Running News Daily

UTMB Is Back!

The world's most important trail race is driving forward-pandemic or not-and despite a tough year across the board, it seems to only be gaining steam. 

While many races struggle to fill their 2021 entry slots, that was not a problem for UTMB, Chamonix, France's Ultra-Trail du Mont-Blanc-now six races from 40 to 300 kilometers, all of which take place during the final week of August in the legendary mountain town at the base of Mont Blanc. Despite a year off due to the global pandemic, interest in the race series remains very strong. 

For the 16th time in a row, the UTMB races have sold out, with 10,000 runners slated across all the races. With the pandemic continuing to complicate international travel, the event's mix of nationalities has shifted, with more participants from within Europe and fewer from China and Japan. Despite the long-haul travel involved, U.S. interest in UTMB continues to grow, up slightly to 338 participants. 

The UTMB organization is contemplating a number of changes this year, including a streamlined bib pickup system and wave starts with a few hundred runners in each block. Runners will have to wash their hands on their way into aid stations, with social distancing and masks being de rigeur. Shared food bins will be a thing of the past, and it's possible runner assistance areas may be altered or eliminated. 

Despite the global uncertainty, 2021's marquee race around 15,774-foot high Mont Blanc looks to be among the most competitive trail races ever, on a par with 2017, which some observers have considered the most stacked trail race in the history of the sport. That year, France's Francois D'Haene edged out Catalonia's Kilian Jornet by 15 minutes, and Spain's Nria Picas won in a down-to-the-wire race, edging out Switzerland's Andrea Huser by under three minutes.

How did such a strong field coalesce? "It was really just organic. We didn't do anything specific to make it happen," says UTMB's Press Officer, Hugo Joyeux. One example is a post by three-time UTMB winner D'Haene, who asked on Instagram, "Who's coming back to take part in the party? I'll be there!" D'Haene went on to tag his top challengers, gently teasing them into showing up at the starting line next to the Mayor's office in the old part of Chamonix this August 27th. Most are in, with Jornet notably absent as he continues to reduce his trail-racing schedule to focus on mountaineering objectives. 

The USA's top runners didn't need a social media ribbing from D'Haene to add the race to their calendars. Starting for the women will be Courtney Dauwalter, aiming for a second consecutive UTMB win, along with Katie Schide, Kaytlyn Gerbin, Brittany Peterson and Stephanie Howe.  Schide, second in the CCC race in 2018, and 6th in the UTMB in 2019, currently lives in the south of France, in the maritime Alps region, and is easily the most experienced European racer among the U.S. women's elite entrants. 

"UTMB reliably draws the most competitive field of the year," says Schide. With top runners coming out of an usual pandemic year-plus, Schide is eager to go head-to-head. "Time trials and personal challenges are fun, but racing is where I'm really able to find the absolute limits."

The U.S. men's delegation is equally competitive-with a dose of angst added, too. In 18 years, no American male has ever won UTMB. It's long since started to be a topic of discussion. Flagstaff, Arizona's Jim Walmsley has started UTMB twice, finishing fifth in 2017 and dropping out in 2019, while Tim Tollefson, from Mammoth Lakes, California, has had four starts, with two third-place finishes. In 2018, he took a serious fall, fileting a quadricep-yet he still managed to run another 90 kilometers before having to drop. The wound ended up requiring eight stitches. The following year, he showed up at the starting line feeling ill, and eventually dropped. 

About 2021, Tollefson says, "It's going to be another barn burner," revealing that comparisons with others toeing the start line has been something with which he has struggled over the years. "Contrary to what most may believe, anxiety over who is or isn't in a field has tormented me historically," he explains. "Insecurities over training, fraudulent thoughts of belonging, self punishment and disrupted sleep were commonplace." 

For Tollefson, that mix of emotions has added up to sleepless nights and high levels of stress. This past year, counseling has offered him a better perspective. In addition to the usual training, he's working on "becoming mindful in life and believing that the quest to become the best version of myself-which is not dependent on the love, acceptance or applause of anyone else-is the ultramarathon worth mastering." 

"I left the Chamonix valley in 2018 full of anger, guilt and shame. What brewed over the next 12 months was a toxic cocktail of unchecked emotions and coping strategies," says Tollefson. "No matter how much I lied to myself and others, I simply did not want to be there." 

How will he feel, arriving in Chamonix valley this August? "For the first time in years, the thought of being back in the valley, truly present, is beginning to excite me."

The restart of UTMB this summer is welcome news to this Alps tourist hub, which historically welcomes close to 100,000 guests for the race series at the close of each August. When last August's races were cancelled, the organization refunded 55 percent of the entrance fees for the 10,000 registered runners. The split created grumblings on social-media platforms. Meanwhile, the staff of 30, which includes UTMB's international races, suffered its own share of disruptions. They began working from home starting with the first French lockdown on March 17th, and didn't return to the office until this past December. They now operate with 50 percent of the staff in the office-masks required.

Lifestyle changes that will help you lose weight

Losing weight is the top priority for millions of folks out there today. And rightly so. While aesthetics is an integral part of everyone wanting to have a slim, toned profile, being overweight or obese puts you at the risk of several health conditions such as diabetes, heart disease, high blood pressure, to name a few. 

Here are a few lifestyle changes that will help you shed those pounds and achieve lasting weight-loss success.

Get Moving

Your marathon workouts may not be good enough if you spend the rest of the day sitting. Start by establishing a daily jogging routine. It could be as short as half an hour, but it will help you become more physically active. Find any other activity that moves or stretches your muscles. That could also include cycling, dancing, playing with your dog, going up and down the stairs. If your errands are within a mile away, walk to do them instead of using a car. 

Ultimately, the goal is to indulge yourself in anything that gets your heart rate up, and you start feeling somewhat breathless. Even adopting changes as minor as taking the stairs instead of a lift can go a long way in your journey to lose weight in the long run. Remember, sitting for extended periods is one of the leading causes of obesity and other chronic health conditions.

Get Enough Sleep

While this may be the last thing on your mind, one of the leading factors that may be hampering your weight loss is not getting enough sleep. Besides eating right and exercising, getting quality sleep each night is an integral part of weight maintenance and a healthy lifestyle. A bad sleep-wake cycle significantly changes the way the body responds to food and thus causes weight gain. 

Studies have found that sleep deprivation sets our brain to make bad decisions, leading us to make unhealthy choices throughout the day, like choosing high carb, high fat, sugary foods and indulging in midnight snacking. Not getting enough sleep can also up your stress levels which can increase your likelihood of weight gain. Therefore, make it a point to go to sleep earlier and aim for at least 7-8 hours of uninterrupted sleep each night. 

Start Exercising

This one may not come as a surprise, but exercising is the key to maintain good health and lose weight along with a healthy diet. Along with a reduced-calorie intake, exercising creates a calorie deficit in your body by boosting your metabolism, leading to weight loss. 

The good news is that you do not necessarily have to necessarily go to the gym and have a brutal workout, as there are plenty of exercises you can do at home without any equipment and achieve the desired results. If that interests you and you are unsure where to start, then we suggest checking out the Play Store. There are plenty of fitness apps that can guide you with customized workouts and nutrition plans. 

Choose Healthy Snacks

It is crucial to stop stocking on junk food like chocolates, biscuits, candy, pastries, cookies, and potato chips. Packaged foods tend to be high in fat, sugar, and sodium and are high in empty calories providing you with no nutritional benefit in any way. 

Therefore, you must limit or eliminate them from your diet and replace them with healthier alternatives such as nuts and seeds, fruits and vegetables, Greek yogurt, cottage cheese, or nut butter. While some of these foods may be high in fats, it is important to note that some fats are healthier than others. Monounsaturated fats can aid with weight loss and provide several other health benefits.

Stay Hydrated

Often, people confuse thirst for hunger, causing them to eat more food than needed. Therefore it is important to stay hydrated throughout the day by drinking sips of water regularly to curb unnecessary snacking as it is one of the best natural appetite suppressants. 

Many people also consume excessive liquid calories by drinking soft drinks, juice, coffee, or tea. While there are many options for what you can drink, water is by far the best liquid you can choose for yourself to quench your thirst. Replace these sugary beverages with water as it is the best energizing liquid for your body and is 100 percent calorie-free. Water not just keeps your body hydrated but also boosts metabolism and improves the digestive process while burning fat consumed from food and drinks. 

Losing weight is a daunting journey for many that require long, intense workouts and a deprivation diet that leaves you feeling hungry. While exercising and consuming a healthy diet are the central elements of the process, losing weight does not revolve around these two only. Making small but sustainable lifestyle changes and ingraining some healthy habits can make a big difference and help you shed those pounds effectively.

Olympic Marathon and Race Walk Test Event to Go Ahead May 5th

On Mar. 8 the organizing committee of the Hokkaido Sapporo Marathon Festival 2021 formally decided the final details for the May 5 event, which will serve as the test event for the Tokyo Olympics marathons and race walks. The half marathon will feature a total of around 80 men and women from Japan and abroad including those scheduled to compete in the Olympics, while the 10 km will be geared toward mass participation entrants, with a field of 2500.

The 10 km will be conducted according to guidelines prepared under the supervision of experts, with coronavirus measures including 1 m separation between participants. With regard to spectators along the course, Yasuo Mori, the event's deputy director, commented, "If we want people to stay away from the course we have to communicate that to them, so we must make a final decision by the end of March or early April. It's very important to minimize any concerns or fears the local people may have."

Online entries for mass participation runners open at 10:00 a.m. on Mar. 9 and will be open through Mar. 15. The results of the entry lottery will be announced Mar. 22. The Olympic race walks are scheduled for Aug. 5-6, with the marathons set for Aug. 7-8.

Kenyan Florence Jepkosgei Chepsoi sentenced for forging documents

Kenyan long distance runner Florence Jepkosgei Chepsoi has received a one year community service sentence for faking documents as part of her defence on a doping charge, the Anti-Doping Association of Kenya (ADAK) announced.

She becomes the first Kenyan athlete to be found guilty in a criminal court.

The verdict was handed down after the trial in Eldoret following an investigation lasting a number of years.

The 36-year-old marathon runner was banned for two years in 2017 for using performance-boosting drug Prednisolone.

She was found guilty of providing false medical records from Eldoret's Uasin Gishu Hospital to support her defence case when she appeared before the Kenyan Sports Disputes Tribunal.

"The Uasin Gishu district hospital confirmed that those medical documents had been forged, and that the athlete had not been treated at the said hospital," ADAK said in a statement.

Over 60 Kenyan athletes have been suspended in the last five years for doping offences, including whereabout failures, a violation of the World Athletics anti-doping rules.

Kenya's 2016 Olympic women's marathon champion Jemima Sumgong is serving a lengthy ban after she was found to have falsified medical documents in an attempt to tamper with a positive test for EPO.

Sumgong, the first Kenyan woman to win an Olympic marathon, tested positive for the blood-booster in an out-of-competition test five months after winning gold in Rio.

World records could be the order of the day at the Antrim Coast Half Marathon as Ethiopia star Yalemzerf Yehualaw confirms spot

World records could be the order of the day at the Antrim Coast Half Marathon with four-time Olympic gold medallist and defending champion Sir Mo Farah set to be joined by Ethiopian distance sensation and second fastest woman of all time Yalemzerf Yehualaw.

Elite race organiser James McIlroy - who himself reached the 800m semi-finals at the 2000 Sydney Olympics - has swooped to sign up Yehualaw for the August 29 showpiece and the athlete's agent has made clear that the opportunity to break the world record of 64 minutes 31 seconds on what is a very fast course is one of the main attractions drawing her there.

The 21-year-old boasts a PB of 64.46 and the Antrim Coast Half Marathon will be one of only four events she will contest this year and the first after the Tokyo Olympics.

Yehualaw's agent Daan van den Berg said: "Yalemzerf will only do two half marathons this year - Istanbul and the Antrim Coast Half - along with two 10,000m before the Olympic Games.

"The Antrim Coast coming three weeks after the Olympics is perfect timing, and we know if the Irish crowd get behind her she can break the world record as last year's race looked brilliant, with 35 out of 62 runners recording personal bests."

Yehualaw finished third at last year's World Championship after leading for most of the race before tripping on the finishing straight mat, and will be joined at the Larne event by Ethiopian team-mates Yitasyish Mekonnen and Tsehay Gemechu.

The African stars will be joined by early confirmed British internationals Jo Pavey, Sam Harrison, Tracy Barlow and Kirsty Longley.

The men's race will be one of the greatest half marathon fields ever assembled in the UK or Ireland. Race organisers have made no secret of attacking the 60-minute barrier and already have a strong international line-up, with four sub-60 runners already confirmed.

Making their first appearance ever in Ireland will be the African quartet of Tesfahun Akalnew (59.22), Victor Kiplangat (59.26), both from Uganda, Abrar Osman (59.47) of Eritrea and up and coming Kenyan Daniel Mateiko, all of whom will be attacking Sir Mo's course record 60.27 from last year.

