Running News Daily

105-Year-Old Julia Hawkins Sets World Record for Age Group in 100-Meter Run

It's a bird! It's a plane! It's Julia Hawkins!

The speedy 105-year-old known as the "Hurricane" ran 100 meters with a time of 1:02:95 at the Louisiana Senior Games in front of her adoring friends and family.

With the feat, Hawkins set a new world record by becoming the first female track and field athlete, and the first American, to set a track and field world record and establish an age 105 and older category, according to the National Senior Games.

"It was wonderful to see so many family members and friends," Hawkins said after the race, according to the organization. "But I wanted to do it in less than a minute."

When asked if she wanted to run the 100-meter race again, she told CBS News, "Yeah!"

This isn't the first time Hawkins has made headlines for her show of endurance.

At age 101, the former schoolteacher from Baton Rouge, Louisiana, won the 100-meter dash in a blazing 40.12 seconds at the USA Track and Field Outdoors Masters Championships.

"I love to run, and I love being an inspiration to others," Hawkins told reporters after Saturday's race.

"I want to keep running as long as I can," she added. "My message to others is that you have to stay active if you want to be healthy and happy as you age."

In 2019, Hawkins won two gold medals in the 50- and 100-meter dashes at the Senior Games in Albuquerque, New Mexico.

"I'm thrilled I did as well as I did but I didn't do as well as I have done," the mother of four told Good Morning America at the time. "I don't know if it's because I'm older, or maybe it was the atmosphere."

"Realize you can still be doing it at this kind of an age," she continued. "I just keep busy. I keep moving. I don't do any exercises particularly. I used to, but I don't think I need to anymore."

Registration for the 2021 Virtual Reggae Marathon race is open and runners from 17 different countries have already shown interest in participating

Each participant has been charged to recreate the Reggae Marathon experience wherever they are in the world. However, some runners have expressed their desire to travel to Jamaica to run the race along the established Negril route during the run period, November 13 to December 5, 2021.

According to Alfred ‘Frano’ Francis, race director: “Another exciting feature for this year is that marathoners participating in this year’s Reggae Marathon can use their participation to qualify for a position in the virtual rankings platform of the 2022 AbbottWMM Wanda Virtual Age Group World Rankings.”

The AbbottWMM Wanda Age Group World Rankings comprises a one-year qualifying period during which athletes in nine separate age groups can compete in marathons across the world to earn ranking points.

Mr. Francis explained that at the end of the qualifying period, the top runners in each age group will get invited to the AbbottWMM Wanda Age Group World Championships. The rankings cover age groups from 40 to 80+ for men and women.  More information on how to qualify for an invitation is available at: Virtual Rankings (worldmarathonmajors.com)

The first such championship was held as part of the 2021 Virgin Money London Marathon on October 3 this year. The race involved a combination of qualifiers from the first and second editions of the rankings.

Reggae Marathon is one of 250 international marathons offering this unique opportunity to athletes.

As in past years, the organisers of the 2021 virtual race event continue their support of Reggae Marathon’s charity partner, the Heart Foundation of Jamaica. Runners can make direct donations to the Heart Foundation or have their race distances covered by sponsorship. This year’s fundraising efforts have already received a boost by the efforts of  two young runners from Jamaica, whose results are celebrated on the event’s website’s fundraising page: https://www.givengain.com/e/reggae-marathon-half-marathon-and-10k

Mr. Francis noted: “The addition of the Virtual 5K is another exciting feature of this year’s event, and though the Reggae Marathon event has had to go virtual again this year, we have left no stone unturned in our efforts to give all our participants a great running experience and an opportunity to make their mark in more ways than one.”

Reuben Kipyego, Abel Kirui, Vivian Kiplagat and Alemu Megertu confirmed to participate in the 2021 ADNOC Abu Dhabi Marathon

With less than three weeks to go until the third edition of the ADNOC Abu Dhabi Marathon, race organiser, Abu Dhabi Sports Council (ADSC), and race title sponsor, Abu Dhabi National Oil Company (ADNOC), have confirmed four more elite athletes that will be vying for the top spot in the highly anticipated race on November 26.

Following the recent announcement of the first group of world-class athletes, the latest additions to the elite category of male runners include the reigning 2019 ADNOC Abu Dhabi Marathon winner, Reuben Kiprop Kipyego.

Returning to try and beat his personal best race time of 2:03:55 while defending his crown, the Kenyan is ranked 20th in the world, and his recent successes include a second-place finish in 2019’s Buenos Aires Marathon and the 2021 Milano Marathon.

He will be joined by fellow Kenyan Abel Kirui, whose personal best record of 2:05:04 makes him a serious contender in Abu Dhabi. He has won both the 2009 Berlin Marathon and 2011 Daegu Marathon and was placed 4th in 2018’s London Marathon.

The confirmed female elite athletes include Kenya’s Vivian Kiplagat, who returns to the UAE in a bid to defend her 2019 ADNOC Abu Dhabi Marathon win. Kiplagat was also crowned the winner of the 2019 Milano Marathon and the 2018 Buenos Aires Marathon and will be going all out to beat her personal best record of 2:22:11.

Joining her will be Ethiopian, Alemu Megertu, who is currently ranked 40th in the world with a personal best time of 2:21:10. Her marathon achievements include 1st place in 2019’s Rome Marathon and 2nd place in the 2019 Frankfurt Marathon.

Speaking on the confirmation of the latest world-class athletes, Aref Al Awani, General Secretary of the Abu Dhabi Sports Council, said: "As we return for our much-anticipated third edition, this year’s elite level line-up will see some of the world’s best male and female runners heading to Abu Dhabi to compete for the top prize.

With two ADNOC Abu Dhabi Marathon champions returning in 2021 to defend their title, we can look ahead to an incredible display of competition and talent, further enhancing the event’s global reputation as one of the most prestigious races to participate at. We are proud that they have chosen our wonderful city and this fantastic event, and we look forward to welcoming them to the start line in Abu Dhabi."

Prior to the race, on November 22-25, a vibrant race village will be hosted at the ADNOC HQ Campus, welcoming participants and supporters with photo opportunities, family entertainment and a dedicated race pack collection area.

Open to 6 to 70 - year-olds and runners of all fitness levels, the family-friendly event aims to promote healthy lifestyles and elevate the physical wellbeing of the Abu Dhabi community. To register for the 2021 ADNOC Abu Dhabi Marathon, please visit:https://www.adnocabudhabimarathon.com/register-now/

New Study: Drink coffee to improve muscle glycogen recovery

A lot of runners drink coffee before they hit the road to give them a boost of energy and improve performance, but a new study suggests that a cup of joe after your workout provides benefits as well.

Research published in the journal Nutrients showed that drinking coffee after a hard workout improves muscle glycogen synthesis, so you can recover more effectively before your next run.

The study

To perform the study, researchers had 11 trained male cyclists complete an exhausting, four-hour ride in the afternoon, and another the following morning. In between, the cyclists ate a low-carb dinner to prevent them from fully replenishing their carbohydrate stores between the two workouts. After the second workout, the participants were either given a drink of coffee, milk and sugar, or an equally-sugary drink without the coffee. To make sure they didn’t know the difference between the two drinks, both were served in opaque containers with dark straws and lids infused with coffee. They were also served the drinks in a room where coffee was openly brewing.

After the study, the cyclists who drank the coffee beverage saw their glycogen supply increase 57 per cent more than the cyclists who drank the beverage without coffee. This led the researchers to conclude that “the consumption of coffee with sweetened milk improved the muscle glycogen resynthesis during the four-hour recovery period after the exhaustive cycling exercise when compared to the consumption of sweetened milk.”

What does this mean for runners?

In other words, adding coffee to your post-workout beverage will help you replenish your carbohydrate stores more effectively, which will improve your rate of recovery between runs and workouts. The researchers note the importance of replenishing your carbohydrate stores during the early phase of post-workout recovery, which they say is between zero and four hours after you’re done because your rate of glycogen synthesis is higher during that time.

The best three week training plan to run your fastest mile ever

The mile is a tricky distance. It’s not a sprint, so you’ll need aerobic endurance, plus enough speed to make it a true race. Still, even if you’re new to running, the distance is accessible, while veteran pavement-pounders can push themselves in a new way.

“The mile is a great test of overall fitness,” says Michael Olzinski, a San Francisco–based run coach.

First, do the mile run test (see below). Then do two cycles of the three-week plan, courtesy of Olzinski. Retest, aiming to run 30 seconds faster.

Mile Run Test

To warm up, jog for 10 minutes, then do basic running drills (high knees, butt kicks). Pace yourself by imagining the flat track is actually uphill. “Don’t blow yourself up in the first lap,” Olzinski says. And make your last lap the fastest. “Give yourself the chance to have a sprint finish, which means using up every last bit of effort by the end,” he says.

The 3-week Plan to Run Your Fastest Mile

Day 1: Light Strength Work

Each week, do 3 sets of 6 to 10 reps of the following exercises: lunges (forward, lateral, reverse), bodyweight row (using a barbell resting on a rig, or rings), squat jumps, glute bridges, ending with 1-minute side planks.

Day 2: Power Run

Week 1.

2 Rounds: 6 x 200m at 1-mile goal pace with 90 seconds rest, into 6 to 8 minutes light jogging. (You should be able to carry on a conversation.) Rest 3 to 4 minutes between rounds.

Week 2.

2 Rounds: 4 x 400m at 1-mile goal pace with 2 minutes rest, into 6 to 8 minutes light jogging. Rest 3 to 4 minutes between rounds.

Week 3.

5 or 6 x 1000m at a 5K pace. Rest 1 minute between reps.

Day 3: Active Recovery/Mobility Workout

Take a yoga class, roll out using a foam roller and lacrosse balls, go for a walk, etc.

Day 4: Hill Repeats

Run 2 to 4 minutes on an incline. Jog on a flat stretch for 90 seconds to recover. Repeat 3 to 5 times. As it gets easier, increase reps or interval time.

Day 5: Light Strength Work

Day 6: Speed-Endurance Run

Week 1.

Jog 5 minutes, then run 2 x 10 minutes at a challenging but sustainable pace. Jog 5 minutes, and end with 5-minute run.

Week 2.

Jog 5 minutes, then run 2 x 12 minutes at challenging but sustainable pace; jog for 6 minutes between runs. Then jog lightly for 5 minutes to cool down.

Week 3.

Time yourself for a hard 5K run, then subtract 30 seconds from your mile pace. That’s your mile run goal. On second cycle of the program, test your mile.

World Athletics announces Safeguarding Policy

World Athletics today (10) launches its Safeguarding Policy, which is designed to ensure that those in positions of authority in athletics adopt practices that actively prevent harassment, abuse and exploitation within the sport.

The new policy aims to create a safe and welcoming environment at all levels of the sport, where everyone involved is respected, valued and protected.

This policy is founded on the principles that everyone has the right to participate and enjoy athletics in a safe inclusive environment, that everyone has the right to have their voice heard in raising welfare and behavioural issues, and that everyone involved in planning and delivering programmes for children is responsible for the care and protection of those children.

It defines the specific roles and responsibilities of Member Federations, Area Associations and World Athletics in protecting athletes and other participants in our sport.

These responsibilities include:

- Implementing and embedding this policy- Raising awareness of harassment, abuse and exploitation- Developing and delivering education and training for all those involved in athletics- Supporting victims of abuse, harassment and exploitation- Vetting and recruiting staff and volunteers in line with ethical practices- Responding to concerns raised- Reporting concerns expeditiously- Establishing partnerships with organisations and institutions in the safeguarding sector

This policy describes the procedures to be followed if harassment, abuse or exploitation occurs and sets out processes for victims to be supported.

World Athletics, its Area Associations and Member Federations will work together to implement the policy, working closely with the World Athletics Athletes’ Commission.

World Athletics will promote best practice throughout the athletics community by providing safeguarding resources and guidance to Area Associations and Member Federations, and will provide its workforce with education and training in safeguarding. Consultation on the development of these resources and guidelines is currently under way with stakeholders across the sport.

World Athletics will also review its reporting and disciplinary procedures for any alleged incidents of abuse, harassment and exploitation that fall within its jurisdiction.

Area Associations and Member Federations are asked to adopt and implement a safeguarding policy which follows both local legislation and the World Athletics policy by 2023. This policy needs to include the procedures to follow when a concern is reported, as well as investigative and disciplinary processes.

These organizations must inform the relevant public authorities, where this is required by legislation. Their workforces should be regularly trained in all aspects of safeguarding to ensure they can provide support and advice to their athletics communities.

World Athletics President Sebastian Coe said it was important for the sport to have strong safeguarding procedures in place, from grassroots to elite level around the globe, to protect all participants.

"Athletics clubs, schools and community sports environments should be safe and happy places for those in our sport," Coe said.

"A written policy gives our participants confidence that there are consistent structures and processes in place to report safeguarding abuses and that we will listen and we will act. But the policy is just the start. It must be implemented, monitored and developed at all levels in our sport and we will make that a priority as we move forward."

The Safeguarding Policy has been published on the World Athletics website today.

2021 Shanghai Marathon has been postponed indefinitely due to COVID-19

The total number of cases reported during China’s current Covid-19 wave passed 1,000, as Shanghai’s marathon became the latest to fall victim to one of the country’s most serious outbreaks this year.

But the National Health Commission on Wednesday reported the lowest daily figure in just shy of two weeks, with 39 new local symptomatic cases. It also reported 25 asymptomatic cases – which it does not count in its official case tally – and 29 imported cases, 15 of them symptomatic.

That took the outbreak’s total local symptomatic cases to 1,023, so far traced to two separate chains of transmission starting in the northern Inner Mongolia autonomous region and Heilongjiang province in the northeast.

The organizers of the Shanghai International Marathon on Tuesday announced the postponement of November 28’s race, following the decisions in late October to postpone marathons in Wuhan, Shijiazhuang and Beijing.

“Please know that our every decision was made on the premise that we have a responsibility to runners and the city,” the Shanghai organisers said. “We have chosen to be cautious and have chosen to prioritise the health and safety of runners and citizens.”

The outbreak was easing, however, based on the moving seven-day average of daily local symptomatic cases, a short-term indicator of whether infections are rising or falling. That figure dropped to 56 after hovering around 65 since last Wednesday.

The coronavirus was spread initially in mid-October when domestic tourists visited restaurants in Inner Mongolia that had infected workers, before travelling by rail and air on cross-provincial routes. The first cases linked to the outbreak were discovered on October 17.

Residents of six neighbourhoods under lockdown in Erenhot, a city in Inner Mongolia, could leave their homes again on Wednesday. City authorities also lifted restrictions in 84 controlled areas that residents had been banned from leaving.

Some of the areas, such as the Mingda and Fenghuafudi residential communities, had been in lockdown since October 20. Authorities had also held seven rounds of mass testing in the city, which borders Mongolia, by the end of October.

China has faced difficulties in limiting the spread of the coronavirus in regions close to less tightly controlled borders. Ruili, which borders Myanmar in the southwestern Yunnan province, and Heihe in Heilongjiang, which borders Russia, have both been localised centres of infection.

The Chinese authorities have continued to pursue a zero-Covid policy, aiming to suppress cases whenever they arise with tough measures including limitations on movement.

The ruling Communist Party is this week holding a high-profile leadership meeting in Beijing. The capital will also host the Winter Olympics in February, bringing athletes and officials to the region and posing challenges for the country’s pandemic control efforts.

Nominees have been announced for 2021 Male Rising Star Award

Ahead of next month’s World Athletics Awards 2021, World Athletics is delighted to announce the five nominees for the 2021 Male Rising Star Award to recognise this year's best U20 athlete.

The nominations reflect the many incredible performances that the sport has witnessed this year, at the World Athletics U20 Championships in Nairobi, Tokyo 2020 Olympic Games and other events around the world.

