Running News Daily

Kenyan Benson Kipruto will take time out after he picked up a hamstring injury during the London Marathon

Former Toronto Marathon champion Bernard Kipruto will not participate in any races this year after he picked a hamstring injury during the London Marathon.

Kipruto was disappointed with his seventh place finish at the race despite finishing one place better than top favourite Eliud Kipchoge, who placed eighth.

“I had prepared well for the race to win but I had challenges. I was one of the best competitors but the injury slowed me down hence I got this result that I did not plan for,” Kipruto said.

Apart from the injury, Kipruto also blamed the blistery weather conditions in London for his under-whelming performance.

“I don’t know how Ethiopians train in such wet and windy conditions but when it is sunny, we always beat them hands down,” he said.

Nonetheless, his performance at London Marathon was much improved from the Boston Marathon in September 2020, where he finished 10th.

Kipruto said he has taken vital lessons from this year that will be useful as he trails his focus on next year.

“After the race, I took time to review my performance. It was tough. This time, I want to get a good rest before deciding with my coaches on the plan for next year. I will be looking to participate in most of the major races next year, especially marathon races,” he said.

Athletics Canada team withdraws from the World Half-Marathon Championships

On Wednesday morning, Athletics Canada made the decision to withdraw its team from the upcoming World Half-Marathon Championships set to take place this weekend in Gdynia, Poland.

With 24 hours until their flight, athletes were notified that the team would no longer be participating. On the women’s side, Rachel Cliff was the lone Canadian representative and on the men’s side Canada was sending Trevor Hofbauer, Justin Kent, Ben Preisner, Thomas Toth and Phil Parrot-Migas. 

This event was postponed in March due to COVID-19, but is now set to go on Saturday. Several other countries, including the U.S. and Japan, pulled out of the championship in September, citing safety reasons. 

“This was a very difficult decision, but we think it is in the best interests of the athletes and the team staff,” Simon Nathan, Athletics Canada’s high-performance director, said in a press release. “We know that this is disappointing news, but we have made this decision with our team’s health and safety at heart.”

While Athletics Canada officials were confident that WA was doing everything possible to protect participants, they felt there were too many risks that nobody could be expected to control.

“When we considered the risks associated with flying and transfers within airports, with the athletes being in publicly-accessed common areas like hotel lobbies and common dining areas, and the unknown of individuals’ compliance to safe protocols, we felt it was prudent not to expose our team to those risks,” said Dr. Paddy McCluskey, Athletics Canada’s Chief Medical Officer.

Sifan Hassan will not be racing at the World Athletics Half Marathon Championships in Gdynia

European 10,000m record-breaker has decided to end her season early

Sifan Hassan will not be racing at the World Athletics Half Marathon Championships in Gdynia, instead deciding to end her season, which has included world and European record-breaking performances, earlier than originally planned.

The 27-year-old smashed Dire Tune’s world one-hour record by covering 18,930m on the track at the Van Damme Memorial meeting in Brussels last month before she ran 29:36.67 in the rain to break Paula Radcliffe’s European 10,000m record in Hengelo on Saturday.

The world 1500m and 10,000m champion had next been set to line up as part of the Netherlands team at the World Athletics Half Marathon Championships in Poland on Saturday (October 17), where she would have been among the favorites, but she has decided with her coach Tim Rowberry to end her season.

After a short break, she will begin preparing for Olympic year.

“It has been a tough year, the uncertainty of competitions going ahead was always part of my training regime,” said Hassan. “To focus and push yourself every day in training is difficult, especially when you don’t know if it will be possible to deliver performances in a competition environment.

“The season was short, but the lead up to it was long. Therefore I decided to give myself some rest and focus for next year. I want to make sure I will be in top shape physically and mentally next year at the Olympic Games.

“I am very proud of my performances this season, the world hour record and the European record this weekend. Those results give me good faith that I am able to reach my highest potential, also in uncertain times. Therefore I look forward to next year with a lot of confidence.”

Head coach Patrick Makau is confident that Kenya will dominate World Half Marathon Championships

Head coach Patrick Makau is confident that his team for the World Half Marathon Championships due Saturday in Gdynia, Poland will win both the team and individual titles.

Makau, who won silver medals at the 2007 Udine and 2008 Rio de Janeiro editions, said he is aware of stiff competition and the adverse weather that awaits them in Poland.

Makau said defending champion Geoffrey Kamworor might be missing in action but reckons that the selected team led by Ras Al Khaimah (RAK) and Prague Half Marathon champion Kibiwott Kandie and 2017 World Cross Country Championships silver medallist Leonard Barsoton is equal to the task.

Makau, a former world marathon record holder, indicated that the women’s team is the finest ever with on form 2016 world half champion Peres Jepchirchir back in the team and Joycilline Jepkosgei out to make amends after settling for silver in Valencia 2018.

“This is a strong team and I can tell you the athletes are focused on the task ahead. They are determined to deliver,” said Makau.

Kamworor sealed his third consecutive title when he won in Valencia in 2018 in 1:00:02 as compatriots Barsaton, Barselius Kipyego and Jorum Okombo finished 12th, 15th and 18th. Alex Oloitiptip failed to finish the race.

Jepkosgei and Pauline Kaveke failed the test, settling for silver and bronze in Valencia as Netsanet Gudeta claimed victory not only in championship record but also in women’s only world record time of 1:06:11.

Kenya would also lose the team titles to Ethiopia.

“Kandie posted a world lead in half marathon with victory in 58:38 in Prague, Czech in September. This goes without saying that he will be the man to watch. We shall really bank on Barsaton’s experience,” Makau said adding that Bernard Kipkorir (59:07), Bernard Kimeli (59:07) and Morris Munene (59:22) also look strong by virtue of having good times.

Makau noted that even though the women’s team will be under pressure to deliver with the defending champion coming from Ethiopia, having Jepchirchir, who is fresh from setting a new women’s only world record in Prague with a time of 1:05:34, is a major boost.

“Peres is back and looks stronger after maternity leave and is eager to reclaim her title. One can easily see the hunger in Joyciline that she is ready to upgrade her silver to something better this time around,” said Makau. “They are ready to neutralise the weather and any challenge posed.”

2020 Millinocket Marathon cancelled due to the pandemic

The Millinocket Marathon has been cancelled due to concerns over COVID-19. The annual race was to be held on December 5th. The conditions in the state have not improved to the level they would be able to hold the race. The marathon had no fee to run, but competitors and fans were asked to spend what they could in town to help the region economically. We spoke with race director Gary Allen who still hopes to help.

“You know cancelling the Millinocket Marathon was one of the toughest decisions I’ve made at this point. You know the business economy, this turned into something bigger than I ever imagined, I think it helped their morale as much as their pocketbooks.

They really deserved a break and it is heartbreaking for me not to be able to bring this break to them,” says Millinocket Marathon race director Gary Allen, “I’m hoping we can appeal to runners to dig into their pocketbooks to purchase something online or contribute to good causes up there.

Or even not cancel their hotel rooms and just let the hotels take the income from that as a way to get through this period. We are definitely going to be coming up with ways runners can still “run Millinocket” so to speak and make a difference.”

Gary also organizes the MDI Marathon which would have been this coming weekend. He hopes they will be able to continue both annual races next year.

2021 Miami Marathon & Half-Marathon Cancelled due to the coronavirus concerns

The 2021 Miami Marathon and Half-Marathon are now canceled over COVID concerns.

Organizers broke the news Monday night, saying, in part:

“Believe me when I say we are devastated. This will be the first time we are unable to host this event since its inception in 2003, however the health and well-being of our running community is of utmost importance. Due to coronavirus-related concerns for our runners, spectators, volunteers, staff, vendors and the numerous partners and essential workers that support us throughout race weekend, we made the difficult decision to cancel Miami’s premiere endurance event.”

The races were supposed to take place on Jan. 31.

Registered participants will be emailed on Oct. 26 to choose whether they want to defer or switch their entry.

Those who defer can participate in the rescheduled 2022 event. Participants who decide to switch will be given the following options:

Access to a free online program leading up to the virtual event in January

Free entry into the Virtual 2021 Life Time Tropical 5K (Jan. 17), Virtual Half Marathon (Jan. 24) and Virtual Full Marathon (Jan. 31)

Guaranteed entry into the participant capped 2022 Life Time Miami Marathon and Half Marathon

Donate their registration fee to the Miami-Dade County Public

Get a refund for their registration fee (minus processing fees).

Abu Dhabi Marathon has been postponed until 2021 due to COVID-19 concerns

The COVID-19 pandemic has forced organizers to postpone the 2020 ADNOC Abu Dhabi Marathon until next year.

Thousands of runners had already signed up to compete in the event which was due to take place on December 11.

But with the public’s health and safety remaining the organisers’ "top priority" the competition has been called off for 2020 as the search begins for a new date in 2021.

Aref Hamad Al Awani, secretary general of the Abu Dhabi Sports Council, insisted implementing safety and precautionary measures in every event staged in the capital city of the United Arab Emirates (UAE) was key.

"With such an overwhelming response, both within the UAE and the region, the Sports Council is looking forward to organizing this popular event on another date during next year," said Al Awani.

"We are deeply committed to implementing the highest safety standards and precautionary measures in all global and community sporting events held in Abu Dhabi.

"This is based on the instructions of the competent Government agencies emphasizing great attention to the safety and health of everyone.

"Under its exceptional efforts in managing the optimal handling of the crisis and with the joint coordination with all concerned parties it led us to postpone the third edition of the ADNOC Abu Dhabi Marathon from December 2020 to 2021, in the context of ensuring the safety of everyone.

"We now look forward to welcoming all participants and unite with the solidarity and support of each other in overcoming these unfavorable times."

Kenyan duo Reuben Kipyego and Vivian Kiplagat came out on top in last year's event.

Race organizers said every runner registered for this year’s postponed event would be able to keep their place for next year with refunds given out to those that are unable to compete in 2021.

Former Africa Cross Country Champion Leonard Barsoton, banks on team work to take down the Ugandans

Japan-based Leonard Barsoton has said that Kenya will rely on team work to down the challenge of Uganda and Ethiopia at the World Half Marathon Championships this Saturday in Gdynia, Poland.

Kenyan athletes will be heading to the world road race intent on retaining the men’s title currently held  by Geoffrey Kamworor  following his triumph in Valencia, Spain in 2018.

Kamworor won in 1:00:02 ahead of Bahrain’s Abraham Cheroben, who timed 1:00:22 while Eritrea’s Aron Kifle was third in 1:00:31.

This year Kamworor will not be competing but a strong team has been selected by Athletics Kenya and vowed to keep the crown home.

Kibiwott Kandie, fresh from winning Prague Half Marathon, will lead his compatriots Morris Munene, Japan-based Leonard Barsoton, Bernard Kipkorir and Bernard Kimeli in the Gdynia assault.