It is hoped Sir Mo - coached by Larne-born Gary Lough, who is married to distance legend Paula Radcliffe - could be coming to Larne with Olympic gold number five tucked safely away after Tokyo.

China is offering vaccines against covid -19 to Olympic and Paralympic athletes

International Olympic Committee (IOC) president Thomas Bach announced recently that the Chinese Olympic Committee has offered COVID-19 vaccine doses to athletes competing at the Olympic and Paralympic Games this summer, as well as the 2022 winter Games in Beijing.

 According to the BBC, Bach said that the IOC will be paying for these additional vaccines set aside for the athletes.

“For each of these doses, the IOC will pay for two doses more which can be made available to the population in the respective countries,” he added.

Exactly how many vaccine doses that will require is unclear, because the pace of the vaccine rollout in some countries may be fast enough that their athletes will have already received the vaccine before the Games begin. This could be the case, for example, in the United States.

“The broad base of athletes may have access to the vaccine sooner than we thought initially possible,” said Sarah Hirshland, United States Olympic and Paralympic Committee chief executive.

Some critics believe that China offering to immunize athletes ahead of the Games is nothing more than a PR stunt in response to increasing calls to boycott next year’s Winter Games because of political reasons. Still, the opportunity to vaccinate at least some of their citizens will be a welcome relief in countries where vaccine programs have been very slow.

Despite China’s offering, Olympic committees in countries like the U.K., the United States and Germany have said that their athletes must wait in line like everyone else to receive their vaccinations.

The IOC has made it clear that they’d prefer as many athletes as possible to arrive in Tokyo with both doses, but maintain that it is not mandatory in order for them to compete and are not asking governments to change their vaccination rollout plans.

Athletics Ireland confirm positive Covid case in team that returned from European Indoor Championships in Torun

Athletics Ireland have confirmed that a member of the Irish team returned a positive test for Covid-19 on Thursday morning after competing at the European Indoor Championships in Torun, Poland at the weekend.

As a result, all team members have been personally contacted and close contacts of the positive case in the travelling party are now self-isolating for a period of 10 days, from last Monday, in line with public health guidelines.

Athletics Ireland is liaising with all relevant authorities to manage this matter and continues to follow all protocols as agreed with the Sport Ireland Expert Advisory Group and the HSE.

Athlete Darragh McElhinney was a late withdrawal from the team after the 3,000m runner returned a “weak positive” prior to departure, despite several negative tests either side of it.

The entire British athletics squad have been also forced to self-isolate after a member of the support staff returned a positive lateral flow test for Covid-19.

British Athletics confirmed the 46-strong squad, who won a total of 12 medals at the Championships, must undertake a period of 10 days in isolation in line with UK government guidance.

Despite strict protocols, all competing athletes required to test negative upon arriving in Poland and again in Torun, as well as submitting to further tests every five days, several positives cases impacted on events.

Poland’s men’s 4x400m squad, fancied to win gold, had to withdraw following an outbreak , and Belgian sprinter Eline Berings also criticized the testing procedure after she was forced to withdraw from the semi-finals of the 60 meters, claiming it was due to a false positive.

The Best Ways To Stay Healthy And Fit Even If You Are Very Busy

When you are working it can be hard to fit in time to look after yourself. However, you need to make some time whenever you can, even when you are really busy. If you do not look after yourself now, and you do not follow a healthy diet and lifestyle then you can find that illnesses can quickly catch up with you and slow you down. So, it is important to make changes as soon as you can so that you can start to reap the rewards both now and in the long term.

Food and Diet are Key

It can be hard to cook and plan nutritious meals when you are constantly on the go. However, it is important to stop and eat properly when you can. It is not always possible, but to make it easier on yourself you could try batch cooking. When you cook and freeze meals in advance you always have something healthy and nutritious in the freezer waiting for you, all you need to do is reheat it. This is good for when you know you will be getting home eventually, even if do not know what time.

Supplements are essential

If you are not sure when you are getting home, or if you are even getting home then you need to use supplements. Your productivity levels, energy and concentration will all be affected if you do not get the goodness that you need. There are men’s vitamins and supplements tailored specifically to men’s requirements and needs, and these are what you should be taking.

They feature a natural blend of ingredients that ensure they will be easy on your stomach. In tablet or gummy form, they are easy to swallow even if you are on the go. Supplements also come in a handy size which is ideal to carry around with you, so you can take them with you even when you are away from home and on the move.

Exercise is a must

Any exercise that you get chance for is beneficial. Exercise makes you feel good as you release endorphins in the process. Exercise also keeps your body working efficiently and effectively. When you exercise you increase your heart rate and you strengthen your cardiovascular health in the process. Exercise, whether gentle or high octane gives you a way to release any excess energy you may have, or it can also give you a burst of energy to keep you going.

Rest and sleep are a necessity

You need to rest or you will not be able to sustain your work load. Even when you are super busy you still need to take (or create) some free time within your day to rest. You cannot keep going at the speed or pace you currently are, without heading for a breakdown, especially if you have not had adequate rest or sleep, so make time to rest. Remember that even short power naps can be better and more beneficial to you and your overall health than simply not sleeping at all.

BMW Dallas Marathon Festival Moved to December 10-12 due to pandemic

The Board of Directors and Staff of the BMW Dallas Marathon announced the postponement and new date of the running of the 50th Anniversary of the BMW Dallas Marathon Festival, from April 30 – May 2 to the weekend of December 10-12, 2021.

“Unfortunately, due to the continuance of the COVID-19 pandemic, we are unable to host the BMW Dallas Marathon Festival this spring in a manner that our participants and guests have come to expect and enjoy from our organization” said Paul Lambert, President of runDallas, a nonprofit organization that raises money for Scottish Rite for children through hosting the BMW Dallas Marathon Festival.

Stated Mark Rybczk, Chairman of the Board of Directors “the health and safety of our runners, walkers, volunteers, partners and all guests are of the highest priority while we continue to navigate through this pandemic.”

In addition, “while we are very disappointed in postponing the event, we look forward to hosting our 50th Anniversary in December in the right environment to safely celebrate the running of the 50th Anniversary of the BMW Dallas Marathon Festival.”

Registered runners have these three options to select from during the month of March:

- Take no action and their registration will defer to December- Convert their registration to do the 50th Anniversary Virtual event in May

- Elect to run in both events by entering the BMW Pegasus 50th ChallengeNonregistered runners can register in the month of March for the BMW Pegasus Challenge or the 50th Virtual in May, or through December 10th for the 50th Anniversary in person event.

The BMW Pegasus 50th Challenge is comprised of two 50th Anniversary themed events, the May virtual event (5 individual event distances to choose from) and the 50th Anniversary of the BMW Dallas Marathon Festival in December (10 event distances to select from).

Runners and walkers who participate in both events will receive 50th themed amenities specific to each event distance, plus a bonus 50th running cap, as well as double their chance of winning the 2021 Special Edition BMW car.

All participants who registered for the Virtual event in December of 2020, the Virtual event for May of 2021, and or the in-person event for December of 2021, will be entered into the sweepstakes to win the BMW car to be drawn at the start line of the Marathon on Sunday, December 12th.

We are also announcing today a partnership with Kendra Scott to celebrate our 50th Anniversary. Starting today, participants can purchase a specialty priced 50th Anniversary gold necklace with proceeds benefiting the Scottish Rite for Children.

Gearing up for the Yuengling Shamrock Marathon Weekend for Virginia Beach with all-new, COVID-safe race

The capacity limits will be different, the timing will be different, the courses are new and it will kick-off at King Neptune.

We're coming up on a year of COVID-19 in the U.S.

So many events were canceled in 2020 and already Norfolk called off its 2021 St. Patrick’s Day parade.

“About 30,000 people show up to watch the parade,” said Norfolk Vice Mayor and parade committee member Thomas Martin. “With current guidance, we just didn’t feel like we could do that safely.”

Still, a lot of organizers are looking at how to not miss out in 2021. That is especially true in Virginia Beach. As the city is seeing more record-breaking COVID case days, the organizer of the Yuengling Shamrock Marathon Weekend has some ideas on how to keep runners safe.

Their luck ran out when COVID forced them to cancel their 48th weekend last year.

“The big tent was already up on the beach; everything was set, and the Governor declared a state of emergency,” said J&A Racing Co-director Jerry Frostick.

The 49th year brings a one-of-a-kind, COVID safe, race.

“There is no, 'On your mark. Get set. Go,'” Frostick said.

To cut the crowds, racers can run the 8K, half or full marathon any time over the weekend between 7 a.m. and 5 p.m. each day.

“You’ve got 10 hours a day that you can go at your own pace,” Frostick said.

The three new courses are spread out around Virginia Beach, along the Boardwalk and sidewalks, not the main roads. Races will still be timed.

The biggest changes of all are the limited capacity, and no party tent to celebrate.

Frostick said their usual 25,000 race count will be between 5,000 and 7,000, with many of those runners doing it virtually.

“It’s a huge difference,” Frostick said.

The tradition jumpstarts the summer season for Oceanfront businesses.

“All the businesses have supported this for 49 years,” Frostick said. “And they’ve had a really tough year, as all of us small businesses have.”

Frostick said running is also just good for the soul, especially during a global pandemic. His team is focusing on positivity and changing luck for their 49th year.

“It’s not the same experience, we acknowledge that,” Frostick said. “But it’s what we can do, instead of what we can’t do.”

Tips to Make a Strong Comeback to Running After an Injury

Coming back from a running injury stinks. But, it stinks a lot less than the time spent actually dealing with the injury. The first and perhaps most important thing to keep in mind when getting back to running after a long hiatus due to injury or an accident: Be grateful for every mile.

The Slow Build

The second you get the green light to begin running does not mean you can jump full-force back into where you left off. It is important NOT to rush things, as patience pays off in the long haul. Gradually increase the amount of time you spend running and supplement the rest with cross-training.

Don't Slack on PT

Many runners, upon getting over their injury, start to get lax on their physical therapy or other rehab exercises. Don't get comfortable and forget that, in order to prevent getting injured again, you still need to keep up on your preventative care.

Post-Injury Comparisons

After a long break, you need to chuck out any and all comparisons to your runner self pre-injury. It will only set you up for frustration and can ultimately derail your comeback. Track the progress you make post-injury and take every victory (ie: extra miles, faster workouts, etc.) as it comes. Eventually you'll return to "old you" workouts and times, but before you hit that realm think of yourself with a totally clean slate.

Miracle of Muscle Memory

Oh how those first few runs will whip your butt! The important thing is to remember that while those first runs will feel like you've got legs that have never run a step in their lives, the good news is, thanks to muscle memory, if you've been a runner for a number of years, you'll snap back into fitness rather quickly. The first couple of weeks will be rough, but stick it out and you'll be motivated by the progress that follows.

One Day at a Time 

Being patient is tough for everyone. Sometimes the only way to retain sanity is to take it one day at a time. Rather than focus on how much work you have ahead of you, look at what workouts and goals you can achieve for that day or that week. Set mini goals each week and check them off as benchmarks along your route to making a full comeback to running.

Core, Strength and Flexibility

Make the most of the time you're not able to run by focusing on other weaknesses. Gain flexibility, improve your core and overall strength; not only will this make you feel like you're being productive despite not being able to run much, but it will also pay dividends when you are back and running at your optimal level.

Baby Steps Back 

If you start to notice old injury symptoms or new injury symptoms creep up, reassess right away. It may mean not increasing your running for that week, or even taking a few baby steps back for the week. Cut back on the amount of time spent running and do more cross-training. Don't think of this as a sign of defeat; typically, if you catch it and take steps back early, you'll avoid anything serious and be back on "schedule" the next week.

Positivity and Perspective 

I'll say it again: The biggest deciding factor in how well you can come back from an injury is perspective. Even on the days when you'd like to burn the elliptical or bike to the ground, give yourself a little window of time to vent. But, in the end, get on the cross-trainer and get it done. Look forward to the runs and more miles as they come and do not forget that each mile is NOT a given. Be grateful for them and, as you are able to run more and are back to full training mode, remind yourself not to take them for granted. This will help you remain patient and keep your eyes focused on the long term.

2021 Bolder Boulder Cancelled Again

The organizers of the Bolder Boulder 10K road race say that COVID-19 restrictions prevent them from running the event in 2021. It’s the second year in a row that the coronavirus pandemic has led to the cancellation of the event which had taken place in Boulder on Memorial Day since the 1970s.

“The bottom line after talking daily with public health officials, the city of Boulder and the University of Colorado is that safety restrictions and our timeline prevent us from holding the traditional BOLDERBoulder,” the race organizers wrote on the Bolder Boulder website.

As an alternative to the timed race of 50,000 or so participants, organizers have announced plans to allow for runners and walkers to experience alternative timed 10K options over the Memorial Day weekend.

