rest.

To make things easier, you can follow a strength training plan with a similar build (three weeks on and one deload week) as your running plan. Start the plans at the same time to take the guesswork out of switching up your sessions, and make it easier to relax during a week of decreased training.

Paralympic bronze medallist disqualified for helping her guide

The Paris 2024 Paralympics is getting backlash for what is seen by fans as an unmerited disqualification. Just two metres from crossing the finish line in the women’s T12 marathon on Sunday, five-time Spanish Paralympian Elena Congost was disqualified for momentarily letting go of her tether to assist her guide, Mia Carol Bruguera, who was visibly struggling to continue running. Paris officials ruled the Spaniard ineligible to claim the bronze medal that was otherwise hers.

Bruguera, 57, cramped up near the end of the race; his extreme discomfort was unmistakable as the pair approached the final stretch of the event. Congost reached out to grab Bruguera’s arm just moments before crossing the line to keep him from falling as he struggling to continue moving forward–dropping her end of the tether in the process.

Congost was born with a degenerative vision impairment and competes in the T12 classification–runners in the T12 event must remain tethered to their guide for the duration of their race. The rules make no exceptions for these sorts of extenuating circumstances.

The 36-year-old took gold in the event at Rio 2016 and placed second in the 1,500m at London 2012. She recently returned to competition following the birth of her fourth child.

“I would like everyone to know that I have not been disqualified for cheating, but rather I have been disqualified for being a person and for an instinct that comes to you when someone is falling,” Congost told Marca. On Instagram, the Spanish athlete wrote that she has “no doubts or regrets”.

Fatima El Idrissi of Morocco took gold in the event and set a new world record of 2:48.36, while teammate Meryem En-Nourhi finished second.If not disqualified, Congost would have also gone home with a new personal best of three hours and 48 seconds–but was stripped of that achievement along with her hardware. The bronze medal was instead awarded to fourth-place finisher, Misato Michishita of Japan.

New Brunswick joggler narrowly misses half-marathon Guinness World Record

If you’ve ever had the urge to run long distances while juggling three balls, you’ll probably get along with Moncton, N.B.’s Jean-Marc Doiron. On Sunday, the 36-year-old joggler just raced the Rimouski Half-Marathon in Rimouski, Que., chasing the Guinness World Record of 1:17:09 for the fastest half-marathon while juggling. Doiron finished seventh overall in 1:17:49, just missing the record by a mere 40 seconds

For the time to be eligible for the joggling half-marathon record, the athlete can only make forward progress while juggling the three balls. If a ball drops or the athlete needs to grab food or water, they must stop moving forward while the clock continues running. Doiron revealed that he dropped a ball three times throughout his run, which delayed him by 15 seconds.

The current Guinness World Record for the joggling a half-marathon is held (along with numerous other jogging-related records) by fellow east-coaster Michael Bergeron of Halifax. Canadian runners hold four of the top five joggling half marathon times in history.“I felt kinda off with my rhythm the whole way. I had a hard time just zoning out and letting time pass. Headwind on the way back eventually broke me,” Doiron wrote on Instagram. Despite falling short of his goal, he remains optimistic and motivated, expressing his confidence that he will be able to grow from the experience. He said he was much more devastated when he missed the marathon-joggling world record by two minutes in the spring.

The Guinness World Record for the fastest joggling marathon of 2:50:12 is also held by a Canadian–Michal Kapral of Toronto.Doiron advocates for runners to stay motivated and to challenge themselves to achieve even small wins. Doiron has more than 100,000 followers on Instagram, where he posts inspirational and informative videos for the running world. He also posts regular updates on his own training and progress as he chases these world records.

The Moncton multitasker says he will attempt the marathon-joggling world record again next month at the 2024 TCS Toronto Waterfront Marathon on Oct. 20.

Edesa and Misoi break course records at Sydney Marathon

Ethiopia’s Workenesh Edesa and Kenya’s Brimin Misoi made significant improvements on the course records at the TCS Sydney Marathon, winning the World Athletics Platinum Label road race in 2:21:40 and 2:06:17 respectively.

Edesa took almost three minutes off the previous course record in a race where the top four women finished inside Stella Barsosio’s former mark of 2:24:33, set five years ago.

A group of seven women ran together through the first 10km in 33:44, putting them on course record pace from the outset. Just four women – Edesa, Valary Jemeli Aiyabei, Ruti Aga and 2022 world champion Gotytom Gebreslase – remained in the lead pack as the half-way point was reached in 1:11:11.

The quartet ran together for another six or seven kilometres before Edesa and Aga made a break. The Ethiopian duo reached 30km in 1:41:16 with a 16-second lead over Gebreslase. Aga was next to fade, leaving Edesa as the sole leader.

The Ethiopian had a 22-second lead at 35km and was picking up the pace as the race went on. She reached the finish line in 2:21:40, 89 seconds ahead of Aga. Gebreslase completed the Ethiopian sweep in third with 2:24:16.

The men’s race set out at a steady pace with a large lead pack going through 10km in 29:58, inside course record schedule. By the time the half-way point was reached in 1:03:13, just four men remained in the lead group – Misoi, Geoffrey Toroitich, Ezra Tanui and Chalu Deso Gelmisa – while four or five other runners were strung out behind.

By 30km, reached in 1:29:49, Leul Gebresilase had joined the leaders to form a quintent, but they only ran together for a few kilometres before Misoi forged on ahead. The Kenyan got to 35km in 1:44:41, still comfortably inside course record pace, with a 53-second lead over Kirwa. Tanui and Toroitich, meanwhile, dropped out.

He continued to extend his lead through the closing stages and reached the finish line in 2:06:17, taking 46 seconds off the course record set two years ago by compatriot Moses Kibet. Gelmisa was a distant runner-up in 2:08:01, just ahead of Kirwa (2:08:17).

Sawe and Kipkemboi claim Copenhagen Half Marathon crowns

Sabastian Sawe outkicked Jacob Kiplimo to win the men’s race in a world lead, while Margaret Kipkemboi solo ran her way to victory in the women’s race at the Copenhagen Half Marathon, a World Athletics Gold Label road race, on Sunday (15).

Uganda’s world record-holder Kiplimo, Kenya’s world champion Sawe and his Kenyan compatriot Isaia Lasoi were all in contention in the closing stages, but Sawe had the strongest finish. He managed to get a gap on Kiplimo with the finish line in sight and won in a PB of 58:05, four seconds ahead of Kiplimo. Lasoi was one second further back in a PB of 58:10.

Kenya’s world half marathon silver medallist Kipkemboi was joined by her compatriots Judy Kemboi, Catherine Reline Amanang'ole and Sheila Chelangat plus Ethiopia’s Ftaw Zeray through 10km but she left her rivals behind during the second half of the race to win by more than half a minute in 1:05:11. Kemboi was second in a PB of 1:05:43 and Amanang'ole, the world half marathon bronze medallist behind Kipkemboi, was third in a PB of 1:06:09.The men’s race also featured Norway's Olympic and world 5000m champion Jakob Ingebrigtsen, making his half marathon debut just two days after winning the Diamond League 1500m title in Brussels.

He formed part of a large lead men’s group that passed 5km in 13:53, but that pack quickly whittled down to six – pacemaker Berihu Aregawi, the 5000m champion in Brussels two days ago, leading ahead of Kiplimo, Sawe, Lasoi, Amos Kurgat, Kennedy Kimutai and Ingebrigtsen.

But Ingebrigtsen couldn’t maintain that pace and he pulled up at 10km, reached in 27:27 – a national record for the Norwegian on the roads. His rivals strode ahead and although he stopped a couple more times, Ingebrigtsen did continue to the finish and clocked 1:03:13.

After letting Sawe take the lead for a spell, Kiplimo was back in front at 15km, passed in 41:17. From there it was a battle between the trio of Kiplimo, Sawe and Lasoi. They were together through 20km in 55:13, before Sawe took control in the closing stages and went on to win in a time that improves his own world lead and is just four seconds off the race record, which was a world record when it was set by Geoffrey Kamworor in 2019.

Having won his world half marathon title in Riga last year, Sawe will have the opportunity to return to Copenhagen in 2026, when the city hosts the World Athletics Road Running Championships.

Another athlete who could be there is his compatriot Kipkemboi, who secured silver in Riga. This time in Copenhagen she ran as part of a group that reached 5km in 15:22 and she had Kemboi, Amanang'ole, Chelangat and Zeray for company through 10km in 30:52. The race was down to Kipkemboi and Kemboi by 15km, which they reached in 46:14, 15 seconds ahead of Amanang'ole. 

Kipkemboi then made her break and ran the final section of the race alone, getting to the 20km mark in 1:01:42 and extending her advantage to win in 1:05:11.

Sydney Marathon looks likely to become seventh World Marathon Major

World Marathon Majors will add a seventh race to its elite series if all goes well at the biggest marathon field assembled in Australia to race 42 kilometres across the streets of Sydney on Sunday. 

If the Sydney Marathon meets the WMM requirements for the second year in a row, it will join the ranks of long-staRace director Wayne Larden declared: “We’re prepared, we’re ready. All of our plans look good on paper, I feel we’re ticking all the boxes. So we’ve just got to go out there now and deliver the event as per the plans and I’m sure we’ll meet the criteria.” 

Larden has been the event director since 2005, when there were 2,300 finishers. Since then, he has let the number of runners grow to 25,000, who will compete on a course that has been redesigned. He added: “It’s taken me 18 years to build it to 5,000 and two years to get it to 25,000… So the trajectory has been very steep in the last two years since we became a candidate race, because there’s a lot of excitement about the world majors being in Sydney.” 

With the field so large and the new start location—North Sydney Oval, the site of the 2000 Olympic marathon—the goal may be a little more challenging for Larden and his team, but he is optimistic they can pull it off.

“I’m feeling confident, but it’s a big event and anything can happen. But I think we’re well prepared for it… I will pretty well know on race day how we’ve gone, based on our plans and how we’ve delivered them,” Larden remarked.ndiLondon, Boston, Berlin, and Chicago, becoming the first to do since Tokyo in 2013. 

Ingebrigtsen set to make half-marathon debut two days after 1,500m win at Brussels Diamond League

Jakob Ingebrigtsen is set to make his half-marathon debut in Copenhagen on Sunday after racing to victory in the 1,500-meters event at the Brussels Diamond League final on Friday evening.

The 21-kilometer race, organized by Copenhagen Half Marathon, will conclude a brilliant season for the 23-year-old who won gold in the 5,000m at the Paris 2024 Olympics.

He had hinted at the news on social media two days ago, after racing to his third consecutive Diamond League final victory in the 1,500m, writing “What a great way to end the season… or?”

Ingebrigtsen will find himself in a field that includes world record-holder Jacob Kiplimo and world champion Sabastian Sawe. 

“I’m looking forward to test myself in the half marathon, for the first time, in Copenhagen,” Ingebrigtsen said on the organisers’ website.

“Normally this is a distance that would suit my training very well, but after a long season on the track working towards the 1500m, it’s exciting to see if I even can reach the finish line,” said Ingebrigtsen.

Nike Continues Shuffle of Pro Coaches

Pete Julian’s Union Athletics Club will move to Colorado. 

In the latest move by Nike to reconfigure its pro running teams, Pete Julian’s Union Athletics Club will move from Oregon to Colorado, sources tell Runner’s World. 

This move comes two weeks after it was announced that Mike Smith would leave his post at Northern Arizona University in June 2025 to start a Nike pro group. 

Julian, reached by text by Runner’s World, did not deny the team was making the move but said he was unable to comment. Media relations representatives at Nike acknowledged questions from Runner’s World on July 19 and again on August 12, but they did not reply with any further information about the group’s move. 

UAC’s 10 current athletes compete at a range of events. They include Raevyn Rogers, the 2021 Olympic bronze medalist in the 800 meters, and Sinclaire Johnson, the 2022 U.S. champion in the 1500 meters. Suguro Osako, a marathoner from Japan, is also listed on the roster; he finished 13th at the Olympics in Paris in 2:09:25. 

It is unclear if all the athletes will go to Colorado with Julian. A message to Rogers via social media was not immediately returned. Rogers has strong ties to Oregon; she went to the University of Oregon and won five individual NCAA titles there. Her image graces the tower at Hayward Field in Eugene, and she is not known to have spent much time training at altitude, if any. 

Depending on where in Colorado the group lands, athletes could be training at at least 5,200 feet of elevation. Altitude training is increasingly seen as essential for elite distance runners. Boulder, Colorado, which has long been a mecca for distance athletes, is already crowded with pros: On Athletics Club has a sizable pro group there, as does Team Boss, a group of elite distance runners anchored by steeplechaser Emma Coburn, who runs for New Balance. 

Coaching and athlete turnover is common after the Olympic Games. Most pro athletes have contracts that take them through the end of the Olympic year, and some have an option in their contracts that allows a sponsor to sign them for an additional year. 