Nation Sport caught up with the 2014 Africa Cross Country champion Barsoton in Eldoret, Uasin Gishu County where he had gone for the mandatory  Covid-19 tests a requirement before their travel.

With the defending champion Kamworor missing in the start list, Barsoton said Kenya’s work was cut out for them particularly considering the threat set by double world record holder in 5,000m and 10,000m Joshua Cheptegei of Uganda.

“We shall run as a team. The challenge is that we have been training differently and everyone has his own techniques of reacting but we hope for the best,” he said.

The in-form Cheptegei will lead a Ugandan team that also has Moses Kibet, Jacob Kiplimo, Abel Chebet and Stephen Kissa.Barsoton, whose career has been on the rise since he relocated to Japan in 2012, two years after completing high school, is relishing the challenge.

He has competed in the last three editions of the World Half Marathon Championship and will no doubt be a key plank in Team Kenya’s strategy to keep the men’s crown.

In Valencia, Barsoton finished 12th in a time of 1:01:14, a result he was not happy with but on the positive, learned about his shortcoming. He said he had a problem when he entered the race which he traced to his training and has worked to ensure he was ready for the Poland race.

My training has gone on well and we are ready to travel and meet other competitors after a long wait due to the coronavirus.

“It’s not easy when you are training alone because we are used to group training which pushes you to the limit. I believe since April I have done enough and I will be ready to fight for a podium finish on Saturday,” he said.

What the fastest runners can learn from Joshua Cheptegei

Joshua Cheptegei made history on Wednesday when he set the 10,000m world record with a 26:11.00 run in Valencia. Cheptegei is arguably the best runner alive, and while he is riding an incredible high right now, it wasn’t long ago that he faced an enormous low after a massive mid-race collapse in 2017. Refusing to let this derail his career, Cheptegei pushed forward, and that is why he made it to where he is today.

While you probably won’t ever come close to Cheptegei’s level, that doesn’t mean you can’t learn from his career. If you’re facing disappointments or tough times in running, channel your inner Cheptegei and trust that you’ll eventually climb out of this rut. 

In front of a home crowd at the 2017 World Cross Country Championships in Kampala, Uganda, Cheptegei, then 20 years old, was on his way to the biggest win of his young career. Cheptegei had led for most of the race, and he had a 50-metre lead on Kenya’s Geoffrey Kamworor in second place. With less than a kilometre to go and the championship within reach, Cheptegei began to unravel, and he was eventually passed, not just by Kamworor, but by the next 28 runners as well. It was one of the biggest implosions in running history, and Cheptegei went from first place to 30th in the blink of an eye.

Many people would have let this result define them, but not Cheptegei. Later that same year, he ran to a silver medal in the 10,000m at the world championships. In 2018, he won gold in the 5,000m and 10,000m at the Commonwealth Games, and he ended the year with the 15K world record. The following year, he upped his game once more, first redeeming himself with a win at the World Cross Country Championships in Denmark, then winning 10,000m world championship gold in Doha. His finale for 2019 was another world-record performance, this time in the 10K (although his mark was bettered by Rhonex Kipruto in early 2020). 

Finally, in 2020 — the season that almost didn’t happen because of COVID-19 — Cheptegei had the year of his life, breaking world records in the 5K on the road in February, the 5,000m in August and then the 10,000m on Wednesday. 

Odds are that you won’t have a collapse like Cheptegei did in Kampala in 2017, but even if you do, he’s proof that you can recover from it. Everyone will have slumps in their careers, whether in training or racing or both. But if you believe in your training and trust in your abilities, you’ll eventually leave those troubles behind, replacing them with PBs, race wins and great results.  

Bucharest and Riga Marathons suffer last-minute cancellation

Both the Riga and Bucharest marathons were cancelled at the last moment at the weekend.

The Riga organizers stated: “Due to a sudden spike of covid-19 cases in Latvia and Government regulations, the 30th Rimi Riga Marathon was not be able to take place in person on 11 October, but virtually. That means you either have to register at our Virtual Club and run the distance of your choice, or, if virtual running is too much of a hassle for you, just run a distance of your choice during marathon weekend.”

In Bucharest, the race organization announced: “At the request of the authorities, the marathon race of professional runners within Raiffeisen Bank Bucharest Marathon will no longer be held, given the current situation [the number of cases of COVID-19 in Bucharest has reached 2.28/1000 inhabitants]. This decision does not affect runners registered for the virtual races who will participate individually, under the conditions initially announced, between 11-18 October on the route and in the time slot they choose.”

“Public health experts have alerted authorities about the real risk to athletes coming to Bucharest to participate in the Marathon. We particularly regret that this decision must be taken so soon before the date announced for the event. However, we consider that it is an absolutely necessary decision.”

“We, the Bucharest Running Club team, together with the event partners, did everything possible for the physical event to take place in complete safety for professional runners. We hope that those qualities specific to the marathon runner: determination, endurance, planning – will help those who had prepared to compete to overcome this moment. It is a difficult moment, especially since the runners are right now in Bucharest, some of them from other continents”, said Valeria van Groningen, President of Bucharest Running Club.

Olympian Kara Goucher, Whose Grandfather Died from COVID, Responds to Trump's 'Tone-Deaf' Comments

Olympic runner Kara Goucher is calling out President Donald Trump for his "tone-deaf" remarks downplaying the severity of COVID-19 as her grandfather was "suffering greatly" and later died from the coronavirus.

Just hours before her grandfather's death Tuesday night, the athlete joined Anderson Cooper on CNN's Full Circle to discuss her grandfather's battle with COVID-19 and how she felt "disrespected" by the president's recent comments.

After Trump was discharged from the hospital and returned to the White House Monday night, he released a video message on social media, in which he asserted that the novel coronavirus (COVID-19) — which has killed over 210,000 people in the U.S. alone — is nothing to be concerned about, in his opinion.

"One thing that's for certain: don't let it dominate you. Don't be afraid of it. You're gonna beat it. We have the best medical equipment, we have the best medicines, all developed recently. And you're gonna beat it," the 74-year-old said.

The message echoed a tweet Trump posted earlier in the day, in which he wrote: "Don’t be afraid of Covid. Don’t let it dominate your life. We have developed, under the Trump Administration, some really great drugs & knowledge. I feel better than I did 20 years ago!"

Goucher said she was packing a bag to fly to Minnesota to see her grandfather, Calvin Haworth, for "one last time" when her sister forwarded Trump's message to her.

"I just felt really disrespected, I felt like my grandfather was disrespected, I felt like all the people who have been suffering through this were disrespected," Goucher told Cooper of the president's comments, trying to hold back tears.

"It just felt so tone-deaf and just really not the right thing to say," she said. "To say ‘Don’t let it dominate your life' — this is my life. This is his life. He is literally taking his last very painful breaths."

While the Olympian said she was "glad that the president got top care," not everyone can be so lucky.

"That is not the reality for hundreds of thousands of other people and their family members," she explained. "It just felt very dismissive."

"I was just not happy about that tweet at all," she added. "[My grandfather's] life is worthy and he deserves to be respected."

Goucher told Cooper that she and Haworth had a "rich, long relationship" as he raised the athlete and her sisters after their father passed away.

The professional runner said her grandfather was "contributing to [her] life and so many other lives" through his final moments.

She expressed the importance of having compassion in times like these and to "stop making this political."

"This needs to be about compassion and caring for your fellow citizens and doing what’s right to protect other people," she said. "This is a loss that shouldn’t be happening. We should’ve been able to see him in the last seven months and we should be able to sit there and hold his hand right now and we can’t."

"Please show compassion and think of life bigger than just yourself," she concluded.

Goucher announced her grandfather's death late Tuesday night on Twitter.

"Fight on Papa," he wrote alongside a picture of her family at her wedding. "He would be overwhelmed with the support he has received from you all."

Shalane Flanagan’s Favorite Marathon Training Meal

This recipe from Elyse Kopecky is a nutritional powerhouse.

When Shalane Flanagan traveled to Bend, Oregon, to kick off recipe testing for Run Fast. Cook Fast. Eat Slow. with me, this Thai Quinoa Salad was the very first recipe to come out of the kitchen.

It was love at first bite. We continued to tweak the recipe, not because it needed much work, but because we secretly wanted an excuse to make it time and again. This is the salad Shalane made on a near weekly basis while training for the 2017 NYC Marathon and 2018 Boston Marathon.

We highly recommend the use of fish sauce (a store-bought condiment) to give the salad a true Thai-inspired umami kick, but if you’re vegan or vegetarian, the salad is crown-worthy made with just soy sauce.

Make this salad on a Sunday night for work lunches all week long or serve as a side dish with a juicy, grilled steak for a dinner set to impress.

Thai Quinoa Salad

SERVES: 5

Ingredients

1 cup quinoa, rinsed and drained

2 cups thinly sliced purple cabbage

3 green onions, white and green parts sliced

1 cup packed mint leaves, chopped (cilantro works too)

1 cup packed basil leaves, chopped

1 jalapeño or serrano pepper, seeds removed, minced (optional)

½ cup roasted peanuts, chopped

Dressing

¼ cup extra-virgin olive oil

â…“ cup fresh lime juice (2 to 3 limes)

2 tablespoons soy sauce or tamari

2 tablespoons honey (or maple syrup)

1 tablespoon fish sauce (such as Red Boat)

DIRECTIONS

STEP 1

Here is a foolproof method to cook quinoa: In a medium saucepan over high heat, bring to a boil 1½ cups water and the quinoa. Reduce the heat to low and simmer, covered, for 15 minutes or until all the water has been absorbed. Transfer to a large salad bowl, fluff with a fork, and set aside to cool.

STEP 2

Meanwhile, put the olive oil, lime juice, soy sauce or tamari, honey, and fish sauce (if using) in a glass jar or bowl and stir to combine.

STEP 3

Once the quinoa is cool, add the carrots, cabbage, onion, mint, basil, and pepper (if using) to the bowl and toss to combine. Add the dressing and toss again. Taste and, if needed, add more fish sauce or soy sauce.

STEP 4

Top with the peanuts. Chill in the fridge for at least 1 hour or until ready to serve.

This salad will stay fresh in airtight glass containers in the fridge for up to 5 days.

People With This Personality Trait Are More Likely to Hit Their Exercise Goals

Here are three ways to help execute it in your daily life.

Our personality traits dictate who we are in aspects of our life—from how you do your job to how you interact with your friends and family. So it’s no surprise that our personality traits carry over into our running life, too.

According to recent research out of the University of Oregon, the more goal oriented you are, the more likely you are to engage in physical activity.

In the study, published in the journal Psychological Science, researchers first asked 282 participants to fill out a survey that included four personality scales—the Planfulness Scale, the Brief Self-Control Scale, the Big Five Inventory-2, and the Grit Scale. Participants answered each question on a scale of 1 to 5—1 being that the participants strongly disagreed with the statement and 5 being that the participants strongly agreed with the statement.