The winner of the 2021 Male Rising Star Award will be selected by an international panel of experts and be announced live at the World Athletics Awards 2021 on December 1.

The nominees are:

Sean Burrell, USA

- World U20 400m hurdles record

- NCAA 400m hurdles champion

- Sixth on world U20 indoor 400m list 

Erriyon Knighton, USA

- Olympic 200m fourth place

- World U20 200m record

- World U18 200m best 

Emmanuel Wanyonyi, KEN

- World U20 800m champion

- World U20 leading time

- National U18 800m record 

Tadese Worku, ETH

- World U20 3000m champion and 5000m silver medalist

- World U20 leading times at 3000m, 10,000m and 10km

- Senior Ethiopian 10km record Sasha Zhoya, FRA 

- World U20 110m hurdles champion

- European U20 110m hurdles champion

- World U20 110m hurdles record 

Further information about the World Athletics Awards 2021 will be announced in the weeks leading up to the event.

What Happens When You Run Every Day

Running every day may have some health benefits. Studies show that running just 5 to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks, strokes, and other common diseases. But the same research also shows that these benefits top off at 4.5 hours a week, meaning there’s no need to run for hours each day. Running is a high-impact exercise and overtraining can lead to injuries such as stress fractures and shin splints.

How many days it’s safe for you to run each week depends on your goals and physical fitness levels. Scheduling days for cross training, strength training, and rest should be part of your training plan. They may make you a stronger and healthier runner overall.

What are the benefits of running every day?

Running every day may have benefits for your health. Studies show that the benefits of running for just 5 to 10 minutes at a moderate pace (6.0 miles per hour) each day may include:

reduced risk of death from heart attack or stroke

reduced risk of cardiovascular disease

lower risk of developing cancer

lower risk of developing neurological diseases like Alzheimer’s and Parkinson’s diseases

While these benefits can be achieved by a minimal amount of daily running, a group of Dutch researchers recommends running 2.5 hours per week, or 30 minutes, five days a week to enjoy maximum longevity benefits.

Other benefits of running may include improved sleep and mood. Researchers in one study observed a group of healthy adolescents who ran for 30 minutes at a moderate-intensity pace every morning for three weeks. Their sleep, mood, and concentration ability during the day tested better than a control group of non-runners.

You may be able to experience these same benefits from 30 minutes of other daily activity, too, such as walking, cycling, swimming, or yoga.

To avoid an overuse injury:

Make sure you have appropriate running shoes and change out your shoes often.

Gradually increase the number of miles you run each week.

Mix up running days with cross training, such as cycling or swimming.

Warm up before you run and stretch after.

Run with proper form.

If you experience a running injury, stop training and see your doctor for a recovery plan. RICE (rest, ice, compression, elevation) may help with your recovery.

Do you need other exercise?

Cross training, or training with another form of exercise other than running, may be beneficial to runners. Some potential benefits include:

reduces risk of injury

engages different muscle groups

increases flexibility and core strength

aids injury recovery without compromising fitness level

offers variety

If running is your main form of exercise, consider cross training one to two times a week with cycling, swimming, yoga, or Pilates to experience the above benefits. You should consider adding anaerobic activities such as strength training and weights into your routine one to two times a week.

Supplies

The only items you need to start running every day include a pair or two of running shoes and socks. You may want to alternate between two pairs of shoes in case one gets wet or muddy.

You’ll also need sweat-resistant running clothes like shorts and T-shirts. If you run at night or in the early morning, get a reflective vest or light for safety.

Weekly plan

How often you run each week should depend on your goals and physical fitness level. For example, if you’re a beginner, you don’t need to start out running every day because you’re at a higher risk of burnout or injury. Instead, start by running every other day for 20–30 minutes. Consider trying a couch-to-5K program to start.

Fitting in enough time to run daily or several times a week can be a challenge. Try to run first thing in the morning before your day gets busy. Or, run during your lunch break. Look for run clubs and running meetups in your area for support and motivation. Do short runs during the week, and save your long runs for the weekends when you have more time.

If you’re an experienced runner and plan to run every day, it’s important to schedule your weekly training with plenty of variety. For example, one day a week you could do a long run at your goal race pace. You could spend another day on speed work. One to two days could be short, recovery runs. The other days can be spent doing a hill workout, where you run up an incline repetitively to build up strength in your legs. You also can run or jog in a pool for an active recovery.

Safety

Running safety

Wear bright colors.

Look for popular or well-lit trails or running paths.

Let someone know where you are.

Be sure to stick to well-lit, populated areas when you run. Look for popular running paths and trails in your area. Wear bright colors and a reflective vest if you run at night or early in the morning. You can also run laps on a track or do your speed work there. Watch out for branches and sticks when running on trails. They’re a tripping hazard and can cause an injury.

Stretching

You don’t always need to stretch before you run. You can walk the first few minutes or jog at a slower pace to warm up your muscles. After your run, always stretch out.

Bottom line

Running just a few minutes each day may benefit your health. Research shows it may even extend your life. But do you need to run every day of the week to benefit? No.

Remember, even elite runners stay injury free by scheduling in rest days and cross training days. Try lower-impact activities like swimming and cycling on cross- training days to recover and give your hard-working running muscles a break.

If you aren’t sure how often to exercise or whether it’s safe for you to start running, talk to your doctor. They can recommend a physical fitness program that’s appropriate for your age and fitness level.

Marathon runner Stelios Prassas, at 90 years old, will likely be the oldest athlete to participate in the upcoming Athens Marathon

Stelios Prassas, who prides himself in maintaining not only the physical fitness of a teenager, but also the spirit of one, was born in 1931.

The incredible athlete has won eight national awards, and plans to test out his skills at the Athens Marathon, which will take place on November 13-14.

He is likely the oldest out of all 30,000 runners that will participate in the Marathon, which follows the same route taken by Pheidippides when he ran from Marathon to Athens during the Persian Wars.

In a historic moment that made him the most lauded runner in history, the military courier ran from the battlefield at Marathon, northeast of the Greek capital, to Athens, and then collapsed and died afterward. He was sent to deliver the urgent message that the Greeks had defeated the Persians in 490 BC.

“The most moving moment is always when I finish the Marathon. It’s an indescribable moment! I love it when I enter the stadium, above all when I enter the one in Greece, the Panathenaic Stadium.”

“It’s a temple, all athletes need to kneel there. There are no stadiums with that kind of marble in the world. In other countries, we run to skyscrapers and apartment buildings,” the 90-year-old Greek marathon runner noted.

90-year-old Greek Marathon runner Stelios Prassas loves life

Prassas has a holistic philosophy to health and fitness. In terms of his diet, he mainly eats legumes and vegetables, and very little meat.

He has always been an active person, and he has never exercised with a trainer, rather he listens to “what my body and my heart tell me. My body gives me the ability to be in the stadium and run eight to 10 km (five to six miles) every day at 90.”

“A person must do what he does because he loves it very much,” the athlete stressed.

“The moment I go to the stadium to work out, I feel great love that fills my heart. I feel so much happiness when I am inside the stadium,” he continued.

Prassas, who owns a store in the Athenian neighborhood of Vyronas and is the head of his family, began running as an adult after a friend asked him to come along with him for a run.

“I like what I do very much. I started running marathons at 59,” Prassas stated. His love affair with running has never burnt out.

Yet his love for his wife is even stronger. “My wife’s love is indescribable. She is a heroine of Greece.”

The athlete does not think about the end of his life, rather, he prefers to enjoy each day he is on this earth.

“I have never been afraid of death, I have never thought of it, and it has never passed through my mind.”

“I want all young people to be happy and to enjoy their lives because we are all impermanent, no one will stay here forever,” Prassas stressed.

Five most common running pains and how to fix them

Running can sometimes lead to aches and pains due to its repetitive nature, but that doesn’t necessarily mean you have to suffer. Here’s a rundown of five common conditions you might experience as you accrue mileage — and how to heal them or even avoid them altogether.

1.- Runner´s Knee

Patellar tendonitis earned its “Runner’s Knee” moniker because it’s so common — for runners, that is. It’s essentially swelling in the tendon, either above or below the kneecap, though most experience swelling and pain below. “It’s usually from the hip or ankle, from a biomechanics standpoint,” says Nashville, Tennessee-based sports doctor and running specialist, Jesse Riley, DC, MS. “I’ll first check to see if the ankle or hip might be stiff, because if another joint like the ankle isn’t handling the impact, the knee is taking a lot of that load.”

Skip it: Avoid running too much, too soon. “If there’s not enough endurance in the tissues, you’re more than likely going to experience joint pain,” Riley says. “Sometimes a runner may not be doing enough strength training, too.”

Be sure to hit the gym at least twice per week, to strengthen quads, hamstrings and calf muscles. “It’s also important to run with proper form. If you’re not soft or agile on the ground,” that also leads to inflammation.

Heal it: “Back off your volume for at least two weeks,” Riley says. “That will change the amount of impact you’re putting on your joint.” (Riley also notes that how much someone should ease up depends on the individual injury. “If someone can’t tolerate moderate walking for example, I advise complete rest.”

Riley also recommends foam-rolling the quads and hip flexors and stretching the ankles, to loosen the surrounding areas and release stress on the knee joint.

2.- Plantar Fasciitis 

“It’s usually known now by its modern name: Plantar fasciopothy, and it’s basically an overloading of the tissue at the bottom of your foot,” Riley says.

Poor form can be a common cause. “I also check to see how well someone can balance,” Riley says. “If you can’t balance very well on one leg, for example, the tissues work extra hard to keep you from falling over while running.”

Skip it: Add balance moves to your strength routine. “Integrate single-leg exercises, like one-legged deadlifts, or practice balancing on one foot,” Riley says.

You can also work on improving your cadence. “Shortening your stride can help improve your form and decrease the load on your feet,” Riley says. “The typical recommendation is 160–180 steps per minute.”

Heal it: First, reduce your running volume (rest), and heat and ice as needed. Riley also recommends rolling a lacrosse ball under your foot to boost circulation and speed healing. “Ankle stretches and building calf endurance through calf raises can also help reduce stress on the area,” Riley says.

3.- Shin Splints.

“Most people feel these on the outside of the shin, which is the tibialis anterior muscle,” Riley says. “It can sometimes get inflamed from being overloaded or simply overlooked.”

This is a case when it’s especially important to visit your doctor to rule out a stress fracture.

Skip it: “There’s often not one definitive cause,” Riley says. But running with proper form and cadence (i.e., a shorter stride) can help keep shin splints away. You can also improve your balance to reduce load on the muscle, by performing single-leg exercises in the gym, and boost muscular endurance by tapping your toes.

Heal it: Stretching the muscle between runs can help you feel better. Practice pulling the toes away from your body. “It’s also good to foam-roll the muscle, to bring blood flow to the area.”

You can run with shin splints — depending on the severity of your pain. “It’s still a good idea to play with your mileage to find what works. And if you’re limping, it’s best to slow down to a walk until you’re feeling better,” Riley says.

4.- It Band Symdrome.

Much like other running injuries, this one relates to overuse and resulting inflammation. “It usually presents as a hip or knee issue — perhaps an ankle isn’t mobile enough, so the knee turns inward,” Riley says. “Often the vastus lateralis muscle (which runs along the side of the thigh and is the largest of the quadricep group) fires extra hard to stabilize the knee and becomes overworked. It can feel like it’s always tense.”

Skip it: There can be multiple causes, so your best bet is to ensure all of your joints are mobile and working properly. Riley also recommends incorporating balance exercises and minding your form as you run.

Heal it: You’ll need to see a doctor or mobility specialist to first determine what’s causing your IT Band pain. Treatment is much like what you’d do to prevent issues: Once you determine the cause, strengthen your running muscles as necessary.

You can also foam-roll your muscles, but avoid rolling your IT band, itself. “It doesn’t feel good, and doesn’t achieve anything,” Riley says. Instead, roll along the front of your quad: Tilt your body forward so you can bring blood to the area.

5.- Hip Pain.

Runners often experience hip pain simply from muscles feeling tight, and the hips can especially feel the effects of repetitive motion. The problem can also be an impingement (from too-tight muscles) or, often, bursitis — which is swelling of a bursa: a fluid-filled sac designed to decrease friction in the joint.

Skip it: “Mobility is your best adversary,” Riley says. “Along with stability. Strength training can really help protect your hips.” Riley recommends hitting the gym three times/week if you’ve ever had hip pain and performing moves like hip thrusters, lunges (with a longer stride, to focus on hips) and isometric holds that allow you to build muscular endurance.

Heal it: You’ll first need to pinpoint the cause of your pain to determine treatment. But usually you’ll need some time to rest and then modify your training. You may need to alter your running technique or adjust your volume.

You may also benefit from modalities like dry needling, depending on the nature of your injury, which can calm the surrounding area so as not to cause further irritation to the joint.

A shoe built for all distances - The New Balance 860v12

The New Balance Fresh FoamX 860v12 is a go-to shoe that you can rely on for daily comfort over all distances. The new version has been designed to keep up with the demands of the everyday stability runner.

This shoe is intended for runners who overpronate, and its light and supportive features are what keep runners coming back year after year.

12 versions of success

The original 860 was released 11 years ago it was intended for all types of exercise. Now in its 12th edition, it still has its signature performance fit with added support. What’s changed the most in the 860v12 since the original edition? The shoe now features a seamless and engineered upper with strategic embroidery for support and durability.

What’s remained the same is the stiff medial posting in the midsole, so you can complete your run with the maximum level of support on each step.

What’s new?

The v12 is a step up from v11 with the integration of strategic support into the upper. The shoe also features reflective accents on the upper to catch the light while running in the dark.

The shoe has a full-contact outsole, which features New Balance’s softest foam yet, Fresh FoamX. The shoe is relatively firm with a layered midsole, for those who like a traditional stability shoe with lightweight cushioning. 

Four Fun Track Workouts for Beginners

Although many believe a running track is reserved for track stars, it's actually the perfect place to learn to run, increase your speed, and get away from the repetition of running on the roads.

It's a little like stepping into a yoga studio, as you don't have to contend with honking cars, curious dogs or traffic lights. Tracks are flat and predictable; this makes it easy to hone your pacing skills. The synthetic surface provides a soft, forgiving landing, reducing the impact forces on your muscles and joints.

Before you start running in circles, here are a few things you need to know.

DistanceA standard track includes 4 to 8 lanes, and measures 400 meters around in the innermost lane.

DirectionThe direction of running is usually counterclockwise, but it's best to check the track rules, as some tracks rotate the direction of running daily.

EtiquetteLike driving on an expressway, the inner lane is used for runners who are performing speed workouts. The outer lanes are for slower traffic (walkers and easy running)

Now that you're up to speed, try to tackle these fun track workouts.

Classic Quarters

There's no better way to get to know a track than to run this workout. It ebbs and flows between hard and easy, and boosts your speed and fitness.

Warm-up: Jog four laps (1 mile)

Repeat 4 times:

HARD: Run one lap at a hard, but controlled effort. The goal is to push hard, but not so hard that you can't finish the workout.

EASY: Take one lap to recover by walking until you catch your breath. Jog easy the rest of the way.

Cooldown: Run easy for one lap and walk one lap.

100s

A short, powerful workout to improve your running form.

Warm-up: Jog four laps

Break the track into two parts, the straight-a-ways and the corners.

Sprint the straight-a-ways (100 meters), and walk the corners to recover. Repeat this for 1 mile.

Cooldown: Walk one lap.

Banana Relays

This is a fun, social workout that builds community, speed and stamina. All you need is a banana (aka baton) and a teammate.

Warm-up: Jog four laps

Run two laps (800 meters or about a half-mile) at a comfortably hard effort (not hard, not easy) and, upon finishing, pass the banana to your buddy.