Several high profile athletes have left the UAC in recent years. Jessica Hull returned to her native Australia and trains under her father; she won a silver medal in Paris. Donavan Brazier had great success under Julian in 2019, but LetsRun reported he left the UAC in 2024 after undergoing a fourth surgery on his left foot and lower leg. Fan favorite Craig Engels is now living in California and training under his college coach, Ryan Vanhoy. 

Julian’s wife, Colleen Glyde Julian, is a professor of biomedical informatics at the University of Colorado’s medical school in Aurora, Colorado. He has long commuted to Portland, Oregon, from Denver several times each week for athlete workouts in Beaverton. 

Malaysian woman attacked by gang of otters on morning run

A woman’s routine morning jog in Sabah, Malaysia, took a terrifying turn when a gang of otters attacked her. Mariasella Harun was running through Tanjung Aru Recreation Park at 6 a.m. on Wednesday when she was reportedly surrounded by eight otters aggressively searching for food. At first glance, Harun mistook the group of otters for cats and continued her run. The water weasel octet then attacked her and fled the scene on foot.

Graphic footage from the incident shows Harun sitting on a curb in distress with wounds on her legs, arms and head. She was transported to a hospital for treatment, and local wildlife teams were deployed to monitor the otters’ activity in the area.

The teams found the otters likely entered the park to forage, and their altered behaviour could have been triggered by human interaction, such as feeding in the park’s pond. According to the Malaysian Wildlife Authority, this is the first reported attack by these creatures in the city. They plan to reinforce the park’s fence to prevent future attacks, urging visitors to avoid contact with the animals and maintain a safe distance from wildlife.

On Thursday, the mayor of the city of Sabah announced the closure of the park until further notice. While attacks of this nature are rare, the public has been advised to be cautious and refrain from feeding wild animals. The animals, related to wolverines and honey badgers, can display aggressive tendencies when provoked or threatened. Officials plan to monitor the park over the next week to mitigate the risk of future encounters with the otters.

American TikTok travel influencer dies after Disney Half Marathon

A 35-year-old American travel influencer, Caleb Graves, died from cardiac arrest on Sunday after completing the Disneyland Halloween Half Marathon in Anaheim, Calif. Less than 24 hours before his death, Graves posted a frightening video to his TikTok followers, sharing his concern about his participation in the race.

“I don’t know what’s going on, but I really hope I get through the race tomorrow morning,” Graves said in the video. “I was outside for 20 minutes walking my dog and passed out when I came back in. It felt like heat exhaustion, and I had no control over my body.”

The race began early Sunday morning at 5 a.m. to avoid the extreme heat sweeping through Southern California. At the start, the recorded temperature was 24 C with 82 per cent humidity.

Originally from Texas but residing in Los Angeles, Graves finished the race in under two hours. However, witnesses reported that Graves appeared to be in distress just after crossing the finish line, clutching his chest before collapsing. On-site medical personnel responded immediately, and Graves was rushed to the hospital where he later died from cardiac arrest.

Graves’ death shocked his 18,000 followers, who had closely been following his race preparations. Several fans advised him to stay hydrated, to which Graves responded that he had been “drinking water all day” the day prior.

According to a report from Entertainment Weekly, the Orange County Coroner’s Office is conducting an autopsy, with results expected in the coming weeks or months. Graves was the only casualty from Sunday’s race.

Beyond social media, Graves worked as a litigation associate at an LA-based law firm.

Does running really help you live longer?

Running is often hailed as a fountain of youth, with promises of extended lifespan, reduced risk of chronic diseases and improved mental health. But can hitting the pavement really help you live longer (and by how much)? A recent large-scale study explored the relationship between different sports and longevity, offering insights into whether running—and other physical activities—actually add years to your life.A global look at sports and lifespan

Researchers out of the European Research Institute for the Biology of Ageing analyzed data from over 95,000 athletes across 183 countries, representing 44 different sports disciplines. They aimed to discover how various sports impacted lifespan by comparing athletes’ ages at death with those of the general population. The study was primarily male-dominated (95.5 per cent of the data), but it provided some fascinating insights into which sports extended lifespan the most.

Interestingly, the results varied widely depending on the sport. Aerobic activities like running, known for improving cardiovascular health, were expected to have positive outcomes. But how did running compare to other sports, and what were the key takeaways?

Does running really extend your life?

In this study, running wasn’t singled out as the top sport for extending lifespan, but aerobic and mixed sports consistently showed a positive impact on longevity. This makes sense given the well-known cardiovascular benefits of running, including improved heart health, better blood circulation and a lowered risk of conditions like stroke or hypertension. According to the study, running helps boost endurance and overall health, both crucial factors in longevity.How other sports stack up

While running is great for your heart, other sports like pole vaulting and gymnastics had the biggest positive impact, with athletes gaining up to 8.4 extra years of life. On the other hand, sports like volleyball and sumo wrestling were linked to a reduction in lifespan, possibly due to high physical strain or weight-related factors in those sports. Mixed sports that combine aerobic and anaerobic exercise, like rowing or tennis, also showed significant benefits, particularly in extending the lifespans of both male and female athletes.Why running helps

Running’s benefits likely come from its aerobic nature. Aerobic exercise improves the body’s ability to use oxygen efficiently, which boosts heart health and endurance. This, in turn, helps reduce the risk of chronic diseases like diabetes and heart disease—two major contributors to early death. Studies also show that runners tend to maintain better body composition, stronger bones and reduced inflammation, all of which contribute to living longer and healthier. Should you add gymnastics training or pole vault practice to your running routine? Well, that part is up to you.

Global medalists Gebreslase and Gebresilase head Sydney Marathon fields

Ethiopia’s 2022 world champion Gotytom Gebreslase and her compatriot Leul Gebresilase, the 2023 world bronze medalist, feature in the fields for the TCS Sydney Marathon presented by ASICS, a World Athletics Platinum Label road race, on Sunday (15).

Gebreslase is a two-time world marathon medalist, having added silver in Budapest to the gold she gained in Oregon, while she won the Berlin Marathon in 2021 and finished third in the New York and Tokyo marathons in 2022.

The 29-year-old ran her PB of 2:18:11 in Oregon and 2:18:18 in Tokyo, and earlier this year she clocked 2:21:19 to finish third in Hamburg.

But Gebreslase is set to face a strong challenge, with four other sub-2:20 runners on the entry list. Her compatriot Tadu Teshome is fastest of them all with the PB of 2:17:36 she set when finishing fourth in Valencia in 2022. In 2023 she raced three marathons, finishing fifth in Chicago, sixth in Shanghai and eighth in London. In June she set a 10km PB of 31:13 in Durban.

Joining them are Ethiopia’s Ruti Aga and Buzunesh Getachew, plus Kenya’s Judith Jeptum Korir, who secured world silver behind Gebreslase in Oregon two years ago.

Aga won the Tokyo Marathon in 2019 and more recently finished second in Dubai in January in a PB-equaling 2:18:09 and first in Daegu in 2:21:07. Getachew set her PB of 2:19:27 when winning in Frankfurt last October, while Korir’s career best is the 2:18:20 she ran in Oregon. She went on to finish fourth in the London Marathon that year in 2:18:43 but did not finish when racing the Boston Marathon earlier this year.

Also entered are Kenya’s Viola Kibiwot, Sharon Chelimo and Beatrice Cheptoo, plus Japan’s Mao Uesugi.

Gebresilase is the fastest in the men’s field, thanks to the PB of 2:04:02 he set in Dubai in 2018. Since then he has become a global medallist, getting bronze in Budapest in 2023, the same year in which he finished fourth in the London Marathon. He ran 1:01:24 for the half marathon in Ras Al Khaimah in February but did not finish on his return to London in April.

In Sydney he faces three other sub-2:05 runners and another seven who have dipped under 2:08. His compatriot Chalu Deso is a strong contender, as he ran 2:04:53 in Valencia in 2020 and more recently won the Tokyo Marathon in March last year in 2:05:22. He raced the Paris Marathon in April, clocking 2:07:39.

Ethiopia’s Haftu Teklu ran 2:04:42 when finishing fifth in Berlin last year, while Kenya’s Brimin Kipkorir Misoi won the Frankfurt Marathon last October in a PB of 2:04:53.

They will line up alongside Ethiopia’s Tafese Delelegn and Tadu Abate, who finished third in Berlin in 2022, plus Kenya’s Laban Korir, Reuben Kerio and Michael Mugo Githae, and Japan’s Hidekazu Hijikata and Tetsuya Yoroizaka.

Six of the Best Leg Exercises for Runners

Far too many people think runners don’t need to train legs, but doing so can help prevent injury, as well as build up your muscles for longer and faster runs. Lower body exercises do not have to focus on getting the biggest gains, but adding lower body training to your routine can help you find more success in your runs.

Leg exercises can include anything from your glutes down to your feet. If strengthening these muscles and supercharging your runs is part of your long-term running goals, consider adding these six leg exercises to your training routine.

1. Squats

Squats are a wonderful way to target different muscles of your body, all of which aid in running. They are incredibly versatile, considering small movements like pointing your toes in a different direction can help you hit muscles you would not otherwise.

A wide-leg squat, toes pointing out, can help target the glutes, strengthen the hip muscles and provide a slight stretch to the inner thigh muscles. Whereas, a narrow leg squat really targets the quads and the lower back. Depending on your running goals, you can implement both stances, with or without weight, into your program to help build up the muscles that keep you strong and steady in your runs.

How to Perform:

Stand with your feet shoulder-width apart, hands clasped in front of you.

Lower your body down, sending your hips back as if you were sitting down into a chair until your knees are at a ninety-degree angle.

Keep your back in a neutral position and push back up into a standing position.

Works: quads, glutes, hamstrings, calves

2. Calf Raises

Calf raises are super simple, but they work as one of the muscle groups that are absolutely essential to successful runs. Your calf muscles are what push you forward and provide power in your stride.

To make them harder, do single-leg calf raises. This isolation will help you gain both stability and strength in your leg muscles. Alternatively, you can add some weight in the form of dumbbells or a barbell to make the exercise a little more challenging.

How to Perform:

Standing with both feet flat on the ground and about hip-width apart.

Raise yourself slowly up onto your toes and back down again.

Works: calves, feet, achilles, improve lower leg stability

3. Bulgarian Split Squats

Standing about three feet in front of a chair or something similar in height, lift one leg up behind you, resting the top of your foot on the raised platform. Lower down until your front knee is roughly ninety degrees, or until the stretch gets uncomfortable.

Bulgarians squats do two really great things for runners: they build up the stability muscles around the knee and hips, while simultaneously providing a stretch for the opposite leg. It is no secret that many of us forget or neglect our stretches, but this exercise provides the double whammy we are all looking for; strength training and stretching all in one.

How to Perform:

Standing about 2-3 feet in front of a chair or something similar in height.

Place your feet about hip-width apart.

Lift one leg up behind you and rest the top of your foot on the raised platform.

Lower down until your front knee is roughly ninety degrees, or until the stretch gets uncomfortable. Keep your chest high and head up throughout the movement.

Push back to standing.

Works: quads, glutes, hamstrings, calves. Improve balance and coordination

4. Jump Squats

Jump squats are a great addition to any runner’s routine because they, like Bulgarian squats, provide two different ways to build up those running muscles. Jump squats recruit your stabilizing muscles when you touch back down, while also requiring a little extra power to take off.

Bodyweight training that requires fast movements forces your body to work in a slightly different way and mimics the way your stabilizing muscles react during a run. These types of exercises result in not only increasing the speed and length of your run but agility in other areas of your life as well.

How to Perform:

Stand with your feet shoulder-width apart, hands clasped in front of you.

Lower your body down, sending your hips back as if you were sitting down into a chair until your knees are at a ninety-degree angle.

Keep your back in a neutral position.

Propel yourself from the ground, jumping as high as you can, and landing back in your starting position.

Works: Build explosive power in glutes, raise heart rate, and strengthen quads.

5. Reverse Lunges

Reverse lunges put less stress on your joints and give you a bit more stability in your front leg as you perform the exercise. This is the perfect alternative to forward lunges for runners who have knee concerns, difficulty balancing, or less hip mobility.

How to Perform:

Stand tall with feet shoulder-width apart and hands at your hips or overhead.

Take a large step back so your front knee is directly over your ankle.

Lower your hips to bring your front quad parallel to the floor.

Push forward with your back leg to return to the starting position.

Switch legs.

Works: glutes, hamstrings, and core with less stress on joints than a forward lunge.

6. Single Leg Deadlifts

Single-leg deadlifts will develop strength, balance, and posture. Once you get your balance down, you can perform this exercise with a lightweight kettlebell or dumbbell for some extra resistance. Like most single-leg activities, you’ll notice an increased activation of your glutes to help you to maintain your balance.

How to Perform: 

Stand upright and hands down at your sides.

Lift one foot off the ground and keep the knee on your standing left slightly bent.

Begin leaning forward by hinging your whole body at the hip.

Lower your head and chest toward the floor as your foot comes up behind you.