Questions included things like: “Developing a clear plan when I have a goal is important to me,” “I am good at resisting temptation,” “Is systematic, likes to keep things in order,” and “I finish whatever I begin.”

Next, participants had to answer a free-response question about what their exercise goals were and how they might plan to achieve them.

Participants had access to the University of Oregon’s rec center and researchers monitored how often they swiped their ID card to exercise there within the span of 20 weeks (two college semesters).

Here’s what they found: While everyone who participated in the study went to the gym more in the beginning of the semester than they did at the end, those who gave themselves high scores on the Planfulness Scale—for instance, “developing a clear plan when I have a goal is important to me”—went to the gym more during both semesters than those who gave themselves low scores on the Planfulness Scale.

Specifically, for every one point someone scored themselves on the Planfulness Scale, they went to the gym 5.9 more times during the fall semester and 8.5 more times during the winter semester.

The more planful people are, the more likely they are to follow through on their goals, according to lead study author Rita Ludwig, Ph.D.(c), of the University of Oregon’s department of psychology.

“Being planful includes things like setting concrete steps to reach a goal, being willing to make sacrifices now for future rewards, and using the goal as motivation to overcome obstacles to success,” she said. “It may be that seeing how your everyday actions contribute to your long-term goal is the key to making progress and ultimately achievement.”

According to Ludwig, runners who exhibit planfulness in their everyday lives might stick to their training plans more and see better race results.

“Participants in our study included people who were trying to improve their running performance or prepare for upcoming marathons. Regardless of the specific goal, planful athletes more frequently went to the gym to make progress towards it,” she said.

Below, Ludwig offers a few tips on how to best execute planfulness in your daily life:

Set a specific goal.

Maintain focus on your goal.

Be mindful about how your everyday actions can either help or hinder your progress.

“Taking the time to intentionally plan may be beneficial for athletes who want to achieve a certain level of performance,” she said. “Long-term goal pursuit is, after all, a marathon— not a sprint.”

Sifan Hassan Runs 29:36 To Shatter Paula Radcliffe’s 30:01 European Record

The first FBK After Summer Competition track and field / atheltics meeting was held tonight in Hengelo. On a cool (high 40s) and rainy night, Faith Kipyegon came up well short of her goal in of the women’s 1000 world record of 2:28.98 as she ran just 2:32.82. Yomif Kejelcha (13:12.84) and Stewart McSweyn (13:16.05) were also nowhere near their goals of a pb in the 5000.

The story of the night belonged to reigning world 1,500 and 10,000 champ Sifan Hassan. She attacked Almaz Ayana’s 29:17.45 world record as she went out in 14:37 before fading to a European record time of 29:36.67, as Paula Radcliffe‘s European record of 30:01.09 which had stood since 2002 was destroyed. Outdoors, she is now the 6th fastest women in history at 1500, 9th fastest ever at 5000, 4th fastest ever at 10,000, and 10th fastest ever at the half marathon.

Khapilina and Sbaai break course records at the Wizz Air Sofia Marathon

Viktoriya Khapilina and Youssef Sbaai came out on top at the Wizz Air Sofia Marathon on Sunday (11), winning the World Athletics Bronze Label road race in course records of 2:27:57 and 2:13:03 respectively.

Khapilina, who warmed up for this race with a 1:12:24 half marathon PB in Kovel last month, was part of a five-woman pack during the early stages. The Ukrainian passed through 10km in 35:08 alongside Kenyan trio Naom Jebet, Cynthia Kosgei and Marta Akeno as well as Uganda’s Clementine Mukadanga.

Running well inside the pace required to break the course record (2:32:35), Khaplina, Jebet, Kosgei and Akeno maintained their tempo to reach half way in 1:14:13. Mukadanga had drifted back, while Japan’s Haruka Yamaguchi had broken away from USA’s Jane Bareikis to reach the half-way point in 1:16:15.

Khapilina and Jebet increased the pace, leaving Kosgei and Akeno to fall off the lead pack. At 30km, reached in 1:45:01, the lead duo had a 51-second margin over the chasers with Yamaguchi a further two minutes in arrears.

Jebet struggled to keep up with Khapilina in the closing stages as the Ukrainian went on to win in 2:27:57, taking six seconds off the PB she set when winning the Krakow Marathon last year. Jebet finished second in 2:28:41 while Kosgei held on to third place in 2:32:10, all three women finishing well inside the previous course record. Yamaguchi came through for fourth place in 2:32:49.

The men’s race was even closer as Moroccan duo Youssef Sbaai and Radouan Nouini were given the same time at the finish with Sbaai given the verdict.

A group of seven men went through the opening 10km in 31:41, and six of them – Sbaai, Nouini, Mohamed Ali of the Netherlands, and Kenyan trio Duncan Koech, Jonathan Maiyo and Victor Chelokoi – were still in contention at the half-way point, reached in 1:06:46.

The pace then increased and Koech, Maiyo and Chelokoi fell out of the lead pack. Ali did likewise just before the 30km checkpoint, leaving the Moroccan duo to pass that marker in 1:34:04.

Locked in a duel for victory, Sbaai and Nouini forged ahead in the final 10 kilometres and opened up a significant gap on the chasers. Still neck-and-neck in their sprint for the finish line, they crossed the line almost together with Sbaai just getting the edge on his younger compatriot, both clocking 2:13:03.

The winning time is a course record, although the race record – set on a different course – still stands to Khristo Stefanov with his 2:11:26 clocking from 1997.

Ali finished third in 2:16:21 with Koech taking fourth place in 2:17:09, finishing 40 seconds ahead of Uladzislau Pramau of Belarus. Maiyo, competing for the first time in five years, was sixth in 2:22:32.

Yuma Hattori is set to Run Fukuoka International Marathon and set a new japanese record on december 6

On Oct. 9 it was learned that Tokyo Olympics men's marathon team member Yuma Hattori (26, Toyota) will run the Dec. 6 Fukuoka International Marathon. It will be the first time a member of either the men's or women's Olympic marathon squads will have run a marathon since the teams were finalized.

For Hattori himself it will be his first marathon since taking 2nd at the Olympic marathon trials in September last year. His goal is to run 2:05.

According to an involved source, Hattori chose Fukuoka as his pre-Olympic marathon because he is familiar with the course from his victory there two years ago. He has already committed to running Fukuoka and has done multiple 40 km runs in preparation.

On Oct. 9 Hattori ran the 10000 m at the Chubu Jitsugyodan Track and Field Championships. With a goal of running 28:30 he ran 28:16.28. Hattori was positive about his run saying, "My time was good. So was the way I ran."

In the summer he focused on improving his speed, breaking 28 minutes for 10000 m for the first time and then bettering that with a 27:47.55 in mid-September, the fastest time by a Japanese man this year. Looking toward a successful return to Fukuoka, Hattori said, "I want to focus all my training on being ready to break the Japanese national record (2:05:29)."

2020 Chicago Marathon Charities will lose Millions due to the pandemic

In 2019 a record 45,932 runners crossed the finish line and an estimated 1.7 million spectators cheered them on in the Chicago Marathon. The event generated $428 million for the local economy. Participating groups also raise a lot of money for charity. But the race will not  be the same in 2020. Will the virtual event have the same impact?

Brett Geschke ran in his first Chicago Marathon in 2019. He said it was a rush like no other.

“You’re in the pen with the runner, and everyone’s got that nervous energy,” he said.

But this year COVID-19 is changing everything. The race is virtual for the first time in decades. There will be no crowds and no cheers. People run by themselves, clock a time, and cross their own finish line.

“It’s going to be a lonely existence out there for me for 26.2 miles, but I’ve got a good playlist set up,” said Geschke.

geshcke is part of a much smaller crowd than usual. He is trading the downtown streets for the lakefront trail. the Chciago Area Runners Association is running in small groups.

“This year, we had about 1000 that started the season and about 500 that are seeing it through,” said Greg Hipp, CARA Executive Director.

Staff is also seeing the downward trend in participation with those it trains who run for roughly 50 charities.

“All of the charity programs combined raise about $28 million dollars though the Chicago Marathon. With the marathon canceled, they still need support,” said Hipp.

This year charity runners were initially required to raise a minimum of about $1700.

“We started last year’s marathon with 350 people, and this year we have 167,” Hipp said.

One of the largest charities is Mercy Home, a shelter for at-risk and troubled youth in the West Loop.

“We are 100% privately funded at Mercy Home ,so it’s had a big effect on us,” said Jim Harding with Mercy House Heroes.

Last year the marathon brought in about $550,000.

“And unfortunately this year we’re at $130,000 right now,” he said.

There have been similar financial hits for more than 100 charities.

Thankfully Mercy Home says it is financially stable and able to stay on its feet as some runners sit it out during these unprecedented times.

Marathon officials said they continue to take an aggressive approach to encourage people around the world to run for a charity about which they are passionate.

The virtual marathon registration is open until Sunday.

Des Linden’s Plan for a Hardcore October: 496 Miles, With 196 the Final Week

Des Linden feels pretty good now. Ask her again in three weeks, though.

The 2018 Boston Marathon champion and her husband, Ryan, are undertaking a unique challenge called Calendar Club. They’re running at least one mile to correspond with each calendar date. So one mile on October 1, two miles on October 2, three miles on October 3.

Simple enough for two elite athletes at the beginning of the month. But when it starts getting toward October 31? Ouch. That’s going to hurt.

In all, they’re scheduled for 496 miles this month, 196 of those in the last week. (In recent years, her highest total for a single week was 130 and a single month 480.)

Linden, 37, was inspired by a friend, Travis McKenzie, who did it in July. She and Ryan started watching it every day and they’d discuss it on their runs. How do you think he’s going to do? How do you think he’s going to break up the miles?

“We got sucked in,” she said.

In the absence of any races that she really wants to do on the pandemic-shortened calendar, it seemed a good time for them to try. “It’s a super odd year, and there’s nothing going on,” she said. “There’s no other year when we can try this, and we’re fascinated by it, and we figured why not?”

Linden, who is known as a geek about running and training, isn’t taking the challenge lightly. She and Ryan were already running about 10 miles a day in preparation for it. She didn’t want to fall apart as the mileage got more arduous, and if she were to get injured, she wouldn’t hesitate to pull the plug.

Typically during marathon training, Linden runs 14 miles in the morning and a second run of about 4 on days when she doesn’t have a long run or a workout scheduled. So she thinks she’ll do something similar in the second half of the month: On October 18, it will be 14 in the morning, 4 at night. The next day? 14 and 5. Then a single long run of 20 on October 20.

On October 21, things will really start to get interesting. She hasn’t figured out how she’ll divvy up 21, 22, and 23, but she thinks 24 will be a single long run. And then some division of mileage with the bulk in the morning and a shorter run in the evening up until the final day.