They’re calling it Bolder on The Run 10K.

Racers will be given the opportunity to line up during various time slots at five different locations across Colorado’s Front Range, and there will be a cap on the number of participants allowed.

According to the website, “All courses will be marked, measured and timed using RFID tags on the bibs.” The five different courses are as follows:

– Mary Carter Greenway Trail, Littleton/Denver– Firestone Trail, Firestone– Interlocken, Broomfield– The Ranch, Loveland– Coal Creek Trail, Erie.

Ruth Chepng'etich believes lack of foreign fans at the upcoming Tokyo Olympics will affect many athletes' performances

On Tuesday, Kyodo News Agency reported that the organisers are planning to lock out foreign supporters from the Games due to the ongoing coronavirus pandemic, leaving many to ponder what this will mean for the global show.

Chepng'etich said the presence of fans, especially Kenyans, is an added impetus for her — as well as other Kenyan athletes — especially when the going gets tough in the road races.

"Many times, your legs are weak and tired and that's when the fans come in. There are many races in which the sound of fans cheering me on and screaming my name has fueled me to give my all and repay them by crossing the finish line first. With the ban on foreign fans at Tokyo, am afraid that performances will be slightly impacted especially at vulnerable moments," Chepng'etich said. 

Chepng'etich hopes that training in solitude at her Ngong' base will however give her a psychological edge when she hits the Tokyo roads alongside other marathoners during July 23-August 8 event. 

"I have been training exclusively in Ngong' rather than my home area in Kericho due to the Covid restrictions and the need for quarantine. Regardless, I have put in a lot of work with a focus on securing an Olympic gold medal to add to my world marathon champion collection," she said. 

The fourth-fastest female marathoner has set her sights on breaking the world marathon record currently held by her Team Kenya teammate Brigid Kosgei. 

However, she concedes this will not be a walk in the park considering Kosgei has severally expressed her desire to reduce her record to 2:13.00. 

"The competition will not be easy; I am not expecting it to be considering the prestige that comes with competing in the Olympics. This is a once-in-a-lifetime opportunity for which all athletes have been preparing for many years. Therefore, I expect a tough competition not only from my able compatriots but also from other nations because every one will give their all," she said. 

Despite this sobering assessment, Chepng'etich is still bullish that the Kenyan quartet of Peres Jepchirchir, Vivian Cheruiyot, Kosgei and her can produce a 1-2-3-4 finish in Tokyo. 

Athletes could be required to undergo more COVID-19 testing at Tokyo 2020 due to the the spread of more transmissible variants

Tokyo 2020 President Seiko Hashimoto has suggested the number of times athletes are tested for coronavirus could be increased amid growing fears over the spread of more transmissible variants.

Plans are in place for competitors to be tested once every four days during their time at this year’s rescheduled Olympic Games.

But Hashimoto is now considering increasing the testing frequency after the emergence of variants first identified in the United Kingdom, South Africa and Brazil which are continuing to spread worldwide.

Speaking to Japanese media, Hashimoto revealed that International Olympic Committee (IOC) President Thomas Bach had called on organisers to implement a stricter testing protocol to combat the virus.

"From the athletes' perspective, I think it's better that testing rules are strict to begin with rather than having a change in protocols announced midway through [the Games]," said Hashimoto in a report by Kyodo News.

"We do need to think about [increasing testing frequency)."

Hashimoto spoke to Bach during a recent meeting involving the Tokyo 2020 Organising Committee, the IOC, the International Paralympic Committee, the Tokyo Metropolitan Government and the Japanese Government.

Around 11,000 athletes are expected to compete at the Olympics in Tokyo.

But the number permitted to march in the Opening Ceremony is set to be restricted with Hashimoto suggesting it will be around a third of the amount that took part in the event at Rio 2016 which exceeded 12,000.

"Hopefully we can send the world a movie that provides a ray of light as we agonise and suffer from the coronavirus," Hashimoto about the staging of the Opening Ceremony.

"Given the situation, it might not be an Opening or Closing Ceremony where many people gather."

Hashimoto also indicated that changes could be made to the scheduling of events should an outbreak of coronavirus occur at the Games.

"We need to simulate for any potential scenarios," said Hashimoto.

"It's hard to think there won't be anything happening.

"Having no spectators is not totally ruled out."

The Games were originally scheduled to take place last year before being postponed to 2021 due to the coronavirus pandemic.

The Tokyo 2020 Olympics are due to open on July 23 and conclude on August 8.

London Marathon funding will benefit 29 British runners

London Marathon Events will offer funding to 29 of Britain’s leading endurance athletes this year as part of its ongoing commitment to support distance running.

Among the athletes on the funding list are Amy-Eloise Markovc and Verity Ockenden, who won gold and bronze in the 3000m at the European Indoor Championships in Poland last weekend, plus Marc Scott, who went No.2 on the UK all-time 10,000m rankings last month.

This is the third year London Marathon Events has offered direct support to athletes who sit just outside British Athletics’ World Class programmes and Futures programme, but who still have the potential to star at major competitions.

When it comes to helping develop up-and-coming endurance athletes, London Marathon Events also helps support the two new talent hubs in Leeds and Birminingham, The Daily Mile for primary school children in London and of course the Virgin Money Giving Mini London Marathon.

The impact of this funded pathway is already showing results, as seen in Poland last weekend. Medallists Markovc and Ockenden are on the current elite athlete funding programme while two graduates from the programme, Piers Copeland and Neil Gourley, made the 1500m final.

Meanwhile, four athletes from the talent hubs were competing in Poland, led by Keely Hodgkinson plus Isabelle Boffey, Amelia Quirk and Phil Sesemann.

Hugh Brasher, Event Director of London Marathon Events, said: “Since the London Marathon was founded in 1981, we have worked to improve endurance running in this country. We are committed to providing a pathway from the playground to the podium for athletes in this country, from The Daily Mile to our elite athlete funding programme and it is really encouraging that the Great Britain team at the European Athletics Indoor Championships included so many athletes who have been, or are part of, the London Marathon Events funding system.

“It was wonderful to see Amy-Eloise Markovc, one of our funded athletes, and Keely Hodgkinson, supported by one of the talent hubs, win gold medals over the weekend and we will continue to work to support the success of future British international athletes.”

All athletes who were on the 2020 programme have been offered funding for 2021, with the exception of Copeland and Jake Smith who have both graduated to British Athletics’ Futures Academy programme.

There has been one addition to the funding list for 2021 with US-based Sam Atkin, who 27:26:58 for 10,000m in December.

Brasher said: “Last year was an incredibly difficult year for everyone, including our elite athletes. With the lack of races and the difficulties they faced in accessing both training and support facilities, we believe it is right and fair that those who were on last year’s programme have the same opportunity in 2021.

“Even with all the challenges of last year, athletes on our funding programme had an extremely successful 2020, winning a total of 13 British Athletics championships medals and that has continued into 2021 with Marc Scott’s phenomenal run in California and the great performances at the European Athletics Indoor Championships.

“This shows that our plan to provide a bridge to British Athletics’ funding is working and we hope the class of 2021 continue that progression and we see as many of them as possible competing in the Tokyo Olympic Games.

Akron Marathon confirms return this year

After a year of isolation due to COVID-19 and months of cold weather, it's time to start running again.

The Akron Marathon on Tuesday announced there are 200 days to go before the main event in September. The first event is set for June, and slots are filling up. Half of the September marathon registrations already have been spoken for as well.

Summit County Public Health approved the plans in a letter to the nonprofit back in November, stating the protocols established were, "very thorough and well thought-out," according to Tonia Burford, environmental health director.

"With the staggered start and bracelet system you have implemented to limit capacity in the races that end in stadiums, there is no need to apply for a variance at this time under the current sports directors' order," Burford wrote.

Plans for the Expo remain pending, race officials said.

After canceling the first two races last year, the Akron Marathon hosted a virtual race last September.

The city of Akron approved plans for this year's in-person race series at the end of February.

The city will continue to follow the guidance of Summit County Public Health regarding health and safety protocols necessary for race days with the understanding that these are subject to change based upon the restrictions and orders in lace at the time of the races," Mayor Daniel Horrigan wrote Feb. 24, adding the city will provide security and safety forces to support the event.

The Akron Marathon announced the approvals Tuesday on social media, inviting the community to start training for the signature event, scheduled for Sept. 25 at FirstEnergy Stadium.

Des Linden will be looking to break the 50K world record next month

Boston Marathon champ Des Linden is officially entering the world of ultramarathoning, as she has announced that she will attempt to break the 50K world record next month.

In mid-April at an undisclosed location (details are intentionally vague because of pandemic concerns), she will take a crack at U.K. runner Aly Dixon‘s record of 3:07:20, which she set in 2019.

In October, Linden invited runners to participate in a challenge she called Run Destober, in which each day, participants ran the number of kilometers (or miles) that corresponded to the date. For example, on October 1 participants ran one kilometer, and on October 31 they ran 31. In total, the challenge worked out to be either 496K or 496 miles.

While this was a great way to engage the running community, it was also an effective way for Linden to slowly ramp up her weekly mileage and see how her body responded to the increased volume.

Back in August, Linden also expressed interest in ultramarathoning when she said in an interview that the Comrades Marathon and UTMB were on her bucket list. It is unclear whether this run will take place on the road or the trails, but either way, her result next month will be a good indicator of how she’ll fare when she finally decides to tackle the trails.

The headphone company Jaybird is supporting Linden during her record-breaking attempt, and the official announcement was made on their Instagram page on Tuesday. In order to beat Dixon’s time, Linden will need to maintain a pace of 3:44 per kilometer.

Given that she ran approximately 3:22 per kilometer for her marathon personal best of 2:22:38, this pace doesn’t seem unattainable, but of course, in a 50K race, it’s hard to say what could happen in the last 8K. We will be waiting for her result in April, and if she accomplishes her goal we expect to see Linden attempt more ultras in the future.

2021 Los Angeles Marathon date moves to the fall

For the first time in its 35-year history the Los Angeles Marathon Presented by Asics will take place in the fall and will use an updated course, organizers announced yesterday.

Since its inception in 1986, the race was held in March every year but two (May in 2009 and February in 2016), and this year it will be held on Sunday, November 7. That's the same day as the TCS New York City Marathon, the world's largest, which is traditionally held on the first Sunday in November.

In addition, organizers modified their "Stadium to Sea" course, which begins at Dodger Stadium and finishes at the Santa Monica Pier, with a new "Stadium to the Stars" route which retains the previous start location but will finish instead on the Avenue of the Stars in Century City.

"We've been thinking about the next evolution of the marathon for a few years," said Murphy Reinschreiber, the chief operating officer of The McCourt Foundation which owns and operates the race. He continued through a statement: "Finishing on Avenue of the Stars allows for a more vibrant and exciting finish experience than previously possible. We expect the closing miles and finish line to be the highlight of the must-do, world-class experience that is the Los Angeles Marathon."

Organizers had originally selected Sunday, May 23, for the 2021 edition of the race, but with the trajectory of the pandemic still uncertain the decision was made to move to the fall. Other large marathons traditionally held in the spring are planned for the fall of 2021, too, including Boston (Oct. 11), Hamburg (Sept. 12), London (Oct. 3), Rotterdam (Oct. 24), Tokyo (Oct. 17), and Taipei City (Nov. 21).

Unlike most large road races in the United States, the Los Angeles Marathon was held in the normal format in 2020 on Sunday, March 8. The race recorded 20,989 finishers and was the last truly large road race held in the United States before the pandemic took hold.

Coyotes have been attacking runners in Vancouver

There have been 15 confirmed coyote attacks in Vancouver's Stanley Park since Dec. 1, 2020, and most of the victims have been runners.

Vancouver’s Stanley Park has been a popular spot for runners for years, but if you live in the area, you may want to log your kilometres elsewhere this spring. According to conservation officials, there have been 15 coyote attacks on people in the park since Dec. 1, 2020, and most have been on runners. Among them was Azi Ramezani, who was bitten by a coyote while running on the sidewalk by the Hollow Tree on Stanley Park Drive on Jan. 21.

Since the attacks began, officials have closed several of the trails in the park, but the park itself has remained open. Ramezani, who was attacked on a sunny day around 5 p.m., is now looking at  a recovery period of about six months. In an interview with the news outlet The Province, she said she believes officials should have been discouraging people from going to the park completely — not just to stay away from specific trails.

“You don’t expect an animal to attack you by a road with other people and traffic,” she said. The way the coyotes have been attacking people resembles the way the animals would ordinarily attack prey, officials say.

"What I can tell you, that type of attack — meaning a coyote coming out of nowhere, running fast toward a jogger and biting them on the leg — it is the same thing they would do to prey like a deer,” Sgt. Simon Gravel told the Vancouver Sun. “It’s the same mechanics involved. It makes me believe that it is somehow predatory and not defensive.”