Keeping your head, shoulder, hip, and ankle in a straight line.

Works: back, core, hamstrings.

Conclusion on the Best Leg Exercises for Runners

There is no reason to shy away from training legs when you are a runner. A regular lower body training program can add speed and endurance to your runs that you would not otherwise get. It protects against injury and ensures that you are continually hitting your running goals, whether you are hoping to run faster, longer, or safer.

Evans Chebet has plans to reclaim his New York City marathon

Evans Chebet has made his intentions clear ahead of his return to the Big Apple on Sunday, November 3.

Two-time Boston Marathon champion Evans Chebet has plans to reclaim his New York City marathon title as he goes up against a stacked field on Sunday, November 3.

Chebet was forced to withdraw from last year’s edition of the race due to an injury hence he could not defend his title. Reigning Olympic champion Tamirat Tola claimed the title but the Kenyan long-distance ace will return to take what rightfully belongs to him.

After missing the Paris Olympic Games, Chebet is hoping to end his season on a high, racing in the streets of New York City. He won the title at the 2022 New York City where he debuted in the streets of the Big Apple. As reported by The Star, Chebet expressed eagerness to return to one of his favourite courses with eyes on the prize.

“I was keeping my cards close so as not to reveal anything to my competitors. My resolve to reclaim the New York title is still on course and I am confident,” Chebet said.

He disclosed that he is now injury free and ready to rumble as he gears up for the gruelling task against his opponents. Tola, who is still basking in Olympic glory will be Chebet’s greatest challenger in the race.

Belgium’s Bashir Abdi has also entered the race and he will be out to end his season on a high. Abdi won a silver medal in the Paris 2024 Olympic marathon. The 2021 champion of the New York City Marathon Albert Korir will also be in the mix to reclaim his title.

The 2019 and 2017 champion Geoffrey Kamworor who has raced sparingly this season has also confirmed to be lining up for the race. The 2024 United Airlines NYC Half champion Abel Kipchumba who is fresh from winning the Great North Run will also be lining up.

“This was my first race after my injury. I have now fully recovered and my body is now up to the task,” he said.

Chebet added that after the New York City Marathon, he will not be resting for long as he will start training for the Boston Marathon with plans to win his third title. The 35-year-old expressed his desire to compete in the marathon at the 2025 World Championships in Tokyo.

“After New York, I will start preparing for next year’s Boston Marathon, where I am looking to win a third title. If I make the qualifying time and make Team Kenya for the World Championships, I will be happy to participate and fight for the title,” he added.

Jakob Ingebrigtsen considering competing at Sunday’s Copenhagen Half Marathon

It’s no secret that Norwegian distance running star Jakob Ingebrigtsen is on a mission to etch his name into the history books by setting as many world records as possible in his career. On Thursday, rumours began swirling on social media that Ingebrigtsen was competing at the Copenhagen Half Marathon on Sunday, marking what would be his debut at the distance. Should he decide to race, the world record of 57 minutes and 31 seconds could be in jeopardy.

On the Copenhagen Half Marathon start list, there is an unnamed athlete with bib number #2 who is the same age as Ingebrigtsen (23).

In a press conference ahead of Friday’s Diamond League Final in Brussels, Ingebrigtsen was asked if he had plans to compete in Copenhagen. “I’m focused on tomorrow’s race first, and what happens after that, I’m not sure,” the 23-year-old Norwegian responded, keeping the speculation alive. If the rumours prove true, he could be chasing another world record.

In tomorrow’s race in Brussels, Ingebrigtsen will be vying for his third-consecutive Diamond League title while trying to inch closer to Hicham El Guerrouj’s 1,500m world record of 3:26.00. “I believe it’s possible to break any world record,” Ingebrigtsen said in Thursday’s press conference. “For me, it’s about winning. It’s always exciting to race when there’s something bigger on the line. There’s always the chance of a world record, but likely not tomorrow.”

World record watch in Brussels

Meanwhile, the Diamond League Final could witness another world record in the men’s 800m, where Canadian Olympic silver medalist Marco Arop will face off against his rival, Olympic champion Emmanuel Wanyonyi. Both are the fastest 800m runners in the world this year, and they’ll be chasing David Rudisha’s world record time of 1:40.91. Arop will arrive in Brussels in record-setting shape, fresh off setting a North American record in the 1,000m at the Boris Hanžeković Memorial in Zagreb on Sept. 8. 

Melat Kejeta and Hendrik Pfeiffer will lead a group of strong top runners at Berlin Marathon

On Thursday, the organizers announced the signing of the best German marathon runner of recent years, Melat Kejeta, for the anniversary edition of the 50th BMW Berlin Marathon. In the men's race, Hendrik Pfeiffer will lead a group of strong German top runners.

Melat Kejeta will start at the BMW Berlin Marathon on September 29. It will be the first appearance for the then 32-year-old at the biggest German marathon spectacle since her impressive debut race in 2019. At that time, Melat Kejeta had surprised in Berlin in sixth place with 2:23:57 hours and made the fastest marathon debut of a German woman.

She then ran an excellent race in her second marathon at the 2021 Olympic Games. In Sapporo (Japan) she reached sixth place. In January 2024, Melat Kejeta improved to 2:21:47 in Dubai and finished in an excellent fourth place. However, she was unlucky at the Olympics in Paris in August. Due to stomach problems, she had to give up the race early. In Berlin, Melat Kejeta now wants to rehabilitate himself.

Hendrik Pfeiffer leads German top runners

Hendrik Pfeiffer (TK zu Hannover) had improved to 2:07:14 hours in a brilliant race in Houston (USA) in January in third place and thus became the fourth fastest German marathon runner in history. After he had set the pace almost entirely on his own, he was ten seconds short in the end to secure the third German Olympic starting place. In April, Hendrik Pfeiffer surprised with a seventh place at the marathon classic in London (Great Britain).

After he was unable to run a marathon for about one and a half years due to injury, Filimon Abraham (LG Telis Finanz Regensburg; PB: 2:08:22 h) in Berlin. Haftom Welday (TB Hamburg Eilbeck), who improved to 2:08:24 hours last year in Valencia (Spain), is in an identical performance range. While Sebastian Hendel (LG Braunschweig; 2:08:51 h) ran under 2:10 hours for the first time in Hamburg in April, Johannes Motschmann (Marathon Team Berlin) now wants to beat this mark for the first time in Berlin. He had surprised at the London Marathon in April with ninth place and improved to 2:10:39 hours.

Tom Gröschel (TC Fiko Rostock; 2:11:03 h), who finished eleventh as the best German marathon runner at the European Championships in Berlin in 2018, will be competing in what may be his last race as an elite athlete.

Could the women's American marathon record fall at this year's Chicago Marathon?

The 2024 Bank of America Chicago Marathon on Oct. 13 poses an exciting opportunity for elite runners to capture record-breaking times -- and this year is no different. Could a women's record fall during the race?

The lineup, which was released earlier this summer, is highlighted by two of the "10 fastest women of all time" and the the second and third fastest American women of all time.

“We are accustomed to making history at the Bank of America Chicago Marathon,” Executive Race Director Carey Pinkowski said in a statement. “With some of the fastest athletes in the world joining us this fall, we are hopeful to build on the tradition of great performances this year.”

For the Americans, Keira D'Amato and Betsy Saina headline the country's best.

D'Amato, the former American marathon record holder, will return to the starting line after being part of the broadcast team for the past two years.

“I have a special history with the Chicago Marathon,” said D’Amato who finished fourth in 2021. “The past two years I’ve run my mouth in the lead vehicle for NBC. I’m excited to get back to running my legs.”

D'Amato first broke the American marathon record in 2022 in Houston, topping a time that had stood for 16 years.

Emily Sisson broke that same record shortly after during the 2022 Chicago Marathon. D'Amato was among the long line of legendary female runners celebrating Sisson at the Chicago finish line that year.

Saina, who placed fifth in this year’s Tokyo Marathon, will look to record her first Chicago finish after dropping out of the race in 2019 due to illness. She's run the third-fastest marathon time of any American woman, one spot behind D'Amato.

Sara Hall and Emma Bates are also in the field for the Americans. Hall's best time of 2:20:32 comes from Chandler in 2020. Bates ran her best time in 2022 at the Boston Marathon with a 2:22:10 finish.

Among the most notable names at the starting line will be Sutume Kebede, of Ethiopia, who holds the fastest marathon in the women's field and whose finish at the 2024 Tokyo Marathon made her the eighth fastest of all time.

“I am extremely happy to come back to Chicago and run on a course that has proven to be very fast,” Kebede, who had a disappointing finish in the 2023 Bank of America Chicago Marathon, said in a statement. “After seeing what my teammate Kelvin Kiptum did last year, I want to come to Chicago to do something great.”

Kenya's Ruth Chepngetich will also return to the start line in October. She won the race in both 2021 and 2022 while finishing runner-up during last year's 2023 race. Her 2:14:18 from the 2022 Chicago Marathon stands as the fourth-fastest time by a woman in history.

Here is the lineup for the women's elite division.

Bank of America Chicago Marathon Professional Field – Women’s Open Division

The Chicago Marathon is not immune to seeing record-breaking times.

Kenya's Kelvin Kiptum obliterated the men's marathon world record at the 2023 Chicago Marathon, running it in 2 hours and 35 seconds. He overcame Eliud Kipchoge's previous record by 30 seconds with his time. Tragically, Kiptum later died shortly after in a car accident in February. He was 24.

At the 2022 Chicago Marathon, Emily Sisson defeated the women's American marathon record in 2 hours, 18 minutes and 29 seconds. She finished second place in the race to Kenya's Ruth Chepngetich, who ran 2:14:18; the second-fastest marathon time by a woman in history.

Let's not also forget Joan Benoit Samuelson broke the women's American marathon record in 1985 with a time of 2:21:21. The time still stands as the seventh-fastest time by an American woman today.

Three of the four fastest marathon times in women's history were run at the Chicago Marathon. Will spectators see another on Oct. 13?

Need late fall race plans? Here are three reasons to try a smaller road race

Did you miss out on registering for a big city marathon this fall? Don’t worry, your race (or training) season doesn’t have to end here. In fact, smaller road races might offer the perfect alternative, delivering the distance you crave and some surprising perks that big city races can’t match. Here are three reasons to give a smaller road race a shot.

It’s likely not sold out

With running’s surge in popularity in the post-pandemic era, fall races in Canada have filled up at record speeds. Major events like the Beneva Montreal Marathon, Quebec City Marathon and TCS Toronto Waterfront Marathon sold out months ago for their half marathon and marathon distances. Earlier this year, the 2024 Ottawa International Marathon, BMO Vancouver Marathon and Servus Edmonton Marathon all saw huge turnouts and reached record numbers.

Smaller races are often more accessible, with spots available even as race day approaches. So, if you’re eager to race, there’s still a good chance of you being able to snag a bib.

A less stressful race environment

Big city marathons are exhilarating, and one of a kind with the large finishing gantry, but they also come with the stress of figuring out travel logistics, expensive entry fees, large crowds and finding your corral. Smaller races are typically easier to navigate. You’ll have less traffic getting to the start line, more space to run at your own pace, and a greater chance of executing your race goals. Plus, with fewer competitors, there’s even the potential for an age-group podium finish (who knows)! Smaller events can also be more budget-friendly and easier to plan around, giving you a relaxed, enjoyable experience.

A stronger community feel

One of the best parts about smaller races is the intimate, close-knit atmosphere. Without the overwhelming crowds, you’re more likely to connect with fellow runners, volunteers and spectators. These local events often celebrate community spirit, with locals cheering you on from their front yards, and sometimes even small bands playing along the course at kilometre markers. Smaller races give the chance to truly experience the culture and feel part of the community, making those race day memories even more special.

So, if your big city marathon dreams were dashed this fall, consider the charm and community of a smaller road race—you may find it’s exactly the experience you were looking for.

Hicham El Guerrouj’s 26-year reign at risk as 1500m titans eye world record in Brussels

Three top middle-distance runners are set to challenge the long-standing 1500m world record at the Brussels Diamond League.

The men's 1500m world record set back in 1998 by Morocco’s Hicham El Guerrouj will come under serious threat as three of the most promising middle-distance runners—Jakob Ingebrigtsen, Cole Hocker and Yared Nuguse—are set to clash in the Diamond League final in Brussels this Saturday.

El Guerrouj’s incredible time of 3:26.00 has stood the test of time for 26 years with no one able to break the mark that many thought would be surpassed by now.

However, the trio of Olympic and World Championship medalists are all in peak form and ready to challenge this long-standing record making this one of the most highly anticipated 1500m races in recent memory.

The Tokyo Olympic champion Jakob Ingebrigtsen, enters the race as the favorite. The Norwegian sensation boasts a personal best of 3:26.73, a mere 0.73 seconds shy of El Guerrouj’s historic mark.

Ingebrigtsen’s dominance over the distance has been unmatched this season, and he has made it clear that breaking the world record is on his radar.