On the 31st, she plans a 26-miler for the morning run, leaving a final 5 for that night. Linden has never run longer than the marathon distance in a single run.

Brooks, Linden’s longtime shoe sponsor, is helping build a community around the miles with the hashtag #RunDestober. She’s been happy to see middle-of-the-pack runners designing their own challenges, based on minutes, not miles, in some cases, or based on kilometers. Linden’s sister, Natalie, is adding a quarter mile each day, so by the end she’ll be up to 7.75 miles.

“There have been a lot of people [participating],” said Linden of the folks sharing their runs on Instagram and Twitter with the #RunDestober hashtag. “I the beginning it’s super fun. We’ll see how the numbers taper off. There’s pretty good momentum, just having the different levels of it. People are pretty enthused. We’ll see if they endure.”

Linden does offer a few caveats: This is not a training plan; it’s a challenge. Her coach is in no way involved. She’s not doing any formal workouts, most of the miles are just at a very slow and steady pace. Her dog, Boston, has been doing a lot of running, but he’s too fast for this challenge.

“He’s super fit right now,” she said. “He can go 6:30 pace, that’s his sweet spot. Then he spends the rest of the day sleeping on his back.”

When this is over, she’s not sure what’s next. She anticipates needing some time off after Calendar Club ends. But whatever race catches her fancy next, this much is certain: She’ll have a solid base.

Hartford Marathon and other Fall Races Go Virtual

This Saturday Jennifer Zayas along with two friends will lace up for the 27th annual Hartford Marathon.

Unlike past years, she won’t be starting at 8 a.m. and she won’t finish under the Arch in Bushnell Park, steps away from the State Capitol. She expects to see just one fan on the course.

Zayas will be heading out the door an hour early, running the entire 26.2 miles on the Farmington Canal Trail and relying on her husband for water, fuel and encouragement the entire way.

“Originally, I was signed up for the Chicago Marathon on the Autism Speaks team. In order to be on that team I had to raise money and I had so many people donate to me,” she said.

Because of COVID-19, Zayas’ race in Chicago was deferred until 2021, “but I felt overwhelmed by the support for the cause. I said I still have to run a marathon.”

Zayas is by no means the only athlete competing in the fall classic, even if she won’t see the more than 4,300 runners who are currently registered.

Adam Osmond, the co-founder of Run 169 Towns, will also be lacing up on Saturday.

“Every year I used to put together a relay team in the Hartford Marathon and I’m not stopping this year. Me and some of my coworkers are doing the virtual run and meeting in Hartford for it,” Osmond said. “We will keep our tradition alive.”

Planning races in the time of a pandemic

The Eversource Hartford Marathon is one of the largest races in the state, hosting more than 10,000 runners annually, second only to the Thanksgiving Day Manchester Road Race.

When it became clear that the pandemic was not going to allow for the usual spectacle, the nonprofit started brainstorming on how to keep the running community connected and motivated during this unusual season.

“Obviously being an event management company we have had to reassess everything. We started with our first virtual challenge – We Run CT event in April … but every event can’t just be a virtual event,” said Elizabeth Cowles, the Hartford Marathon Foundation Marketing Director. “Running for a cause that is important and relevant right now has been something that is imperative to race planning. It helps people feel good about what they’re doing and motivates them to sign up.”

All the proceeds from this year’s Hartford Marathon, Half Marathon, 10k and 5k will be donated to charity, including Connecticut Children’s Medical Center, Connecticut Food Bank, Red Cross, Girls on the Run, Hospital for Special Care and others.

“With our Hartford Marathon being such a community event we couldn’t just let this year pass,” Cowles said. “We decided the best solution was movement with purpose, making every penny of registration fees a donation.”

Virtual racing, however, is just not the same.

“A lot of people miss their friends. They miss the fans,” Osmond said. “I used to run in a race every week, it’s like missing my family. Running is not just the actual race, it’s what happens before and after.”

Zayas, on the other hand, said she is excited for the intimate feel of a virtual race with just her two running buddies.

“It feels more intimate that I have my two running partners and I’ll be right there with them as they finish their first marathon,” she said.

Finances of Road Racing

Charity fundraising requires the continued support of sponsors – especially Eversource – during this year where the companies will not get nearly the same amount of publicity.

“It’s only because of our sponsors we are able to mail out medals, shirts and still donate all the money to charity,” Cowles said.

Other races, however, have not been as lucky.

According to Dani Kennedy, a member of the Manchester Road Race executive committee, the historic race will need to have at least 4,000 registrants for this year’s virtual event in order to break even.

“If you love the Manchester Road Race sign up and pay your $20, we need it,” she said. “Anyone who says they love a race needs to support their race.”

Although the Manchester Road Race is more than likely to make it through this challenging year, Kennedy said she is very concerned about other races not coming back.

“I’m concerned about a lot of other races. A lot of sponsors may not have the money they may have had previously to support events,” she said. “Even if COVID is over, it doesn’t mean financially everyone is back to normal.”

Keeping the momentum going

The Manchester Road Race attracts between 12,000 and 15,000 runners every Thanksgiving Day, so to connect them together the race’s executive committee developed a novel way for competitors in a virtual race to experience the course.

Instead of receiving a shirt and bib in the mail and encouraging participants to send in their self-recorded times like many other races – including the Hartford – are doing, Manchester Road Race has developed an app that will allow racers to track their mileage on the typical course.

“When you press start Jim Balcome will say ‘This is Thanksgiving in Manchester,’ just like usual. As you run, the app will show you moving along the traditional course with sounds bites at key locations of what you would usually be hearing,” Kennedy said. “It will give you splits and tell you when you are done. Then it will upload your time automatically.”

Racers will have from the Friday to the Wednesday before Thanksgiving to complete the race to avoid any large crowds gathering on Thanksgiving morning.

“We are trying to help the town to not have hordes of people showing up,” Kennedy said. “If we allowed racing on Thanksgiving day we could easily have 5,000 people show up.”

Although some runners will certainly be gathering in Hartford this weekend to toe the line on Capitol Avenue, Cowles said the race is trying to strike the right balance of maintaining the community feel without the crowds.

“We have a mobile medal that has moved around the region so individuals can take photos,” Cowles said. It will start off in Bushnell Park on Saturday morning, but will be moved to Simsbury for the afternoon after spending Thursday at Fleet Feet Running Store and Friday in Glastonbury Center.

“We will definitely see people running the course, especially the half marathon course, but we aren’t encouraging it,” she said. “We want people to understand there is a reason we can’t.”

Opening of smaller races

Although many runners have continued running and competing during the pandemic, Osmond said the move to almost all virtual races has been especially challenging for his organization.

Virtual races do not count toward gaining entry according to Run 169 Towns rules.

“Each race to count has to be an officially timed, in-person race,” he said. “It was a little tough for people who have been close to finishing.”

This summer several smaller races have been held in person, including a Riverfront Scramble by the Hartford Marathon Foundation.

“We had one person finish the 169 towns since the start of the pandemic,” Osmond said.

Cowles said the Hartford Marathon Foundation is planning to hold at least a couple of in-person, holiday races later this fall which will include a staggered start in order to maintain social distancing at the events.

For those who are struggling to stay motivated to train or compete in a virtual race this fall, Zayas had one simple piece of advice.

“Remember why you signed up in the first place,” she said. “The work and effort you put into it, whether or not it’s in a large crowd or solo, it still takes the same amount of energy.”

Chicago Marathon runners are determined to complete 26.2 miles — even if this year’s race is virtual: ‘Chicago is a bunch of doers.’

Gloria Rojas had been looking forward to the 2020 Chicago Marathon after missing last year’s race while recovering from being hit by a taxi as she crossed the street downtown after work.

When this year’s marathon was canceled because of COVID-19 concerns, she was disappointed but determined.

“I think I was with everyone: I was hoping the marathon was going to happen,” Rojas said. “But Chicago is a bunch of doers. We’re doing to do, whether it’s (in a group) or trying to prove it to yourself.”

Rojas, 26, is one of hundreds of runners competing in the Chicago Marathon virtually this year.

Registered runners could defer to next year’s race or were offered a chance to sign up to receive a medallion and T-shirt by competing as part of an online community this weekend in self-designed courses throughout Chicago. The virtual marathon was designed to help replace what would have been the 43rd running of the annual event that takes over the city’s streets and brings more than 40,000 participants from around the globe.

Running groups such as Chicago Area Runners Association and Black Chicago Runners will space hydration stations along the Lakefront Trail. CARA will also provide stations in five suburban locations.

CARA, which usually has about 2,000 runners in the marathon, will have about 700 members participating in the virtual event.

Some groups will hand out oranges, vaseline, running gel — and perhaps most important — support.

“A lot of our runners have been excited for the opportunity to accomplish this goal,” said Greg Hipp, CARA executive director. “A lot of them are taking pride running 26.2 (miles): ‘No matter what, we’ve found a way to accomplish this goal.’ ”

While runners head to the lake, forest preserves or neighborhood streets this weekend to fulfill their missions, they still will be longing for the sights and sounds along the traditional Chicago Marathon course.

The colorful parties in Lakeview East. The lively dancing dragons in Chinatown. The bridges crossing the Chicago River.

“I’m going to miss downtown, running over that red carpet on Wacker Drive,” said Mel Handy, 67, who has run the last 21 Chicago Marathons and is registered to run virtually. “I’m going to miss going through the neighborhoods with different good food being handed out. Someone always has a banana or orange slices.”

Cheering spectators who line the sidewalks, often with hilarious encouraging homemade signs, will be missed by some runners when they toil alone this weekend. Being one of thousands with the same goal was a meaningful experience to others.

“There’s nothing like the experience of being in Grant Park with 45,000 other runners,” said Gabriela Perez, who ran the Chicago Marathon 24 times and will run on Sunday. “It’s one of the most profound experiences, one of the reasons that brought me back every year. It’s that camaraderie.”

Rojas will miss the emotional component of the marathon, especially running through Pilsen.

“My favorite is Mile 18,” said Rojas, who has Selena songs on her playlist. “It’s bittersweet for me. I’m a first generation Mexican American. I want my parents to come watch (the Chicago Marathon in previous years). It can be a lot to ask. But the music is so loud, it reminds me of the music I listen to with my family. It feels like they’re next to me. Mile 18 is where you’re hitting that wall. You’re looking for anything to give you support.”

Downtown will look starkly different this weekend. Absent are the spectators jumping on the “L” to encourage friends along the course. Restaurants will be void of carb-loading runners on marathon eve. Hotels won’t reach capacity because of out-of-towners pouring into the city.

“We will miss the business that the marathon brings to Chicago tremendously,” said Liz Lombardo Stark, director of marketing and public relations for the Gibsons Restaurant Group. “Historically, the marathon brings in thousands and thousands of people to downtown Chicago. Runners and their families would come to Quartino the Saturday before the marathon to carb-load. Since we opened this has been Quartino’s single busiest night of the year.”