While he or she is running two laps, walk to the start to recover.

Repeat this four times for a total of 2 miles.

Cooldown: Jog two laps at an easy effort with your buddy.

Warm-up: Jog four laps

1: Run one lap at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.

2: Run two laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.

3: Run three laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.

2: Run two laps at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.

1: Run one lap at a hard, but controlled effort. Walk while you catch your breath, then jog until you reach one lap.

Cooldown: Walk one lap.

John Korir and Natasha Cockram prevail in Los Angeles Marathon

John Korir of Kenya made a break with 7 miles remaining to win the 36th Los Angeles Marathon on Sunday.

Natasha Cockram of Wales won the women’s race with a similar strategy.

The 24-year-old Korir, who was second here two years ago, finished in 2 hours, 12 minutes, 48 seconds, nearly six minutes better than countryman Edwin Kimutai (2:18:01). Eritrea’s Amanuel Mesel Tikue finished third in 2:18:17.

Korir’s older brother, Wesley Korir, is a two-time Los Angeles champion.

“Now our family is so happy today,” John Korir said. “This is three times our family winning this race. We are happy now.”

Cockram won after placing 13th in the London Marathon on Oct. 3. She ran the 26.2-mile Stadium to Stars course in 2:33:17.

“I wasn’t sure how my body was going to be feeling after London,” Cockram said. “About halfway, I felt sure and comfortable. I kind of wish I’d gone earlier.”

Kenya’s Antonina Kwamba was second in 2:37:36, edging Russia’s Nina Zarina by a second.

Korir and Cockram each won $6,000. The total prize purse was $40,000.

The race traditionally takes place in March. It returns to that spot next year.

Five tips to stay motivated at an older age

What is the key to running well and enjoying it as you age?

I imagine this intriguing question is asked and answered often by senior runners all over the world. As we leave our youth and the physical abilities that accompany it behind, how do you keep running in a healthy and enjoyable way?

These days there are so many runners who are in their forties and beyond. Every one of them, of course, is an individual, and what works for them may be different to the next person. Being not far off 50 now, and eight years into retirement from life as an elite athlete, I often ask myself these questions. If anyone has any good answers, I’m all ears!

The recent London Marathon on 3 October incorporated the inaugural Abbott World Marathon Majors Wanda Age Group World Championships. This race brought together the world’s best marathon runners over the age of 40. The winners of the various categories were deservedly lauded for becoming world champions, and the sheer energy and enthusiasm of all these senior runners was quite something.

After the race, I was fortunate and humbled to meet Koichi Kitabatake (87) from Japan. A relative newcomer to the marathon, having taken it up at age 78, he was a picture of good health. The sight at these championships of fit, healthy and energetic role models left me feeling incredibly inspired.

From coaching senior runners and from my own, admittedly limited experience of ageing, I offer up a few tips which might answer the questions I posed above.

1 Less is more

As we age, recovery takes longer and we may be more prone to injuries as our bodies get older. To maintain the cycle of super-compensation, in which training stimulates the adaptation that makes you fitter and faster, less training and more rest is often necessary.

2 Set new goals

Looking forwards and creating fresh, exciting challenges is helpful for finding motivation. They need not be outcome goals – process goals are a practical and useful tool for organising a sustainable training routine.

3 Leave your young self behind

Comparing your times and achievements to your younger self risks leaving you feeling disappointed. I spent several years unable to accept the inevitable passage of time – and none of that was helpful!   

4 Seek out variety and enjoyment

Making running something you look forward to, a sociable activity with your friends, and overall a positive experience will certainly help with motivation. Trying races you’ve never run before, running on a different surface, or in a new place, are all ways to refresh your routine and keep it interesting.   

5 Just keep moving

During difficult times when you can’t or don’t want to run, simply doing some physical activity is key. Once you become inactive, it’s much more difficult to restart. Walking, or a mixture of running and walking, cycling, hiking, swimming… any activity will keep your fitness going.

How the Dibaba sisters from Ethiopia became the fastest family on earth

Ethiopian distance runner Tirunesh Dibaba made history at the 2008 Beijing Olympics when she became the first woman to win gold in both the 5,000-metre and 10,000-metre races. She defended her gold medal title in the 10,000 metres at the 2012 London Olympics, becoming the first woman to win the event at two consecutive Olympics.

She was inspired by a family of runners. In fact, she and her sisters have been amazing in the field of distance running. The Dibaba sisters — Tirunesh, Genzebe, Anna, and Melat — are the only siblings in recorded history to hold concurrent world records, and they are a fiercely competitive family from a humble background.

They were raised in a round mud hut in the Ethiopian capital, Addis Ababa, without electricity. Their parents were subsistence farmers who grew wheat, barley and teff. As a matter of fact, the Dibaba siblings are seven in all, and all of them run. Tirunesh, however, is the most decorated, having three Olympic gold medals. She had wanted to enroll in school but opted for the Corrections (Prisons Police) sports club. 

At age 15, she debuted internationally on Ethiopia’s junior squad at the 2001 world cross-country championships, where she placed fifth. She continued with junior-level silver medals in cross-country and on the track in 2002. She won the world junior cross-country title in 2003, set a 5,000-metre junior world record and won gold in the 5,000 metres at the International Association of Athletics Federations (IAAF) world track and field championships, making her the youngest-ever world champion in her sport.

Her sister, Genzebe, is not doing badly in sports. Ejegayehu, who is their older sister, is also an Olympian who won silver from Athens. Their cousin, Derartu Tulu, was the first Black African woman to win Olympic gold in the 1992 games. She won another Olympic gold medal in Sydney in 2000. 

“It’s not a stretch to say they are the world’s fastest family”, Ato Boldon, NBC’s track analyst, told Vogue in 2016. The sisters have remained a household name in Ethiopia, a country that has produced some of the world’s greatest runners, alongside Kenya.

The mother of the Dibaba sisters told Vogue that the siblings are successful thanks to the environment they were raised in, especially the ready supply of milk they get from the family cows. According to Vogue, author David Epstein has said that much of Ethiopia and Kenya lies in an altitude “sweet spot” high enough to cause physiological changes but not so high that the air is too thin for hard training.

The runners’ feat is also attributed to their diet — especially teff rich in iron and calcium — and their “small lightweight frame”. The Dibaba sisters have the body type good for sports, analysts say. Boldon said in 2016 that if one compares the sisters to a car, they would be a Ford Focus with a Ferrari engine.

The Dibabas are good at sports but they don’t really like watching sports. They prefer movies, especially Amharic films, said Tirunesh, who in 2008 married fellow track-and-field Olympic medalist Sileshi Sihine in a nationally televised wedding ceremony.

And just like other successful athletes, the Dibabas have invested their monies back into their communities. The sisters, alongside their in-laws, are real estate moguls owning several buildings in Addis Ababa. Still, the sisters continue to shine brightly in the sports world.

Molly Seidel breaks U.S. record at New York City Marathon – with two broken ribs

Olympic bronze medalist Molly Seidel ran the fastest time ever by an American woman at the New York City Marathon on Sunday, shattering the previous course record by more than a minute.

Then, a little more than an hour later, she revealed she had done so with two broken ribs.

"It started hurting later in the race, like badly," Seidel said. "But I didn't feel like it was messing up my stride or anything. I went all out with what God gave me today. I think I made the most of the situation I was in."

Seidel, 27, declined to specify how she suffered the injury but said it happened about a month ago. And up until two weeks prior to Sunday's race, she said she was in so much discomfort that she considered withdrawing from the event altogether.

After what she described as "frank" conversations with her coach and agent, the Wisconsin native felt healthy enough to give it a go. She credited a team of physical therapists for aiding in her recovery and said she was grateful that she sustained the injury so far in advance from the race.

"(The broken ribs) definitely hindered training a little bit, but it was manageable for the race," Seidel said.

"There's not a whole lot you can do with that. You kind of just wait for it to heal. Luckily it happened far enough out from the race – it was about a month out – so it gave me the time to be able to heal."

Seidel ended up not just running and finishing the race – which was just the fourth marathon she's ever run – but also placing fourth with a time of 2:24:42.

The previous course record had been held by Kara Goucher, who finished in 2:25:53 in 2008.

"I actually didn't know until I crossed the line, that that was what had happened," Seidel said of breaking the American record. "I'm just so incredibly honored. There are so many good women who have run on this course. I think it's really a testament to the women who were in this race, that I was able to just kind of hang onto that group. Obviously I fell off from the main pack, but kind of just kept pushing."

Peres Jepchirchir ended up pulling away to winSunday's race, which marked the 50th running of the New York City Marathon. Jepchirchir and Seidel both finished on the podium at the recent Summer Olympics in Tokyo, with the Kenyan winning gold and the American taking bronze.

Seidel said one of the reasons she chose to compete in New York, despite her injury, was the promise of being able to celebrate the result with her family members, who had to watch her Olympic performance from home due to COVID-19 protocols at the Games.

A reporter asked Seidel how she planned to celebrate.

"Oh my God," she said, "I hope there's a beer waiting for me at the hotel."

Shalane Flanagan saved the best for last, finishing the New York City marathon in 2:33:32

It’s not uncommon for elite runners to take as many as six weeks off from running after a grueling marathon.

Then there is Shalane Flanagan, 40, the New York City Marathon champion in 2017, who did the opposite. With all six of the world’s major marathons packed into as many weeks this fall because of the coronavirus pandemic, Flanagan saw an opportunity to do something extraordinary. She decided to run them all — Berlin, London, Chicago, Boston, Tokyo and New York — in under three hours each.

Flanagan, who is retired from professional running, traveled roughly 10,000 miles round-trip with her toddler son for Berlin and London. She ran Chicago and Boston on back-to-back days. Organizers ultimately canceled the Tokyo race, but Flanagan still ran a marathon on her own near her home in Oregon two weeks ago to make up for it. Her slowest time was in Chicago, which she completed in 2 hours 46 minutes 39 seconds. She completed three of the races in under 2:40, including an extremely fast 2:35:04 in London.

But she saved the best for last, finishing in 2:33:32 in New York.

Kenyan duo of Peres Jepchirchir, Albert Korir win 50th edition of New York City Marathon

Peres Jepchirchir pulled off a historic double Sunday.

Three months after she won gold at the Summer Olympics in Tokyo, Jepchirchir turned around and won the 50th edition of the New York City Marathon, emerging from a pack of three in the final mile to cross the finish line in 2 hours, 22 minutes and 39 seconds.

The 28-year-old Kenyan is the first woman to win Olympic gold in the marathon, then win a major fall marathon thereafter.

Meanwhile, countryman Albert Korir won the men's race in dominant fashion, with a time of 2:08:22.

While Korir separated himself from the rest of the field by Mile 20, the women's race proved to be much tighter, with three women neck-and-neck entering the final mile.  Viola Cheptoo ended up finishing second, followed by Ababel Yeshaneh of Ethiopia in third.

Cheptoo, the younger sister of retired American marathoner Bernard Lagat, shared a moment with her brother after the race; Lagat was working as a commentator for ESPN's television coverage of the event.

Molly Seidel, who won a surprising bronze at the Tokyo Olympics over the summer, was the highest-placing American in the women's field. The 27-year-old finished fourth with a time of 2:24:42.

Elkanah Kibet, who also placed fourth, was the top American finisher on the men's side with a time of 2:11:15.

Sunday's race marked the 50th running of the New York City Marathon. The event initially consisted of 127 people running laps around Central Park in 1970, with a $1 entry fee. It has since blossomed into one of the largest and most iconic marathons in the world.

Reigning Paralympic champion Marcel Hug of Switzerland dominated the men's wheelchair race, besting the rest of the field by more than six minutes with a time of 1:31:24. Madison de Rozario of Australia also followed up a Paralympic gold with a win in New York, cruising to victory in the women's wheelchair race in 1:51:01. 

Victor Kiplangat takes debut win in Istanbul, Sheila Jerotich comes from behind in stunning sister act

Running his debut at the classic distance Victor Kiplangat became the surprise winner of the N Kolay Istanbul Marathon. The 21 year-old Ugandan, who is a training partner of Olympic 5,000 m Champion and world record holder Joshua Cheptegei, clocked 2:10:18 after battling with three other contenders in the final mile of the race. Kenya’s Robert Kipkemboi took second with 2:10:23 while Solomon Mutai of Uganda was third in 2:10:25.

There was even more drama in the women’s race: With just 500 metres to go Kenyan Sheila Jerotich came from behind to then triumph on Istanbul’s Sultanahmet Square in 2:24:15. To make it even more stunning: The runner the 32 year-old overtook shortly before the finish was her sister, Jackline Chepngeno. While she was the runner-up in 2:24:21, Ethiopia’s Ayantu Abdi followed in third place with 2:24:45. It is most likely unique that sisters took the first two places in a major international marathon. The men’s and women’s winners receive a prize purse of 35,000 Dollar each.

Including events at shorter distances a total number of over 35,000 runners entered the race. With this figure the N Kolay Istanbul Marathon was one of the biggest races worldwide since the beginning of the pandemic. In view of the Covid 19 situation strict hygiene regulations were in place. The N Kolay Istanbul Marathon is a World Athletics Elite Label Road Race.

Men’s Race

Starting on the Asian side of Istanbul the course has a significant drop once it reaches European territory within the first five kilometres. Despite this drop and good weather conditions the pace was slow. The favorites opted for a tactical race instead of following a pace which was set to break the Turkish allcomers’ record of 2:09:35. A group of 17 men then passed the half way mark in 65:21.

There was no proper attack until very late in the race. Runners knew about the steep climb up to the finish that waited for them in Istanbul’s historic centre and held back. Records were out of reach, but a thrilling race for victory developed.

It was Robert Kipkemboi who finally started a move with around five kilometers to go. Fellow-Kenyan and defending champion Benard Sang lost contact to the group and when the 38th kilometer was covered in 2:53 course record holder Daniel Kibet could not follow as well. He had won the N Kolay Istanbul Marathon in 2019 with 2:09:44. Four runners were still in contention when the climb began with around a mile to go: Kenyans Robert Kipkemboi and Moses Kemei as well as Ugandans Victor Kiplangat and Solomon Mutai. Surprisingly it was the debutant who took the lead and pushed hard all the way up the hill. Kiplangat, who has a good half marathon PB of 59:26, was rewarded with his biggest career win.

“I am thrilled to have won my debut marathon. But I knew that I was in good shape. I train in very hilly terrain and was confident that I would be strong in the final section,“ said the 21 year-old winner, who trains with Joshua Cheptegei in Kapchorka in Uganda at an altitude of around 2,000 m. “Joshua is my idol. And he helps me a lot,“ said Victor Kiplangat, who thinks that he has the potential to run 2:05 to 2:06 in his next marathon in spring. “If I achieve such a time on a flat course I hope to get selected for the World Championships’ marathon next summer. And then I would love to come back to Istanbul to defend my title.“

While the first four finishers ran a negative split which is very rare in Istanbul due to the nature of the course, Turkey’s best runner produced a fine performance as well: Hüseyin Can finished 14th with 2:16:01 and broke the national record for under 23 year-olds.

Women’s Race

In contrast to the men the women ran a blistering pace during the first part of the race. A group of ten runners passed the 10k point in 32:48 which pointed towards a 2:18:30 finishing time. Three years ago Kenya’s World Champion Ruth Chepngetich established a sensational course record of 2:18:35. However the leaders could not hold on to this sort of pace. They reached half way in 70:19 and then passed the 30k mark in 1:40:48.

Four runners were left in the leading group shortly after 30k: Sheila Jerotich, Jackline Chepngeno, Ayantu Abdi and Judith Cherono of Kenya. Cherono soon dropped back and then it was Jackline Chepngeno who moved clear. At 40k she was already 22 seconds ahead and looked certain to win the race. But during the uphill stretch Sheila Jerotich came closer and closer and finally overtook her sister with just 500 metres to go.