“I feel like I’m in the best shape of my life.The world record is something that has always been in the back of my mind, and I believe this is the best chance I’ve had to go for it," said Ingebrigtsen.

Pushing him to the limit will be the American duo of Cole Hocker and Yared Nuguse. Hocker, fresh off an Olympic season that saw him claim a gold medal in the 1500m is ranked seventh on the all-time list with a personal best of 3:26.73 matching Ingebrigtsen’s time.

Hocker’s confidence has been building all season, and the 23-year-old has openly expressed his desire to break into history.

“I hope to take a stab at the world record, whether it’s this season or next year,” said Hocker.

“But right now, I’m focused on leaving a lasting legacy. The Olympic gold was the first goal, and now it’s time to chase something even bigger.”

Yared Nuguse, ranked ninth on the all-time list, is another strong contender. Nuguse has steadily risen through the ranks with a personal best of 3:27.80 and a season-best of 3:27.80 as well.

The 25-year-old has proven himself capable of competing against the best in the world and could be poised to surprise both Hocker and Ingebrigtsen in Brussels.

The race, however, will be missing one key figure in Josh Kerr, the British 1500m specialist who recently confessed that the mental toll of the season has led him to opt out of the final. Kerr’s absence opens the door for a fascinating showdown between Ingebrigtsen, Hocker, and Nuguse.

In addition to the leading trio, the race will feature strong competition from the likes of Kenya’s Reynold Cheruiyot, a rising star who has posted a season-best of 3:28.28, and Timothy Cheruiyot, the former World Champion.

France’s Azzedine Habz and Great Britain’s Elliot Giles will also be in the mix, having both posted times in the 3:29 range this season.

El Guerrouj’s record-breaking performance in 1998 was the first time a runner had managed to average under 55 seconds per lap for the 1500m.

With athletes now regularly running sub-3:30 times, the level of competition has never been higher. Whether it’s tactical brilliance, pure speed, or a combination of both, this race has all the ingredients to produce fireworks on the track.

Elvis Cheboi Aiming to Win TCS Toronto Waterfront Marathon for Second Time

Much was expected of Kenya’s Elvis Cheboi when he arrived in Toronto last year for the TCS Toronto Waterfront Marathon. He did not disappoint.

Crossing the finish line first to claim the $20,000 winner’s prize he beat several international athletes who  have run two to three minutes faster than his winning time of 2:09:20.

By today’s standards his personal best is not a quick time. But a victory at this World Athletics Elite Label Race against a terrific field - and by over a minute - has 

increased his prowess in the sport. Now he returns to Toronto hoping for favourable conditions and a world-class field where he can also run a time more representative of his ability.

Indeed, he ran a personal best of 59:15 at the 2022 Barcelona Half Marathon indicating he might be capable of a time closer to the Toronto Waterfront course record of 2:05:00 held by his countryman, Philemon Rono (2019).

Winning Toronto was a milestone in his career nonetheless.

"That (Toronto) race made me a great memory because I had never won a marathon or any race abroad,” he says from his living room in Kenya. “So it was memorable. That was my second marathon race and I won it.”

As he speaks, his two children - daughter Shaline, 6, and son Shalom, 2 - are watching a television program and he instructs them to lower the volume. Then he smiles.

“Tomorrow the small boy is two years old,” he reveals laughing. “There is a cake here. He is still young so doesn’t know it’s a birthday but I will sing ‘Happy Birthday’to him.”

Family is of the utmost importance and running, in order to earn money is a priority. Yet, Cheboi has not raced since Toronto.

He and his management team at Demadonna Athletics Promotion had him lined up to race in the Vienna Marathon this past April.  But he had slight issues with both his hamstrings which interrupted his buildup. So the decision was made by him and his coach, Gabriele Nicola, to put all their energies into having him fully prepared for a Toronto Waterfront Marathon title defence.

For many years now Cheboi has lived in Mororia which is about three kilometres from the famed ‘running town’ of Iten. A local hotel serves as the Demadonna team camp and houses several of the twelve strong marathon training group during the week. They go home on weekends.  But, since Cheboi has a young family, it was felt

it was better for him to drive in for the training sessions and for massage therapy three times a week.

Several of his training partners have run much faster than Cheboi’s best - led by Philemon Kiplimo (2:04:56) - so he is benefiting from being in such a talented group.

Like most Kenyan runners he sees his running profession as a means for a brighter future for himself and his young family. He maintains a farm where he grows maize which is used to make the Kenyan staple, ugali. He also plants wheat and potatoes while keeping goats, sheep and cattle. It’s an exhausting lifestyle and so he has enlisted help from family members.

“Yes I have help with my farm. My relatives help; my brother and also my parents,” he reveals adding he doesn’t expect to rely on farming after he retires from competition.

"God willing, I will not depend on the farm only. I think I will also find another way. 

Somehow I will do another thing.”

Several times during the video call from Canada he thanks the caller for taking interest and expresses his gratitude for being invited back to Toronto Waterfront Marathon.

“I’m looking forward to coming back to Toronto very much. Yes,” he declares. 

“Firstly, I want to thank the organizers for inviting me back. I think I will try to win for the second time but I can’t promise.

“The good weather on the day will determine if I can run my best time.”

Shock as Ethiopia steeplechaser is denied visa for Diamond League final in Brussels

Belgian authorities have denied an Ethiopian athlete a visa for the Diamond League final leaving Ethiopia with only one competitor.

Ethiopia will have only one chance in the women’s 3000m steeplechase at the Diamond League final in Brussels on September 14 after one of its star athletes Sembo Almayew was denied a visa.

Almayew, the newly crowned 2024 U20 3000m steeplechase gold medalist had to withdraw from the competition leaving Lomi Muleta as Ethiopia's only competitor.

The 18-year-old rising star’s absence will make the competition tougher for Muleta, who will face strong competitors from global steeplechase powerhouses such as Bahrain’s Winfred Yavi and Uganda’s Peruth Chemutai.

According to Almayew’s agent, Elite Running Team, the athlete failed to secure her visa in time due to new restrictions by the European Union (EU) on Ethiopian citizens.

The visa denial has sparked outrage in Ethiopian sporting circles especially given Almayew’s stellar performance this year including a fifth-place finish at the 2024 Paris Olympic Games.

"We are very disappointed to announce that the newly crowned 2024 U20 3000mSC Gold Medalist, Sembo Alemayew of Ethiopia, will not be able to participate in next week's Diamond League Final at the Memorial Van Damme Meeting in Brussels due to a lack of visa," Elite Running Team said in a statement.

Almayew had been viewed as a strong contender in the 3000m steeplechase event having already established herself as a Diamond League Meet winner and a U20 national record holder for Ethiopia. However, despite her impressive accolades, she was unable to obtain the necessary visa to compete in Brussels.

"In April 2024, the European Union announced it will make it more difficult for Ethiopian citizens to receive European visas; in an attempt to leverage on the Ethiopian government, which is accused of failure to cooperate in taking back citizens found to be living illegally in the Schengen Zone," the statement added.

The agent went on to express frustration at how these visa restrictions were affecting Ethiopian athletes, particularly young talents like Almayew.

"This situation is hurting the opportunities and lives of many athletes, and we strongly hope it can be solved as quickly as possible; so that situations like this do not happen to any more athletes going forward," the statement concluded.

With Almayew unable to participate, Ethiopia's hopes now rest solely on Lomi Muleta. She will need to perform at her best to compete against the race favorite, Winfred Yavi of Bahrain.

Yavi enters the race with an impressive personal best of 8:44.39. She will be aiming to shatter her world record and cement her dominance in the steeplechase event.

Also competing is Uganda’s Peruth Chemutaic who holds a national record of 8:48.03. Chemutai has been in fine form, and many are eager to see whether she can reclaim the top spot on the podium.

Kenya’s Faith Cherotich, another promising contender with a personal best of 8:55.15, brings a youthful and strategic approach to the race, making her a potential threat to the established favorites.

From the USA, Valerie Constien is also set to compete, with her personal best of 9:03.22. While less experienced than some of her rivals, Constien has displayed incredible determination and could surprise the field.

Germany will be represented by Olivia Gürth and Gesa Felicitas Krause, the latter being a seasoned competitor with a personal best of 9:10.68.

The absence of Sembo Almayew will be felt, as her presence could have added an additional layer of excitement and competition to the Diamond League final.

However, for Ethiopia, the focus now shifts to Lomi Muleta who will aim to challenge the top contenders and prove that Ethiopia remains a force to be reckoned with in the steeplechase event.

Eritrean marathon national record holder suspended on whereabouts

Eritrea’s Nazret Weldu, who finished fourth and eighth in the last two World Athletics Championships, has been handed a 20-month suspension for missing multiple doping tests.

On Wednesday, the Athletics Integrity Unit (AIU) announced the suspension of Nazret Weldu, Eritrea’s marathon record holder and 2024 Vienna Marathon champion, for violating World Athletics’ whereabouts regulations. The 34-year-old athlete has been banned for 20 months after missing three out-of-competition tests within 12 months, initiating an automatic suspension under World Athletics anti-doping rules.

The AIU detailed that Weldu’s three missed tests occurred between Nov. 9, 2023, and May 22, 2024. All athletes are required to provide accurate and up-to-date location information to allow for unannounced doping tests, a critical component in maintaining a clean sport. Weldu was given several weeks after each missed test to provide an explanation but failed to do so before AIU deadlines.

Weldu has been one of the top-ranked female marathoners in the world over the last three years, having recorded two top-10 finishes at the World Championships and a personal best marathon time of 2:20:29, which also stands as Eritrea’s national record. In April 2024, she won the Vienna Marathon in 2:24:08.

While an initial two-year ban is the standard penalty for three missed tests, Weldu’s suspension was reduced by four months. The AIU took into consideration her limited access to the internet and a lack of understanding of how to update her whereabouts information. Eritrea, her home country, has low internet penetration, with only 35 per cent of the population connected to a network.

The AIU and World Athletics rely on the whereabouts system to detect doping violations and ensure fairness in sport. Missing three tests is treated with the same severity as a positive doping result, underscoring the importance of accurate whereabouts information.

How to Prepare For Your First Running Event

Are you signed up for your first running race this year? If so, you might be wondering what to do next. Many of us register for a 10k or half marathon in the hopes that doing so will simply motivate (or pressure) us to get to the finish line, and sometimes, it does. But let’s face it, Forrest Gump was just a movie. In real life, without proper preparation, you could wind up injured, unable to finish, or not even make it to the starting blocks, all of which would be really disappointing, to say the least.

Preparing for your first race requires careful planning, from training and getting the right kit to goal-setting and pre-race fuelling. Proper preparation ensures you’re physically ready for the race, have the energy to keep going and can overcome race day nerves, all of which will mean you have a more enjoyable race, and are likely to make it the first of many.

1. Set a goal

Once you’ve chosen a race and signed up, it can be smart to set an achievable goal. This can give you something to focus on during both your training and your race, and that can help you stay motivated, while achieving your goal can also give you a greater sense of satisfaction (for this reason, it’s a good idea to set a secondary goal in case you don’t make your primary goal.

Your goal could be something ambitious, like running a sub three-hour marathon, but it can easily be as simple as just finishing the race. When I did my first triathlon in 2012, I simply wanted to finish and I wanted to do so without walking during any of the running section. I didn’t finish anywhere near the podium, but I managed to achieve my goals and I was really happy with myself.

2. Make a training plan

For injury prevention, it’s obviously vital to make a smart training plan, and to leave yourself enough time before race day to actually execute it. There is no one way to train, and your plan will depend on where you’re starting and where you want to get to, but just as a rough idea, in our first marathon training plan we recommend 12 weeks for seasoned runners, but a full year for novices. 

The most important aspect of training to remember is to build up gradually to give your body time to adapt to each increase in load, make ample room for rest and recovery and if possible, work with a coach and train in conditions similar to those you’ll be racing in.

3. Gear up

As you get closer to the big day, you’ll need to start to consider your gear. You’ll need to choose trail running shoes or road running shoes and have trained in them for a while to be sure they’re right for you. If you’ve already put in a ton of miles of them, you may need to replace them with an identical pair a few weeks before the race, and break them in. Once you’ve found the perfect pair of running socks, have a new or nearly new pair set aside for race day.

Use your training months to figure out what clothing you’re most comfortable in, taking into account the expected climate and conditions. Are you happiest in a pair of running shorts or do you prefer running tights? You’ll need a well-fitting running top that’s breathable and doesn’t chafe, and consider whether you want to run with a headband or running hat if you're expecting sunny conditions.

Remember, the general rule for running is light, breathable clothing that wicks moisture, but everyone is different. Reigning UTMB champ Courtney Dauwalter is well-known for running in baggy men’s running shorts and shorts, which isn’t common, but it definitely works for her.

4. Rest up

You’ll spend months slowly ramping up your mileage in order to reach your race distance, but once you get there, you’ll want to start to reduce both your distance and intensity in the final couple of weeks before your race, a practice known as tapering. During this time, you’ll focus on easy runs. 