No one knows exactly how many coyotes are in the 1,000-acre park, but estimates vary between six and 12. Two have already been euthanized for aggressive behaviour, but Gravel says he’s not sure what’s making them act this way.

It could be that they’re associating humans with a source of food because of people leaving food in the park, or from seeing humans feeding birds. Whatever the reason, these animals appear to have very little fear of humans.

Until officials are able to get the coyote situation under control, Vancouver runners should look for other places to run.

“If you choose to use the trails,” warns Gravel, “be aware you’re likely to encounter a coyote that can approach you.”

Japan's government has decided to stage Olympics without overseas spectators

Japan's government has decided to stage this summer's Tokyo Olympics and Paralympics without overseas spectators due to concern among the Japanese public about Covid-19, Kyodo news agency said on Tuesday.

Kyodo said the government had concluded that welcoming visitors from abroad to attend events would not be possible given public concern about the coronavirus and the detection of more contagious variants in many countries.

The opening ceremony will also be held without spectators.

"The organising committee has decided it is essential to hold the ceremony in the northeastern prefecture of Fukushima behind closed doors, only permitting participants and invitees to take part in the event, to avoid large crowds forming amid the pandemic," Kyodo said, quoting the officials.

A formal decision on overseas spectators is expected to be made by the end of the month. The Olympics are set for July 23 to August 8, with the Paralympics to follow from August 24 to September 5.

Tokyo 2020 president Seiko Hashimoto said last week she would like to have made a decision before March 25, when the torch relay is due to start.

A decision on the number of Japanese spectators allowed in venues is expected to be made by the end of April.

Most Japanese people do not want international visitors to attend the Games amid fears that a large influx of visitors could spark a resurgence of infections, a Yomiuri newspaper poll showed.

The survey showed 77 per cent of respondents were against allowing foreign fans to attend, versus 18 per cent in favour.

Sky Sports News has contacted both Tokyo 2020 organisers and the International Olympic Committee for a response to Kyodo's report and if a decision may be made earlier than previously stated.

Bend Marathon has been cancelled for the second consecutive year

Of all the sporting events that have been canceled over the past year in Central Oregon, perhaps none has endured worse luck than the Bend Marathon.

The event — which was scheduled for April 18 and includes a marathon, half marathon, 10-kilometer, and 5K race on roads and paved trails throughout Bend — has been canceled for the second consecutive year due to the COVID-19 pandemic.

One of the first major events to be canceled in 2020 at the onset of the pandemic, the sixth edition of the in-person Bend Marathon will now be pushed back to 2022.

At last week’s Bend City Council meeting, councilors were unable to come to an agreement on issuing the Bend Marathon a special event permit.

Of all the sporting events that have been cancelled over the past year in Central Oregon, perhaps none has endured worse luck than the Bend Marathon.

The event — which was scheduled for April 18 and includes a marathon, half marathon, 10-kilometer, and 5K race on roads and paved trails throughout Bend — has been canceled for the second consecutive year due to the COVID-19 pandemic.

One of the first major events to be canceled in 2020 at the onset of the pandemic, the sixth edition of the in-person Bend Marathon will now be pushed back to 2022.

At last week’s Bend City Council meeting, councilors were unable to come to an agreement on issuing the Bend Marathon a special event permit.

Marathon organizers Max King and Kari Strang had submitted a proposal that featured several safety protocols, including wave starts of no more than 75 runners, which would adhere to state and county guidelines for outdoor gatherings.

“They didn’t want to risk it,” a disappointed King said. “The spirit of the guidelines are that you don’t get that many people together, and we weren’t getting that many people together.”

King said he was expecting a total of about 900 runners across the four races. About 600 had registered before the event was canceled. In 2019 more than 2,400 runners and walkers participated in the Bend Marathon’s events.

The Bend Marathon course was to feature Bend parks, neighborhoods and the new paved trail through the Deschutes National Forest (paralleling the Cascade Lakes Highway).

King called it bad timing for the popular event.

“We obviously don’t want to spread the disease, and that is what people are risk adverse to,” King said. “When we look at other things that are already happening in the community, such as Mt. Bachelor, restaurants and retail being open, and the lack of spread in outdoor events and the risk being really, really low, I don’t agree with where they’re coming from.”

King and Strang were also planning to decrease aid stations, require masks at the start and finish, and not allow spectators.

The 2021 Bend Marathon will still offer a virtual option, as it did last year. Participants can run their distance wherever and however they want from April 12 to May 25, and then upload their finishing time to bend-marathon.com.

“We want to hype it up and make it fun for people,” King said. “We don’t want it to be just an afterthought. We’ll do some fun events around the race time and some fun videos about training.”

And for now, the plan is certainly for an in-person Bend Marathon in 2022.

2021 Cleveland Marathon has been postponed due to pandemic

For the second straight May, the Cleveland Marathon won't be taking place in-person, with the event announcing on Monday that it has decided to postpone until the fall due to COVID-19.

This year's Marathon, which is sponsored by Union Home Mortgage, was previously scheduled to take place on the weekend of May 15-16. A new date for the marathon and its corresponding events will be selected after the 2021 NFL schedule is released so that it doesn't conflict with one of the Cleveland Browns' home games.

“While we are disappointed that we must postpone race weekend, we are doing everything we can to hold an in-person event because our runners deserve it and we appreciate their patience,” Jack Staph, executive director of the Union Home Mortgage Cleveland Marathon, said in a release.

“Our team is dedicated to hosting a safe, high-quality race as we have done for decades, as well as virtual options, and we look forward to gathering together again in the fall. We are confident in our health and safety plan that has been developed with local and state health officials and University Hospitals.”

The Cleveland Marathon is also now offering the following options for runners who deferred their registration from the 2020 event to 2021:

Participate in one of the 2021 virtual events in May or the fall of 2021

Participate in the 2021 in-person race in the fall

Defer to the 2022 race (scheduled for May 21 & 22)

Additionally, those who registered for the 2021 race have been given the following options:

Participate in one of the 2021 virtual events

Participate in the 2021 in-person race.

More than 75 percent of Japanese oppose overseas fans attending the Tokyo Olympics, organizers prepare to make a decision on foreign spectators

Most Japanese don't want foreign fans at Olympics.

The poll, by the Yomiuri Shimbun daily, found that only 18 percent of people who responded were in favour of foreign spectators being allowed into Japan for the coronavirus-delayed Games, with 77 percent against.

Games organisers said last week that they plan to rule on the matter this month, likely before the nationwide torch relay begins on March 25.

But Japanese media say Games chiefs have already decided to bar foreign fans.

Tokyo 2020 president Seiko Hashimoto said Friday that organisers "really want to hold the event in full stadiums with fans from around the world", but would find it difficult "if we're not in a position where we can accept them and the situation with medical facilities isn't perfect".

The Yomiuri poll also revealed that 45 percent of respondents were in favour of spectators in general attending the Games, with 48 percent opposed.

Organisers have said they plan to make a decision on overall attendance limits in April.

The poll was conducted between March 5-7 through random phone calls, with 1,066 of the 1,977 people contacted responding.

Louisiana Marathon winner Alex Hebert surprises himself after foot injury

Neither a two-month delay to the Louisiana Marathon nor a foot injury could stop Alex Hebert of Thibodaux from winning the 10th Louisiana Marathon men's race Sunday in downtown Baton Rouge.

Hebert, 28, ran a time of 2:27:16 to cross the finish line first.

“I went into it differently than I normally do,” he said. “I came off a pretty serious foot injury about a month and a half ago and I called it quits. I was not going to do it (marathon). About a week ago, I thought I will roll with it.”

Lydia McRae of Jacksonville, Florida, set the pace for the women with a time of 2:47:34.

Jarrett Leblanc of Jennings set a Louisiana Marathon record in the half-marathon with a time of 1:05:04.

“I had my eye on this race for a little while,” he said. “I normally run the Houston Half Marathon, but I was glad I was able to stay here at home and run. I actually wanted to go a little faster today, but I did not have it. I am glad to have my name on paper for the record.”

Leblanc, 30, is a doctor and has spent the last year helping fight COVID-19 in southwest Louisiana.

“I took about six months off of running,” he said. “I worked full time and overtime in the hospitals in Jennings and Lafayette during the pandemic. Working 55-60 hours a week, it is tough to train.”

The women’s half-marathon was won by Kristin Wenstrom of Covington with a time of 1:25:16.

“I felt really good today; the weather was perfect,” she said. “I was smiling through the whole thing. I had a lot of fun today.”

The event, which usually takes place in January but was postponed because of coronavirus concerns, finished smoothly after precautions were set up to reduce the spread of COVID-19.

2021 Edinburgh Marathon goes virtual due to the coronavirus

Organizers for this year's Edinburgh Marathon have said recent announcements on coronavirus are a "welcome beam of light and hope".

After they were forced to cancel the Edinburgh Marathon last year amid the first coronavirus lockdown, organizers are hopeful the 2021 competition will be able to go ahead virtually this year.

Whilst organized sport may be allowed to go ahead by Spring, they have taken a cautious approach - believing it's the fairest way for all involved.

In an email to attendees, organizers said: "We believe that to ask you to wait weeks for that decision would be unfair, given the volume of training required, as well as any travel and accommodation arrangements that would need to be made.

"As event organisers, we have committed throughout the pandemic to make timely decisions and communicate as transparently as we can with all those involved with the event.

"This is why we are communicating the decision today that the 2021 Edinburgh Marathon Festival, which takes place on Saturday 29th and Sunday 30th May, will be delivered as a virtual event."

The 2021 Edinburgh Marathon Festival Virtual Challenge

Because of this, they announced the competition on May 29 and 30 will instead be a virtual festival, with people taking part in the competition by planning their own route.

This will be the case for the full marathon, the half marathon, the 10k and the other races.

TikTok Made the 12-3-30 Workout Famous, and It Can Help Runners With Stamina and Endurance

We tapped the creator and two trainers to break it down and outline its potential benefits.

The 12-3-30 workout has been popping up all over fitness TikTok. The workout, originally created by Lauren Giraldo, actually showed up on her YouTube channel back in 2019 when she was looking for a simple and approachable way to get fit. 

“I was out of shape and didn’t have a great relationship with fitness at the time,” Giraldo told Runner’s World. “I found a lot of the fitness advice and workouts online were extremely overwhelming and impossible to stick with long term.”


So she decided to come up with her own workout. At the gym, Giraldo found weights intimidating and gravitated toward the treadmill instead. And through trial and error, the 12-3-30 workout was born. It has since made its way through TikTok and is taking the treadmill trends world by storm.

But is this workout legit and can it benefit you as a runner? We asked Jess Mena D.P.T., certified strength and conditioning specialist, and Brianna Bernard, Isopure athlete and certified personal trainer to help us break it down.

What is the 12-3-30 workout?

The 12-3-30 workout is pretty straightforward: You set a treadmill to a 12-percent incline and 3.0 speed and walk for 30 minutes.

“I found 12 incline, 3 speed, for 30 minutes on a treadmill was easy enough for me to do frequently but still challenging enough for me to feel accomplished after,” Giraldo said. “It was what got me in the gym every day and set the foundation for my fitness and health journey.”

Setting the tread to a 12-percent incline forces your body to work a lot harder in order to push your own body weight up an incline, says Mena. The 3.0 speed is an average walking speed and attainable for most folks so this makes it a very beginner-friendly option.

Giraldo, who said she has never been a runner, loves the 12-3-30 workout because it’s a way for her to use a treadmill and feel like she’s getting more out of it than just walking. 


Who should do the 12-3-30 workout?

If you are looking to start exercising, this is a great workout for beginners. You can even start at a lower incline or slower speed. Since walking on an incline builds strength in your glutes and hamstrings, it can serve as a stepping stone for strength training.

But anyone who wants to get in a solid cardio workout—experienced and novice runners alike—can do this workout, says Bernard. For runners who dread the tread—the incline produces an increased heart rate, as well as greater posterior chain activation (think: glutes, quads, and hamstrings) as opposed to walking on a flat road, says Bernard. For experienced runners, this workout is a great option for a recovery or cross-training day.

What are the benefits of the workout?

Giraldo still uses the 12-3-30 for cardio, and says over time, it gave her the confidence to try new things in the gym, so it can be helpful for building both cardiovascular strength and confidence. Now, she incorporates weights after cardio some days.

Walking on an incline on a treadmill means you don’t have to drive somewhere to find hills, and if you have a tread in your home, it’s a great way to get a workout in without going to the gym (an especially great option during the COVID-19 pandemic).

Mena says the workout can be used as a way to increase stamina and endurance for long-distance runners. “It’s a nice way to force other muscles to work a little harder and in a different way,” Mena says.

If you typically run on a flat road, this workout can be a great way to prepare for the hills you might find on a race course. The incline helps build endurance that will help you get through those final, sometimes grueling miles in a race or intense workout, says Bernard.