“I am not disappointed at all. My aim was to finish on the podium and I have achieved that,“ said Jackline Chepngeno, who improved her PB by 17 seconds with a time of 2:24:21. It was only then when she revealed that it was her sister, who had stopped her from winning the race. „We are best friends, we train together and we are actually sisters. Since we are both married we have different names.“ While Sheila Jerotich, who improved her PB from 2:26:06 to 2:24:15 in Istanbul, can not speak English her sister translated for her: “I am really happy to have won the race. Next year we both want to come back to Istanbul.“

Results

Men:

1. Victor Kiplangat UGA 2:10:18

2. Robert Kipkemboi KEN 2:10:23

3. Solomon Mutai UGA 2:10:25

4. Moses Kemei KEN 2:10:28

5. Benard Sang KEN 2:10:59

6. Daniel Kibet KEN 2:11:09

7. Mengistu Nigatu ETH 2:11:15

8. Chalachew Tiruneh ETH 2:11:20

Women:

1. Sheila Jerotich KEN 2:24:15

2. Jackline Chepngeno KEN 2:24:21

3. Ayantu Abdi ETH 2:24:45

4. Judith Cherono KEN 2:27:23

5. Fetale Tsegaye ETH 2:28:53

6. Zinash Debebe ETH 2:29:45

7. Emily Kipchumba KEN 2:30:25

8. Betty Chepkwony KEN 2:30:28

photo credit:Spor Instabul

Ugandan and Kenyan claim wins at Istanbul Marathon

The only intercontinental marathon in the world was held in three categories: the 42,195 meters run, as well as the 15-kilometre and eight-kilometre public run.

Uganda's Victor Kiplangat and Kenya's Sheila Jerotich have clinched the 43rd Istanbul Marathon.

Kiplangat, 21, won the men's title, while Jerotich, 32, claimed women's race in the annual road running event on Sunday that hosted 54 elite athletes.

Both athletes each received a $35,000 prize.

The only intercontinental marathon in the world was held in three categories: the 42,195 meters (138,435 feet) run, as well as the 15-kilometer (9.3 miles) and eight-kilometer public run.

The concept of running from Asia to Europe, which was first brought up by Tercuman Newspaper in 1973, was realized in 1979 with a group of German tourists.

The Istanbul Marathon, which is included in the "Gold Label Road Races" of the World Athletics Association (IAAF), is among the most popular marathons in the world.

Powered by plants: elite athletes on the impact of a vegan diet

Changing what you eat might not seem like an obvious solution to environmental sustainability. It doesn’t have the immediacy of plastic reduction or avoiding fossil fuels. But there is increasing evidence that a shift to a plant-based diet can hugely reduce an individual’s impact on the climate, primarily with less energy required in food production from meat and dairy products.

A study from the University of Oxford found that people can cut their carbon footprint from food by up to 73% by switching to a vegan diet. Furthermore, the reclaiming of global farmland used for agriculture would revitalise wildlife conservation and hugely reduce extinction.

All of which makes fascinating reading for any ecological-minded athlete. But what are the implications on athletic performance? Nutrition is a fundamental element of performance at the highest level, so is it possible to help the environment and still succeed as an elite athlete on a vegan diet?

More international athletes are making the change and are proving that it is.

Kaylin Whitney, who ran world U18 100m and 200m bests in 2014, is one such athlete who is now relying upon plants to power her to international success. She switched to a vegan diet in the lead up to the US Trials and Tokyo Olympics, while also transitioning to the 400m from the short sprints.

Whitney reached her first Olympics and left with two medals: gold from the women’s 4x400m having run the opening leg in the heats and bronze in the mixed 4x400m where she ran the third leg.

The US sprinter followed in the vegan spike marks of Morgan Mitchell, who was a member of the Australian 4x400m quartet that finished seventh at the Rio Games. Mitchell has since started to make her mark in the 800m, representing Australia at the Tokyo Olympics on a plant-based diet.

Middle distance runner Andreas Vojta has been representing Austria in major championships for over a decade, including the 2012 Olympic Games, five European Championships and six European Indoor Championships.

He first turned to veganism in May 2018, driven by a passionate belief in animal rights and addressing climate change. “I went vegan for ethical and environmental reasons,” he says. “I was learning more and more about animal agriculture and quickly found out that I could not unite my ethical views with the cruel industries I was actively supporting every day. So, I aligned my morals with my actions and went vegan.

“I suddenly felt like I was doing the right thing, which really frees up your mind. The least I could do was go vegan for the animals, our planet and also my own body. I actually went vegan without any considerations from the health side, but I experienced some benefits from a health and performance standpoint. I started feeling a faster recovery after intense workouts and competitions and also needed less sleep.”

His shift aroused the curiosity of his fellow athletes, particularly as he has set his personal bests over 3000m (7:49.75) and 5000m (13:24.03) and a national 5km road record (13:48) while vegan.

“Even though most people know what veganism is, they don't have a lot of practical experience with it and are curious to know how it works, especially as an athlete,” he explains.

“Like every change in your life, it might be unfamiliar the first weeks, but then it just becomes part of your everyday life. Nearly everyone I talk to already understands the massive ethical issues that come along with animal farming, so as a next step I am trying to help and inform everyone who wants to know how they can easily integrate a vegan lifestyle into their lives.”

For ultra runner and international masters age-group marathon runner Fiona Oakes, veganism has been a way of life since she was a child. The British runner holds the women's world record for the fastest aggregate time to complete a marathon on all sevens continents (23:27:40). But it is through her role as co-founder of the running club Vegan Runners where she has drawn most attention to veganism.

“I had qualified for the championship start of London (Marathon) in 2004 and realised it was an amazing opportunity to promote veganism in a positive way to a captive audience who were already invested in their health and wellbeing,” she says.

“It was an opportunity to wear a 'billboard' promoting the word vegan and run through the closed roads of the capital while spectators, press and media looked on. We went for it, and this is how Vegan Runners was born.”

Since then, the club has grown exponentially and is now the UK’s fastest growing running club, with nearly 3000 members.

“As the years have passed, I have obviously sought and gained much more information on how veganism not only benefits the animals but the planet, the environment, individual and global health. The real beauty is I am constantly learning more about its comprehensive positive universal impact on a daily basis.”

Her most recent project is seeing her create a new endurance event, the Running for Good Ultra, to champion positive change, including environmental sustainability.

“For me, my running has always been about building a positive platform from which to speak about and promote an issue which I am passionate about," she says. "That issue being the positivity of veganism for so many reasons.

“I honestly believe that having an 'ulterior' motive – or at the very least an 'extra' motive – rather than just running races for times, trophies and medals, has enhanced my ability to keep motivated and inspired over many years and to train hard and maintain focus.

“It's truly my belief that when you are out there either training or racing, the idea that there is a deeper reason and that others may be influenced or inspired by your presence, commitment, actions and achievements, is just the tonic you require to keep invigorated and excited at the prospect of your next run.”

For Oakes and many other vegan athletes, going green has become even more important than winning gold.

2021 NYC Marathon: Weini Kelati, Drew Hunter win Abbott Dash to the Finish Line 5K

Two-time NCCA champion Weini Kelati smashed the event record at the Abbott Dash to the Finish Line on Saturday in Central Park.Kelati took the tape in 15:18, while indoor champion Drew Hunter won the men's race in 13:53.Kelati, who became a U.S. citizen in June, finished the race on a solo sprint to win her first U.S. title and finished six seconds faster than Molly Huddle's previous event-best mark.She also finished 29 seconds ahead of runner-up Grace Barnett, a U.S. Olympic Trials finalist.It also marked the first U.S. road title for Hunter, who jumped into the lead with about 100 meters to go in Central Park.About 7,000 runners registered for the Abbott Dash to the Finish Line 5K, a sort of warmup to the 2021 TCS New York City Marathon on Sunday.The 3.1-mile race traverses part of the marathon course, starting near the United Nations Headquarters in Midtown East and ending at the marathon finish line in Central Park.

It was the largest field for an endurance race in New York since the 2019 marathon.It's also a USA Track and Field championship race and the field included five Olympians and 20 championship winners.

The race featured a $60,000 prize purse - the largest of any 5K race in the world.The Kelati and Hunter will each win $1,500 after crossing the finish line first.

Rock ‘n’ Roll Savannah full marathon event cancelled due to bad weather

The Rock ‘n’ Roll full marathon has been cancelled in Savannah due to inclement weather.

The event will still hold the half marathon and relay event. All marathon runners will have the option of participating in the half marathon.

The official statement reads:

“Due to deteriorating weather conditions we have determined we cannot host the Rock ‘n’ Roll Running Series Savannah full marathon distance. The Rock ‘n’ Roll Running Series half marathon and relay will continue. All marathon participants will have the option to participate in the half marathon.

It may rain during the Rock ‘n’ Roll marathon Saturday in Savannah and concerns are flooding in about how the race may be impacted.

Flooded roads would not be ideal for marathon runners. Rock ‘n’ Roll Marathon organizers said they’ve diagnosed the possible problem areas and have plans to make sure it won’t affect the runners.

“The men and women that prepare the route are some of the best in the business, and they are prepared for multiple contingencies, they always are. I know they’ve worked with the city for tomorrow that if, should there be a point of the route that floods, they already have a plan to make it seamless so that there will be minimal impact. The runners won’t even notice it,” Savannah Sports Council Director Rob Wells said.

And not just the runners, the Savannah Police Department wants to make sure everyone is safe,

“18,000 runners are a lot of people to be on the roads. With those folks running on our course, if you accidentally find yourself on the course, please follow the instructions of the officers. We may have you stop past you and then we will get you off the course as quickly as we can,” Savannah Police Sgt. Jason Pagliaro said.

He went on to say the rain makes that even more of a problem, so he is asking drivers to also be extra careful this weekend and specifically on Saturday while the marathon is happening.

Four ex-Bachelor contestants to run the New York City Marathon

Here are The Bachelor fan favourites set to take the start line on Nov. 7.

Tayshia Adams

Adams was on the 23rd season of the Bachelor and the 16th season of The Bachelorette – where she stepped after the original bachelorette left the show early. This will be Adams’s first marathon, and she will be raising funds for the World Vision Foundation.

Zac Clark

Clark found love on the 16th season of The Bachelorette, getting engaged to Tayshia Adams. Clark will run the race with his fiancée in support of his Release Recovery charity, which aims to make mental health and substance abuse treatment available to underserved populations. Clark has battled with addiction in the past and since then has become a pretty serious marathoner, running 3:43 at the 2021 London Marathon.

Tyler Cameron

Cameron was a fan favourite on season 15 of The Bachelorette, having his heart broken as the runner-up. Cameron has transitioned into a marathon runner, most recently competing at the 2019 New York City Marathon (4:39).

Matt James

The former athlete and bachelor is no stranger to running. In an interview with Bachelor Nation, he said that running is his favourite way to stay in shape. He ran both the Chicago Marathon and New York City Marathon in 2019, alongside his best friend and fellow Bachelor star Cameron. Both James and Cameron will be competing in the marathon for the Andrea Cameron Foundation, which is named for Cameron’s mother, which awards scholarships to less privileged students.

Thinking About Bailing During Your Long Run? Here Are 5 Things You Should Consider

Having a tough day? Whether you should persevere or pack it in depends on several factors.

If you’ve ever found yourself in the second half of a long run debating whether you should cut it short, you’re not alone. Mounting fatigue has a way of inducing that internal discussion among many runners.

Making the right decision for you can be tricky. On the one hand, you’re already really tired, and you have several miles to go; won’t mindlessly sticking it out put you in a hole and compromise your upcoming training and racing? On the other hand, isn’t one of the main points of long runs to get used to keep on keeping on when the desire to stop strikes?

As with most matters in running, the best answer is “it depends.” Here are five things to consider when a long run isn’t going well.

Are you having a specific bodily pain?

Discomfort—mild muscular fatigue or tightness, stomach distress, hot spots on your feet—is typical when you’re going long. These unpleasant sensations seldom merit changing your plan for the day.

A specific bodily pain is another matter. Sara Hall, the second fastest marathoner in U.S. history, says she cuts long runs short under only one condition—if she’s worried about an acute pain or tight spot that might become an injury if she runs through it.

A good rule of thumb here is to assess whether your troublesome spot is making you alter your running form. If so, being a disciplined runner in this instance means ending the run. Continuing with compromised form can not only lead to injury in the noticeable area, but also cause problems elsewhere from you compensating for the trouble spot.

If you don’t have a potentially injurious pain, why do you want to shorten this run?

Probably the most common reasons for considering cutting a long run short are that the run is a much greater mental struggle than it should be and that you feel much more tired than usual. All runners have days like these, thanks to the fact that we’re humans, not machines that can predictably perform the same at, say, 8 a.m. every Sunday.

“People only have so much willpower,” Mark Coogan, a member of the 1996 U.S. Olympic marathon team who now coaches the elite group New Balance Boston, tells Runner’s World. “Life circumstances are part of the training process, so you need to account for them.”

If your family or work life has been particularly stressful lately, a long run can be a good way to reboot mentally. But it can also seem like just another obligation, and slogging away to hit an arbitrary mileage goal for the day can further drain you psychologically. If the run you’re doing isn’t a crucial part of your training plan—more on that below—it’s probably not a good idea to spend lots of precious mental capital on it. Cut the run short, and don’t beat yourself up over doing so.

If you feel okay mentally, but physically worn down almost from the start, you’re probably best off cutting the run short, especially if you have an important race in the next week or two. If you don’t have a race you care about in the next week or two, first try slowing your pace. If doing so doesn’t help, and the run isn’t an especially important one, then it’s okay to go shorter than you planned.

After any of these scenarios, do two things. First, focus on maximizing recovery in the immediate aftermath of your run—consume carbs and protein within an hour of finishing, stay on top of rehydrating, and do some gentle stretching or walking later in the day. Take at least one more easy day than usual before your next challenging run.

Second, review your recent training. Have you upped your mileage and/or intensity lately? Was the long run too soon after a race hard workout? Are you trying to train like you “should” even though your non-running life is currently extraordinarily stressful? Are you following a cookie-cutter training plan that might not mesh with how you recover after long and hard runs?

“My training plans are always written in pencil,” Sara Slattery, who placed fourth in the 10K at the 2008 Olympic Trials and is now the head men’s and women’s cross-country coach at Grand Canyon University in Phoenix, tells Runner’s World. “Each athlete is very different in how they can handle training.”

Elite runners constantly adjust their training, and you’re allowed to as well. You might be someone who does best with three easy days before your toughest sessions, or who thrives on doing long runs on something other than a once-a-week schedule.

What are you training for?

Long runs have a place in all training programs. As legendary coach Bill Squires put it, they put the tiger in the cat.

But prioritizing long runs depends on what you’re training for. If you’re getting ready for a marathon, they’re arguably the most important aspect of your buildup. If your focus this season is a 5K PR, not so much. Slattery and Coogan agree that, if you’re not getting ready for a half marathon or longer, the cut-it-short threshold is lower than if you’re training for a long race. Gutting out a two-hour run when you’re overly tired will likely detract from the harder sessions, like kilometer repeats at 5K pace, that specifically prepare you for shorter distances.

That’s not to say that marathoners should do all long runs as planned regardless of how they feel. “Almost all marathoners already know how to persevere,” Coogan points out.

You don’t need to always prove to yourself you’re not a quitter. In his prime, Coogan trained with some of the best runners in the world of that era, such as former marathon world record-holder Steve Jones. Their typical long runs were 20 to 22 miles. “But if they were tired, they would often just cut off and say, ‘I am only doing 15 today.’ It’s being smart and knowing your body,” Coogan says.