Last year, Quartino Ristorante & Wine Bar served close to 2,000 pasta dinners and 360 pizzas on the night before the marathon, Stark said.

The group also offered a next-day “Marathon Monday brunch” every year at Luxbar. Doing so this year “doesn’t make sense for us,” Stark said, “but that had always been a huge success for us. Several out-of-town runners would stay at the Thompson and surrounding hotels, and visit for one last celebratory meal before heading home.”

This weekend, Quartino hopes to attract runners with its pasta offerings, pizzas for $5 from 10 p.m. to midnight nightly (dine-in only) and selected drinks that will be sold at 26.2% off on Sunday.

“Most restaurants have their busiest day on Mother’s Day or New Year’s Eve,” said Quartino managing partner Bob Kanzler. “For Q, Marathon Eve has always been the busiest. Over the three-day weekend (last year) we did over 5,000 covers. Even more than the Restaurant Show weekend.”

Some are driven by a worthy cause.

Lisa Niehaus, 60, a nurse from Kentucky, will run several half-mile loops on a trail in Cincinnati as part of her virtual experience. She plans to carry a red bandana with names of people who have donated to the charity she is raising money for — the American Heart Association.

“There’s a long history of heart disease in my family,” she said. “It was never an option to not do it for the people who are not here because of (heart disease).”

Niehaus said her father died of a heart attack at 64. She hopes her 94-year-old mother, who has survived multiple heart attacks, will make it to see her finish.

“I’ll be carrying this bandana,” Niehaus said. “It’s emotional. It will be great. It’s for everyone.”

Rojas will participate with GumboFit’s running series Road Less Traveled, which also featured 5-kilometer, half-marathon and marathon races and is a fundraiser for generating $10,000 in grants to five Black running and fitness organizations in Chicago.

The Chicago Marathon joined with GumboFit to allow 50 runners to earn a second medal with them during the Road Less Traveled socially distanced group run at Sauk Trail in Chicago Heights.

“Mentally, it will be hard,” Rojas said. “It’s not going to be around city. It’s eight loops of the same thing. I’m looking at the positives. It will be really nice to have nutrition every 3.4 miles. I’ll see my friends in the same spot.”

Randy Burt, 72, is one of four who have finished every Chicago Marathon since 1977.

He ran his virtual race earlier this week, starting at his Antioch home at 2:15 a.m. and running a 2-mile loop a little more than 13 times. He left power gels and water bottles in his mailbox to refuel.

It was his second slowest marathon time, he said, but that didn’t matter much this year. He talked to Chicago Marathon director Carey Pinkowski over the phone when he finished, complimenting the executives for offering the virtual option.

“When they said there was not going to be a marathon, at first I thought, OK, I’ll let myself heal,” he said. “Then I said, ‘Nope, I’ve been running 43 years. I’m running the marathon.’ Eventually they came out with the virtual marathon and I said that’s perfect. You miss all the excitement, the other runners and the spectators. Was I disappointed a little? Yes. But we have to settle for what we’ve got.”

Burt planned to drink a glass of wine and sit on his deck to celebrate before an early bedtime.

For first-timers, the cancellation brought another type of disappointment.

Ryan Hieronymus, 44, helps run the Rogers Park Running Group. He already ran a virtual marathon for the Champaign race that was canceled in the spring, so he feels prepared to do it again for Chicago.

He has run for more than 300 consecutive days and is eager to keep his streak alive, running his virtual marathon in Skokie. He’ll be running to raise money for the Anthony Rizzo Family Foundation.

“Chicago is so massive there are a lot of risks with that many people,” Hieronymus said. “I knew it was kind of a foregone conclusion. I think in my mind I already realized it. By the time Chicago was canceled, I had run one by myself already. I was going to do it whether it was a virtual event or just to keep up my training.”

Training for the virtual marathon during the pandemic has been a morale boost for many runners.

LaShaun Hobbs, 55, from Calumet City, has run several virtual races the last several months — from local 5Ks to the Boston Marathon. She’ll be running the Chicago Marathon virtually with a group of runners along the Lakefront Trail on Saturday.

In some ways, finishing a virtual race proves another type of mettle.

“It’s a different sense of accomplishment,” said Hobbs, who ran the Chicago Marathon in 2000 and 2018. “It’s a little bit harder. You really have to, toward the end, focus on your thoughts and really have to fight those negative thoughts of wanting to stop. You don’t have that support. You really are relying on your training and mental state of mind.

“It’s definitely been a great experience training during COVID and running different races. It definitely challenges your mental toughness.”

Hobbs plans to compete in the official running of the Chicago Marathon next year.

“I think I’ll be happy when everything goes back to normal,” she said, “and we can race in groups again.”

Tribune reporter Phil Vettel contributed.

What Experts Say About Running After a COVID-19 Diagnosis

Even after you've quarantined and are no longer infected, doctors recommend you run with caution.

When Jordan D. Metzl, MD, and his colleagues at the HSS Sports Medicine Institute published their guidelines to returning to activity after recovering from COVID-19 in August, he never imagined the response he’d get from patients. 

“I’ve been surprised at how many people have reached out to me,” says Dr. Metzl. He calls these individuals long haulers, people who are still having mild to moderate symptoms three to five months later. “Maybe they just didn’t know where to go, people weren’t talking about it. There are more people out there with these issues than I even realized.” 

After working with athletes in their own practices, the HSS team knew it was important to create a framework for recreational athletes who had mild to moderate coronavirus, to understand how to best return to activity safely. This was especially important after realizing how recovery looked vastly different for different individuals, with some recovering quickly and others taking months even if they only had mild symptoms. Similarly, the American College of Cardiology Sports and Exercise released their return to play guidelines back in May, directed at competitive athletes and highly active recreational athletes. Because of the unpredictable nature of the virus, both sets of guidelines take a cautious stance. 

What You Need to Know

According to the CDC, scientists have learned “that many organs besides the lungs are affected by COVID-19 and there are many ways the infection can affect someone’s health.” In particular, they are watching how the virus interacts and causes damage to the heart. The inflammation and damage they are worried about is called myocarditis. 

“We’re still not entirely sure about the underlying mechanisms as it relates to all the cardiac injury that we’re seeing in hospitalized patients,” says Jonathan Kim, MD, a sports cardiologist and co-author of the ACC return to play guidelines. 

To avoid putting stress on the heart before it’s ready, runners shouldn’t plan to pick up where they left off in their training. In the guidelines for competitive and highly active recreational athletes from the ACC, two weeks of full recovery is recommended with slow return to activity and evaluation by a medical professional. They also state that if you test positive for the virus, but are asymptomatic, it’s also best to follow these guidelines after quarantining per CDC standardsThe guidelines for recreational athletes vary slightly based on the types of symptoms the individual may have had (pulmonary, cardiac, musculoskeletal, etc.), but in general, they recommend returning to running after COVID-19 using the 50/30/20/10 rule. In your first week back, reduce your normal training load by 50 percent. If that is comfortable and you’re not experiencing new symptoms, the next week reduce by only 30 percent, followed by 20 percent, and 10 percent in the fourth week. By the fifth week, you can resume your regular training. “If you have a body system that’s been infected, it’s important to gradually tax that system to see where you are,” says Dr. Metzl. “If you try to run too hard too soon, you are only doing yourself a disservice,” says Emily Stoneman, MD, a physician and infectious disease expert at the University of Michigan.

“Giving your body time to heal will offer much more benefit in the long term than trying to push yourself when you are not fully recovered.”

Both these groups that set out guidelines for returning to activity recognize that, with the current uncertainty, their recommendations will likely change in the future. “I think we all submit that these recommendations will change,” says Dr. Kim. “As it relates to the conservative nature, time will tell.”Lessons Beyond CoronavirusSome of this advice can also be used to take us into flu season.

“Even before COVID I was always giving the advice that when you’re under the weather, that’s the time when you shouldn’t be going out and pushing yourself to the limits and very hard. There’s a whole new introduced variable with COVID-19, but it emphasizes the point that you always need to let your body recover if you have a viral infection,” says Dr. Kim. Dr. Metzl points out that it can be tough convincing runners, who are used to pushing through illness, bad weather, and stress, to take a break.

“We’re just programmed to run through everything,” he says. “Which honestly, in life in general, is probably a great attribute. We get stuff done. We don’t let stuff stand in our way.” But he emphasizes that now is not the time to just do what runners do. It’s important to be methodical in your approach to running after COVID-19. “As a sports doctor who’s seen patients that have all different issues as well as some of these post-COVID issues, I think this is a time where you need to really temper that runner mindset and put it in context with the fact that that’s not necessarily the best thing for runners right now. You want to be mindful, you want to be careful. You want to be more careful than you’ve been before.” 

Runners can take this as an opportunity to tune into what their body is telling them, to practice being aware. “I think the most important advice is to listen to your body and back off if necessary,” says Dr. Stoneman.

But if you genuinely feel good and have no reason to believe you are sick, there should be nothing that stops you from getting out and enjoying a socially distanced run. “Keep on running,” Dr. Stoneman urges. “Even though most of the races are canceled, we are all training for life and our own sanity during these challenging times.”

The guidelines for recreational athletes vary slightly based on the types of symptoms the individual may have had (pulmonary, cardiac, musculoskeletal, etc.), but in general, they recommend returning to running after COVID-19 using the 50/30/20/10 rule.

In your first week back, reduce your normal training load by 50 percent. If that is comfortable and you’re not experiencing new symptoms, the next week reduce by only 30 percent, followed by 20 percent, and 10 percent in the fourth week. By the fifth week, you can resume your regular training. 

“If you have a body system that’s been infected, it’s important to gradually tax that system to see where you are,” says Dr. Metzl. 

“If you try to run too hard too soon, you are only doing yourself a disservice,” says Emily Stoneman, MD, a physician and infectious disease expert at the University of Michigan. “Giving your body time to heal will offer much more benefit in the long term than trying to push yourself when you are not fully recovered.”

Both these groups that set out guidelines for returning to activity recognize that, with the current uncertainty, their recommendations will likely change in the future. “I think we all submit that these recommendations will change,” says Dr. Kim. “As it relates to the conservative nature, time will tell.”

Lessons Beyond Coronavirus

Some of this advice can also be used to take us into flu season. “Even before COVID I was always giving the advice that when you’re under the weather, that’s the time when you shouldn’t be going out and pushing yourself to the limits and very hard. There’s a whole new introduced variable with COVID-19, but it emphasizes the point that you always need to let your body recover if you have a viral infection,” says Dr. Kim. 