Plus, it’s great for those who work a desk job. When you’re short on time, Bernard also suggests breaking the workout into three 10-minute walks. Studies have shown that training for 30 minutes at the end of an eight-hour workday isn’t enough to counteract all of the sitting we do. “Therefore, we need to increase our movement throughout the day and the 12-3-30 is an easy fix for that,” Bernard says.

How often should you do the workout?

Giraldo tries to do the workout every day. 


“It’s become less of a workout and more of a lifestyle,” Giraldo says. I use it as my ‘me time.’ I put on a YouTube video or my favorite Netflix show and tune out the world. Even after three years, I still feel just as accomplished when I do it now than when I started.”

For a novice, it’s best to ease into it by doing the workout just two times a week. Each week, add one day until you reach five-plus days, checking in with your body to see how it’s adjusting to the workout to avoid injury, says Mena.

Over time, your body will adapt to this workout, so if you want to see change—increase your cardio, build strength, or even lose weight—you’ll eventually have to add a new stimulus like weight training or running to affect greater change.

A Year After Ahmaud Arbery’s Death, Thousands of Miles Are Run in His Name

The #FinishTheRun event raised more than $226,000 for the 2:23 Foundation.

“A Black man should be able to go for a jog without fearing for his life,” President Joe Biden tweeted on Tuesday, February 23.

On that day, one year before, 25-year-old Ahmaud Arbery was shot and killed while out running in Brunswick, Georgia. Three men await trial for his murder. But last year it took more than two months for his murder to become national news—a fact that remains disturbing.

That’s just one reason why those who seek justice for Arbery are staying active, using their miles to continue to draw attention to his name and to the greater issue of racism and gun control in America.

Thousands of runners across the United States and the world, took part in #FinishTheRun, a week-long challenge asking runners to run 2.23 miles in Arbery’s name. Runners were finishing the run that Arbery could not.

The run was hosted by the 2:23 Foundation—a nonprofit created by Jason Vaughn, Arbery’s high school football coach, and Demetris Frazier, Arbery’s cousin, committed to fighting systemic injustices. Proceeds of the challenge went toward a 2:23 Foundation scholarship fund that helps to provide young men and women the opportunity to become future lawyers, local leaders, policymakers, social engineers, and other social justice-based career paths.


The foundation had a goal to raise $223,000 by the end of the year, but it has already surpassed that goal, raising $226,000 after just the first day of the #FinishTheRun event. That total was significantly boosted by a donation of $22,300 from Saucony.

“Every dollar from this virtual run is going toward scholarships for black and brown people in our community,” the 2:23 Foundation relayed in a statement. The foundation’s credibility came under question, because the organization is not endorsed by Arbery’s mother. “It will be a managed, transparent fund that will include Mr. Arbery as a key decision maker on who receives the disbursements of those funds.”

Here are just some of the runners and groups that have run 2.23 miles in Arbery’s memory:

Running to Protest

The Running to Protest group was founded by filmmaker Coffey in the wake of the Black Lives Matter protests in the summer of 2020. The group joined forces with Everytown Athlete Council member and Olympian Race Imboden to host a 2.23-mile event; athletes ran while wearing masks through New York’s West Village, to honor Arbery and raise awareness for gun prevention.

“If you are Black, like Mr. Arbery, you are ten times more likely to be shot while you are running in the street,” Imboden told the crowd of about 100 runners. “Black Americans are disproportionally impacted by gun violence. They experience nearly 10 times the homicide rates, 15 times the gun assaults and three times the fatal police shootings of white Americans.”

Stay Home Stay Motivated

Stay Home Stay Motivated was created in March 2020 as a way to connect homes together in pursuit of wellness in all forms. New York-based Jenny Beaudry Westin, who created the group, did her miles on her Peloton, but encouraged the rest of the group to take part in their own way, virtually.

“We ran, walked, and rode last year as a community in Ahmaud's memory and as our community has grown, there was an even bigger opportunity this year to honor his memory, keep the conversation going, and honor the importance of wellness across the Black community,” Westin said.

Antiracist Run Club

The Bay area-based group, formerly known as SF Runners for Equality, uses running as a common denominator to enact change for today’s racial injustices.

“Ahmaud Arbery was murdered while out on a routine run, a hobby everyone in this group is passionate about,” Shelby Rhodes said. “We often compare the idea of long distance running to the work on Anti-Racism, and we'll keep fighting as a group.”

The group’s Ayako Sawanobori organized for 27 members to run virtually.

Black Runners of the GTA

“I am a solo runner and run alone in Toronto, Canada, so safety is on my mind a lot,” said Melanie Murzeau, who founded the group to bring Black runners of the Greater Toronto Area into the larger running community.

“The death of Admaud Abery was the driving force in me creating a virtual space to normalize and humanize diverse running and to fight against stereotypes and to have people address their own bias so other BIPOC solo runners feel included.”

Members ran virtually, with Murzeau encouraging them to stay informed: “I believe knowing the laws and policies is one way a BIPOC individual can advocate for themselves.”

Latinas Running

Through Latinas Running, Kim Rodriguez aims promote diversity and body positivity in running. Living in Georgia, like the late Arbery did, she encouraged her followers to run in his memory too.

“These deaths are not justifiable, but neither is our silence. It's on us to confront and dismantle systemic racism in America,” she posted. Rodriguez urges her followers to speak up, be an ally, donate and join virtual efforts possible. “Every little step matters.”

RunTV.org is the new Netflix for running videos

The new website will allow you to find your favourite running videos with just a few clicks

Over the last year, runners everywhere have been looking for ways to keep themselves busy while we’re stuck in lockdown and we have no races to train for or groups to run with. Some runners have taken to creating Strava or GPS art, others have been tackling FKTs and some have dedicated themselves to running every street in their town or city. Mike Padilla decided to spend his time creating ‘the Netflix for running videos’, runtv.org.

Thanks to COVID-19 lockdowns and a lot of snow where Padilla lives in Pennsylvania, he has spent more time than usual this winter running on his treadmill. He relies heavily on Youtube videos to get him through those treadmill miles, and of course what else would a runner watch while they’re running but running videos? The only problem is finding the right videos to watch.

“YouTube is great if you know what you’re specifically looking for, but it’s not particularly suited for discovery,” explains Padill

“If the race is on YouTube and it’s allowed to be shared, we have it. We have the oldies and the latest — Olympics, NCAAs, Worlds Champs, road races, marathons, etc.,” says Padilla. “The listings automatically update every hour with an algorithm that scans YouTube.”

Padilla explains that there is great running content out there, but there is no central organization for how it’s distributed. Most videos are shared by individual organizations, but he believes runTV.org proves that “when there is some effort applied to orchestrate the independent activities of many, the whole is greater than the sum of its parts.” He hopes that with the creation of this website, people will find information and inspiration that captures what we all love about running.

“There’s great running content out there – you just had to find it. I’ve removed that barrier,” he says. “I just wanted to give back to the running community, so this is my token contribution.”

As the website continues to grow, Padilla says he’s always looking for those hidden gem videos, so if you have a running video that you love that isn’t available on the site, you can send the link to videos@runtv.org

Holly Archer wins European 1500m silver after being reinstated on appeal

British athletes added three more medals at the European Indoor Championships in Poland on Saturday evening.

The most dramatic came in the women’s 1500 metres, where Holly Archer celebrated winning silver only to be disqualified and then reinstated on appeal by the British team.

There was pushing and shoving throughout a scrappy race but Cambridge athlete Archer was singled out alongside Spain’s Agueda Munoz, who was also penalised.

A counter appeal was eventually rejected, and Archer said: “That was the longest wait ever. It was supposed to be half an hour but it turned into three hours. I feel absolutely delighted. To come so close and then get it taken away, I’ve been on a roller coaster, but I’m really happy to finally get that silver.”

British team captain Jodie Williams and pole vaulter Holly Bradshaw both collected bronze medals.

Williams has made the move up from the shorter sprints to 400m and was rewarded with her first individual medal at a major event since 2014 behind exciting young Dutch winner Femke Bol.

Williams, 27, ran a personal best of 51.73 seconds, and said afterwards: “It’s crazy. I came here to do a job and it’s job done. Last time I came to European Indoors I got fourth so I had to upgrade that.

I’m really happy. I got a bit boxed in, so I got a bit worried for a second. I knew I could do it. I just dug in and I’m really glad.”

Bradshaw had targeted gold but failed with her three attempts at 4.70m and had to settle for joint third alongside Belarusian Iryna Zhuk behind Swiss winner Angelica Moser and Tina Sutej of Slovenia.

The 29-year-old said: “You can’t sniff at a European Indoor medal, but I’m incredibly disappointed. I felt great. The other girls handled their jumps really well and I just didn’t quite jump as well today.

“It’s been one of my best indoor campaigns ever. Of course it’s disappointing to finish like that but, on the whole, I’ve made some really good progress and stepped it up a notch and I feel like a completely different athlete.”

Britain’s first medals of the event came on Friday in the women’s 3,000m with gold for Amy-Eloise Markovc and bronze for Verity Ockenden.

There is a strong possibility of more female success in the final of the 800m after the young trio of Keely Hodgkinson, Isabelle Boffey and Ellie Baker all qualified for the final.

Baker said: “I’m so happy. It just shows how dominant our GB middle distance girls are. I’m so proud of them as well as myself. I can’t wait for us to put on a show for everyone tomorrow.”

Jamie Webb won his semi-final in the men’s event to secure his progress but team-mate Guy Learmonth missed out.

Andrew Robertson was disappointed to miss out on a medal in the men’s 60m final, finishing fourth in a slower time than he ran in both the heats and semi-finals. Italy’s Lamont Marcell Jacobs was a clear winner in a world-leading 6.47secs.

Robertson said: “It’s very disappointing. I’m getting to the stage where I should be running low 6.50s consistently. Jacobs running 6.47s is a fantastic time, but I should be at least challenging him with the way I’ve been running. It wasn’t a good performance tonight.”

Scotsman Andy Butchart looked impressive in qualifying for the final of the 3,000m, winning his heat in the fastest time, while Jack Rowe also made it through.

Andrew Pozzi carries strong British hopes of a medal as the reigning world indoor champion in the 60m hurdles and is looking to regain the title he won in 2017.

He stormed through the first of five heats in 7.52s, the joint-fastest time of the morning, and said afterwards: “It was a really good time. I had a great reaction from the blocks, which I’ve been missing from the indoor season, so that was really encouraging.”

In the women’s event, there were good runs from sisters Cindy Sember and Tiffany Porter, who safely qualified for the semi-finals. Sember’s time of 7.99s was her fastest since 2017 while Porter clocked 8.04s.

Louisiana Marathon still running this weekend with safety protocols

Like most things this past COVID-riddled year, the Louisiana Marathon will look a lot different when it kicks off this weekend.

Luckily for runners, the race is still on, with events beginning Saturday morning leading into Sunday’s full marathon. But unlike years past, there won’t be streets lined with supporters or spectators handing out waters at the aid stations.

Safety protocols have given the 2021 edition a much different look. Runners will be grouped into separate “start corrals,” where cones will be placed 6 feet apart to encourage participants to maintain social distancing. The first corral of runners starts at 8 a.m. for Saturday’s quarter marathon and 5K, and 7 a.m. for the full and half marathons, with the following groups moving to the starting line in order.

Masks are not required while running the race, but runners are required to wear a mask before starting and after crossing the finish line. Runners are also encouraged to bring their own personal hydration in order to reduce potential contact. Cups of water will still be available at the various aid stations throughout the course, but will not be handed out to runners.

Awards will be based on chip timing, and the results will be posted online after the race. Winners can still claim their hardware from the award’s table, but will be required to verify the results on their phone.

This year marks the 10-year anniversary of the Louisiana Marathon, which has grown substantially since its inception, having featured participants from all 50 states as well as more than 32 countries. The course takes runners on a scenic route through downtown Baton Rouge, the University Lakes, LSU’s campus and several historic neighborhoods along the way.

Sir Mo Farah opened his 2021 racing season winning the inaugural Djibouti International Half-Marathon

Mo Farah opened his 2021 racing season Friday at the Djibouti International Half-Marathon, winning the race in a time of 1:03:06. This was his first competition since he ran the Antrim Coast Half Marathon on September 12, where he crossed the finish line in 60:27 for the win.

After spending the last seven weeks at a training camp in Ethiopia, this race was meant to be a test of fitness ahead of the Tokyo Olympics, where the four-time Olympic champion will be hunting for another gold medal.

The Djibouti Half-Marathon is a special race for the 37-year-old, because it’s a chance for him to run in the place where he spent his childhood before moving to Britain. In an interview with Athletics Weekly ahead of the race, Farah was not shy about his goal: he was there to win.