If you’re training for a marathon, what is the goal of this particular long run?

Long runs for marathoners have two main types—putting in time on your feet at an easy to moderate effort, and harder outings that incorporate stretches at around goal marathon pace, or sometimes even a little faster. If you’re struggling on the first kind—a just-get-in-the-work long run—see if backing off the pace helps.

You don’t need to always prove to yourself you’re not a quitter. In his prime, Coogan trained with some of the best runners in the world of that era, such as former marathon world record-holder Steve Jones. Their typical long runs were 20 to 22 miles. “But if they were tired, they would often just cut off and say, ‘I am only doing 15 today.’ It’s being smart and knowing your body,” Coogan says.

If you’re training for a marathon, what is the goal of this particular long run?

Long runs for marathoners have two main types—putting in time on your feet at an easy to moderate effort, and harder outings that incorporate stretches at around goal marathon pace, or sometimes even a little faster. If you’re struggling on the first kind—a just-get-in-the-work long run—see if backing off the pace helps.

Elite Canadian marathoners Dayna Pidhoresky and Rachel Cliff and ultramarathoner Mathieu Blanchard offer their tips to help runners fuel their training

Nutrition is one of the pillars of athletic performance, and its importance for runners cannot be understated. Put simply, if you want to run well day in and day out, you have to fuel your body properly so you can perform to your maximum potential in workouts and races. Elite Canadian marathoners Dayna Pidhoresky and Rachel Cliff and ultra-marathoner Mathieu Blanchard understand this all too well, and they sat down with Canadian Running to offer their advice to runners who want to fuel properly to maximize performance.

Blanchard explains that runners need to be very attentive to the fuel they are taking in, because it helps their bodies prepare for their training load. It also allows them to maintain intensity during workouts and races and assists in recovery afterward. “Poor nutrition could also make our tissues more inflamed,” he says, “and therefore cause injuries, or even cause gastric disorders during exercise and low energy.”

Cliff agrees and adds that any athlete competing at a high level is following a healthy, balanced nutrition plan. She says that means eating enough calories to support your training, as well as getting a good balance of carbohydrates, fats, protein, vitamins and minerals. As a predominantly plant-based athlete (though not fully vegetarian), Cliff says getting enough protein is her biggest struggle. To improve her intake, she tries to find little ways to include protein-rich foods into every meal and snack.

“A smoothie is a great way to get more protein in because you can add a lot of things like chia seeds, hemp hearts and yogurt,” she says. Cliff also really likes using the Näak Nutrition cricket protein powder, which provides a lot of protein with a low environmental footprint. And before you ask, Cliff says no, the cricket powder doesn’t taste like you’re eating bugs.

“That’s one of the things I love about Näak, that they find ways to sneak protein into food in a way that you can’t taste it, but it’s there,” she says. “The great thing about the cricket powder is that it’s a complete protein.”

Minh-Anh Pham, co-founder of Näak Nutrition, says they understand not everyone is ready to eat crickets yet, which is why the company has also developed a line of plant-based bars and powders. “Our mission is to make sport nutrition more sustainable,” he explains. “We want to give you maximum nutrition with a minimum impact on the environment.”

“I love this stuff,” says Pidhoresky. “The taste, texture, what they strive for as a company as they aimto be kinder to the environment…and if you are scared of crickets you can opt for the vegan protein powder or bars!”

Like Cliff, Blanchard also says adequate protein intake is a priority in his nutrition plan, and if cricket protein really isn’t your thing, he enjoys Näak’s vegetarian products, like their protein bars and powders, to help him meet his needs. Both the cricket products and vegetarian products have a smooth brownie texture, no gastro-intestinal discomfort and long-lasting energy. “I love the recovery protein powder because it is vegetarian and digests very well,” he explains. “I have never had an upset stomach like with other protein powders.”

When asked what nutrition advice she would give to recreational and competitive runners, Cliff says the most important thing is to be aware of your training volume and be really cognizant that you don’t put yourself into an energy deficit. “Don’t try to cheat your body out of the nutrients and calories it needs to recover,” she says. “In the long run, it will pay off.”

In a similar vein, Pidhorseky says runners need to respect the 30-minute window after a workout and fuel appropriately. “You will recover so much better and achieve so much more,” she adds.

Näak Nutrition holds the values of sustainability and community close, and the company donates three per cent of their profits to the B.C. Parks Foundation, which manages the parks in both B.C. and Alberta. To learn more about the Näak products or the company’s sustainability and community initiatives, head to ca.naakbar.com.

Rare Puma track spike featured on Pawn Stars

A pair of prototype track spikes from Puma made an appearance on the American hit reality TV show Pawn Stars. The limited-edition 296 track spike was created leading up to the 1968 Olympics in Mexico City, and is widely considered to be worth over USD $100,000.

A pair of prototype track spikes from Puma made an appearance on the American hit reality TV show Pawn Stars. The limited-edition 296 track spike was created leading up to the 1968 Olympics in Mexico City, and is widely considered to be worth over USD $100,000.

The owner brought them to the pawnshop asking for USD $150,000. The shop’s owner brought in a shoe expert to appraise the shoe, and he discovered that the shoes were in their original box and had never been worn. Then a sports memorabilia expert predicted the shoes could were worth six figures at auction, since they were one of only 100 pairs that came from Germany to North America. The shop owner offered $90,000, but the shoes’ owner refused to sell them for less than $100,000, and left.

The 296 prototypes were worn by the ’68 Games 200m gold medallist Tommie Smith at his U.S. Olympic Trials, helping him set the old 200m American record in 1968, which was unratified because the spikes were illegal.

Course record holder Daniel Kibet aims to regain Istanbul Marathon title

Kenya’s Daniel Kibet seeks a second victory when he returns to the N Kolay Istanbul Marathon, a World Athletics Elite Label road race, on Sunday (7).

The 25-year-old, who was inspired by former world record-holder Paul Tergat, produced a surprise two years ago when he won the race despite starting as a pacemaker, improving the course record to 2:09:44.

He may well have to break the record again to repeat his victory. With a dozen runners on the start line featuring sub-2:10 PBs, organisers hope that the event can regain the Turkish all-comers’ record it lost to Izmir in April, when Ethiopia’s Tsegaye Getachew ran 2:09:35.

“I am happy to be back in Istanbul and my aim is to regain my title,” said Kibet, who set his PB of 2:06:49 when finishing fifth at the Seville Marathon in 2019.

“I am ready for a faster time than in 2019, but my main focus will be on victory. The question always is: will the favourites in the first group follow the pace of the pacemakers or will they sit back? You will not want to be the only athlete to go with the pacers.”

Kibet first raced the Istanbul Marathon in 2018. “I was in really good shape, but got a hamstring problem after 32 kilometres, which forced me to drop out,” he explained.

“Knowing the course in Istanbul is an advantage. It is fast, but some parts are difficult, especially the last three kilometres with some uphill sections.”

Leading the entry lists with their respective personal bests of 2:05:25 and 2:21:59 are Ethiopia’s Bazu Worku and Mamitu Daska.

Joining Kibet and Worku among the men’s race entries are Ethiopia's Yitayal Atnafu Zerihun, the 2019 runner-up who has a best of 2:06:21, plus 2:06:25 runner Chele Dechasa and Abayneh Ayele, who has run 2:06:45 and finished fourth at the 2016 World Half Marathon Championships in Cardiff.

Kenya’s defending champion Bernard Sang, who ran his PB of 2:11:49 to win in Istanbul last year, also returns.

The women’s race will feature eight runners who have personal bests under 2:28. The former Dubai and two-time Frankfurt Marathon champion Daska, who was third in the 2017 New York City Marathon, is the fastest on paper with her PB set in 2011.

She will line up alongside Kenya’s Jackline Chepngeno, who has shown some promising recent form with a half marathon PB of 1:09:07 set when finishing second in Paris in September, while her marathon best of 2:24:38 was run in 2018.

They will be joined by two other sub-2:26 athletes in her fellow Kenyans Janet Rono and Sheila Jerotich, the 2018 Commonwealth Games marathon fourth place finisher.

2021 Athens Authentic Marathon to be held November 13-14

The 38th Athens Authentic Marathon will be held on the weekend of November 13-14, and a press conference on the annual run will be held on Wednesday, November 10, organizers said.

A new feature this year is that each race will consist of two groups that start at different times, in observance of health protocols due to the coronavirus pandemic. A total of 30,000 runners have registered so far, including 10,000 in the main race.

Deputy Sports Minister Lefteris Avgenakis will run the 5km race that starts from the Bodossakis Mansion on Amalias Avenue, at Syntagma Square, at 8 a.m. on Sunday. 

The press conference will be held at 1.30 p.m. at the covered Taekwondo Stadium. Half an hour earlier, the Marathon Expo 2021 fair will be inaugurated and will be open until November 13 (10 a.m. to 8 p.m.).

2022 Union Home Mortgage Cleveland Marathon Opens Registration for its 45th Event

The Union Home Mortgage (UHM) Cleveland Marathon today announced that registration is now open for its 45th race to take place May 21-22 in downtown Cleveland.

After canceling the event in 2020 and postponing the ’21 event because of the pandemic, marathon organizers have worked closely with city officials to return the event to its traditional third weekend in May.

“We’re excited to build on recent momentum and excitement from runners, volunteers and sponsors to bring back this amazing race next spring,” said Race Director Ralph Staph. “Runners have shown they want things to be back to normal and we’re looking forward to seeing everyone back at the start line in seven short months.”

Mass gatherings have been sidelined for nearly two years and race organizers continue to work closely with health and safety officials from the City of Cleveland, Cuyahoga County and the State of Ohio to ensure maximum safety while giving runners the best that Cleveland has to offer.

More than 5,000 individuals participated in the recent event from all over the world, but 90% were from Ohio.

“This is a local event, celebrating local achievements and helping local causes,” Staph said.

Course and route information will be available early next year. Runners are encouraged to register early as events are expected to sell out.

For more information or to register, visit clevelandmarathon.com and connect with the marathon on Facebook, Twitter and Instagram.

About the Union Home Mortgage Cleveland Marathon

One of the 50 oldest races in the country, the Union Home Mortgage Cleveland Marathon features the following opportunities: Full Marathon, Half Marathon, 10K, 5K, Kids’ Run and Challenge Series. Online registration and additional information is available at clevelandmarathon.com.

Ethiopian Kenenisa Bekele will be making his TCS New York City Marathon debut this sunday

As a four-time Olympic medalist, 16-time world champion and the second-fastest marathoner in history, Kenenisa Bekele is one of the world’s greatest long-distance runners of all-time. In 2021, he will making his TCS New York City Marathon debut.

Bekele is the second of six children and began running in primary school when he was inspired by Haile Gebrselassie. With the natural ability to accelerate very quickly at the end of long-distance races, Bekele worked his way up the junior and senior international competition circuit, ultimately winning the 10,000-meter world title at the 2003, 2005, 2007, and 2009 World Athletics Championships, in addition to the 5,000-meter title in 2009. He held both the 5,000 and 10,000 meter world records for nearly 15 years until they were broken in 2020.

In his Olympic debut at the Athens 2004 Games, he won gold in the 10,000 and silver in the 5,000, and four years later in Beijing took gold in both distances. During that time, he also won 11 gold medals at the World Cross Country Championships.

In 2014, he produced the sixth fastest marathon debut ever, winning the Paris Marathon in a course-record time of 2:05:04. In 2016, he won the Berlin Marathon in what was then the third-fastest time in history. He has also finished on the podium twice at the London Marathon. 

Bekele’s most recent marathon appearance was one for the history books, winning the 2019 Berlin Marathon in the second-fastest time ever, only two seconds off the world-record time set by Eliud Kipchoge in Berlin the year prior.

He is married to Ethiopian actress Danawit Gebregziabher and off the track owns a construction business, having built commercial buildings in the Addis Ababa and Arsi regions of Ethiopia.

Two-time Olympic medalist Nick Willis’ advice to injured runners

New Zealand’s Nick Willis is a two-time Olympic medalist whose elite running career has lasted more than 20 years and is still going strong. With a resume like that, it’s safe to say the guy has probably had a few injuries throughout his time as a runner, so when he offers his advice on how to deal with the aches and pains that come with the sport, runners everywhere would do well to listen up.

Recently, he took to Twitter to do exactly that, and his advice is something runners of all levels should take to heart.

Through a series of Tweets, Willis described a recent calf injury he sustained while running on a slippery path in the rain. When dealing with an injury, most runners’ first instinct is to foam roll, stretch and massage right away, but that’s not what the running veteran did: instead, he stopped running immediately and started doing strength work.

More specifically, he began doing three sets of 20 calf raises, three times per day. He began with just his body weight, eventually adding weight as he got stronger. During that time, he began running every second day, stopping as soon as he felt his calf cramping up again, which was at the 15-minute mark for his first run. As he continued to diligently do his calf raises, he was able to increase the length of his run every time he hit the road by 10 minutes, until after 10 days, he was able to do a full 60-minute run.

Here is where the important part comes in: it was not until after 12 days that he finally went and got some massage done, which he knew would act as a diagnostic tool to see how far his injury had improved. If the pain was too much during the massage, he knew there was still inflammation there and he wasn’t yet in the clear.

Fortunately for him, the pain subsided and the massage helped a lot, and he believes that waiting nearly two weeks before getting any massage done was the key to his success. Any earlier, he believes, would have been counter-productive. Biomechanist and ultrarunner Geoff Burns weighed in on the thread, wholeheartedly agreeing with Willis. He points out that a big mistake many runners make is overly treating an injury in the first few days it appears, and stretching, poking, testing and massaging something that hurts will likely only increase whatever structural damage has already occurred. In other words, “wait for the snake to stop hissing,” he says.

Of course, not every injury can be solved in a couple of weeks by doing calf raises, but the takeaway here is that often, when injury strikes, we tend to panic and want to do everything we can to fix it right away. While this is understandable, we’re better off calming down, giving our bodies a break and taking things one step at a time. In most cases, this will ultimately speed up the recovery process and get you back on the road sooner.

Sally Kipyego expects good tidings in second attempt at New York City Marathon

Kenyan-born American athlete Sally Kipyego is thrilled at the prospect of competing in a World Marathon Majors race after a long period when she lines up for New York City Marathon on Sunday.

She last competed in a World Marathon Majors race when she represented Kenya during the 2016 New York Marathon and finished second. Kipyegon has since changed her nationality when she was granted US citizenship in January 2017. 

New Marathon is being held for the first time since the outbreak of the coronavirus pandemic. The competitors will mainly be elite runners in a much reduced field.

Kipyego told Nation Sport that it feels great to compete in a major marathon once again, and she looks forward to a good performance.

Kipyego hopes to banish the demons of the 2020 Tokyo Olympic Games marathon in which she performed dismally, finishing a distant 17th. Kenya's Peres Jepchirchir won the race, compatriot and women’s world record holder Brigid Kosgei was second.

Kipyego said that the heat in Sapporo, Japan, where the Olympics marathon race was held, overwhelmed her and it took her a long time to recover from the race.

“I was strong when we started the race at the Olympics, but after a few kilometers, my body couldn’t react. My whole body was affected by the rising temperatures, and it was so disappointing because we had really waited for the Games to take place,” said Kipyego, adding that she had little time to prepare for the next assignment.

“The duration for training has been short, but I have done everything that an athlete is supposed to do before a race. I have been juggling my training between Eldoret in Uasin Gishu County and Iten in Elgeyo Marakwet which was really good,” she said before boarding a plane to New York at Eldoret International Airport in Uasin Gishu on Monday.

Kipyego also said that the field will be competitive since the Olympics champion, Jepchirchir, will be present. All in all, she believes that she will be among the top performers.