In the final two days before your race, get complete rest and lots of sleep. If you’re not a great sleeper, read our article getting better sleep for some tips on improving your sleep hygiene and routine.

5. Recce your route

Ultra runner Renee McGregor has ranked highly in some pretty rugged races, from Snowdonia to the Himalayas, and when I heard her talk about her accomplishments, she described making the podium in a gnarly race where the majority of participants took a wrong turn. Her advantage? She wasn’t necessarily the fastest runner, but she had checked out the race course ahead of time and knew where to go.

Understanding your route before you take off, if possible, can help you plan for when you’re going to want to slow down, or walk, where you can gain back some time, when and if you’ll need running poles and any tricky sections in a trail race where there’s the possibility of getting off-route.

6. Get in the right headspace

In addition to your physical training, it’s advisable to give your mental state some attention. Running a race can be exhilarating and empowering but it can also be nerve wracking and daunting. In the months leading up to your race, it can be worthwhile practicing mindfulness or meditation, which a 2020 study published in the journal Neural Plasticity found improved coordination, endurance and cognitive function. This could help you in the lead up to the race and in combating race-day nerves.

Know yourself and understand what you’ll need the day before your race and morning of to ensure you’re in the best head space possible. It might be good to minimize social contact and give yourself some quiet time to focus and get in the right headspace.

7. Fuel up

Just like filling up the tank of your car before you set off on a long drive, you’re going to want to make sure your body has plenty of energy stored before a race. For a race that’s not likely to take much more than an hour, you can simply make sure you eat well in the couple of preceding days, but fueling for endurance races can take careful fine-tuning. Following his second-place win at the 2023 UTMB, Zach Miller revealed that for him, managing his sodium levels with salt tablets was the secret to success.

For longer distances, you might want to consider increasing your carbohydrate intake – a practice known as carb loading – to increase your body’s glycogen stores. The best nutritional advice is to focus on well-balanced meals with protein and carbohydrates and not going overboard on refined carbs or fiber, which might wreak havoc on your gut. Learn more in our article on carb loading.

Though you should definitely eat well in the days leading up to your race, if you’re going to be able to eat during the race and are loading your hydration vest up with running gels, then you don’t necessarily need to carb load, but you will want to make sure your stomach can handle gels and take them with plenty of water to avoid the dreaded “runners' trots.”

Ultimately, for longer endurance races, working with a dietician will give you an advantage, since every athlete and every race is different. This will help you avoid the pitfalls of low energy availability and might help you figure out your unique nutritional needs faster. 

8. Pre-hydrate

As we explain in our article on hydration tips for runners, hydration for a race doesn’t begin with filling up your hydration pack. Your behavior in the days before a long run can really affect your hydration levels on the big day, so avoid dehydrating foods like caffeine and alcohol.

According to Susan Kitchen, registered dietitian and USA Triathlon Level II and IRONMAN certified endurance coach, if you’re training for a big race, you want to avoid being in the heat unnecessarily in the days leading up to it, unless you're just doing a training run, but sitting outside on the beach sweating, or in a sauna, is not a good idea. Sip plenty of water in the days before your race, too.

9. Make a recovery plan

Chances are, all of your energy and efforts will be focused on that finish line, but the longer the race, the more you’ll want to make a recovery plan, otherwise it’s all too easy to end up having too many celebratory beers, which after a long run can be a bad idea. 

Try to plan for at least a couple of days off work following your race to recuperate, hydrate and nourish your body, schedule a massage and engage in some of your favorite recovery activities to reward your body for all its hard work.

10. Set your alarm

The night before race day, make sure you set your alarm nice and early so you have plenty of time to prepare. Chiefly, you’ll want to have time to sip water, eat and give yourself enough digestion time before the starting gun goes. 

In our article on what to eat before a half marathon, we explain that nutrition experts recommend runners eat a familiar breakfast around three to four hours before the race start, or a large snack 90 minutes to two hours beforehand. When deciding what time to get up, factor in that meal as well as how much time you need to get to the race plus any other pre-race rituals you want to observe.

'Taking my spikes off for the final time' – American sprinter Morolake Akinosun announces retirement at 30

Olympic gold medalist Morolake Akinosun announces her retirement at 30 after an illustrious career in track and field.

American sprinter Morolake Akinosun has announced her retirement from professional track and field at the age of 30.

The 2016 Olympic gold medalist and World Champion in the 4x100 meter relay bids farewell to a sport in which she has thrived for over a decade, leaving behind a legacy filled with victories, resilience, and a clear sense of purpose for her next chapter in life.

Akinosun, who earned international acclaim as part of Team USA's winning relay squad in the Rio 2016 Olympics, took to social media to confirm the news.

Akinosun, who earned international acclaim as part of Team USA's winning relay squad in the Rio 2016 Olympics, took to social media to confirm the news.

In a candid reflection on her career and her decision to retire, Akinosun shared that she felt a deep sense of peace about her decision following the 2024 Olympic Trials.

"Following the 2024 Olympic Trials, I had an overwhelming feeling and sensation immediately after that I was done. It felt so clear to me," she said as quoted by Citius Mag.

The Nigerian-born sprinter revealed that she prayed for clarity and soon found herself on a new path, meeting influential figures like Michael Johnson and Steve Gera.

Just a month later, she was headed to Paris to work as a consultant with Grand Slam Track and soon after joined the company full-time.

Akinosun’s track journey began with success at a young age, clinching gold medals in the 100 meters and 200 meters events at the 2011 AAU Junior Olympics.

She then ascended to the national stage as the 2013 USA Junior Champion in the 100 meters and silver medalist in the 200 meters.

Her collegiate career was equally groundbreaking, as she became only the second woman in history to score in four events at the NCAA Outdoor Championships in consecutive seasons.

Akinosun's true breakout on the global stage came when she won gold at the 2015 Pan-American Games in Toronto, setting the stage for her Olympic glory in 2016 and her World Championship triumphs.

She was part of the victorious 4x100m relay team at the 2017 World Championships in London and added a bronze medal from the 2019 World Championships in Doha to her extensive medal haul.

Despite her incredible success, Akinosun recognized early on the need to plan for life after track.

Outside of her athletic career she has already made a mark in the world of media and event management.

“I don’t know if anyone ever knows exactly what they want to do when they’re done,” Akinosun admitted.

“But I did start dabbling in other things to figure out what life could possibly look like for me post-track and field.”

Welsh Olympian's tips for improving your running technique ahead of the Cardiff Half Marathon

Ahead of the Cardiff Half Marathon, a double Olympic marathon runner has shared his tips on how people can improve their technique.

Steve Brace offered his advice ahead of the event on Sunday, October 6.

He said: "Being relaxed in your running action is the key to being a more efficient runner.

"Undue tension and poor technique can cause injury over a long period of time, no matter how good your shoes or how soft the running surface is."

He added: "Try running tall with your head up and a pronounced chest. Keep shoulders as low as possible and your elbows close to your side, swinging back and forth with no shoulder rise.

"Your rear leg should drive the pushing leg away so it’s important to keep the foot in contact with the ground as much as possible."

Running with your fingers open, rather than having a clenched fist, can also help to keep your upper body relaxed, Mr Brace said.

While it may feel unusual at first, making these adjustments can help people to become more efficient runners.

Mr Brace advised starting by trying to run with these changes over short distances as first – running 60m at 60-80 per cent effort.

Kenyans aim to continue Munich’s success story

With the help of a strong African elite field organisers of the GENERALI MUNICH MARATHON hope to continue their recent success story on 13th October. Three Kenyan runners with personal bests slightly over 2:08:00 will be on the start line besides the Olympic Stadium. The women’s race will feature two runners who have clocked good half marathon times and could be in for a breakthrough over the full distance in Munich. 

Including races at shorter distances a record total of over 25,000 runners is expected to compete in the 38th edition of the GENERALI MUNICH MARATHON, which is an increase of around 20 percent compared to last year. About 7,000 will run the marathon. Registration is still possible at: www.generalimuenchenmarathon.de 

“We are really happy with the strong development of our entry figures. This shows that our concept is working and bearing fruit,“ said Race Director Gernot Weigl.

Parts of the elite fields were announced today. Kenya’s Cosmas Birech is currently the fastest runner on the start list. He won the 2018 Rome Marathon in 2:08:03. In the same year he also clocked a half marathon PB of 60:06. While there were hardly any races during the pandemic Cosmas Birech was unlucky once the period of lockdowns was over. The Kenyan was injured for a longer time. At the age of 38 he now wants to give it another go and hopes to get back to his best. 

Dominic Nyairo, who has a personal best of 2:08:13, produced fine performances in his recent marathons. The 27 year-old will be one of the main favorites on 13th October. In 2021 Nyairo won his debut in Hofu, Japan, with a sprint finish in 2:09:34. In 2023 the Kenyan came back to Japan and placed 16th in the highly competitive Tokyo Marathon, improving to 2:08:13. He then ran the Berlin Marathon and finished 19th in a fine 2:08:47. In contrast William Kibor achieved his personal best quite some time ago. He clocked 2:08:32 when he was fifth in the Vienna City Marathon in 2012. After a longer break, which was partly due to the pandemic, he came back running a couple of half marathons last year. The GENERALI MUNICH MARATHON will be Kibor’s first race at the classic distance since 2019. 

“We have produced the fastest times in the history of our event in the past two years. And I hope that we will once again see results in the region of 2:08to 2:09,“ said Gernot Weigl. „In the women’s race times between 2:25 and 2:27 should be possible.“

Two women who can still be regarded as newcomers could produce a surprise at the GENERALI MUNICH MARATHON. Shamilah Kipsiror only started her career last year when she was already 36 years old. When she competed outside Kenya for the first time she had instant success, winning the Ghent Half Marathon in a fine 67:53. Kipsiror then ran a 2:28:13 marathon debut in Venice last October. She was fourth in that race and fourth again when she returned to Italy for the Rome Marathon this spring, improving to 2:27:33. 

One of Kipsiror’s strongest rivals will be Uganda’s Viola Chemos. She has only run one marathon so far, but that was in high altitude in Eldoret, Kenya. While she clocked 2:36:38 the 31 year-old followed this up with a fine race in July. Chemos took the Kaptagat Half Marathon in Kenya’s well-known high altitude training region with 69:23. Because of their strong half marathon performances Shamilah Kipsiror and Viola Chemos could improve significantly at the GENERALI MUNICH MARATHON.

Double Olympic champion Beatrice Chebet reveals when she will fully transition to road racing

Chebet, who won gold medals in both the 5000 and 10,000 meter races at te Paris Olympics, has revealed when she is going to fully transition into marathon racing.

Fresh off her dominating performance in Zurich, where she marked her return to action with a win in the 5000 meters, double Paris 2024 Olympic champion Beatrice Chebet has disclosed when she plans to fully transition into marathon running. 

Chebet, who has had a stellar year, has been eyeing the marathon as her next frontier after conquering the track.

Chebet’s 2024 season has been nothing short of extraordinary. She claimed gold in both the 5000 meters and 10,000 meters at the Paris Olympic Games, cementing her status as one of the premier long-distance runners of her generation. 

Earlier in May, Chebet also broke the world record in the 10,000 meters, clocking an impressive 28:54.14 in Eugene, Oregon. Her dominance extended to the road as well, where she set a world record in the 5-kilometer road race in Barcelona with a time of 14:13.

However, the 5000-meter world record, held by Ethiopia’s Gudaf Tsegay at 14:00.21, remains elusive for Chebet. She attempted to break the record at the Zurich Diamond League but fell nine seconds short under challenging rainy conditions. Despite the near miss, Chebet's eyes are firmly set on new goals, particularly in road racing and eventually marathon running—a natural progression for the long-distance star.

In a recent interview, Chebet revealed her long-term plans, stating that she is taking a gradual approach to marathon running, drawing inspiration from fellow Kenyan marathon legends like Hellen Obiri and Vivian Cheruiyot.

“We are going slowly. Everything now has its own time so we have to go gradually until we reach the marathon,” Chebet told Citius Mag.

Chebet, who won gold medals in both the 5000 and 10,000 meter races at te Paris Olympics, has revealed when she is going to fully transition into marathon racing.

Fresh off her dominating performance in Zurich, where she marked her return to action with a win in the 5000 meters, double Paris 2024 Olympic champion Beatrice Chebet has disclosed when she plans to fully transition into marathon running. 

Chebet, who has had a stellar year, has been eyeing the marathon as her next frontier after conquering the track.

Chebet’s 2024 season has been nothing short of extraordinary. She claimed gold in both the 5000 meters and 10,000 meters at the Paris Olympic Games, cementing her status as one of the premier long-distance runners of her generation. 

Earlier in May, Chebet also broke the world record in the 10,000 meters, clocking an impressive 28:54.14 in Eugene, Oregon. Her dominance extended to the road as well, where she set a world record in the 5-kilometer road race in Barcelona with a time of 14:13.