“It’s not just going to be a case of me turning up. It’s going to be tough and there are a lot of decent guys racing so I’ll just go out there and see what I can do,” he said. ““It’ll be good to get back in the right frame of mind in terms of racing again and to test myself.”

As Farah predicted, the race was tough, and he didn’t win it handily. His training partner Bashir Abdi finished only four seconds behind him in 1:03:10, and the top seven men all ran under 1:05.

With the Tokyo Olympic Games only four-and-a-half months away, Farah will now be turning his attention to the track as he prepares to defend his 10,000m Olympic title. With competitors like Joshua Cheptegei, who ran a 26:11.00 for 10K last October, challenging him for the win, this won’t be an easy feat, but Farah told AW that results like that get him “fired up.”

“It’s not just Cheptegei – there’s Jacob Kiplimo, Moh Ahmed – you’ve got so many guys coming through at the moment and I think it’s exciting for the sport to have all of these people at that level.”

While his result in Djibouti was a few minutes off his half-marathon personal best of 59:32 (set in 2015), Farah did exactly what he set out to do, which was to test his fitness and win the race. With that goal accomplished, it’s safe to say that Farah is progressing well toward the Olympics, and we look forward to seeing what he will do on the track this summer.

5 benefits of running with a dog

If you have a dog, you probably take him or her running from time to time, and although you might not think about it too much, your furry little friend can be a pretty big help when it comes to training. Dogs are always there for you, they keep you active and they might even stop you from going too hard on easy days. The pros of running with a dog certainly outweigh the cons, so here are five benefits of bringing your four-legged training partner along for runs.

You always have a running buddy

Regardless of the time of day, the weather or any other factors that might prevent your human training partner from joining you for a run, your dog will always be ready for an outing. Dogs are never not happy to go outside and be active, and because of that, you always have a running buddy if you have a dog.

You can blame them for the bad runs

As one Twitter user pointed out, you can blame your dog if you have a bad run. Before you get upset thinking about runners pointing the finger at anyone other than themselves after bad days, think about it: a dog wouldn’t care even if he knew that’s what his owner was doing. We don’t recommend making excuses on Strava, but if you’re set on coming up with one, saying that your dog was lollygagging and slowing you down is pretty believable.

They keep you accountable

Human training partners are great for keeping you accountable, because if you make plans to meet up for a run, you will be letting other people down when you don’t show up. If you think about it, dogs can keep you accountable, too. They grow accustomed to their daily schedule, and if you slack and skip a few runs, it’ll get to them. They’ll be energetic and restless, and the only way to solve that problem is by taking them for a run.

You can’t overdo it

You probably aren’t going to take your dog out on your hard sessions, so they’re reserved for easier runs. While some dogs can hammer out a quick 10K, many of them are more comfortable running at a slower pace. If you run alone, you might push too hard on easy days, but with a pup by your side, you’ll be more conscious of your pace.

The silent training partner

It’s great having running buddies, but sometimes you just want to run in silence. That’s why dogs are ideal training partners, as they keep you company without talking your ear off.

Barefoot half-marathon records goes down again

We encourage everyone to get outside and run in the winter, with one golden rule: layer up. As long as you’ve got the right gear, winter running can actually be quite enjoyable. But while most of us are pulling on our thermal tights and socks, there are a few runners who have been doing the exact opposite. In the last few weeks, the barefoot half-marathon on snow record has come down not once, not twice, but three times, after being left untouched for years. The most recent attempt was done by Max Weigand in Basil, Switzerland, where he smashed the most recent record by 28 minutes, completing the 21.1-kilometre distance in 1:12:38.

Until this year, the barefoot half-marathon record belonged to Dutch athlete Win Hof, who ran a time of 2:16:34 in 2007. Seemingly no one has attempted to break this record in the last decade (and if they did, they were unsuccessful) until earlier this year, when Jonas Felde Sevaldrud of Norway lowered the record by more than 30 minutes, clocking a 1:44:58. Then, less than one month later, Quebec runner Karim El Hayani broke the record yet again, this time coming in at 1:40:49. Right around the same time El Hayani was making his record-breaking attempt, Weigand was across the ocean doing the same thing.

Weigand is originally from Germany, and formerly ran for the German National Track Team. While he no longer runs competitively, running is clearly still a big part of his life, and his background in competitive running gave him the leg-up on the record. He created a video to document his attempt, in which he claimed that he was in shape to run about 1:10 for the half if it were on an actual course, but was expecting to be much slower in the snow without shoes. To train for his attempt, Weigand ran all winter with no shirt to help him get used to the cold (usually keeping his shoes on), and once they finally had some snow in Switzerland, it was go-time.

Running circles around a small field, he completed the first kilometre far ahead of his goal pace in 3:15, but decided that he felt good enough to keep going. According to Weigand, his training for the run made the cold outside temperature not a problem, but of course, the real struggle was his cold feet, which really started to become a problem after the 10K mark. At that point, he described the feeling as “running on needles”, and said it was the most painful thing he’s ever experienced in his life. The sun finally came out with two kilometres to go, which allowed him to push the pace and close the run in a 3:21 and 3:10.

At this point, neither Sevaldrud’s, El Hayani’s, nor Wiegand’s records have been ratified by Guinness, so we’ll have to wait a while before any of these records become official. With spring right around the corner, if anyone wants to beat Weigand’s attempt, they’re going to have to get out there before the snow melts.

Pam Reed Becomes the 17th Person to Finish 100 100-Mile Races. And She Has Some Advice for You

The ultrarunning legend shares wisdom gleaned from nearly three decades of running 100-milers.

Ultrarunning legend Pam Reed just celebrated her 60th birthday as part of one of the most exclusive clubs in running: the group of runners who have finished 100 official races of at least 100 miles.

According to ultrarunning historian Davy Crockett, Reed is the 17th person in recorded history to have completed 100 100-milers in their lifetime (it was recently discovered that Frederick Davis III also reached this mark in December 2019, making him the 18th member of this group). Reed achieved the impressive mark at the Grandmaster Ultras in Littlefield, Arizona, on February 6, where she finished the 100-miler in 25:02:54—first woman, and third overall.

To clarify, this honor is the completion of 100 official races that were at least 100 miles. This means that even if Reed completed 491 miles at an event, like she did at the 2009 Self-Transcendence Six-Day Race, she was only credited with a single 100-miler. Though you may think Reed wishes that the extra mileage had added up to reaching her title sooner, she wouldn’t trade away any parts of her storied career.

Reed has run ultras, ranging from 50K to multi-day races, for three decades. Among her many accolades, she was the first woman to outright win the Badwater 135—a feat she achieved in 2002 and repeated in 2003.

In 2019, Crockett mentioned to Reed that she was at 89 total 100-mile finishes. That surprised her, because she assumed she had already hit that mark.

“In my mind, the way I counted, I thought I had done it,” Reed told Runner’s World. “But I counted 220 miles that I ran at a 48-hour race as two [100-milers] or my six-day race as four. But they didn’t count, and when I found out I was 11 away from something only a handful of people had done before, I decided to go for it.”

So Reed set the goal of reaching the 100 mark before her 60th birthday in February 2021, and decided to do 10 100-milers in 2020. In addition to a handful of 50Ks, a 60K, a 100K, and a half Ironman, this was going to be her biggest year ever. Previously, the most she had done five or six in a year, with other distances sprinkled in as well.

As you can imagine, Reed’s year was turned upside-down as the pandemic wiped away many of the races she wanted to do. Having to adapt, she signed up for virtual races, running courses she and her friends mapped out near in Jackson, Wyoming, where she’s based. She ran from her home to the Grand Tetons for races like Hardrock Hundred and Wasatch 100. She also did 100-mile races, such as Bryce Canyon Ultras and the Javelina Jundred, in-person when she could.

“I don’t really plan that much,” Reed said. “I’m not a great planner. It just kind of happens, and if a race happens, I go for it. I made courses if I had to, calling my friend who made a five-loop course climbing up a mountain five times. I don’t want to do this five times. I can be a whiner, but I did it and 100-milers are hard no matter what way you do them.”

For her century race, she planned to do Arrowhead 135, a challenging winter race in northern Minnesota in February. However, that was canceled because of the pandemic, so she opted for the Grandmasters Ultra for her 100 crown.

And Reed had a chance to win the race—she was leading after 39 miles, but a few runners took a wrong turn on a 5.5-mile loop, and the course was adjusted after Reed had already completed the section. She was passed and took third overall, but that didn’t spoil her big day. When she came across the line, she received not only her belt buckle, but also a plaque and a cake commemorating her 100th 100-miler.

“I’m so blessed to have the body that can keep doing this,” Reed said. “It’s cool that only so many people have ever done this. I’m really proud of it. My goal in life is to be able to run until I die and I am 100-percent serious when I say that. I just want to live my life to the absolute fullest, and, in my opinion, that is being able to run, skate ski, swim, bike, and get outside as long as I can.”

As the 60-year-old looks back on fondly on her race resume and the different challenges that each race presented, we also asked her what wisdom she might have for budding or experienced ultrarunners who dream of reaching the heights that Reed has in her career.

Here is what she had to say.

Energy powers her: I’m Finnish, a quarter Swedish, and a quarter Norwegian—I think there’s something to that. I know a lot of Finnish people, and they are hardcore. Living in Jackson, I’m surrounded by hardcore people. I just have a lot of energy, so I always want to be doing things. That really helps me do what I do.

Do a lot of modalities: I do a lot of hot yoga, often twice a day. I do acupuncture, I get massages regularly, and when things are hurting, I work on them immediately. I used to be a gymnast, and I could put my chest on the floor between my legs. Now, I don’t need to do that. I adjust my yoga to fit what I want to do as a runner. I’m intuitive about what I do and do not do.

Don’t wear so many clothes: I can’t tell you how many times I start with more clothes than I needed. I’ve learned from winter races that you can’t sweat or you’ll get colder, and I needed to find a happy place. Turns out in the summer, that’s a cotton shirt, arm sleeves, and men’s nylon socks.

Learn to fuel properly: I learned that I’m best running with Tailwind, nut butter, and Justin’s Almond Butter. I use GU gels when I race Ironmans, but I usually can’t get those down in a 100-miler. Except for one time at Leadville, I started throwing up eight hours into the race, and I didn’t stop until I took a GU with about 13 miles to go.

Listen to your body above anything else: Okay, don’t necessarily try this at home, but I don’t always listen to what experts tell me. I listen to my body. That’s not to say I ignore experts. But it’s also okay, in my opinion, to investigate. You should do that. Everyone is different, and you have to figure out what works for you. Don’t hurt yourself, but try things like massages or hyperbaric chambers. Do your research first, of course.

Fail and learn: Failing is learning. No one race is the same and not all races will be perfect. We all have to learn again and again.

Will You Sign Up for the Virtual Boston Marathon?

For the first time, a medal from the iconic event will be available to anyone. Getting into the race doesn’t depend on your speed or fundraising capabilities.

On March 2, the Boston Athletic Association (BAA) made a big announcement: It will hold a virtual Boston Marathon this fall for the first 70,000 people to register.

What makes this different from last year’s virtual Boston Marathon? After that in-person race was postponed and then canceled due to COVID-19, only people who were already entered to run Boston in 2020 were allowed to do the virtual race.

This year, it’s open to anyone.

Potential entrants don’t have to worry about qualifying times, cutoff points, or raising five-figure dollar amounts for a charity bib. Any runner could earn a medal from the iconic race, which has long been seen as an exclusive club for the sport’s most competitive athletes.

Still, much remains uncertain about the 2021 in-person and virtual events.

Here’s What We Know

→ The in-person Boston Marathon, typically held every April, has been moved to Monday, October 11. It’s the day after the scheduled date for the Chicago Marathon.

→ The size of the in-person race, which is typically about 30,000 runners, will be smaller this year. Organizers will attempt to maintain the customary field size ratio of 80 percent qualifiers and 20 percent charity runners.

→ The virtual race will accept up to 70,000 runners, all of whom can earn the classic medal. “For the first time in our history, most everyone will have the opportunity to earn a unicorn finisher’s medal for every BAA race in 2021—no matter whether they choose to walk or run,” said Tom Grilk, president and CEO of the BAA in a statement. The virtual race will need to be completed in one continuous attempt.

Here’s What We Still Don’t Know

→ The number of athletes allowed to run the 2021 in-person race—will it be elites only? Or will it include several thousand runners?

→ If Boston qualifiers are a part of the race, what will the cutoff time be for entry into the in-person race? The cutoff—the time by which a Boston hopeful has to be faster than his or her qualifying time—was 1:39 for the 2020 race that never happened. With a smaller field, it’s likely to be much greater.

→ How much will it cost to enter the virtual marathon?

Even with the uncertainty, a chance to earn a Boston medal is appealing to many runners. 

Ayuko Suzuki withdraws from Nagoya Women's Marathon due to an Injury

Nagoya Women's Marathon announced that invited athlete Ayuko Suzuki, a member of Japan's marathon team for this summer's Tokyo Olympics,  has withdrawn due to inflammation of a tendon in her left leg.