Competing on Sunday with fans cheering us along the streets is something good and supporters always motivate an athlete.

World Athletics Half Marathon Championships in Yangzhou postponed until November 13 2022

World Athletics and the local organising committee (LOC) for the World Athletics Half Marathon Championships Yangzhou 2022 have agreed to postpone the championships, which were scheduled to be held in Yangzhou, China, on March 27, 2022.

The event will now take place on Sunday November 13, 2022.

The postponement is due to the biosecurity measures and travel restrictions currently in place to prevent the spread of Covid-19 in China.

These conditions may change between now and March, but in order to provide certainty to athletes, coaches and Member Federations, the World Athletics Council agreed to reschedule the championships to allow more time for existing travel and quarantine restrictions to be eased. 

World Athletics and the LOC in Yangzhou are committed to the responsible planning and delivery of the half marathon championships, which includes ensuring that athletes from all international federations are able to participate and enjoy an experience that is befitting a World Athletics Series event.

More information about the championships will be released as it becomes available.

What is your heart rate telling you?

Almost every smartwatch and fitness tracker these days has a heart rate monitor built into it. This data can be very useful for runners to gauge effort level and training adaptations, but if you want to get the most out of this information, you need to understand what exactly it’s telling you. Confused by the numbers? Consider this a crash course in heart rate data.

Resting heart rate

Before you can make sense of the numbers your watch is spitting out at you during a run, you need to know what your baseline, or resting heart rate (RHR), is. Most people have a resting heart rate that sits between 60 and 100 beats per minute (bpm), however, some runners’ heart rates can be in the 50s or even 40s, particularly highly-trained athletes.

To get your true resting heart rate, you should measure it first thing in the morning, before you’ve even gotten out of bed. A heart rate monitor is the easiest way to do this, but you can also take your heart rate manually by following these steps:

Place your first two fingers inside your wrist and find your pulse

Using a stopwatch or the second hand of a clock, count the beats for 30 seconds

Multiply by two to find your RHR.

Max heart rate

Your max heart rate is the highest number of beats per minute your heart can pump under maximum stress. The standard formula for calculating your maximum heart rate is 220 minus your age in years, so if you’re 30 years old, your maximum heart rate should be around 190 bpm. It’s important to note, however, that this is a general guideline and not a hard-and-fast rule, and studies have shown that this formula often overestimates for women and underestimates for men.

Unlike your resting heart rate, which will change as you become fitter, your maximum heart rate is not a trainable attribute. Instead, a higher-trained individual will require greater stimulus to reach their maximum heart rate and will be able to work at their max HR for a longer period of time. In other words, your maximum heart rate does not indicate how fit you are, but how long you’re able to work at that level does.

Your heart rate during exercise

Most experts agree that during vigorous exercise, you should aim to get your heart rate up to between 77 and 93 per cent of your maximum heart rate. For the 30-year-old runner, then, that equals a heart rate of about 146 to 177 bpm. Of course, everyone is going to be slightly different, so it’s important to consider your heart rate alongside your perceived exertion. For example, vigorous exercise should feel like a seven or eight out of 10, and you can only say one or two words before needing to gasp for breath.

Many runners prefer to train according to their heart rate, and there are several advantages to this method for tracking effort. Pacing yourself according to your heart rate is a great way to control your pace on your easy days, and gives you a more accurate depiction of how hard you’re working on your workout days. Training according to your heart rate is also a good way for beginners to get into the sport gradually. When you first start running, shorter runs at slower paces will increase your heart rate more, and as you continue to run, you can increase distance or pace gradually according to how your heart responds to the activity.

When should you be concerned about your heart rate?

Sometimes it can be alarming to see your heart rate spike considerably during exercise, but for the most part, this increase is normal. An abnormally high heart rate, a condition called tachycardia, can happen, but this is usually associated with a high resting heart rate. If, however, you feel your heart rate is too high for the activity you’re doing, you should take note. If it happens again, you may want to talk to a doctor.

Your resting heart rate can also indicate if you’re overtraining, which is why it’s always a good idea to record your resting heart rate before you begin a new training cycle. If it increases by more than seven bpm once you’ve started the program, overtraining is likely the cause. Finally, if you notice a high heart rate accompanied by dizziness or nausea, you should talk to a doctor right away.

Your heart rate is an excellent tool to inform and guide your training, but always remember that you should listen to your body above everything else. If you’re feeling sore and tired from your training, you’re likely overdoing it (or under-recovering), and if something feels off, it probably is.

Olympic silver medalist Keely Hodgkinson to race at Müller Indoor Grand Prix Birmingham

Olympic silver medalist Keely Hodgkinson (coach: Trevor Painter, club: Leigh) will take on the world at the Müller Indoor Grand Prix Birmingham on Saturday February 19, 2022.

The British 800m record holder is the first leading athlete to announce their intention to compete at the event, which returns to the Utilita Arena Birmingham in the new year.

Star-studded fields are set to align for the World Athletics Indoor Tour Gold event, one of seven marquee indoor events across the globe, with Hodgkinson to the fore.

With tickets now on general sale, you can secure your seat to watch Hodgkinson in the second city.

“I’m so excited to be running at the Müller Indoor Grand Prix Birmingham,” said the 19-year-old. “It’s going to be one of my big races of the season and I can’t wait to be back in front of a home crowd.

“I had a great indoor season in 2021 and that set me up perfectly for the outdoors and the Olympic Games.

“Competing at home with a big crowd in Birmingham, will hopefully set me up for the same in 2022 with some massive major Championships on the horizon.”

Hodgkinson made her big breakthrough in the 2021 indoor season. She smashed the world under-20 indoor 800m record in Vienna last January with a clocking of 1:59.03 seconds.

The Leigh Harrier then won 800m gold at the European Athletics Indoor Championships in Torun, becoming the youngest British winner of a European indoor title for more than 50 years.

Hodgkinson’s feats in the 2021 outdoor season need no introduction as she claimed a landmark second national title at the Müller British Athletics Championships. She then took Tokyo by storm, smashing Dame Kelly Holmes’s national record with 1:55.88 to win Olympic silver on her Games debut.

The Müller Indoor Grand Prix Birmingham was last staged in 2019, when Hodgkinson’s fellow Olympic silver medallist Laura Muir broke the 31-year-old British mile record. Women’s middle-distance running took centre stage with Britain’s Shelayna Oskan-Clarke, who went on to win European indoor gold that season, taking 800m victory with 2:01.16.

Ethiopia’s Samuel Tefera broke the men’s 1500m world record two years ago and hopes will be high once again for fast times and packed crowds in Birmingham.

Tickets are on sale NOW.

High-profile coach Rana Reider will be investigated for sexual misconduct

According to a report in The Guardian, Florida-based coach Rana Reider is the subject of multiple complaints of sexual misconduct, and is about to be investigated by the U.S. Center for SafeSport.

Reider’s roster of high-profile clients includes 200m Olympic gold medallist Andre De Grasse, in addition to British sprinters Adam Gemili and Daryll Neita (who won bronze in the women’s 4x100m relay at Tokyo 2020). The report claims UK Athletics has instructed its athletes to cut ties with Reider.

Sources say that Reider is also a coach to Blessing Okagbare, the Nigerian sprinter who was sent home from Tokyo after testing positive for human growth hormone. 

The report says that Reider’s lawyer claims his client had not been notified of any investigation and protests that the allegations have not been tested or proven.

Gemili, 28, was the first British man to sub-10 over 100m and sub-20 over 200m. According to the report, he has been coached by Reider since 2017. He won gold in the 4x100m relay at the 2017 World Championships, and silver in 2019. At Tokyo 2020, he got injured during the heats in the 200m (his only event) and did not advance.

The U.S. Center for Safepsort is an independent body that handles investigations and complaints into abuse and misconduct in Olympic sports. In July 2021, SafeSport issued a lifetime ban on U.S. coach Alberto Salazar for sexual and emotional misconduct.

Olympic champion Peres Jepchirchir sets sights on winning World Marathon Majors this weekend

Peres Jepchirchir is the favorite to bag the World Marathon Majors crown set to conclude this weekend with the New York race. 

Jepchirchir, who is a two time World Half Marathon champion, needs a  win to tie Olympic silver medalist Brigid Kosgei and Joyciline Jepkosgei, who are locked on 50 points .

Kosgei, who is the Olympic silver medalist, won the 2019 Chicago  and 2020  London 2020 Marathon while Jepkosgei triumphed in New York City in 2019 and London in 2021.

In the men's category, a new overall champion will be crowned with Olympic champion and world marathon record holder Eliud Kipchoge not taking part.

Kipchoge has won the last four editions of the World Marathon Majors but his only victory this time round was at the  Tokyo Olympics in August.

Ethiopia's Sisay Lemma currently has the advantage having amassed 34 points from his victory at the 2021 London Marathon and third place at the same venue in 2020.

Only two men can deny the Ethiopian a first AbbottWMM series crown and they are both scheduled to run the New York City Marathon.

His compatriot Kenenisa Bekele’s nine points earned at the 2021 BMW Berlin Marathon mean he can equal Lemma’s 34 points if he wins in the Big Apple.

Belgium’s Abdi Nageeye finished second in the Olympic Marathon and could overtake Lemma if he registers his first Abbott WMM victory this weekend. 

Should Bekele triumph, there is no head-to-head contest during the series between the two Ethiopians, so the six race directors of the Majors would each have a vote to decide the champion.

If neither Bekele nor Nageye make the top two, Kenyan pair Vincent Kipchumba and Lawrence Cherono will claim second and third respectively.

Kipchumba bagged the Vienna and Amsterdam marathons in 2019,  clocking 2:06:56 and 2:05:09 and finished second in the London  in 2020, where he posted 2:05:42 before registering 2:04:28 in 2021. 

Cherono clinched the Boston and Chicago marathons in 2019 ,posting 2:07:57 and 2:05:45 respectively and came home second in the Valencia marathon in 2020 in a time of 2:03:04. 

2021 Standard Chartered Singapore Marathon to welcome up to 4,000 runners in person

The 2021 Standard Chartered Singapore Marathon (SCSM) will feature in-person races again, after it adopted a virtual format last year owing to the Covid-19 pandemic.

This year's event will take on a hybrid format, with a Virtual Race (VR) Grand Finale that will take place from Dec 1 to 12, and an in-person Grand Finale from Dec 4 to 5 at The Float @ Marina Bay.

The return of in-person racing marks yet another step in Singapore's reopening amid the pandemic.

Earlier on Wednesday (Nov 3), it was revealed that the Republic would stage a prestigious table tennis tournament organised by World Table Tennis, which would see the world's top players, including China's Olympic champions Fan Zhendong and Chen Meng, grace the OCBC Arena.

Other sports events set to be staged here are the Dec 5 to Jan 1 Suzuki Cup football tournament, with golf's Asian Tour also having two events pencilled in for January next year.

SCSM organisers made the announcement on Wednesday afternoon, as registration for the events opened at 4pm on the same day.

The number of in-person participants over the two days will be capped at 4,000. They must all be fully vaccinated or own a valid negative pre-event test result for the duration of the event - and they will be spread out over four sessions of 1,000 people each.

The two sessions on Dec 4 are the Toyota Ekiden (team of four), from 6am to 1pm, and the 5km event, from 4pm to 9pm.

The following day, the 10km event will be held across two sessions, from 6am to 11.30am and from 4pm to 9.30pm.

Runners in each session will be further split into different groups and flagged off in waves of 50 runners, with three runners moving off every 10 seconds.

This, organizers said, may be adjusted to align with prevailing Covid-19 safe management measures and guidelines. Unlike previous editions of the SCSM, there will be no road closures this year.

Those opting for the VR options can choose from more race categories, namely the 5km, 10km, Half Marathon, Kids 1.5km and Kids 3km.

The SCSM typically attracts close to 50,000 runners annually.

It is the nation's largest mass participation sports event, and in 2019 - the last time it was held in the physical format prior to the arrival of the pandemic - the event saw 70,000 spectators line local streets to cheer participants on.

Last year, the SCSM took on a hybrid race format incorporating a virtual race and augmented reality. The latter allowed participants to run on a treadmill to complete their races, and create avatars and see themselves competing with fellow runners in real time. This edition attracted 12,000 entrants.

"We remain committed to bringing sport back safely and hope to see more individuals develop an interest in the sport, and further grow our local running community."

Singapore Tourism Board chief executive Keith Tan said he was glad this year's event will give runners an opportunity to run in an in-person event safely, while allowing more local and international runners to be part of SCSM virtually.

"We hope that this event will help keep Singapore top of mind among the global running community and inspire them to experience Singapore in person soon."

Shalane Flanagan will conclude her six major marathon at New York City Marathon

Sometime before noon in Central Park on Sunday, Shalane Flanagan should cross the finish line of the NYC Marathon. That, alone, will be no small feat for the 40-year-old former Olympic runner.

Now consider this: She will become the first person to ever run the six World Marathon Majors in just six weeks.

Because of the pandemic, the Boston, London and Tokyo Marathons were moved from their traditional spring dates to October, and now all six races are being staged in a 42-day stretch for the first -- and likely only -- time.

"When I saw how the marathon schedule unfolded, it felt like a once-in-a-lifetime opportunity," said Flanagan. "I coined it an eclipse because it was just so rare this would ever happen. It didn't take long for me to think, 'Why shouldn't I be the one to do it?'"

While Flanagan is no stranger to the marathon distance -- she won the New York Marathon in 2017 -- her mission is all the more improbable as she is technically retired, after announcing her departure from the sport two years ago.

"My retirement coincided with two reconstructive knee surgeries, and I basically couldn't run for a year. Then we hit a pandemic," Flanagan said ahead of Sunday's race (8:30 a.m. ET, ESPN2/ESPN App). "During that time I became a mom and a coach, so there were a lot of life changes, and I realized how much of my mental health is tied into running. I actually really need running. It's not a job for me, it's a passion. I missed having goals. Athletes are so goal-oriented and everyone was goal-less during the pandemic.'"

She set a sub-three-hour goal for each of the races and has shattered the mark in each race so far, including a 2:35:04 time in London.

Her current quest has pushed her physically and mentally but she's loved every minute of it. Joined by her 18-month-old son Jack as well as a tight-knit, all-female group that includes her physical therapist, a photographer and a Nike brand manager, Flanagan has awed fans around the world with her globe-trotting journey.

But it's just Shalane being Shalane, according to those who know her best.

"Shalane is always the type to just go after something," said 2020 Olympic steeplechase silver medalist Courtney Frerichs, who trains with Flanagan at Bowerman Track Club in Portland, Oregon. "I remember a few weeks after she won in New York [in 2017], she was back in training with us, fully right back in it, and I could barely keep up with her. That's just who she is.

"I wasn't surprised when she said she was doing this but I have been surprised at just how much fun she's having with it."

For many athletes, the idea of running 157.2 miles of competitive races would hardly be the retirement dream, but most athletes aren't Flanagan, who made a career of the unexpected. She was the first American woman to win in New York in 40 years when she crossed the finish line first in 2017 and is one of just two Americans to medal in the 10,000 meters at the Olympics. Flanagan earned the bronze medal in Beijing in 2008 (and it later was upgraded to silver following a failed doping test by Elvan Abeylegesse). She's always blazed her own trail.

And she didn't venture far away from the sport after officially retiring. She almost immediately began coaching at Bowerman, where she had been based for over a decade. She now worked with many of the younger runners she had been training alongside, including Frerichs.

"She was the driving force in creating a women's team here. She's always been such a leader and has truly always wanted to help others succeed," Frerichs said. "When I look back at this last year, she has played such an instrumental role."

"I basically prepped in six weeks, which is really short in the marathon world," Flanagan said. "But given the context of my lifetime of training, it was appropriate. I wouldn't recommend that though for most people."