However, the 5000-meter world record, held by Ethiopia’s Gudaf Tsegay at 14:00.21, remains elusive for Chebet. She attempted to break the record at the Zurich Diamond League but fell nine seconds short under challenging rainy conditions. Despite the near miss, Chebet's eyes are firmly set on new goals, particularly in road racing and eventually marathon running—a natural progression for the long-distance star.

In a recent interview, Chebet revealed her long-term plans, stating that she is taking a gradual approach to marathon running, drawing inspiration from fellow Kenyan marathon legends like Hellen Obiri and Vivian Cheruiyot.

“We are going slowly. Everything now has its own time so we have to go gradually until we reach the marathon,” Chebet told Citius Mag.

Reflecting on her remarkable performances this season, Chebet expressed her satisfaction, especially with her ability to maintain her form late into the season. “It was amazing because it was the beginning of the season so you feel stronger and energetic, but in the 5000, coming here at the end of the season, I just said, ‘let me go and try’,” she explained.

Chebet’s 14:09 finish in Zurich was impressive, given that she ran 2.5 kilometers alone in the race. “I am so happy. A good performance after Paris. Running 14.09 is not easy, especially after running 2.5 kilometers alone,” she added.

As the season winds down, Chebet is looking forward to taking a well-deserved break. “Take part in the Diamond League, get back and relax, and then prepare the season again for next year,” she said.

Chebet had earlier expressed her admiration for Ethiopian-born Dutch runner Sifan Hassan, whose versatility across multiple events has inspired Chebet’s future ambitions. Hassan took bronze in both the 5000 and 10,000 meters in Paris before striking gold in the marathon, a feat that left a lasting impression on Chebet.

“She always motivates me. She has personal bests in the 800m, 1500m, 5000m, 10,000m, and even the marathon. She’s a great athlete and makes me believe that you can do anything if you believe in yourself,” Chebet said.

Looking ahead, Chebet hopes to follow in Hassan’s footsteps, testing her capabilities in the marathon. “I want to follow in her footsteps too. In some years to come, I will also try the marathon,” she hinted.

Have you tried this yoga-like remedy for enhancing athletic performance?

Whether you’re passionate about yoga, dealing with back pain, or looking to boost your athletic performance, the ELDOA technique is worth considering. This movement practice focuses on improving spine health by creating more space between joints, which helps reduce pressure and discomfort. Despite its complex name, ELDOA is simple to practice—requiring only a yoga mat and your own body, making it accessible anytime, anywhere. If Olympians and pro athletes rely on it for performance and recovery, why shouldn’t you give it a try?

How it works:

ELDOA is a French acronym that can be translated to Longitudinal (axis) Osteo-Articular Decoaptation.

There is a key distinction between yoga and ELDOA: yoga uses more fluid movements, and ELDOA uses fixed postures to target precise joints. The ELDOA technique focuses on the fascia, which is connective tissue that encases our muscles, muscle fibres and organs–basically holding us together. The technique puts tension in the lines of the fascia by elongating your spine to open spaces between bones to reduce pressure on the joint.

ELDOA is viewed as a proactive alternative to surgery, often used to decompress joints and alleviate pressure. This non-invasive movement technique is effective in relieving spinal disc pain, enhancing flexibility and reducing the likelihood of future injury.

How to do an ELDOA posture:

ELDOA postures definitely take some getting used to; the strange positions engage your whole body more than you’d expect, and require a lot of focus as you hold the pose. Over time, your ability to hold the positions and elongate your spine with the right intentions will improve.

The above pose is the L2-L3 posture; it targets the fourth spacing in your lower spine, between your third and fourth lumbar vertebrae. This exercise must be performed seated on the floor, or on a slightly elevated surface if you can’t achieve the proper position.

Form a 90 degree angle with your legs, then internally rotate your legs.

Point your toes towards your chest (dorsiflexed).

Tuck you chin, straighten your spine and flatten your back.

Raise hands one at a time; externally rotate your arms so that your thumbs face back/out. Reach your palms upwards away from you.

Hold this posture for one minute. Actively focus on reaching your arms away, elongating your spine, turning your legs in and dorsiflexing your feet. Breathe throughout.

Many other ELDOA postures work to target other specific joints–there is even a position for the ribs that help with the function of your lungs. If your athletic therapist doesn’t have an ELDOA program to recommend, YouTube or online subscriptions can provide videos for you to follow along with to prompt you throughout various postures and keep you focused. It’s recommended to carry out the movements following a workout or before bed.

Other benefits:

Improved posture and healthier spinal discs

Increased range of motion

Improved athletic performance, joint mechanics, recovery, muscle tone and function

Relief of chronic pain

Increased circulation

Improved body awareness and overall wellbeing

Prefontaine Memorial Run returns to coos bay to honor a running legend

The annual Prefontaine Memorial Run, a classic 10K run honoring one of Oregon’s most beloved athletes, is returning to the charming streets of Coos Bay on Saturday, September 21, 2024. The run celebrates Coos Bay’s own Steve Prefontaine, the famed Oregon runner who bolted onto the international running scene and helped ignite a running craze in the U.S. in the 1970s.

 “Steve Prefontaine was a legend in the running world in the 1970s, and Coos Bay is where he was born and where he discovered his gift for and love of running,” said Janice Langlinais, Executive Director of the Coos Bay-North Bend-Charleston Visitor and Convention Bureau, more commonly known as Oregon’s Adventure Coast. “The annual Prefontaine Memorial Run not only honors Pre’s legacy here in his hometown, but it draws runners from around the region, the state and the country to come and experience the joy of running on Oregon’s Adventure Coast.”

The 2024 Prefontaine Memorial Run is a challenging 10K road race around the streets of Coos Bay that finishes on the Prefontaine Track at Marshfield High School following one of Pre’s favorite training routes. The event also includes a 2-mile walk and fun run. The 10K starts at 10 a.m., while a 5K high school team competition kicks off the events at 9:45 a.m.

Other pre-related attractions for runners and visitors include a bronze likeness of the famed distance runner at the Coos Bay Visitor Information Center, the Prefontaine Gallery at the Coos Art Museum, which showcases his awards and memorabilia, and the stunning Pre Mural in downtown Coos Bay.

The Prefontaine run will again coincide with the annual Bay Area Fun Festival, a two-day celebration in downtown Coos Bay filled with live entertainment, a parade, food and drinks, vendors, arts, crafts and the Cruz the Coos classic auto cruise around downtown Coos Bay.

The 2024 Prefontaine Memorial Run

What: A 10K run, with a 2-mile walk or fun run option and a 5K high school competition, in honor of hometown hero and running legend, Steve Prefontaine.

When: 10 a.m. Saturday, September 21. (High school competition begins at 9:45 a.m.; wheelchair runners start at 9:50 a.m.)

Where: The corner of 4th and Anderson in downtown Coos Bay.

Cost: $40 for runners 19 and over before September 17; $50 after that date. $20 for runners 18 and under or those in the 2K walk. $13 per runner for the high school competition.

Registration: prefontainerun.net

For visitors coming from out of town for the Prefontaine Memorial Run, Oregon’s Adventure Coast has lodging options for all tastes, from unique hotels and motels to vacation rentals, RV parks and picturesque campgrounds.

Marco Arop runs North American record over 1,000m

Arop’s time of 2:13.13 is the fifth-fastest of all time.

On Sunday evening at the Boris Hanžeković Memorial meet in Zagreb, Croatia, Canadian Olympic 800m silver medalist Marco Arop narrowly missed the world record for 1,000 metres. His winning time of 2:13.13 set a new Canadian and North American record and is the fifth-fastest time in history.

Arop was looking to break Noah Ngeny of Kenya’s world record of 2:11.92 from 1999, but he faced challenges early on. His tall frame struggled with the “waterfall” start, and he lagged behind the pace in the opening 400m, leaving him unable to fully catch up to the pace lights. However, Arop’s performance still shattered the previous North American record of 2:13.90 set by American Rick Wohlhuter 50 years ago.

The 25-year-old Edmonton native improved upon his previous personal best of 2:14.35. This was his second bid for the 1,000m world record, having fallen just short over the same distance indoors this year at the New Balance Indoor Grand Prix. Arop now holds the North American (area) records in the 800m and 1,000m events.

Next up, Arop will head to the Diamond League final in Brussels on Sept. 13-14, where he plans to challenge the men’s 800m world record of 1:40.91, a goal he says has been on his mind for some time.

Arop was one of three Canadian athletes competing at the Boris Hanžeković Memorial on Sunday. Olympic hammer throw champion Ethan Katzberg suffered his first loss of the season, losing to Olympic bronze medallist Mykhaylo Kokhan, who threw a new personal best of 81.14 to take the win. Canadian 4x100m relay gold medallist Jerome Blake finished fourth in the men’s 100m in 10.15 seconds.

Paralympic bronze medalist disqualified for helping her guide

Spanish marathoner Elena Congost was stripped of her bronze medal after momentarily letting go of the tether connecting her to her guide.

The Paris 2024 Paralympics is getting backlash for what is seen by fans as an unmerited disqualification. Just two meters from crossing the finish line in the women’s T12 marathon on Sunday, five-time Spanish Paralympian Elena Congost was disqualified for momentarily letting go of her tether to assist her guide, Mia Carol Bruguera, who was visibly struggling to continue running. Paris officials ruled the Spaniard ineligible to claim the bronze medal that was otherwise hers.

Bruguera, 57, cramped up near the end of the race; his extreme discomfort was unmistakable as the pair approached the final stretch of the event. Congost reached out to grab Bruguera’s arm just moments before crossing the line to keep him from falling as he struggling to continue moving forward–dropping her end of the tether in the process.

Congost was born with a degenerative vision impairment and competes in the T12 classification–runners in the T12 event must remain tethered to their guide for the duration of their race. The rules make no exceptions for these sorts of extenuating circumstances.

The 36-year-old took gold in the event at Rio 2016 and placed second in the 1,500m at London 2012. She recently returned to competition following the birth of her fourth child.

“I would like everyone to know that I have not been disqualified for cheating, but rather I have been disqualified for being a person and for an instinct that comes to you when someone is falling,” Congost told Marca. On Instagram, the Spanish athlete wrote that she has “no doubts or regrets”.

Fatima El Idrissi of Morocco took gold in the event and set a new world record of 2:48.36, while teammate Meryem En-Nourhi finished second.If not disqualified, Congost would have also gone home with a new personal best of three hours and 48 seconds–but was stripped of that achievement along with her hardware. The bronze medal was instead awarded to fourth-place finisher, Misato Michishita of Japan.

Ethiopia’s Yalemzerf Yehualaw top contender for New Women’s Course Record

All eyes will be on Ethiopia’s Yalemzerf Yehualaw during the TCS Amsterdam Marathon on Sunday, October 20. Her personal best of 2:17:23 is just three seconds shy of the current women’s course record (2:17:26, set by Almaz Ayana in 2022). In 2022, the former 10 km world record holder won the TCS London Marathon. Among the men, Guye Adola, Bernard Koech, Tsegaye Getachew, and Philemon Kiplimo will be battling for the top spot.

At just 25 years old, Yalemzerf Yehualaw is still at the beginning of her career. However, she has already recorded the second fastest half-marathon time ever (1:03:61, Valencia 2021) and the third fastest 10 km time ever, which was also a former world record (29:14, Castellón 2022). She won the 2022 Hamburg Marathon in one of the fastest debut times ever (2:17:23) and later that year claimed victory at the TCS London Marathon (2:17:26). Last year, the NN Running Team athlete finished fifth in London and also placed fifth at the World Championships marathon.

In Amsterdam, Yehualaw will face a strong challenge from Kenyan athlete Winfridah Moseti. Moseti has only run five marathons so far, but her progress has been remarkable. After her debut in Milan in 2021 (2:27:44), she finished fifth in Paris last year (2:23:38) and second in Frankfurt (2:20:55). This spring, she again finished second in Hamburg, setting a strong personal best of 2:18:25.

Behind these two world-class athletes, a competitive group of women will aim to break the 2:20 barrier: Selly Chepyego (PR of 2:20:03), Haven Hailu (PR of 2:20:19, set in Amsterdam), Desi Jisa (PR of 2:20:47), and Enatnesh Tirusew (PR of 2:20:48).

Tight Competition in Men’s Race

In the men’s race, the outcome is far from certain. The fastest man in the field is Ethiopian Guye Adola with a personal best of 2:03:46. However, both Koech and Getachew have previously made it to the podium in Amsterdam, and Kiplimo is also a strong contender with his impressive half-marathon personal best of 58:11, highlighting his speed.

Guye Adola’s track record is certainly impressive. He won the 2021 Berlin Marathon (2:04:45) and finished second in Berlin in 2017, where he set his personal best of 2:03:46. He has also stood on the podium in Valencia (third in 2019) and Paris (second in 2023). Adola trains in Ethiopia alongside Tamirat Tola, who holds the TCS Amsterdam Marathon course record (2:03:39, set in 2021).