Nagoya was to be Suzuki's first marathon since finishing 2nd at the September, 2019 Marathon Grand Championship Olympic trials race.

Suzuki suffered injury last year as well but was able to run the 5th Stage at November's National Corporate Women's Ekiden, helping lead Japan Post to a second national title.

Ethiopian Tirunesh Dibaba is set to comeback and compete in the NN Mission Marathon Hamburg

Tirunesh Dibaba, one of the greatest female distance runners of all-time, will feature at the elite women’s field at the NN Mission Marathon in Hamburg on April 11. The announcement that Tirunesh is set to compete is hugely exciting news as the endurance-running legend boasts a virtually unsurpassed record in the sport.

At the 2008 Beijing Games, the Ethiopian became the first woman in history to claim the 5000m and 10,000m Olympic double, and four years later at the London Games she successfully retained her 10,000m crown. During an international career spanning 20 years, she has also won nine world titles and in more recent times has enjoyed an impressive marathon career.

Setting her marathon PB – which at the time was a national record – of 2:17:56 when second at the 2017 London Marathon, she has four top three placings at Marathon Majors – highlighted by victory in the 2017 Chicago Marathon.

Dibaba is delighted to come to the German city: “I’m looking forward to race in Hamburg. This is my first competition after giving birth to Allon last year. It’s an important race for me and I’m looking forward to finding out where I am in a race situation.”

The one-off marathon organised by Global Sports Communication, the NN Running Team and the Hamburg Marathon provides a much-needed opportunity for an Olympic qualification time. In these challenging times and with the road race calendar for the first half of 2021 decimated by the pandemic, Tirunesh and rest of the slate of top athletes will be seeking to secure selection to the delayed Tokyo Olympic Games.

Under the tagline ‘The fastest way to Tokyo’, the race will take place around a looped 10.5km city centre route. NN Group, the international financial services company, will be the title sponsor of this great event.

Air Force Marathon Preps for September In-Person 25th Anniversary Event

Participants of the Air Force Marathon can save a little money on registration this year if registered by March 8, when the second price increase will occur.

As this year marks the 25th Anniversary of the Air Force Marathon, race director Brandon Hough is ready to welcome runners back to Wright-Patterson Air Force Base.

“We are excited that we can continue to give people the opportunity to compete and have fun,” said Hough. “We want to encourage all runners to choose the Air Force Marathon and save their money by registering now.”

Prices for the full marathon and half marathon will increase by $10, the 10K will increase by $5 and the 5K will increase by $4. The Tailwind Trot is currently $15 and will increase to $18. Prices for the full marathon and half marathon Fly! Fight! Win! Challenge Series will increase to $160 and $150. Lastly, the Marathon Relay will increase to $200. Active duty, reservists, guard members, and ROTC cadets may receive up to $10 off their race registration.

Back by popular demand, a virtual race option is also available to allow runners from all over the world to join in from afar. Runners may choose between the marathon, half marathon, 10K, 5K, or Tailwind Trot and will need to run their selected distance between Sept. 11-26.

All registered runners receive a race shirt, virtual event bag, and optional complimentary commemorative patch. Everyone who finishes a race also receives a medal celebrating this year’s featured aircraft, A-10 Thunderbolt II, B-2 Spirit, C-17 Globemaster III, F-35 Lightning II. Medals are presented to participants at the finish line by Air Force senior leaders. All races begin and end at the National Museum of the United States Air Force except the 5K and Tailwind Trot, which take place on the campus of Wright State University.

The 25th Annual Air Force Marathon is scheduled for Saturday, Sept. 18, 2021. The Health & Fitness Expo, held at Wright State University’s Nutter Center is scheduled for Thursday, Sept. 16 and Friday, Sept. 17. The weekend will also feature a Breakfast of Champions and Gourmet Pasta Dinner the same day as the 5K and Tailwind Trot on Friday, Sept 17, as well as an After Party on Saturday, Sept. 18. 

2021 Missoula Marathon is going virtual for the second year in a row due to the pandemic

The Missoula Marathon is going virtual again this year.

Run Wild Missoula says they worked with the Missoula City-County Health Department to plan for an in-person event, but that just isn't possible right now.

Thousands of people travel from all over to participate in the races, and organizers don't want to risk spreading COVID-19.

After canceling for the first time ever -- and losing beloved race director Tony Banovich last year – Run Wild Missoula says they've had a difficult year, but are looking forward to offering the races in this format.

Registration opened in October, and Race Director Ashely Cossairt says people are ready to run in June. While she knows it won't be the same, this was the best decision.

"You really miss that human connection. Trying to host a, put together an event that has all these restrictions, and you can't really interact,” Cossairt told MTN News. “You can't cross the finish line and have somebody put that medal around your neck for you -- that's such a huge accomplishment and to not be able to experience that, it is sad."

The marathon typically brings in about $2 million to the local economy. But perks of going virtual mean anyone can participate from anywhere. Registration is open online for all the races here.

“We know marathon weekend brings thousands of people to downtown Missoula and is a significant draw for local hotels, restaurants, breweries, retailers, and other small businesses,” Cossairt stated. “However, the medical support staff we rely on will still be very busy serving our community in a significant way by providing treatment and vaccinations, and it would clearly be irresponsible for us to put our community at risk by hosting an event with this type of reach.”

Grandma's Marathon will become one of first big races in COVID era

All eyes in the international running community are looking at Grandma's Marathon, which is poised to be one of the largest in-person races held since the COVID-19 outbreak.

Organizers of the Duluth event, scheduled for June 17-19, have teamed up with world experts on crowd control to devise a plan to safely host 9,500 runners signed up to compete in the marathon, half-marathon and 5K races.

"We're all basically looking at Duluth," said Marcel Altenburg, a crowd scientist at the U.K.'s Manchester Metropolitan University who has studied the flow of the world's largest marathons in places like London, Berlin, Chicago and New York.

The OUC Orlando Half Marathon hosted 1,700 runners in December, but planners of Grandma's Marathon believe it will be the first race of its size since the pandemic's onset.

Altenburg is using crowd science software developed around the world's biggest races to help Grandma's organizers ensure that participants and volunteers can stay socially distant. He uses technology like Google Earth and Google Maps to model the course and then inputs past results to simulate the event.

Altenburg found that if Grandma's staggers its starting line properly, each runner should be able to have at least 12 feet of separation from others at any given moment.

"All in all, it was 9.6 million calculations in order to literally check every single overtaking that happens on the course," he said.

Greg Haapala, Grandma's Marathon race director, said there are still lots of uncertainties surrounding the June event. He and others are in the midst of conversations with the state about changing public health guidelines so that races can have more than 250 people on a course at once.

"We're sort of trying to work on this math problem together so that we can bring the data to the state to help show that we think this can be done in a safe manner if all the elements are right," Haapala said.

Organizers said runners will be bused in groups of 25 to the starting line, where they will be released in waves of five. Anyone who is not actively running the race must wear a mask, and spectators will likely not be allowed.

Registrations for Grandma's 2021 races filled up in December, after organizers announced the event would be capped at half capacity. Last year's race was canceled for the first time in its 44-year history.

"We really focus on the mission of our organization, which is getting people active and keeping people healthy," Haapala said. "Events often are the motivational factor that keep people [going] after their goal."

The Duluth event is the 12th largest marathon in the country and one of the few races in the summer. Many of the most popular spring contests — like the Boston Marathon and the London Marathon — have postponed their 2021 races to the fall.

Japanese Yuki Kawauchi has become the first person to run 100 sub-2:20 marathons

Guinness World Records (GWR) has recognized Japanese marathoner Yuki Kawauchi for becoming the first person to run 100 sub-2:20 marathons. Kawauchi hit triple digits at Japan’s Hofu Marathon in December, where he ran to a second-place finish in 2:10:26, and he recently posted his 101st sub-2:20 result after running a PB of 2:07:27 at Sunday’s Lake Biwa Mainichi Marathon in Otsu, Japan, where he finished 10th. 

GWR awarded Kawauchi a certificate in 2018 after he ran the 78th sub-2:20 marathon of his career and overtook American Doug Kurtis for the most in history. That same year, Kawauchi won the Boston Marathon (crossing the line in 2:15:58), and in 2019, he ran the 100th marathon of his career. At that point, he had broken 2:20 94 times.  

Due to the pandemic, Kawauchi didn’t race as much as he normally would last year, but he did manage to run four marathons (for comparison, he ran 10 in 2018 and eight in 2019). He broke 2:20 at each of his races in 2020, and he is currently on a 15-race streak of marathons in which he has broken that barrier.

Kawauchi´s last marathon over 2:20 came in October 2018, when he ran 2:27:43 at the Venezia Marathon in Italy. Amazingly, he has run a whopping 109 marathons in his career, meaning he has only failed to break 2:20 on eight of those occasions. 

"It might not to be difficult to run under 2:20 once,” Kawauchi said at an online press conference. “But even if it’s easy to achieve it once, in order to achieve that 100 times, you have to be able to continue the sport for a long time, you have to be able to participate in a lot of races, and more than anything you have to stay healthy. Otherwise, you can’t make it happen.”

He continued, adding modestly, “With that said, I’m not the fastest in Japan, I’m not the strongest in Japan. But I’ve diligently continued this since I was six years old and it’s resulted in this record.”

Kawauchi turns 34 on Friday, and although he’s getting older, he is still capable of running PBs, as he showed at the Lake Biwa Marathon. He touched on this in the press conference, and he said he is confident he can continue to run this quickly for many years to come. 

Sydney Olympics marathon gold medallist Naoko Takahashi among 12 women added to Tokyo organisers' board

Sydney Olympics marathon gold medalist Naoko Takahashi and former Paralympic alpine skier Kuniko Obinata were among 12 women added to the Tokyo Olympics organizing committee board on Wednesday, more than doubling the ratio of women on it to 42per cent.

The organizing committee said on Tuesday it would increase female representation on its board after its former president, Yoshiro Mori, stepped down last month over sexist remarks he made.

Mori, a former Japanese prime minister, resigned as Tokyo Games president after sparking a furore when he said during a Japanese Olympic Committee meeting in February that women talk too much.

Among others joining the organizing committee board were Japan Rugby Football Union executive board member Naoko Saiki, Chukyo University sports science professor Kyoko Raita and Tokyo Metropolitan Sports Association for the Disabled chair Yaeko Shiraishi.

The 12 new members bring the number of women on the 45-member board to 19.

"We selected people in order to get opinions from different angles through diversity, harmony and gender equality," Seiko Hashimoto, who replaced Mori, told reporters.

"What should we do to best tackle staging these Games amid the coronavirus concerns? I want to organize our response making use of the perspectives from various fields."

Kenyan middle distance runner Nelly Jepkosgei banned after giving fake evidence for missed test

Jepkosgei has been banned for three years after accepting a charge of tampering with evidence, a violation of World Athletics’ anti-doping rules, the Athletics Integrity Unit (AIU) said on Tuesday.

Jepkosgei, who is ranked 27th in the world in the women’s 800m, missed a doping test on March 18 and offered fake evidence in the form of a forged document to explain the whereabouts failure, the AIU said in a statement

The 29-year-old had informed the AIU that she missed the test because she had been at Kapsabet County Referral Hospital, where her sister had been admitted after being involved in a serious car accident.

In June, Jepkosgei’s representative sent the AIU a copy of a discharge summary document from the hospital purporting to relate her sister, which stated she been admitted on March 18 and “remained there for some days”.

The AIU then asked Kenya’s anti-doping agency (ADAK) to verify Jepkosgei’s claim, but ADAK reported there were no police records of the car accident and that the hospital had no record of her sister being admitted. The Medical superintendent of Kapsabet County.

Two Ugandan world champions, Joshua Cheptegei and Halimah Nakaayi open new track in Uganda

Ugandan world champions Joshua Cheptegei and Halimah Nakaayi recently helped open a track in Chemwania, a village in Uganda.

With the help of Global Sports Communication (the management agency that represents Cheptegei and Nakaayi) and the NN Running Team (Cheptegei’s professional team), the pair funded the development of the track, which was built with the next generation of Ugandan running stars in mind.

Cheptegai is the reigning 10,000m world champion, he owns four world records (5K, 5,000m, 10,000m and 15K) and he is a heavy favourite to win the 5,000m-10,000m double at the upcoming Tokyo Olympics. He grew up in Uganda’s Kapchorwa District, which isn’t far from the new track in Chemwania.

Nakaayi, the 800m gold medallist at the 2019 world championships, grew up in Mukono, closer to the Ugandan capital of Kampala.

As reported by Ugandan news outlet the Daily Monitor, Cheptegei spoke at the track’s opening ceremony, saying that he and Nakaayi helped with its development to provide local athletes with “a more conducive environment so that the country can tap and groom more sports personalities.” 