After Sunday, she said she has no plans to run for at least a month. But the break likely won't last much longer than that.

"I think at the end I'll be thinking of how much fun we've had. I guess now I've got to dream up another hard challenge."

How Long Should Your Longest Marathon Training Run Be?

Marathon training has many nuances, but one of the most common questions is also one of the most basic. How far should you run before a marathon? What’s the longest long run you need to do in order to finish, PR, or qualify for Boston?

If you look at popular training methods, you will receive answers ranging from 16 miles (Hansons) to 26 miles (Galloway). Other plans follow the framework that a long run should not comprise more than 25% of the overall weekly mileage nor exceed three hours in duration. The wide array of answers can be overwhelming and confusing.

The truth is, the answer is not the same for every runner. These are some factors to consider when determining how far you should run before a marathon.

This post talks about the longest long run of training. This does not mean that every long run should be this length! You want to gradually increase your mileage, add in variety, incorporate cutback weeks, and include an appropriate taper.

CONSIDER TIME ON FEET, NOT DISTANCE

The marathon is 26.2 miles regardless of how fast you run. However, the training of a 3:00-3:30 marathoner will look much than the training of a 5+ hour marathoner. Several factors differentiate their training, but one of the biggest differences will be the long run.

A 5 hour marathoner will take longer to run 20 miles than a 3:30 marathoner. Yes, the 5 hour marathoner will have to prepare for more time on their feet on race day. However, a point of diminishing returns exists; too long of a long run will increase injury risk and include recovery so long that it interferes with the next week of training.

The exact duration of the longest long run during marathon training depends on your anticipated finish time. A 3:30 marathoner needs to prepare for 3.5 hours on their feet. A long run of 3-3.5 hours is both practical and safe (although be sure to consider the factors below) – roughly 20-22 miles. No need exists for the 3:30 marathoner to run for four hours in the long run.

However, a 5:00+ marathoner needs to prepare for time on their feet and will likely complete 4 to 4.5 hour long runs. They might cover 18 miles or 19 miles total in this time. It is not recommended to run for longer than 4.5 hours due to the prolonged recovery period and increase the risk of injury.

For more on the difference in long run training times, reference this article from Greg McMillan. The advice is practical to the average marathoner and scientifically sound.

CONSIDER INJURY RISK

We could try to break down all the reasons why, but one of the most basic variations between individual runners is that some are prone to injury and others are not. Some runners can make all sorts of training errors and cross the finish line of their marathon injury-free. Others endure injury in marathon training no matter what precautions they take.

The 2021 Los Angeles Marathon returns on Nov. 7 debuting a new 26.2-mile course that is expected to draw thousands of runners from around the world

The marathon’s new “Stadium to the Stars” course begins at Dodger Stadium, runs through West Hollywood and Beverly Hills before ending on Avenue of the Stars in Century City.

That means that the course will follow its traditional route until Brentwood, where runners double back on San Vicente, Sepulveda and Santa Monica boulevards before finishing at Avenue of the Stars. Organizers say this will allow for a more interactive finish and greater spectator participation.

Because of pandemic-related delays, it will be the first time the L.A. Marathon will be run in November. And since it’s considered a mega event, runners will be required to show proof of full COVID-19 vaccination, or negative test results to participate.

When does the marathon begin?

The main event will begin with the wheelchair start at 6:30 a.m. Sunday, Nov. 7, followed by the elite women at 6:45 a.m. and the elite men and full field at 6:55 a.m.

At 8:14 a.m., Charity Challenge 13.1 participants will start.

Since daylight saving time ends at 2 a.m. the same day, don’t forget that clocks fall back an hour. 

How to watch

KTLA Channel 5 will have live coverage of the event, starting from 6 a.m. until 11 a.m. that Sunday. 

Viewers can also watch the race on KTLA.com, the KTLA 5 News app, KTLA’s YouTube or KTLA+, which can viewed on the KTLA+ app on Apple TV, Roku and Firestick.

KTLA’s Facebook page will also have a livestream from the finish line cam.

The finish line will be open for six hours and a half after the start of the race.

For those hoping to get an in-person look at the finish line, organizers say spectator access will be limited on Avenue of the Stars from Santa Monica to Constellation boulevards. 

Spectators who want to watch runners cross the finish line will need to head to the area of Santa Monica Boulevard and Avenue of the Stars.

The Best Places to Watch the New York City Marathon

It has become the city’s biggest block party. Here’s where to cheer for the 30,000 runners in every borough.

By Ashley Wong

The New York City Marathon, one of the world’s largest marathons, is back. This year’s race will be smaller, with 30,000 runners instead of the usual 55,000. But it is expected to be a major, and emotional, milestone in New York’s recovery from the coronavirus pandemic.

A big part of marathon Sunday is the crowd. Spectators dot the 26.2-mile course and keep tired runners motivated.

People who line the course and pull for the participants power the runners forward, Ted Metellus, the New York City Marathon race director, said.

“The single greatest thing in the world is navigating through this city, and every single person is cheering your name, every single person is excited to see you,” Metellus, a 15-time marathoner, said. “They are part of the participant’s journey and their story.”

Here’s a breakdown of the best places to watch the race in each borough:

Staten Island

It is nearly impossible to cheer in Staten Island, as marathoners spend most of their time there in the Fort Wadsworth start village before the cannon goes off on the Verrazzano-Narrows Bridge. But some New Yorkers put encouraging signs in their yards, just in case a bus shuttling runners passes by.

Brooklyn

One of the best places to spot runners also happens to be the first. Without any spectators at the start or along the Verrazzano-Narrows Bridge, the first two miles of the race are quiet. So participants are eager to see spectators along Fourth Avenue in Brooklyn, right after they exit the bridge. The closest subway stop is Bay Ridge-95th Street on the R line, and you can hop on and off the R train along Fourth Avenue to catch runners through Bay Ridge, Sunset Park and Park Slope.

If you’re looking for an easy transit option from across the city, go to the intersection of Fourth Avenue and Flatbush Avenue, served by the B, D, N, Q, R, 2, 3, 4 and 5 trains. Walk from there to Lafayette Avenue between Fulton Street and Bedford Avenue, where you’ll be treated to one of the best parties along the course. Expect to hear “Gonna Fly Now,” the theme from the movie “Rocky,” on loop.

You can catch runners at multiple points in Williamsburg and Greenpoint, along Bedford Avenue from Flatbush to Nassau Avenue. Take the L train to Bedford Avenue, the M or J train to Marcy Avenue or the G train to Nassau Avenue or Greenpoint Avenue.

Queens

About two miles of the race go through Queens. Catch runners as they exit the Pulaski Bridge on the Queens side, which is right around the race’s halfway mark. This is where some runners realize they are only halfway done, so a little extra energy can go a long way. You can take the 7 train to Hunters Point Avenue, Vernon Boulevard or Jackson Avenue, or the G train to 21st Street.

Bronx

Though the Bronx is one of the shortest stretches of the race — from Mile 19.5 to Mile 21 — it is also one of the best places to cheer. The race’s 20-mile mark, around 135th Street and Alexander Avenue, is a notoriously challenging part of the race where runners may hit the proverbial “wall.”

Many local running clubs set up there to ring cowbells and cheer, so it is guaranteed to be a boisterous spot for spectators and runners. Take the 6 line stopping at Brook Avenue or Third Avenue-138th Street, or the 4 and 5 lines to 138th Street-Grand Concourse.

One tip? Do not, under any circumstances, scream, “You’re almost there,” along this stretch. They are not, in fact, almost there.

Manhattan

The race moves through Manhattan twice — first coming out of Queens from East 59th Street to 125th Street (Mile 16 to 19.5), and then again heading out of the Bronx before ending in Central Park (Mile 21 to 26.2).

If you’re the kind of person who likes a crowd to cheer with, First Avenue from 59th Street to 96th Street in Manhattanis always lined with spectators, especially with all the bars and restaurants on this part of the course.

In East Harlem, catch the runners just before they head into their 20th mile anywhere along First Avenue from 110th Street to 125th Street, served at multiple points by the 6 subway line. The further north you go, the less crowded it is and the more needed your encouragement will be for the marathoners.

You can also catch runners just before they finish in Central Park at Fifth Avenue from East 105th to East 90th Street. This is a particularly iconic section of the race, dotted by museums on the east and bordered by Central Park on the west. Many train lines will take you here, including the 4, 5, 6 and Q lines.

And if you want to scream and shout as runners triumphantly cross the finish line, you can purchase tickets for the grandstand event at West 67th Street and West Drive.

All athletes running the 2022 Boston Marathon must be fully vaccinated

The Boston Athletic Association (B.A.A.) announced today (Nov 2) that the field size for the 126th Boston Marathon, scheduled to take place on Monday, April 18, 2022, has been established as 30,000 participants. All athletes must be fully vaccinated in order to participate in the race.

“As we look to return to the traditional Patriots’ Day date for the first time since 2019 and allow for as many athletes to participate as safely as possible, we know that a fully vaccinated field is the appropriate requirement to implement,” said Tom Grilk, President & Chief Executive Officer of the B.A.A. “We had a 93% vaccination rate among our 125th Boston Marathon participants and want to do our part to continue to mitigate the spread of COVID-19 as we continue our return to racing.”

Participants will need to provide proof of vaccination prior to participating in the April 18, 2022 race. To be considered fully vaccinated participants must have completed a vaccination series of a World Health Organization-certified vaccine prior to bib number pick up (Friday, April 15). Any registered athlete who cannot provide proof of vaccination will not be allowed to participate in the race. Entries will not be deferred, refunded, or transferred to a future race. Requests for a medical exemption will be reviewed individually.

Registration for the 2022 Boston Marathon will take place over five days, opening on Monday, November 8 at 10:00 a.m. ET and closing on November 12, 2021 at 5:00 p.m. ET. The B.A.A. will use the same registration process for qualified runners as it used for the 2021 race, allowing any athlete who has achieved a currently valid Boston Marathon qualifying time to submit a registration application between November 8-12, 2021 through the B.A.A.’s online platform, Athletes' Village. Registration is not first come, first served and applications will be accepted until 5:00 p.m. ET on Friday, November 12. The qualifying window began on September 1, 2019 and will close at 5:00 p.m. ET on Friday, November 12.

Qualifying standards for the 126th Boston Marathon can be found here. Qualifiers may submit an application at any point during the registration window. Achieving one’s qualifying standard does not guarantee acceptance into the Boston Marathon due to field size limitations. Those who are fastest among the pool of applicants in their age and gender group will be accepted.

The entry fee for qualifiers will remain $205 USD for United States residents and $255 USD for international residents. For the second straight year, participants will have the opportunity to purchase registration insurance at the point of registration.

The qualifying window for the 127th Boston Marathon, scheduled to take place on April 17, 2023, began on September 1, 2021. Registration details for that race will be announced following the 2022 Boston Marathon.

Runners win places in Paris 2024 mass-participation marathon after racing Kipchoge

More than 1,000 runners secured their placed in Paris 2024’s mass-participation marathon after holding off Olympic champion Eliud Kipchoge in a special event arranged to mark the 1,000 days countdown to the Opening Ceremony.

The event at the Champs-Elysée in Paris saw a pursuit-style race held over five kilometres.

Paris 2024 says more than 3,600 members of Club Paris 2024 and the Orange Running Team participated in the event.

Club Paris 2024 was launched last year by the Organising Committee, offering the public the chance to secure privileges in the build-up to the Olympic and Paralympic Games, including the potential to carry the Flame.

Orange was last month named the main sponsor of the mass-participation marathon.

Participants set off before Kipchoge in different groups depending on ability today, racing on a course across the Place de la Concorde and the Champs Elysées.

In excess of 1,000 runners finished before the marathon world record-holder and double Olympic champion, earning them places in the mass-participation event in three years’ time.

"This is the first time I am happy to have lost," said Kipchoge, whose marathon world record stands at 2 hours 1min 39sec.

"My defeat is a victory for several hundred people to whom I look forward to meeting in 2024 here in Paris."

The mass-participation race at Paris 2024 is scheduled to take place on the same day as the Olympic marathon.

It will be the first time a public marathon will be held alongside the Olympic event.

The races will also be held on the same course.

A separate 10km race will also be staged on the day, with Paris 2024 highlighting their desire to actively involve the public in the Games.

Organisers say there will be several other opportunities for runners to secure bibs of the Marathon Pour Tous - Marathon For All.

A running app has been launched by Club Paris 2024, which organisers say will provide training advice and running inspiration in the build-up to the Games.

The app will reportedly offer personalised training programmes and challenges adapted to all levels and objectives.

Places in the mass-event marathon will also be won on the app.

The best Ways to Prevent Shin Splints for runners

Shin splints are one of the most common running injuries. The pain you feel with shin splints is usually on the front side of the shin (anterior shin splints) or on the back inside of the shin (posterior medial shin splints).

Shin splints can be caused by any number of factors, including:

High impact activities: Running on hard or inclined surfaces can put added strain on your front leg muscles.

Incorrect technique: You may also overpronate (ankles roll in) or supinate (feet roll toward the outside edge) when you run, causing your front leg muscles to work harder to keep your feet stabilized. This biomechanical issue may be made worse by a shoe with poor support.

Overuse: Shin splints are very common for beginner runners because they may do too much too soon when trying to build up their mileage.

There are a number of steps you can take to speed recovery. First, to reduce the pain, use an ice pack on your lower legs after you run. Keep an ice pack on the leg for 20 minutes several times throughout the day. Wrap the ice in a towel so that it does not directly touch the skin.1

Experts also suggest that you use compression gear (such as compression bandages or compression socks) to reduce swelling and consider taking an anti-inflammatory medication, such as aspirin or ibuprofen. Speak to your healthcare provider about taking medications to relieve pain or reduce swelling.1

Once you've successfully treated your shin splints, it's important to prevent them from reoccurring. Here are eight ways to prevent or reduce your risk for shin splints. If your pain persists, see your doctor about the possibility of a stress fracture.

1.-Gradually Increase Mileage

Shin splints are considered an overuse injury because they usually occur when runners (especially for those who are new to running) increase their mileage or intensity too quickly and do not allow for recovery time.

The important thing is not to run through the pain. Listen to your body and cut back on running when you begin to feel pain. Medical experts suggest that you should not return to running until you have been pain-free for two weeks.

2.- Run on Softer Surfaces

Running on hard surfaces, such as concrete, can put a lot of extra stress on your muscles, joints, and bones. It's important to vary your running surfaces. Try running on grass or dirt trails, especially if you're planning a longer run. You may want to opt for a treadmill run once or twice a week. Running on a treadmill is easier on your body than running on the roads or sidewalks.

3.- Take Time to Rest

When you're first starting out, try to avoid running two days in a row. A rest day will limit the pounding on your muscles, joints, and bones and give your body a chance to recover. Even if you're an experienced runner, taking at least one or two days off from running each week reduces your risk of shin splints and other overuse injuries.

4.- Cross Train

Use some of your days off from running for rest. But for others, consider cross-training with a sport that puts less pressure on your shins. This could be low-impact aerobic exercises, such as swimming, biking, cross country skiing, or aqua jogging.

5.- Get the Right Running Shoes

Wearing the wrong shoes can also lead to shin splints, so check your shoes to see if you might need more stability or cushion.1 Get advice from an expert at a running specialty store to make sure you're wearing the right running shoes. Running experts can examine your gait, the structure of your feet, and the wear on your current running shoes to find the best fit.

Also, replace your running shoes every 350 to 500 miles. Running in shoes that have lost their cushioning is one of the most common causes of shin splints. You can also try inserting over-the-counter shoe inserts so that your calves don't have to stretch as far.3

6.- Try Strength Training

If you experience shin pain when running, it may be because of weak anterior tibialis muscles, which run along the front side of your lower leg. This muscle is responsible for flexing the foot at the ankle (drawing the toes toward your knee). You may start feeling pain in this area if you're new to running or you increase your distance too quickly.