Bernard Koech finished second behind Tola in that same year, with a time of 2:04:08. Koech is a two-time winner of the Hamburg Marathon, most recently this year with a time of 2:04:24, which ranks as the eighth fastest marathon time of 2024.

Tsegaye Getachew made his international breakthrough in Amsterdam, winning the race in 2022 with a time of 2:04:49. Since then, he has focused on the Abbott World Marathon Majors, with mixed success. His best results include a fifth-place finish in Tokyo in 2024 and a third-place finish in 2023. At last year’s World Championships marathon in Budapest, he finished 16th.

Philemon Kiplimo, with a half-marathon personal best of 58:11, has room for improvement over the full marathon. He set a strong personal best of 2:04:56 in Berlin last year and finished third in Hamburg this spring.

Kejelcha, Barega and Mateiko set to fly the fastest in the Valencia Half Marathon

Elite athletes hope for top performances at race famous for record times.

The Valencia Half Marathon Trinidad Alfonso Zurich has confirmed the names of the international elite athletes who will fly through the streets of the “ciudad del running” on October 27.

The race, organized by SD Correcaminos and Valencia City Council, still holds the women’s world record (Gidey, 1:02:52 in 2021) and the second fastest time in the world (Kandie, 57:32 in 2020), and will be looking to continue improving on these records this year in a half marathon in which eight of the top ten fastest times over the distance have been achieved.

In the men’s category, Ethiopians Yomif Kejelcha (57:41) and Selemon Barega (57:50) will compete with Kenya’s Daniel Mateiko (58:26) to be the fastest over the distance. The level of European runners is also high, with the presence in Valencia of athletes such as Samuel Barata (Portugal), Pietro Riva (Italy), Amanal Petros (Germany) and Emile Cairess (Great Britain), who will be joined by the Spanish elite soon to be confirmed.

And in the women’s category, the Valencia Half Marathon (which has the two fastest times in history) will focus on Kenyan runner Agnes Jebet Ngetich, who will make her debut over the distance in Valencia, the city where last January she broke the world record in the 10K Valencia Ibercaja by Kiprun (28:46, also setting the world record for 5K with her 14:13). Ethiopia’s Tsigie Gebreselama and Kenya’s Lilian Kasait Rengeruk and Catherine Amanang’ole will be her main rivals vying for victory.

Marc Roig, coach of the event’s international elite athletes, assessed this list as “the best half marathon this year, with high level duels that aim, once again, to achieve 57-minute performances by several athletes. And a clear challenge to the stopwatch in the women’s race. Never before has a debutant taken to the start line who has run a 10K in under 29 minutes. We are really looking forward to seeing how fast the race will be on October 27th”.

I Tried Training for a Half-Marathon and Failed—These Are the Five Things I'll Do Differently Next Time

Here's how I plan to prepare to run a successful half-marathon after learning the hard way.

As a kid, I always looked up to my older brother as the embodiment of athleticism. He was a great runner, and his achievements in the world of competitive racing were awe-inspiring. With each race he conquered, he fueled my desire to follow in his footsteps. But there was one small problem: I didn’t seem to have inherited the natural running gene that he had, and my short-lived eighth-grade cross-country record was proof of that. 

However, as an adult, I wanted to give my running career another shot, so I challenged myself to run a half-marathon. Unfortunately, I lost the motivation to train and gave up around the 8-mile mark, never making it to race day. Looking back on my failed attempt, it's evident there were a few key errors from the start that left me struggling to find my stride. While I’m not actively training, I run regularly and finishing a half-marathon is a goal of mine in the future. Here are the five things I'll do differently the next time I train for a half-marathon.

1. Stay Hydrated

One of my biggest missteps while training was underestimating the importance of hydration. I simply didn’t drink enough water before, during or after my runs. I’d often finish my runs feeling drained, dehydrated and unable to recover as quickly as I could have. When you exercise and sweat, your body loses electrolytes and water, so it’s important to replenish those stores by drinking water. By not staying hydrated, I ended up with a weaker workout. 

To ensure I stay hydrated when I train again for a half-marathon, I'll be relying on my trusty Stanley water bottle. It holds 40 ounces of water, so I don't have to worry about constantly filling up throughout the day. Currently, I fill my water bottle up before bed and place it on my nightstand so I start hydrating as soon as I wake up. This is a habit that leaves me more hydrated overall, and I plan to continue doing this the next time I train. I’ll also be incorporating electrolyte-rich beverages like Gatorade into my post-run routine. It's packed with sodium and potassium, two essential minerals that are lost while you sweat. With my new approach toward hydration, I already feel better during my runs and know that I’ll see the same results when I start training again.

2. Eat a More Balanced Diet

When I first attempted to take running seriously, I wasn’t fueling my body properly. As much as I love McDonald’s Free Fries Friday, I quickly realized habits like these weren’t helping me accomplish my goals. It became evident that a balanced eating pattern with complex carbs and protein was a missing piece of the puzzle. Complex carbs like whole grains, fruits and vegetables have become my go-to choices. They provide a steady release of energy, which helps support stable energy levels and avoid those dreaded spikes and crashes during longer runs. Mindfully incorporating complex carbs into my diet once I start training again, especially before long workouts, may make a noticeable difference in my energy levels.

Meanwhile, incorporating enough protein into my diet has been crucial for my recovery after runs. Often if my legs were sore, I would use it as an excuse to skip a workout and take a recovery day. But the soreness I was experiencing was from pushing my muscles to grow and work harder than they were used to. Eating enough protein is important to ensure you’re getting the amino acids that may help the maintenance, repair and growth of muscles. Next time around, by mindfully eating a balanced amount of protein, I can improve my endurance during training.

3. Get a Running Buddy

One practice that I started during my weekly runs, and plan to add when I train for a half-marathon again, is running with a buddy. Running can sometimes feel like a solitary endeavor, but having someone by your side can make it so much more motivating. The joy of sharing the experience with someone else, specifically my roommate, has turned each dreaded workout into a fun, social activity. And while having fun is more than enough reason to run with a partner, we also help each other stay motivated and accountable. Plus, it’ll be fun to share the finish line with someone I know!

4. Switch Up Running Locations 

During my first attempt at training, I found myself opting for the treadmill located in my apartment's fitness center. It was undoubtedly convenient, and I didn’t have to face the crisp morning air. But running indoors quickly became monotonous and sucked all the joy out of my workout—that’s why I’ll be running outside next time. Whether it’s a scenic trail, through a beautiful park or simply just around my neighborhood, the landscape changes with every step and makes running feel more special. Plus, the different terrain offers a variety of challenges as the elevation rises and falls. Running outdoors also keeps my mind engaged by the evolving environment. When I enjoy my surroundings more, I become less focused on the distance left to go and more entertained by the experience of my run. I think this simple change will make the 13 miles fly by.

5. Change My Mindset

During my treadmill workout phase, I used to be fixated on maintaining a specific pace, and if I fell short, I’d get frustrated. However, my perspective on running and training underwent a significant shift, and I have come to realize that mindset is everything. Next time around, I will go in with the mindset that true pride isn’t found in the digits on the stopwatch, but in the commitment, dedication and mental strength that is poured into training. I understand now that chasing a speed is not an accomplishment. Shifting to this perspective will be a challenge, especially for someone with a competitive nature like mine, but it’ll allow me to savor each run and recognize that the ultimate reward is the personal growth I’ll experience along the way.

Tallinn Marathon win goes to Kenya

The Tallinn Marathon, held on Sunday, was won by Kenyan runner Samwel Kiptoo. Tiidrek Nurme was crowned Estonian champion, finishing fourth overall.

Thirty-year-old Samwel Kiptoo finished the race with a time of 2 hours, 13 minutes and 48 seconds. The last time a Kenyan marathoner did not win in Tallinn was in 2018 when Roman Fosti claimed first place.

The second to cross the finish line was Ethiopian Geleto Barecha Tolosa, trailing the winner by 22 seconds. Kenyan Ishmael Chelanga Kalale came in third, finishing 51 seconds behind Kiptoo.

Tiidrek Nurme, running his first marathon on home soil, was the fastest Estonian, placing fourth overall with a time of 2:15:04. He missed out on third place by just 25 seconds.

Leonid Latsepov secured the silver medal in the Estonian championships, finishing fifth overall (+2:56). Bert Tippi took the bronze, placing eighth overall (+13:54).

In the women's race, Kenyan runners swept the podium. Mercy Kwambai claimed victory with a course record of 2:31:09, breaking the previous mark set two years ago by fellow Kenyan Pauline Thitu by 20 seconds. Kwambai also finished 10th overall.

Hildah Jepkogei Cheboi took second place with a time of 2:31:29, while Euliter Jepchirchir Tanui secured third with a time of 2:31:48.

Kerr smashes 43-year record in winning 5th Avenue Mile

Josh Kerr won the 5th Avenue Mile race in New York for the second straight year and smashed the 43-year-old course record.

The Scot came home in three minutes 44.3 seconds, more than three seconds faster than the previous best set by Sydney Maree in 1981.

Just three days after finishing fifth in the Zurich Diamond League meeting, the world 1500m champion and Olympic silver medallist finished ahead of American Josh Hoey and Kenyan Amon Kemboi.

Kerr, 26, now holds two of the three fastest times in the race's history.

Hey New Runners, Here’s How to Determine Your Goal Pace for Different Workouts

Practicing different paces can provide the key to unlock your best performances. 

Most runners think pace is important because of PRs and faster race times, but paces have more significance than just those milestones. In fact even if your goal is to run longer distances or remain a runner for the rest of your life, it’s helpful to get to know your training paces. 

That’s why, according to run coaches, you will earn big rewards—both in terms of fitness and mental outlook—if you figure out how to calculate your paces when you run. 

“If you can run at the right pace, you’re going to run the right way and feel the right way,” Nike head running coach Chris Bennett tells Runner’s World. “And if you feel the right way, you’re going to want to do it again. That’s the most important thing.”

Whether you include speed workouts in your weekly schedule or only stick to zone 2 runs, you have an ideal pace range for almost every workout and distance you run. Let’s break down the various paces you should know and how to cue those up during various workouts.

The Benefits of Getting to Know Your Running Paces

Pace is measured in units of time per unit of distance, i.e., minutes per mile, and that pace will vary depending on the distance you’re running. For example, your fastest marathon pace will obviously be slower than your fastest 5K pace.

That’s why, when you use a run app or training plan, the program will suggest you do specific runs at a specific pace or even a variety of paces. For example, a speed workout may include short intervals at mile, 5K, or 10K paces.

Whether you train for 5Ks or marathons, or whether you run a few times a week with no particular distance in mind, running at the right pace for any given workout makes it more likely that you will better target physiological changes, such as boosting your VO2 max, Jeff Gaudette, founder of Runners Connect, tells Runner’s World. 

“Paying attention to your pace allows runners to properly hit the effort and outcome they’re targeting,” says Gaudette. “Newer runners, for example, will find that if they pay attention to pacing, they can run farther or finish runs not completely exhausted.” 

How to Calculate Your Paces

If You’ve Raced...

If your training plan or app suggests you use a specific pace during a run, how will you know what pace to use? Well, if you have some 5Ks or 10Ks under your belt, you can average your paces from those events and go from there.

This also works if you’ve run a marathon and a training plan calls for a long run at below marathon pace. 

You can also plug any race distance and your time into an online pacing tool, such as the Runner’s World training pace calculator, to find your ideal pace for various distances. 

But what if you haven’t raced or if you’re ready to race a new distance? 

If You Haven’t Raced...

A simple way to estimate your 5K and 10K paces is to do a mile time trial on your own, says Gaudette. “Races provide the best data point, but this is the next best thing,” he explains. “And the nice part of doing it this way is you can retest every few weeks. The more you do it, the more you’ll learn to pace yourself.”

To do a time trial, head to a track or an open road with a smartwatch or fitness app tracking your distance. Warm up for at least 10 minutes at an easy pace (you can easily hold a conversation as you run). Then “race” one mile. 

Gaudette advises running the first half at a difficult pace (think: you can barely speak a sentence) and then running the second half as fast as you can. This is your mile time. 

Now, plug that number into the Runner’s World training pace calculator, or simply add 40 seconds to your mile time to approximate your 5K pace and then about 60 seconds to get your 10K pace, says Gaudette. 

Other pace calculators will offer estimates for how long it might take you to complete different race distances. For example, if you plug one hour of run time and a distance of five miles into the Runner’s World pace calculator, you will get estimates like running 10 miles in 2 hours, a half marathon in 2:37, and a marathon in 5:14. 

Once you know your mile pace and the relative paces for longer distances, you can also play with the numbers in these online tools to see what your targeted paces need to be during training runs to hit different goals during races. 

Finally, you ca use the run/walk pace calculator to find out how to pace your intervals when using the run/walk method so you hit your goals.