He also noted that construction on a sports complex will soon begin in Chemwania.

The project will cost 1 billion Ugandan shillings (about C$344,000), and it will be funded by the district’s local government and Global Sports Communication (the management agency that represents Cheptegei and Nakaayi). The complex will have a pool, a basketball court, a soccer field and a tennis court, plus it will be equipped 2,000 seats for spectators.

This is not the first time Cheptegei has looked to nurture young Ugandan athletes. In 2020, his foundation (the Joshua Cheptegei Development Foundation) started a kids’ run in Kapchorwa, with races open to children aged 16 and younger.

Paul Chelimo is chasing the American indoor 5,000m record this Thursday

If the Olympic silver medalist Paul Chelimo accomplishes his goal, he stands to be the first American man to run under 13 minutes in the indoor 5,000m.

The track meet is being staged by the American Distance Project with strict COVID-19 mitigation protocols, which means there will be no spectators, coaches or competitors outside the American Distance Project’s training group bubble.

The race is being held with the goal of chasing the Olympic and U.S. Olympic Trials qualifying time, as well as Galen Rupp’s seven-year-old indoor record of 13:01.26.

According to a press release on LetsRun.com, the meet will consist of just a 5,000m and a 10,000m race for both men and women, and will be held on Virginia’s new 200-metre hydraulically banked indoor track.

Athletes will also be using the Light Speed Pacing System, which is a wireless LED pacing that assists runners with setting target paces. Other athletes in the impressive field include Leonard Korir (13:15.45), and NCAA Champions Lawi Lalang (13:00.95 outdoor) and Anthony Rotich (13:31.95), among others.

Chelimo is currently ranked sixth in the world in the men’s outdoor 5,000m and owns a PB of 12:57.55, which he set in 2018. Should he achieve his goal of breaking Rupp’s indoor 5,000m American record, that will put him in the top 10 in the world at the indoor event, along with world record-holder Kenenisa Bekele (who ran 12:49.6 in 2004), Haile Gebrselassie (12:50.38 from 1999) and four other men who have run under 13 minutes in the indoor 5,000m.

In order to run under 13 minutes, Chelimo’s pace will have to be less than 2:36 per kilometre, or 31 seconds per lap of the indoor track. With that in mind, the American record is certainly a lofty goal, but Chelimo must be in good shape if he’s planning on going after it.

In a short season that has been packed with incredible performances, this would be yet another record to add to the books, and the eyes of the track world will certainly be watching on Thursday to see if Chelimo gets the job done.

BAA is planning a smaller in-person Boston Marathon

The Boston Athletic Association announced Tuesday that the 125th running of the Boston Marathon this fall will be open to more participants than ever before.

However, the vast majority won’t be running the Oct. 11 race from Hopkinton to Boylston Street.

While announcing plans for an expanded virtual marathon, BAA officials revealed Tuesday that they’re planning to downsize the traditional race, which was tentatively pushed back to Oct. 11 due to the COVID-19 pandemic. Officials said the in-person field size has not been finalized, but that it “will be smaller than previous years in order to enhance participant and public safety.”

In recent years, the marathon — which was initially postponed and then canceled last year due to the pandemic — has consisted of upwards of 30,000 participants.

BAA officials said Tuesday they will try to keep the competition of the in-person field “as close to previous years as possible, with approximately 80% of the field being comprised of qualified entrants and 20% being comprised of invitational entries, including charity program runners.”

Additional details about the in-person race, “including registration dates, COVID-19 safety measures, and participant requirements,” will be released in the “coming weeks,” the BAA said.

Road races are in the second step of Phase 4 of the state’s reopening plan, along with bars, nightclubs, and amusement parks. And it’s unclear what restrictions or capacity limits they will be subjected to when Massachusetts moves forward to allow such events (some neighboring states, such as New Hampshire and Rhode Island, have allowed smaller races with social-distancing measures in place, such as staggered start times).

Last week, Gov. Charlie Baker announced that Massachusetts will enter the first step of Phase 4 of the reopening plan on March 22, allowing large arenas and stadiums to reopen at up to 12 percent of the maximum occupancy.

The news of the smaller in-person race Tuesday came as the BAA announced that a “virtual Boston Marathon” would be open to 70,000 registrants — more than double the size of the usual in-person field — on a first-come, first-serve basis.

Alberto Salazar appeal takes place in Lausanne

Banned athletics coach Alberto Salazar's appeal against his four-year suspension will be heard by the Court of Arbitration for Sport (CAS) on Wednesday.

Salazar was found guilty of doping violations along with Dr Jeffrey Brown, who treated Salazar's athletes, after an investigation.

The 62-year-old's hearing will take place in Lausanne, Switzerland.

It was set for November but was pushed back because of the Covid-19 pandemic.

Salazar ran the Nike Oregon Project (NOP), based in Beaverton, Oregon. It was established in 2001 and was the home of British four-time Olympic champion Mo Farah, who was coached by Salazar between 2011 and 2017.

A BBC Panorama programme in 2015 focusing on Salazar and the NOP prompted a four-year investigation by the US Anti-Doping Agency (Usada) and a two-year court battle behind closed doors. It eventually resulted in bans for both Salazar and Brown, announced in October 2019.

Kengo Suzuki still in state of shock after setting Japan marathon record

A day after his blistering run at the Lake Biwa Mainichi Marathon, Kengo Suzuki was still coming to grips with his status as a new Japanese national record holder on Monday.

Suzuki surprised even himself by setting the national men’s marathon record of 2 hours, 4 minutes, 56 seconds in Sunday’s race along the shores of Japan’s largest freshwater lake in Shiga Prefecture.

“It’s slowly sinking into my head that I actually set a new national record,” Suzuki said in an online press conference.

“(The race) has done more damage to my legs than I had imagined, so I’m going to take some time to rest before I move on to my next goal,” he said.

Suzuki’s win made him the first Japanese runner to complete a sub-2:05 marathon. He was among the more than 300 men lined up to run the Lake Biwa Mainichi Marathon, one of the country’s most prominent races.

The unheralded Suzuki finished 12th in the same race last year, but this year he chopped more than five minutes off his previous personal best of 2:10:21, set in 2018.

Now the 25-year-old has set his sights on the 2024 Paris Olympics.

“(I still lack) the physical toughness to endure high-intensity training and the mental toughness to fend off (other runners’) attempts to unsettle me,” he said. “It’s important that I work out consistently every day.”

The previous national record of 2:05:29 was set last March at the Tokyo Marathon by Suguru Osako, who secured qualification for the Tokyo Olympics.

Kenya’s Eliud Kipchoge holds the official marathon world record of 2:01:39, which he set at the Berlin Marathon in 2018, as well as the unofficial world record of 1:59:40 from an event in Vienna, Austria, in 2019 held under several artificial conditions.

Suzuki believes himself capable of running a sub-2:04 marathon in the near future, provided he can steer clear of injury.

“I’m getting more comfortable with my marathon training program,” he said. “If I’m able to stay injury-free and I raise my fitness levels, then that time might just be reachable.”

Spectators at Sunday’s race were asked to refrain from cheering on the sidelines as a coronavirus countermeasure.

The event, first run in 1946 in Osaka, moved to Shiga in 1962. But top runners have recently been opting to run the Tokyo Marathon, held around the same time of the year and said to produce better records.

Toshihiko Seko, who booked his berth for the 1988 Seoul Olympics by winning that year’s Lake Biwa Marathon, said, “It was a fitting finale and wonderful. It was a history-changing race.”

Eating healthy breakfasts for weight loss

We hear it on the news everyday…breakfast is the most important meal of the day. Yet so many people skip breakfast, or if they do eat it, pick wrong. But breakfast doesn’t have to mean boring and tasteless! There are many delicious breakfast dishes out there that will kick-start your metabolism and your day like never before! So check out our list of six healthy breakfasts for weight loss now.

What Are The Benefits of Eating Breakfast?

At the point when you wake up in the morning, you might not have taken in anything for as long as 10 hours. Breakfast renews the stores of energy and supplements in your body. Some benefits are:

Essential vitamins, minerals, and nutrients to help start your day.

The energy required to power through the day.

Breakfast helps you control your weight.

A healthy breakfast may minimize the risk of illness.

Breakfast boosts brainpower.

Breakfast aids you to make better food choices.

A healthy breakfast can do even more to ensure you are healthy. Some of the breakfast healthy options are:

Oatmeal

Oatmeal is a great start to the day for many reasons. It’s extremely low in calories and carbohydrates, which makes it a great breakfast choice for those on a weight loss diet. The amount of fiber in oatmeal can keep you full until lunchtime, while also promoting heart health. Oatmeal also contains nutrients important for fighting high cholesterol, including oats antioxidants and soluble fiber.

French toast and muskmelon salad

French toast is a breakfast staple in many households. Sumptuous, comforting, and generally easy to whip up, there is very little that can beat this quintessential breakfast. Whether you prefer your French toast all spiced up with some nutmeg, served with powdered sugar, or dusted with cinnamon and sugar, French toast is an inexpensive and filling meal that’s always a hit. However, when you’re on a strict diet like a weight loss diet plan, you need to make sure that your meals are good for the body as well as satisfying the palate.

Fruit Smoothie

A fruit smoothie is rich in vitamins and a great way to start your day. The best part about this is it only takes five minutes. Any fruit can be used such as blueberries, strawberries, blackberries, raspberries, peaches, or bananas. Just add some fresh or frozen fruit to a blender along with your preferred amount of frozen yogurt. If you need inspiration on what to go with your fresh smoothie, you can find a website dedicated to such information.  Mix one of these healthy fruit smoothie recipes with skimmed milk or water and plenty of ice for a refreshing breakfast that will kick start your metabolism.

Spinach Pancakes

Spinach pancakes are a power-packed nutritious breakfast for weight loss. They are a great way of getting lots of nutrients, omega-3 fatty acids, antioxidants, and protein all into your system in one meal. And if that wasn’t enough, you will also be giving your body a natural vitamin boost! Even better is the fact that you won’t have to put up with them tasting like green eggs and ham, because these spinach pancakes taste just like your regular pancakes. This recipe makes four servings which means you can prepare a batch for the next few mornings.

Mixed Sprouts

In the morning, the ideal breakfast is something that is quick and high in protein. What could be better than low-carb buckwheat crepes and mixed sprouts? Mixed sprouts are a good source of protein that will help you feel fuller for longer. They’re also a great option if you’re trying to get more essential amino acids into your diet. Your best bet is to get good quality sprouted beans and nuts, as these will be easier to digest than ones that have been left to sprout in water for too long.

Quinoa Pancakes

These gluten-free and low-carb quinoa pancakes are a great substitute for the flour variety. Not only do they allow you to consume whole grains, but the quinoa protein helps keep you feeling full and satisfied so you can resist snacking on less healthy foods. Quinoa is also full of many important vitamins and minerals that make it a very healthy food.

When it comes to maintaining a healthy lifestyle, the first step to getting in shape is eating right. Many people tend to skip meals when they are on a diet. That’s a very bad idea – you should follow a healthy eating plan, and that involves having breakfast. Eating breakfast is the best way to get your metabolism running and burn fat.

Tokyo 2020 new president is open to spectators at Olympic Games

Tokyo 2020 president Seiko Hashimoto is open to fans being allowed to attend the rescheduled Olympic and Paralympic Games this year, albeit in limited numbers.

Organisers, the International Olympic Committee and other bodies involved in the event are reportedly due to meet at some stage next week to discuss the possibility of whether spectators will be permitted at the Games, amid ongoing concerns surrounding the Covid-19 pandemic.

Any decision regarding spectators possible attendance will be made over two stages. The first will be to determine whether to allow foreign spectators at all — expected by the end of this month — before establishing how many fans could be permitted at various venues.

IOC president Thomas Bach revealed that a final decision could be made in either April or May, just a matter of months ahead of the scheduled start of the Games, taking place from July 23 to August 8.

Hashimoto, who replaced Yoshiro Mori as head of the organising committee last month, told Japanese media that she believed the Olympic and Paralympic Games should be staged in front of spectators.

"When we think about the possibility of holding the Olympics without fans in the stands, athletes will definitely wonder why there are no fans just for the Olympics and Paralympics when other competitions are allowing in spectators," Hashimoto said.

"Everyone wants an early decision about the direction to be taken regarding fans to prepare tickets and hotel accommodations."

Meanwhile, IOC executive director for the Olympic Games Christophe Dubi said organisers "have to take the decision as late as possible but as early as needed" regarding spectators.

It has become increasingly likely in recent months that foreign fans will be prevented from attending events at the Games because of the pandemic.

Japan is fearful over large numbers of fans from across the world travelling to the country and potentially spreading the Covid-19 virus during the Games.

Capacities could also be restricted at Olympic and Paralympic events to limit the risk posed by the novel coronavirus.