Elite-only field to compete in The Marathon Project in December

The Marathon Project will feature 50 men and 50 women racing on a flat and fast course in Arizona

NAZ Elite coach Ben Rosario of Flagstaff, Ariz. recently announced plans for a new elite-only race called The Marathon Project, an invitational event that will take place on December 20 in Chandler, Ariz., just outside of Phoenix. The Marathon Project will feature 100 of the best U.S. and international runners. With 50 men and 50 women on the start line and a course that is “as flat and fast as you could possibly imagine,” the race is bound to be exciting theatre for running fans across the globe. 

The reason behind the race

The purpose is simple enough: it’s a chance for some of the world’s best marathoners to get into a race, which is something many have missed out on in 2020 due to COVID-19. “To keep this sport going, we needed to find a way to give our professional marathoners a chance to race and compete, and that was really the impetus for this whole thing,” Rosario said in a recent interview with Fox 10 Phoenix.

In order to follow local COVID-19 restrictions, the race course — which will be on a 6.9K loop — will be closed to spectators, and organizers have said they will “adhere to all USATF, World Athletics and State of Arizona” coronavirus testing guidelines for the athletes and everyone else involved. While the race won’t be open to the public, Rosario said they do plan on broadcasting the event live online (although they have yet to iron out those details). 

Who gets to race? 

Rosario and his team, which includes U.S. Marathon Trials champion Aliphine Tuliamuk, as well as top runners like Scott Fauble, Steph Bruce and Kellyn Taylor, want to see fast results at this race, and they’re hoping for sub-2:10 results from the men and sub-2:24 runs from the women. On the race website, it’s noted that “the top athletes are the priority,” and the fastest runners will be given pacers to help them through the early stages of the marathon. 

There are several criteria for a guaranteed spot in The Marathon Project’s limited field. First, any runner who finished in the top 25 at the 2020 U.S. Olympic Trials Marathon gets automatic entry. The same goes for U.S. citizens who have run sub-2:28 (for women) or sub-2:13 (for men) marathons anytime since January 1, 2017. U.S. citizens who finished in the top 15 at a World Marathon Major in 2018 or 2019 will also be given automatic entry into the event. Finally, any former winners of World Marathon Majors (regardless of nationality) who are interested in racing will be guaranteed a spot on the start line. After athletes who meet this criteria are all accounted for and entered in the race, the remaining spots will be doled out to other athletes. 

To be considered for (but not guaranteed) a spot in the race, athletes must have met at least one of the following times or results in recent years.

Competed in the 2020 U.S. Olympic Trials Marathon and finished in the top 50.

U.S. citizens who have run under 2:40:00 (for women) or under 2:20:00 (for men) since January 1, 2017 or later.

U.S. citizens who have run a half-marathon under 1:12:00 (for women) or under 1:04:00 (for men) since January 1, 2018 or later.

U.S. citizens who have run under 32:30.00 (for women) or under 28:30.00 (for men) for 10,000m on the track since January 1, 2018 or later.

U.S. citizens who have run under 15:45.00 (for women) or under 13:45.00 (for men) for 5,000m on the track since January 1, 2018 or later.

Finished in the top 5 at a USA Running Circuit/USATF Road Championship (5K to marathon only) in 2018 or 2019.

Recent NCAA graduates (U.S. or international) who finished in the top 10 at the NCAA Cross Country Championships in 2018 or 2019.

International athletes who have run under 2:35:00 (for women) or under 2:15:00 (for men) in the marathon, or under 1:10:00 (for women) or 1:03:00 (for men) in the half-marathon since January 1, 2018 or later.

The full fields have yet to be announced, but with such high standards to even be considered for a spot on the start list, The Marathon Project is bound to be a stacked and fast race. 

Allie Kieffer has a new coach and renewed love for running

In 2017, Allie Kieffer took the running world by surprise when she finished fifth overall and second American woman across the finish line at the TCS New York City Marathon. From there, she would go on to run several strong marathons, including her 2:28:12 at the 2018 NYC Marathon.

But, Kieffer had a difficult year in 2019, dropping out of several races, as well as the U.S. Olympic Marathon Trials in February 2020. On October 2, she ran a 5K personal best at a low-key meet in New Jersey. She’s got a new coach and a new outlook, and she’s ready to return to the world of elite running. 

DyeStat.com reports that Keiffer ran a 15:41.4 5,000m this week in her first race since March. She wrote on Instagram post-race, “I left the track feeling both disappointed for not running what I think I’m capable of and simultaneously grateful for where I’ve gotten myself to. After a tough year and a half, I’ve learned to celebrate each step of progress and use disappointment as motivation.”

Overcoming burnout 

Keiffer told reporters that by the Olympic trials, she was physically in shape but mentally struggling. Since then, she’s joined forces with Olympic 10,000m silver medallist Liz McColgan as her coach and resumed chasing her Olympic dream.

She posted to Instagram this week, “I’m still here running my way into another Olympic Trials because of the people that helped pick me up. I’ve been lucky to have had far more good coaches than bad ones – thank you!”

While she can’t qualify for the Olympics in the marathon (that team was decided at Trials), she may qualify on the track. Her next race is a 10K on October 23. 

2020 Vienna City Marathon will celebrate the anniversary of the INEOS 1:59 Challenge and Eliud Kipchoge’s historic marathon in Vienna on Monday

The Vienna City Marathon will celebrate the first anniversary of the INEOS 1:59 Challenge and Eliud Kipchoge's historic marathon in Vienna during this weekend and on Monday. The Kenyan became the first athlete to break the two hour marathon barrier a year ago in Vienna. He clocked 1:59:40.2 on the Prater Hauptallee on 12th October 2019. His race still inspires and excites people throughout the world today.

The Vienna City Marathon (VCM) will organize the "VCM Tribute to Eliud Race" on Monday, 12 October. The challenge is to cover as much distance as possible during a set time of 1:59:40.2. There will be two separate races during the afternoon and in early evening in the Prater Park, the venue of Kipchoge’s unique race. While these races are almost sold out runners all over the world have the opportunity to participate in a virtual event which runs from Saturday until Monday.

You can run or walk for 1:59:40.2 with family, friends or alone wherever you are. Whether it is a half marathon or an even longer distance, you can track your activity and upload your distance with a GPS sports watch or a running app. The challenge ends on Monday at 8.30 pm (Central European Time). At this time you will need to have entered the distance you have covered. Please follow your local Covid-19 rules when you choose the location of your race.

By taking part in the "VCM Tribute to Eliud Race" runners will support a VCM charity project. The organizers support the running and health initiative "The Daily Mile Austria", which is active in primary schools and kindergardens. Runners who enter the virtual race will receive an individual start number with their name and the signature of Eliud Kipchoge to download and print. They will also receive a certificate with a signature of Eliud Kipchoge to download and print. While they will be included in the results list of the "Tribute to Eliud - Global Race" they also become part of the "Tribute to Eliud" community.

Next year’s Vienna City Marathon, a World Athletics Gold Label Road Race, will take place on 12 September.

Callum Hawkins, Charlotte Purdue and Stephanie Davis withdraw from World half Marathon Championships

Ahead of next week’s World Half Marathon Championships in Gdynia, Poland, British Athletics can confirm that Callum Hawkins (coach: Robert Hawkins; club: Kilbarchan), Charlotte Purdue (Nic Bideau; Aldershot, Farnham & District) and Stephanie Davis (Phillip Kissi; Clapham Chasers) have all been forced to withdraw from the British team.

Hawkins, the European half marathon leader, was due to make his first appearance at the Championships since the 2016 World Half in Cardiff, where he claimed an individual 15th position, and earlier in the week, clocked 14:05 over 5k in the Fast 5K at Aston-in-Makerfield.

He will be replaced in the team by fellow Scotsman Adam Craig (Steve Vernon; Inverclyde), who will make his British debut on the roads next week. In his maiden half marathon in Antrim last month, the 25-year-old clocked 63:24 to move 13th on the British half marathon list for 2020.

Fellow European half marathon leader Purdue, who led the British team in Valencia’s World Half in 2018, has been forced to withdraw through injury. She clocked a season’s best of 68:23 in Marugame, Japan, back in February and was in line for a third consecutive appearance at the Championship.

Davis, who was due to make her debut at the Championships after a personal best 71:15 at the Big Half in London back in February, has also been forced to withdraw through injury. Neither athlete will be replaced in the team at this late stage.

The British team selected for the World Athletics Half Marathon Championships on October 17:

Men:

Mohamud Aadan (Paul Oppe; Thames Valley), Adam Craig (Steve Vernon; Inverclyde), Tom Evans (Andrew Hobdell; Belgrave), Kristian Jones (Dundee Hawkhill), Jake Smith (James Thie; Cardiff). 

Women:

Becky Briggs (Mick Woods; City of Hull), Clara Evans (Chris Jones; Cardiff), Samantha Harrison (Vince Wilson; Notts).

Tokyo marathon 2021 has been postponed until after Olympics

Next year's Tokyo marathon has been postponed until after the delayed 2020 Olympics, organizers said Friday (Oct 9), as the coronavirus pandemic continues to impact sporting events across the world.

The race was originally set to take place on Mar 7 and include around 38,000 runners, including top athletes.

But with restricted entry into the country and rules around big events, it is now being pushed back to Oct 17 "due to various restrictions related to the new coronavirus", a spokesman for the Tokyo Marathon Foundation told AFP.

Marathons worldwide were cancelled or severely scaled back this year as the deadly new disease spread.

The 2020 Tokyo marathon was held in March with a reduced field of around 200 elite runners.

The spokesman said holding the marathon later in 2021 could allow a larger race to take place, but added that the number of entrants was yet to be decided.

The news comes as questions swirl about how and whether the Olympics, also forced back a year by the COVID-19 crisis, will go forward.

RÄ«ga marathon is taking place this weekend

On October 10 and 11, the Rimi RÄ«ga marathon events are taking place, while taking into account various precautionary measures, organizers said Wednesday.

Although approximately 15,000 participants will participate in the RÄ«ga marathon weekend, the distance start times are staggered so that no more than 2,500 runners come together.

The organizers invite all participants to come to the start by the Freedom Monument in face masks. All participants are also invited to download the “Stop COVID” app and assess their health on marathon day.

All activities along the route and at the finish will be aimed at ensuring that the participants are dispersed and not crowded together. Hand disinfectants will also be available everywhere.

The RÄ«ga marathon will take place this year without extensive participation of elite runners typical of the international Athletics Gold Label marathons, and without the participation of foreign runners who will participate elsewhere using an online platform. 

The Rimi RÄ«ga marathon was originally scheduled for May 16 and 17, but it was moved to October 10 and 11 due to the pandemic.

On marathon days, traffic on 11. novembra krastmala will be suspended from Akmens bridge to Muitas street. Parking will be prohibited on Doma square, so motorists and other road users are advised to use alternative routes.

London Marathon Silver medalist Vincent Kipchumba could be the next road king?

Vincent Kipchumba, who finished second at the 40th London Marathon, on Sunday has come a long way.