How to Connect Your Paces to Your Effort

While paces are important, Bennett says you want to focus more on effort—or feel—during some of your runs, rather than numerical metrics every time you head out. That’s because several factors play a role in what exact pace is best for you on any given day and for any given workout, he explains. 

“Depending on where you are in your running journey or training cycle, what the weather is, what elevation you’re at, what you did yesterday, the numbers aren’t always the same,” says Bennett. “There’s some gray area on either side of what your 5K pace or effort should be. It’s dependent on a lot. That might seem overwhelming to a runner, but really, it should be the opposite. It gives you the freedom to step back and ask yourself: How does this feel?”

While it’s helpful to use your 5K and 10K paces as a baseline metric, Bennett believes runners benefit when they pay more attention to their effort level than specific numbers. To do this, represent your effort as a number, 1 through 10 (commonly referred to as your Rate of Perceived Exertion or RPE). For example, your 10K pace will feel like a 6 or 7 RPE, while your 5K pace will feel more like 7.5 or 8. 

To help runners dial in that effort even more personally, Bennett suggests using a couple words to describe what a pace feels like. Maybe your 10K effort feels strong and controlled, for example. Then, play on that description to dial into your 5K effort. You are kicking it up just a notch, so your 5K effort may feel fast and controlled.

“If you do this consistently and you keep a running log or keep metrics on your phone, after a couple weeks you can look back and find when I’m feeling good, this is roughly my pace on an easy run,” Bennett says. But then on stressful days, maybe that pace is a little slower and on days you’re well recovered, maybe it’s a little faster. 

How to Use Your Paces to Improve Your Runs and Races

“Every run has a purpose,” Bennett often says, and connecting the right pace to your effort level helps you find that purpose. For example, if you are trying to improve your overall half marathon race time, some of your training runs might include speed intervals that, over time, will help you become more efficient at running faster. That is, it won’t feel as hard to run fast.

With that in mind, it helps to understand the variety of runs there are on a training plan, because each of them requires a different effort and, therefore, pace. 

For example, easy runs are for going at a relaxed pace and building mileage; you should run them at a conversational effort and end feeling like you could keep going. Ideally, you’ll do these based on effort more than pace, but when you do check out your paces, you’ll likely find a big range, says Gaudette, and that’s okay.

In fact, your easy effort paces may change based on your mood and your energy level, among other variables. But if you notice that your easy pace is creeping up past your typical range, slow down. When you’re running faster than you should for any given outing, says Bennett, you’ll likely wind up stopping early and feeling defeated or even overtraining.

“It doesn’t matter if you’re brand new to running or if you’re heading to the Olympics, the majority of your running is easy runs,” says Bennett. “If you’re not nailing the easy runs, you’re not going to be nailing the harder stuff.”

As for “the harder stuff,” like speed workouts, pace can play a bigger role. Short intervals (think 400 meters) are designed to get you faster and allow you to practice running at paces above your goal race pace. You might clock these at your 5K pace or faster. Longer interval sessions, like mile repeats and tempo runs, help you improve your speed endurance, or holding onto a faster pace for longer. You might run these around 10K pace.

Over time, the combination of all these runs and mix of paces will improve your top speed, as well as your easy pace (while still feeling easy). That’s why it is so helpful to keep track of your paces with notes about your efforts and feelings about those efforts. Plus, it helps you notice and celebrate your progress.

Tola and Obiri lead elite fields for New York City Marathon

Organisers of the 2024 TCS New York City Marathon have revealed a world-class line up for this year’s World Athletics Platinum Label road race on 3 November, led by defending champions Tamirat Tola and Hellen Obiri.

Since winning last year in a course record of 2:04:58, Tola won the Olympic title in Paris in a Games record of 2:06:26. What made his feat all the more impressive is that he was only drafted into the Ethiopian team two weeks before the Games, having initially been named as a reserve.

“I’m excited to defend my title in New York, especially coming off an Olympic-record marathon performance,” said Tola. “The hilly course and crowds in Paris definitely prepared me well for the bridges and spectators in New York, where maybe I can go even faster this year.”

Two-time Olympic medallist Bashir Abdi will also be one to watch; the Belgian earned silver at the recent Olympics, having taken bronze at the Tokyo Olympics in 2021 and at the 2022 World Championships.

Three past winners – all from Kenya – are also in the field: 2022 champion Evans Chebet, 2021 winner Albert Korir, and 2019 and 2017 victor Geoffrey Kamworor. Chebet has twice won the Boston Marathon, and has finished first or second in 13 marathons. Kamworor has made it on to the podium in all four of his New York Marathon appearances.

Fellow Kenyan Abel Kipchumba, who won this year’s NYC Half Marathon, will be making his New York City Marathon debut.

The US charge is led by Conner Mantz and Clayton Young, who finished eighth and ninth respectively in the Paris Olympic marathon.

Women’s Open Division

Obiri is a three-time Olympic medallist and seven-time world medallist. Last year the Kenyan became the first woman in 34 years to win both Boston and New York in the same calendar year. So far this year, she retained her Boston Marathon title and went on to earn bronze in the Olympic marathon.

“There’s no place like New York, and I am so ready to defend my title,” said Obiri. “I have been racing very well on the roads in the US, and I hope I can have another good day that sees me in contention once we enter the final stages in Central Park.”

Fellow Kenyan Sharon Lokedi, the 2022 NYC Marathon winner, will return after finishing third last year and fourth in the Olympic marathon in Paris. The Kenyan delegation will also include 2010 champion Edna Kiplagat, four-time Olympic medallist Vivian Cheruiyot, and Sheila Chepkirui, who owns the fastest personal best in the field.

Ethiopia’s Tirunesh Dibaba will make her New York City Marathon debut and is one of the world’s most accomplished long-distance runners as a three-time Olympic and 16-time world champion. She will be joined by compatriot Senbere Teferi.

Dakotah Lindwurm, the top US finisher in the marathon at the Paris Olympics, will lead the US contingent.

Elite field

WomenSheila Chepkirui (KEN) 2:17:29Tirunesh Dibaba (ETH) 2:17:56Vivian Cheruiyot (KEN) 2:18:31Senbere Teferi (ETH) 2:19:21Dera Dida (ETH) 2:19:24Edna Kiplagat (KEN) 2:19:50Eunice Chumba (BRN) 2:20:02Sharon Lokedi (KEN) 2:22:45Hellen Obiri (KEN) 2:23:10Fatima Gardadi (MAR) 2:24:12Kellyn Taylor (USA) 2:24:29Fabienne Schlumpf (SUI) 2:24:30Aliphine Tuliamuk (USA) 2:24:37Dakotah Lindwurm (USA) 2:24:40Lily Partridge (GBR) 2:25:12Jessica McClain (USA) 2:25:46Des Linden (USA) 2:25:55Tristin Van Ord (USA) 2:25:58Khishigasaikhan Galbadrakh (MGL) 2:26:32Maggie Montoya (USA) 2:28:07Katja Goldring (USA) 2:29:01Savannah Berry (USA) 2:29:13

MenEvans Chebet (KEN) 2:03:00Gabriel Geay (TAN) 2:03:00Bashir Abdi (BEL) 2:03:36Tamirat Tola (ETH) 2:03:39Geoffrey Kamworor (KEN) 2:04:23Abdi Nageeye (NED) 2:04:45Addisu Gobena (ETH) 2:05:01Abel Kipchumba (KEN) 2:06:49Albert Korir (KEN) 2:06:57Conner Mantz (USA) 2:07:47Clayton Young (USA) 2:08:00Rory Linkletter (CAN) 2:08:01Callum Hawkins (GBR) 2:08:14Ser-Od Bat-Ochir (MGL) 2:08:50Elkanah Kibet (USA) 2:09:07Noah Droddy (USA) 2:09:09Jonny Mellor (GBR) 2:09:09Jared Ward (USA) 2:09:25Colin Bennie (USA) 2:09:38Futsum Zienasellassie (USA) 2:09:40CJ Albertson (USA) 2:09:53Nico Montanez (USA) 2:09:55Yuma Morii (JPN) 2:09:59

Great North Run titles for Ngugi-Cooper and Kipchumba

It was a similar story at the Great North Run at a wet Tyneside on Sunday (8), with contrasting half marathon wins secured by Kenya's Mary Ngugi-Cooper and Abel Kipchumba. The women produced a thrilling mass finish at the World Athletics Label road race, but from the start there was only one man in it.

Six women dominated from start to finish: Kenya’s Ngugi-Cooper, Sheila Chepkirui and Vivian Cheruiyot, plus Ethiopia’s Senbere Teferi and Megertu Alemu and Britain’s Eilish McColgan, whose mother Liz won this race when it was the World Championships in 1992. 

Ngugi-Cooper and Chepkirui led from Teferi and Alemu, with former winner Cheruiyot and McColgan forming the lead pack across the Tyne Bridge and through the first mile in 5:05. The sextet maintained that pace for the entire race, passing 5km in 16:03, 10km in 32:20 and 15km in 48:20. All looked comfortable as they swung downhill on to the coast road and the final mile.

The experienced Cheruiyot, who is now 40, moved up, but then was the first to drop when the others responded. Five were in contention with 200m to go, then it turned into a fight between Ngugi-Cooper and the Ethiopian pairing. The win went to the 35-year-old Kenyan, who as Mary Wacera was world half marathon runner-up a decade ago.

“It was mentally tough because everyone was there,” she said, referring to the pack. Ngugi-Cooper has strong British connections. Her coach is Steve Cram, she has a British husband, Chris Cooper, and spends a lot of the year in Leeds. “I guess that helped,” she joked, referring to the wet conditions.

While Ngugi-Cooper had company for 13.1 miles, Kipchumba was alone, apart from his watch which he checked at the mile and 5km points, so clearly signposted on the route from Newcastle to South Shields. He would have known that he passed 5km in a snappy 13:37.

The Kenyan, who only arrived in town on Saturday due to a two-day visa delay, pulled clear in the third mile with Sondre Nordstad Moen giving chase. At 10km, Kipchumba was 25 seconds up (28:01 vs 28:26), but both Moen and 2021 winner Marc Scott (28:51) weren’t losing too much more ground. That picture was only temporary as Kipchumba surged again past halfway. After that, the most significant development was that Scott caught Moen in the 12th mile.

Up front, Kipchumba looked more like a middle-distance runner with the finish in sight, and clearly knew that a sub-one hour was in prospect. He covered the last 176m from 13 miles in 24 seconds to clock 59:52. 

“I decided to move early, and then I maintained,” he reflected, summing up the race in a sentence.

Chepkorir and Kitiyo top Prague 10km

Kenya’s Diana Chepkorir and Dennis Kibet Kitiyo claimed wins in contrasting styles at the Birell 10K Race, a World Athletics Elite Label road race, in Prague on Saturday (7).

Kitiyo kicked away from his rivals in the closing stages to win the men’s race in 27:17, while Chepkorir solo ran her way to victory in the women’s race, clocking 30:12.

They each led a Kenyan top two, as Kitiyo was followed by Vincent Kibet Langat (27:25) and Chepkorir by Miriam Chebet (31:28).

Ethiopia’s Tadese Worku had taken control of the men’s race after the pacemaker stepped aside after around 10 minutes of running, and both Worku and Kitiyo formed part of a breakaway group of four by the halfway point, which was passed in 13:29.

Kitiyo saved enough for a final surge and managed to create a gap on his rivals, eventually winning by eight seconds. Worku was third in 27:32 and Rodrigue Kwizera of Burundi fourth in 27:39.

Chepkorir led the women’s race from gun to tape. She had a lead of 36 seconds by 5km, which she reached in 14:43, and powered on to win by 76 seconds.

Ethiopia’s Lemlem Nibret followed Chepkorir and Chebet to claim third place in 32:20, while Britain’s Samantha Harrison was fourth in 32:47.

Vitaliy Shafar wins Jungfrau Marathon

4000 runners start at the Jungfrau Marathon. The winner crossed the finish line after just over three hours.

Vitaliy Shafar mastered the 42.195 kilometers and 1953 meters of altitude the fastest and took victory at the Jungfrau Marathon 2024. The Ukrainian mastered the route from Interlaken to Kleine Scheidegg in 3.04.10 - the last meters on what is probably the steepest red carpet in the world and to great applause.

Third and thus the best Swiss was Dominic Rolle. In the women's race, the victory went to Susanna Saapunki. The Finn is not only a good skier, she has also already scored World Cup points in cross-country skiing.

"The Swiss government wishes you all the best, enjoy the run in this wonderful weather," said Federal Councillor Albert Rösti into the microphone before he gave the go-ahead with a shot. The participants stood in individual sections: the elite at the front of the start gate and those who will probably reach the finish at 2320 meters the latest, further back on the Höheweg.

None of them are completely alone on the road: 1500 helpers are on duty, 160 medical professionals, there are 22 first aid stations and 22 defibrillators. Food is available at 22 stations. On the way, they occasionally see relatives who make clever use of the Jungfrau Railways railway system. And the population of the transit communities gives courage with applause.