Doing simple exercises such as heel raises or toe raises can help strengthen your calf and shin muscles, which can help prevent shin pain. Doing these exercises post-run will also give you a nice stretch.

St. Jude Heroes reach $100 million milestone for St. Jude Memphis Marathon

What does it take to keep St. Jude Children’s Research Hospital® running? If you’re a St. Jude Hero, that means running for a purpose for events like the St. Jude Memphis Marathon® Weekend presented by Juice Plus+®.

For years, tens of thousands of steadfast supporters pushed through every step, mile and intense hour of training and recently achieved an incredible cumulative milestone: $100 million raised in two decades through this event. Their support helps fuel the St. Jude $11.5 billion, six-year strategic plan, which includes tripling its global investment to impact the more than 400,000 kids with cancer around the world each year.

“It’s inspiring to see the difference every one of us can make for the children of today and future generations when we commit to a purpose and work together for good by raising $100 million in 20 years – one dollar, one runner at a time,” said Richard C. Shadyac Jr., President and CEO of ALSAC, the fundraising and awareness organization for St. Jude Children’s Research Hospital. “Childhood cancer is a multi-trillion-dollar, multi-year problem and fundraising through annual events like the St. Jude Memphis Marathon Weekend is crucial for St. Jude to continue its groundbreaking research and treatment and execute on its $11.5 billion expansion and growth plans.”

St. Jude Memphis Marathon Weekend is the largest single-day fundraising event for St. Jude. The all-virtual event raised $7.5 million in 2020. The goal for the event’s historic 20th anniversary on Saturday, Dec. 4, 2021 was set at $9 million, but St. Jude Heroes and generous donors have rallied in true hero fashion and are already on pace to surpass that goal and reach $12 million, nearly $5 million growth year over year. Because of fundraising events like this, families never receive a bill from St. Jude for treatment, travel, housing or food – because all a family should worry about is helping their child live.

St. Jude Heroes have access to online training programs and race-day extras – from a singlet to hotel accommodations, depending on the fundraising commitment – and possibly entry into the most exclusive races in the world. Runners can also earn additional prizes based on how much is raised for St. Jude kids.

Since its inception in 2002 with fewer than 3,000 participants, St. Jude Memphis Marathon Weekend has become a marquee event that not only brings families, friends, neighborhood associations, and businesses together for a purpose, but also creates global awareness around the important work that happens every day at St. Jude Children’s Research Hospital. The event has attracted up to 26,500 participants annually from Memphis and around the world. This growth is due to the continued support of local, national and worldwide supporters who share a passion for the St. Jude mission: Finding cures. Saving children.®  

To ensure a safe environment for all, participants can view St. Jude Memphis Marathon Weekend health and safety protocols here. Event organizers are following the guidance of the Centers for Disease Control and Prevention and local health officials.

Achieving the $100 million milestone is cause for celebration. St. Jude Heroes and all supporters are encouraged to use the hashtags #StJudeSpirit and #StJudeHeroes on social media and post images and videos related to their St. Jude Memphis Marathon Weekend participation over the past two decades. To learn more, visit stjude.org/marathonspirit. To volunteer on race weekend, visit stjude.org/marathonvolunteer.

St. Jude Memphis Marathon Weekend marks its 20th anniversary, and the stories of five runners who have participated every year since the start are featured on St. Jude Inspire.

Raj Betapudi

As a young boy in Akavidu, India, Raj Betapudi would often run with his dad around the high school track. He moved to the U.S. in the 1990s, and when he heard about the St. Jude marathon from a colleague, he felt compelled to try, realizing that through the process of training, he was weaving his past with his present. Building up for the half marathon meant overcoming what Raj calls “a mental block” of self-doubt. His breakthrough came on a treadmill at work when he ran farther than he ever had. He thought of that little boy in India running with his dad. Back then, he’d had no worries, only dreams. Raj ran his first St. Jude half marathon in 2002 and has accomplished many more since. He’s proud to have been part of the St. Jude marathon since the very beginning. “My dad had three kids. A girl, boy, and a girl, and I have the same sequence of kids, and they run. I guess this is the joy of passing (traditions) on. I think it’s just a great joy to be outside and enjoy the nature, and also challenging your body to do more than what you thought you were capable of doing and pushing the limits.”

Miriam Dillard 

On a December night in 2002, Miriam Dillard downed some burritos and margaritas with a friend at a Tex-Mex restaurant in Memphis. The next morning on a lark and without training, the 21-year-old biology major at Rhodes College ran her first half marathon during St. Jude Memphis Marathon Weekend. And one year later Miriam Dillard – now Miriam Dillard Stroud – became a researcher at St. Jude and embarked on the rest of her life. “Seeing it go from a tiny number of people to a huge number of people, I think it just gets more and more special,” said Miriam, who runs every year. Miriam, who as a Platinum St. Jude Hero for Team Rhodes and commits to raising at least $5,000 for St. Jude each year, has kept all her St. Jude medals, “and I don’t really hold onto race medals.” She remembers that first race in 2002 and how she strapped a portable CD player to her chest so she could listen to her mix CD as she ran. All the runners wore cotton. And no one had digital cameras yet. Her cotton shirt from 2002 “has holes in it, and I’ve had to have it sewn up multiple times because I’m like, ‘I’m not letting go of that.’”

Rich VanMeter

Rich VanMeter’s muscles were aching, tired from the exertion of his 2007 St. Jude marathon, but when the St. Jude Hero looked over and saw his girlfriend Nicole Tice and her son William right where they said they would be along the route, talk about a runner’s high. Rich and Nicole had been dating several months and Nicole wasn’t a morning person, but she and William came out anyway, holding a sign William had scrawled in his little kid handwriting that said, “Go Rich!” The thought occurred to Rich: He’d never been happier. In 2002, Rich had been running with a group of guys where he worked at the Navy base in Millington, Tennessee, who wanted to be in peak shape. One of them brought up the idea of running in the new St. Jude marathon event. How could he have known it would set him on a path to the rest of his life? Rich’s running in the St. Jude marathon led to volunteering at St. Jude, which led to meeting fellow volunteer Nicole. “If I hadn’t started running the marathon that first year, then I wouldn’t have gotten into volunteering for it. …You know it all trickles down. I met Nicole, got engaged, got married, got a son, Adam – two sons, counting William, too. It’s touched every part of my life.” Rich proposed to Nicole in the lobby of Tri Delta House in 2009 on the St. Jude campus, the place they’d met as volunteers.

Keri Nunley

Keri Nunley wanted to do the St. Jude marathon for her dad. “A friend of mine was going to do it, and she said, ‘Hey, do it with me.’ And I was like, ‘Oh Lordy, I can’t run, girl.’ I was like, ‘I’ll walk.’ So I really trained. I trained and trained and trained.” It started as a way for her to wrest meaning from an incomprehensible loss. Her father died in 2001 from colon cancer. She later learned he’d been a devoted giver to St. Jude for years and directed his memorial funds there. She felt the impressions of his handwriting on the checkbook ledger as though they were inscriptions on her heart: Page after page said St. Jude. “We just never knew he donated like he did, and this is just my way to keep his donation going.” Alone as the sole member of Team Hertwig that first year — “Lord, I was so slow. I was out there all by myself.” She walked 13.1 miles, her feet aching but her spirits high. It took 3 hours and 40 minutes, but she did it. Keri walked alone that year but it was the only time she’d ever have to. After that, her family joined her, flying in from as far away as Pennsylvania, Texas, Florida and California to gather in Memphis for a family reunion of sorts, in running shoes. Today Team Hertwig boasts 35 members and raises about $30,000 each year.

Donnie Badlock

What do you say about the energetic jokester Donnie Baldock, who, when the pandemic caused the St. Jude Memphis Marathon to go virtual last year, made sure a 14-year-old St. Jude leukemia survivor was able to achieve his dream of running his first half marathon? Donnie secured the permit for the young man to run with a police escort through his hometown and joined him to set the pace. Who when St. Jude needed platelets, not only rolled up his sleeve, but brought 18 healthy, fit runner friends to do the same? Who finished his half marathon, only to run to volunteer at the full marathon finish line? His wife is a 25-year cancer survivor. He’s kept his bib from the very first race. When he runs, he pins a photo of a St. Jude patient to his shirt. When he talks about St. Jude, he chokes up. Who runs as part of the St. Jude Breakaway Running for a Cause team that trains anywhere from 150-300 runners per year to participate in the marathon weekend for St. Jude? The team has raised well over $1 million. His wife is a 25-year cancer survivor. He’s kept his bib from the very first race. When he runs, he pins a photo of a St. Jude patient to his shirt. When he talks about St. Jude, he chokes up.

St. Jude Children’s Research Hospital is leading the way the world understands, treats and defeats childhood cancer and other life-threatening diseases. Its purpose is clear: Finding cures. Saving children.® It is the only National Cancer Institute-designated Comprehensive Cancer Center devoted solely to children. Treatments invented at St. Jude have helped push the overall childhood cancer survival rate from 20% to more than 80% since the hospital opened more than 50 years ago. St. Jude won’t stop until no child dies from cancer. St. Jude freely shares the discoveries it makes, and every child saved at St. Jude means doctors and scientists worldwide can use that knowledge to save thousands more children. Families never receive a bill from St. Jude for treatment, travel, housing or food – because all a family should worry about is helping their child live. Visit St. Jude Inspire to discover powerful St. Jude stories of hope, strength, love and kindness. Join the St. Jude mission by visiting stjude.org, liking St. Jude on Facebook, following St. Jude on Twitter, Instagram and TikTok, and subscribing to its YouTube channel.

First Finishers from Inaugural 1970 Race will be honored at 50th Running of the TCS New York City Marathon this weekend

To mark the 50th running of the TCS New York City Marathon, several of the First Finishers from the inaugural 1970 race will be honored at the TCS New York City Marathon Opening Ceremony Presented by United Airlines on Friday, November 5, and at the Marathon finish line on Sunday, November 7. 

The first New York City Marathon, organized by New York Road Runners, took place on September 13, 1970, in Central Park, with an entry fee of $1 and a budget of $1,000. Of the 127 registered runners, there were 55 finishers. The race ultimately expanded to all five boroughs in 1976. To date, the event has seen more than 1.2 million finishers. 

“The TCS New York City Marathon has influenced and inspired so many people around the world for more than five decades, and to think it all started with 127 runners in Central Park is incredible,” said Ted Metellus, Vice President of Events for NYRR and Race Director of the TCS New York City Marathon. “We are honored to bring back some of the First Finishers from the 1970 race to have them with us on marathon day this year, and to honor them for being the first to take part in what has grown to become the world’s premier marathon.” 

Former FDNY firefighter Gary Muhrcke was the first New York City Marathon champion, coming off the night shift at work to win the race. He still runs weekly in Central Park to this day, and his wife makes the laurels that the champions wear after their victories.   

Larry Trachtenberg will be the sole runner from 1970 who will run in the 50th marathon. He was born and raised in Queens, and ran at Long Island City High School and regularly in Van Cortlandt Park, where he trained for the first marathon.  

Joining Muhrcke and Trachtenberg in New York will be a number of other First Finishers from 1970, including:  

·       Arturo Montero – He came to the U.S. from Chile in 1960. He has run more than 100 marathons, 31 of them New York City Marathons (2016 being the last one). The 1970 race was his first marathon. 

·       Bill Newkirk – Born in the Bronx, he regularly ran around Central Park and met Fred Lebow during his runs. He has now participated in more than 20 marathons, including more than 10 New York City Marathons. He also helped NYRR by measuring courses with his friend, Ted Corbitt. 

·       Ed Ayres – After growing up in New Jersey, he ran the 1970 race with his brother, Glen; both of them finished in the top 10. He went on to start Running Times magazine. 

·       Gerald Miller – The oldest living First Finisher at 92 years old is originally from Queens and moved to the Upper West Side of Manhattan after he got married. He heard about the first marathon at the YMCA. He has run more than 20 New York City Marathons and got his whole family into running. 

·       Jim Isenberg – He grew up in Boston and has run in more than 100 marathons, including the New York City Marathon four times. He ran for Princeton University and is friends with Larry Trachtenberg, who told him about the first marathon. He was a professor of physics and mathematics at the University of Oregon. 

·       Joe Martino – He took his first trip to New York as a teenager with Rick Sherlund, sleeping on a mattress the evening before the marathon at the local YMCA. He also ran the marathon in 1978 and became friends with two-time winner Tom Fleming.  

·       Moses Mayfield – He was the fastest African American marathoner in history at the time with a time of 2:24:29; he led the 1970 marathon for 24 miles of the race before being passed by Muhrcke. 

·       Ralph Garfield – Originally, from England, he came to the U.S. in 1961 and would regularly run in Central Park on the Reservoir. He has run 14 marathons (eight New York City Marathons) and still jogs/walks to this day.  

·       Rick Sherlund – At 16 years old, one of the youngest runners of the first marathon, he traveled to NYC with his friend, Joe Martino, to participate in the marathon. He ran the first 20 miles and then had a cream soda before cramping and having to walk the last six miles. 

·       Steve Grotsky – Originally from the Bronx, he was a fixture in the New York running scene; he went on to run for Princeton University and completed 50 marathons. 

·       Tom Hollander – He ran the marathon after graduating from high school in Connecticut, and ran again in 1977. In 1972, he won the Cherry Tree Marathon. 

·       Vince Chiappetta – Along with Fred Lebow, he co-directed the first New York City Marathon and is a co-founder of NYRR. He has run in more than 100 marathons. 

·       Nina Kuscsik – She changed the sport of running by breaking through the “Boys’ Club” barrier and changing the rules so they included women. She opened doors for future generations. While she did not finish the race, she is the only woman among the 127 entrants who ran in the 1970 New York City Marathon. 

About New York Road Runners (NYRR)  

NYRR’s mission is to help and inspire people through running. Since 1958, New York Road Runners has grown from a local running club to the world’s premier community running organization. NYRR’s commitment to New York City’s five boroughs features races, virtual races, community events, free youth running initiatives and school programs, the NYRR RUNCENTER featuring the New Balance Run Hub, and training resources that provide hundreds of thousands of people each year with the motivation, know-how, and opportunity to Run for Life. NYRR’s premier event is the TCS New York City Marathon. Held annually on the first Sunday in November, the race features a wide population of runners, from the world’s top professional athletes to a vast range of competitive, recreational, and charity runners. To learn more, visit www.nyrr.org.  

Canio Polosa breaks Canadian M90+ 5K record

Canio Polosa, a 93-year-old runner living in London, Ont., smashed his own 5K Canadian Masters record on Sunday by over one minute. Polosa ran 36:30 at the Halloween Haunting 5K, which was held at Springbank Park in London, Ont.

His previous personal best was 37:41. Polosa mentioned that he was honored to have so much support, as many runners recognized him at the race. 

Polosa is a retired medicine professor at McGill University. He began to run during retirement after joining London’s Pacers Running Club, who he ran three marathons during the ’90s.

After his third marathon, Polosa took a break from running after losing the cartilage in his knees. Now at 93, Polosa is back running, wearing his knee brace and setting Canadian records after an Amazon advertisement recommendation from his wife Lynne Weaver. “They have become his best friends,” she says. 

Polosa said in a video interview with CBC London that he doesn’t know why he likes running, but he enjoys running 5K to 10K every day to embrace nature. When questioned why most people his age aren’t running, Polosa said, “Most people are not running because they don’t think they can do it.”

Polosa also holds the M90+ Canadian masters’ mile record of 11:07, which he set in June of this year, but is eager to lower it after he said he started too fast during his last attempt.