While a young boy at Chepkatet village, near Eldoret International Airport, Kipchumba could see aircraft take off and land at the airport. He harboured a lofty dream: that one day he would board a plane and enjoy the feel of air travel. It came to pass.

On Sunday, the athletics world had placed their bets on world marathon record holder Eliud Kipchoge but Kipchumba surprised everyone as he settled for second spot at the London Marathon behind Ethiopia’s Chura Kitata.

Everyone was expecting Kipchoge to easily win the race, but after his loss, many Kenyans are of the idea that Kipchumba could be the next big thing.

Yesterday at Chepkatet village, Kipchumba was still revelling on his achievement.

At his home which is located about 700m off the Eldoret-Kapsabet road, his relatives and neighbours gathered to welcome him back and wish him well in future races in the hope that he can be the next Kipchoge.

Kipchumba revealed an arduous athletics journey that almost propelled him to a win in his debut at the World Marathon Majors. What he did in London was not shocking to those who know him well.

It is a journey that started in 2011, when he was 21.

“After several years of yearning to run a marathon, I decided to bite the bullet. It has never been easy. I ran my debut at the Family Bank Half Marathon in Eldoret in 2013 and finished 12th. I continued with my training despite the poor performance,” said Kipchumba.

Kipchumba, a father of two – a daughter and a son – ran his first international in Dresden (Germany) in 2015 where he was second in 2:15:22.

He later returned to the German town in 2016 and improved his time by four minutes, from 2:15:22 to 02:10:32.

As he started off his career, Kipchumba trained in Kaptagat where his mentor 2010 world half marathon champion Wilson Kiprop also trained.

He currently trains in Kapsabet under coach Claudio Berardelli.

The 2020 Bank of America Chicago Marathon Virtual Experience offers multiple distances to choose from for free

This year you can virtually cheer on your favorite runner during the 2020 Bank of America Chicago Marathon Virtual Experience.

While in-person running was canceled because of the coronavirus pandemic, the Bank of America Chicago Marathon is being held virtually and offers a range of distances for runners to participate for free, including the mile, 5K, 8K and the half marathon.

Those distances still call for a celebration, the marathon says.

"While we can’t be together in person this year," race organizers write online, "we still want runners to feel the energy fueled by the cheers of 1.7 million spectators and the helping hands of more than 12,000 volunteers. The support from the sidelines creates an atmosphere that has led to countless marathon debuts, personal bests and five world records."

The Bank of America Chicago Marathon Virtual Experience started on Monday, Oct. 5, and ends on Sunday, Oct. 11, the date that would have been the 43rd running of this year's race.

Thinking about running? Here's how to sign up: Click on this link to view a menu of distances to choose from, then pick your race and enter your information.

Chicago Marathon race week kicked off Monday with the Abbott Health & Fitness Virtual Expo, featuring the latest in running tech and gear. An annual highlight of Chicago's marathon, the health and fitness expo has been transformed into a virtual experience that lets visitors interact with event sponsors through video chat and ask question.

The Abbott Health & Fitness Virtual Expo is open from 9 a.m. to 6 p.m. from Monday, Oct. 5, to Sunday, Oct. 11.

Sebastian Coe has repeated his support for the right of athletes at next year's Tokyo Olympics to “take the knee” on the medal podium

Sebastian Coe stood at the edge of the track at Tokyo s new National Stadium on Thursday. Dressed in a blue suit and speaking in a light drizzle, he repeated his support for the right of athletes to advocate for social or racial justice at next year's postponed Tokyo Olympics.

“I’ve been very clear that if an athlete chooses to take the knee on a podium then I’m supportive of that,” Coe said, giving a boost to Black Lives Matter protests and other social- and racial-justice movements that are determined to use Tokyo as a stage.

Coe is speaking out in direct opposition to Rule 50 of the Olympic Charter that says "no kind of demonstration or political, religious or racial propaganda is permitted in any Olympic sites, venues or other areas.”

Coe is not just any voice. He's an International Olympic Committee member, a two-time Olympic gold-medal winner, and the head of the world governing body of track and field known as World Athletics.

He also headed the 2012 London Olympics.

“Athletes are a part of the world and they want to reflect the world they live in,” Coe said. "For me, that part is perfectly acceptable as long as it is done with respect -- complete respect -- for other competitors, which I think most athletes properly understand.”

The Tokyo Games had to be postponed to 2021 because of the coronavirus pandemic.

Coe is in the Japanese capital on a courtesy visit to Tokyo Olympics organizers. He met with its president Yoshiro Mori and Tokyo Governor Yuriko Koike.

Tokyo is also the headquarters for the giant advertising company Dentsu Inc., which has been a major backer of World Athletics.

Coe pitched Tokyo as a possible venue for a future World Athletics world championship. Tokyo held the worlds in 1991, and Osaka was the host city in 2007.

“We don’t know what will happen in the next few months,” Coe said. "We are absolutely committed to work with the organizing committee for the delivery of a fantastic games. There may have to be some adaptations. There may need to be some differences. But I’m absolutely convinced that even under those circumstances they will still be fantastic games.”

Uganda's Joshua Cheptegei smashed the men's 10,000m world record as Ethiopia's Letesenbet Gidey broke that of the women's 5,000m in Valencia

Cheptegei, 24, clocked 26 minutes 11.00 seconds to beat Kenenisa Bekele's 15-year-old time by more than six seconds.

Gidey, 22, clocked 14 minutes 6.62 seconds to better the 14mins 11.15secs set by Tirunesh Dibaba in 2008.

They achieved the feats at the NN Valencia World Record Day, a one-off event taking place in the Spanish city.

"I'm happy," said Gidey, who won 10,000m silver at the 2019 World Championships in Doha. "This has been a long-time dream. It is very big for me."

Bekele's previous world record time of 26mins 17.53secs had been the longest standing men's 10,000m world record in history.

Cheptegei's success marks his fourth world record in 10 months, having broken the 10km road best in December and the 5km road record in February.

At the Monaco Diamond League in August, he broke another of Bekele's world records, beating his 16-year-old mark in the 5,000m by two seconds.

The World Record Day, in which both Cheptegei and Gidey had pacemakers, took place at Valencia's Turia stadium with 400 people present.

The International Institute for Race Medicine (IIRM), is partnering with World Athletics to present an online seminar discussing the coronavirus pandemic and its implications for race directors

The International Institute for Race Medicine (IIRM) is partnering with World Athletics to present an online seminar discussing the coronavirus pandemic and its implications for race directors.

The conference entitled “Endurance Medicine & COVID-19: The Way Ahead” takes place November 6-7 2020.

This educational activity is intended for physicians, PAs, chiropractors, nurses, physical therapists, PTAs, EMTs, athletic trainers, and allied health professionals who have an interest in learning how to facilitate appropriate care for endurance athletes during the COVID-19 pandemic.

It is also intended for race directors and others associated with races who are seeking information on how to safely return to activity.

International endurance medicine experts will discuss the science and medical knowledge surrounding COVID-19 on day one.

On day two you can learn about race-day emergency medicine by following the medical track or join the race management track to learn about contact tracing, insurance considerations, mitigation strategies and more.

THE SCIENCE OF COVID-19 November 6, 6:00 pm to 9:00 pm US EST

TRACK 1: GETTING BACK TO ENDURANCE MEDICINE BASICS IN THE COVID-19 ERA November 7, 9:00 am to 12:30 pm US ET

TRACK 2: RACE MANAGEMENT IN THE COVID-19 ERA November 7, 9:00 am to 1:00 pm US ET

The three most important muscles in running and how to training them while you are running

Running involves the coordination of hundreds of muscles, but some are more critical than others. Read more to learn which three muscles Coach Adam Hodges believes are the most important running muscles.

Running, like any physical activity, involves coordination among a group of muscles to propel you forward. So singling out one of those muscles as the “most important” risks oversimplifying the process. Yet certain muscles do play a more important role than others in running. And they may not be the ones that first pop into your mind.

In this article, I put forth three candidates for the most important running muscle designation. Although other muscles are also important, these three muscles deserve special attention partly because runners and triathletes living a modern lifestyle often fail to adequately strengthen and use them. This means they tend to be underutilized in relation to their importance. So here are the muscles along with some exercises to increase strength and mobility.

Glutes:

Running engages a group of muscles known as the posterior chain. The prime driver of the posterior chain is the gluteus maximus, or your butt muscle. This muscle initiates hip extension, which is the essence of running. In addition to the gluteus maximus, the gluteus minimus and medius also get into the action with the medius playing an important role in stabilizing the hips during running.

Many runners and triathletes suffer from weak or inactive glutes due, in part, from the modern lifestyle that involves substantial amounts of sitting. All that time sitting at a desk or in a car puts your glutes to sleep. This “sleepy glute” syndrome negatively impacts your running and cycling because the prime muscles that drive the posterior chain go missing in action.

Use the Donkey Kicks exercise to strengthen and activate your glutes. Get on your hands and knees. Keep your back straight, flat and still. Squeeze the glute to move one leg back and slightly to the side (like a donkey kicking). Note: the movement should be initiated from the glute (butt), not the lower back. If you feel the lower back working instead, start with smaller movements until you can increase the range of extension. Do 2-3 sets of 8-12 repetitions.

Deep Abdominals:

Effective running requires excellent posture, and a prime muscle responsible for maintaining good posture is the transversus abdominus (TVA), or your deep abdominals. This muscle wraps around and stabilizes your core much like a corset or girdle. Note that it lies below the more famous abdominal muscle, the rectus abdominus, responsible for the “six pack” look. The deep abdominals provide stability so that the posterior chain muscles can work more effectively, preventing the forces generated by the posterior chain from reverberating through your joints and spine. As with the glutes, if you sit a lot, the deep abdominals can be weak and underutilized.

Use the plank pose to strengthen and activate your deep abdominals. Lie in a prone position (face down) with your elbows under your shoulders. Squeeze the quads and then squeeze the glutes to raise your body into a plank. Keep the back flat, and do not let the butt rise or sink. Hold for 30 seconds or up to three minutes.

Big Toe:

Although far removed from your core, your big toe nevertheless plays an important role in running. The flexor hallucis brevis, or big toe muscle, bends the big toe and works to stabilize your foot during each foot plant. Modern running shoes are notorious for design features that prevent your big toe from working the way it should while running. Shoes with a narrow and elevated toe box place the big toe in a hyperextended position and prevent the toes from spreading while running, a recipe for a series of imbalances that can lead to common running injuries from shin splints to plantar fasciosis.

Choose shoes that fit your feet (rather than trying to cram your feet into narrow shoes) and allow your toes to splay naturally while running. Toe spacers such as Correct Toes, a product designed by Portland podiatrist and runner Ray McClanahan, work well to align and strengthen your toes. In addition, work to increase the flexibility, coordination and strength of your big toe by doing what physical therapist Jay Dicharry terms “toe yoga.” While barefoot (either standing or sitting), keep your feet flat on the ground. Raise your big toe while keeping the other four toes on the ground. Return your big toe to the ground; then raise your other four toes. Repeat this several times throughout the day to put your big toe back into the action.

From Your Core to Your Toes:

Although to single out any one muscle as the most important running muscle risks overlooking the intricate coordination involved in the activity, there are certainly some candidates that deserve special attention. To run efficiently and injury free, be sure to focus on improving the strength and mobility of the muscles discussed here. Even a little bit of supplemental work goes a long way and pays valuable dividends, so there’s no excuse not to fit these or similar exercises into your busy schedule.

how to prevent intestinal distress

While some runners have cast iron stomachs and few concerns about what and when they eat before they exercise, others live in fear of pre-exercise fuel contributing to undesired pit stops during their workouts. Be it stomach rumbling, a need to urinate or defecate, reflux, nausea, heartburn, or side stitch, how to prevent intestinal distress is a topic of interest to athletes with finnicky guts. Here are tips to help you fuel well before and during runs, races and workouts while reducing the risk of gastro-intestinal (GI) distress.

• Stay calm. Being anxious about intestinal issues can exacerbate the problem. Think positive. Trust that your gut is adaptable and trainable. Record what, when, and how much you eat, as well as the duration and intensity of your runs, and use that data to help you figure out what foods and fluids settle best. Building body trust can reduce anxiety—and that can help reduce GI issues. That said, pre-competition nerves can affect any runner, regardless of GI hardiness!

• Runners are more likely to suffer GI issues than bicyclists or skiers. With running comes intestinal jostling; the longer the intestines are jostled, the higher the risk of upset. Ultra-runners know this too well…

• If you experience gut issues every day—even when you are not exercising, you want to talk with a GI doctor. Celiac disease, Crohn’s, ulcerative colitis, and blood in your stool need to get checked out now! They are serious issues and differ from exercise-induced GI problems. 

• The higher the intensity of your runs, the higher the risk of intestinal distress. Add heat and anxiety to a hard workout, and many runners experience transit trouble. During hard runs, blood flow diverts away from the gut to transport oxygen and glucose to the working muscles and carry away carbon dioxide and waste products.

• Low intensity runs are less problematic. The GI tract gets adequate blood flow, can function relatively normally and digests, absorbs, and metabolizes pre-run fuel. Runners tend to have fewer GI issues on easy training days that offer better blood flow to the intestines, as well as lower body temperature and less anxiety.

• Carbohydrate is the fuel that is easiest-to-digest before and during long runs. Carbohydrate gets broken down into simple sugars in the stomach, then absorbed into the bloodstream from the small intestine. Specific transporters carry each sugar molecule (such as glucose or fructose) across the intestinal wall. Hence, consuming a variety of carb-based fuels helps minimize a “backlog” if all the transporters for, let’s say, fructose get called into action.

• With training, the body creates more transporters to alleviate any backlog. That’s one reason why you want to practice pre-run fueling during training sessions. Your body gets the chance to activate specific transporters. The foods and fluids you consume before and during training should be the same ones you’ll use for the race. Some popular carb-based snacks for before and during long runs include fruits (banana, applesauce), vegetables (boiled potato, roasted carrots), and grains (sticky rice balls, pretzels, pita)—as well as commercial sports foods (sport drinks, gels, chomps).

• Runners who experience gas and bloat want to familiarize themselves with FODMAPs —Fermentable (i.e., gas-producing) Oligo-, Di-, Mono-saccharides And Polyols. These are sugars and fibers that some people have trouble digesting. Commonly eaten sport foods high in FODMAPs include milk (apart from lactose-free milk), bread, pasta, onions, garlic, beans, lentils, hummus, apples, and honey.

     By choosing a low FODMAP menu for a few days before race day, a runner might be able to reduce, if not avoid, digestive issues. (Of course, you want to first experiment during training to be sure the low FODMAP pre-race foods settle well.) Low FODMAP foods include bananas, grapes, cantaloupe, potato, rice, quinoa, cheddar cheese, Parmesan cheese, and maple syrup.  Some low FODMAP commercial sport fuels include (but are not limited to) Skratch Labs Hydration mix, peanut butter and orange Hammer Gels, Gatorade thirst quencher, Gu Chews, strawberry lemonade Infinit Essential Hydration, and Tailwinds Endurance Fuel. For more information on FODMAPS, refer to www.KateScarlata.com.

• Fatty foods (butter, cheese, nuts) tend to slowly leave the stomach and are metabolized slower than carb-rich foods. If you will be running for less than two hours, think twice before reaching for a handful of nuts or a chunk of cheese for a quick fix as you dash out the door. A banana or slice of toast will digest quicker and be more available for fuel.

      Eating fatty foods on a regular basis can speed-up gastric emptying a bit, but you won’t burn much pre-run dietary fat during your workout unless you are a marathoner or ultra-runner who will be exercising for more than 3 hours. In that case, a bagel with nut butter or cheese will offer long-lasting fuel.

• Some runners chronically under-eat. This includes those trying to lose weight and others with anorexia. Under-eating can impair GI function; the gut slows down with inadequate fuel. Delayed gastric emptying means food stays longer in the stomach and can feel “heavy” during runs (as well as is less available for fuel). Slowed intestinal motility easily leads to constipation, a common problem among under-eaters.

• Given each runner has a unique GI tract, be sure to experiment during training to learn what works best for you and your gut. Eat wisely and enjoy miles of smiles.

Ugandan Joshua Cheptegei is setting his sights on the 10,000m mark at a special event in Valencia on Wednesday

Less than two months after breaking the 5,000 metres world record, Ugandan Joshua Cheptegei is setting his sights on the 10,000m mark at a special event in Valencia on Wednesday.

Gold medallist in the 10,000 at last year’s World Athletics Championships in Doha, Cheptegei is hoping to beat the 26 minutes, 17.53 set by Kenenisa Bekele in 2005.

Cheptegei, 23, took Ethiopian Bekele’s 5,000m record at the Diamond League in Monaco in August, wiping 1.99 seconds off the 16-year-old mark when he crossed the line in 12:35.36.

His Dutch-based NN Running Team has organised the World Record Day and he will count on pacers who include former Dutch champion Roy Hoornweg as well as Australian Matt Ramsden and Kenyan Nicholas Kipkorir, both world championship finalists in 2019.

Although there will be little support from the largely empty stands, Cheptegei will be helped by Wavelight technology, which flashes lights on the inside of the track to indicate a specific pace.

Cheptegei has already made history over the distance in Valencia, smashing a 10-year 10km world record last December by six seconds, wearing the Nike Zoom Vaporfly shoes which have caused a huge debate in athletics.

“I am very excited to be given the opportunity to target the 10,000m world record,” Cheptegei said last month. “As my performance in Monaco showed, I am in outstanding form, so I would like to make the most of my current shape.

“Kenenisa’s 10,000m world record is one of the toughest in the books, but my training continues to go well and this gives me real confidence I can set another world record.”

Sifan Hassan, Faith Kipyegon and Yomif Kejelcha are among the stars signed up for a middle and long distance meeting set for 10 October at FBK Stadium in the Dutch city of Hengelo

Organized by Global Sports Communication (GSC), the meeting will provide a select group of world class athletes with an opportunity to compete once more at the end of a season that was heavily restricted by the global Covid-19 pandemic. The programme will feature three events: 1000m and 10,000m races for women and a 5000m race for men.

Hasan, the reigning world 1500m and 10,000m champion, will contest the longer the distance, taking on Ethiopian rising star Tsehay Gemechu. Hassan, who broke the world record for the one-hour run in Brussels in August, is looking for one last track outing before her attempt to add another world title to her collection at the World Athletics Half Marathon Championships Gdynia 2020 on 17 October.

The women’s 1000m features Olympic 1500m Champion Faith Kipyegon who will mount another assault on world record which barely eluded her in Monaco earlier this summer.

The Kenyan’s sparkling 2:29.15 run at the Stade Louis II in Monaco put her second on the all-time list, just 0.17 seconds shy Svetlana Masterkova’s world record which has stood for 24 years.

In the men's 5000m the focus will fall on Ethiopia’s world 10,000m silver medalist Yomif Kejelcha who'll face in-form Australian Stewart McSweyn.

"Our athletes were not done with the season yet," said GSC event manager Ellen van Langen. "They were super motivated for running another race. That’s why we had the idea to organize a race ourselves. Where else than Hengelo?” 

Hans Kloosterman, meeting director for the FBK Games, added: “Next year we celebrate the 40th edition of the FBK Games. We expect Covid-19 will still play a role by then. It is great to have the opportunity to organize a professional race within Covid-19 restrictions."

The Wavelight electronic pace-setter will be used to help guide the athletes. Current pandemic restrictions will prohibit spectators, but a broadcast of the meeting will be available via livestream. The link will be announced in the lead-in to the race.

Chevron Houston Marathon goes virtual in 2021

In response to the ongoing public health concerns brought on by the COVID-19 pandemic, the Houston Marathon Committee (HMC) announced today that the 49th annual Chevron Houston Marathon and 20th annual Aramco Houston Half Marathon will be held as part of the 2021 Virtual Houston Marathon Running Events.

“The decision to cancel the 2021 Chevron Houston Marathon is incredibly disappointing for everyone, but it is the right course to follow because of the pandemic,” said Mayor Sylvester Turner. “I know thousands of people from all over the world have trained for this race all year, and they were looking forward to qualifying for other races or beating their personal bests. They can still do that virtually. While the experience may not be the same, know that Houston will be cheering for the participants’ every mile. We are a resilient city, and we are proud of the Houston Marathon.”

The Houston Marathon Committee has been working closely with city and state officials over the past months to align preparations with current guidelines and any foreseeable future framework that may be in place at the time of the event. After thorough review and discussion, HMC in conjunction with these partners have determined to make the difficult decision to transition the traditional in-person events to virtual at this time.

“At this time, we recognize that there are many unknowns surrounding the COVID-19 pandemic, but the safety and well-being of our runners, volunteers, partners, spectators and local Houston community will always be our top priority,” said Wade Morehead, Executive Director of the Houston Marathon Committee. “While we are unable to celebrate the 2021 event together in the heart of Downtown Houston, we will be cheering for our runners around the world as they participate in a unique virtual race experience, embracing the incredible spirit of our RunHOU community.”

All participants who are currently registered for the 2021 event will be able to opt for the unique 2021 virtual race experience which includes a discounted registration for the Chevron Houston Marathon 50th Anniversary Celebration in 2022; defer their entry to one of the following two years (2022 or 2023); or donate their entry to the 501 c(4) non-profit organization, the Houston Marathon Committee. Participants currently registered for the 2021 Chevron Houston Marathon, Aramco Houston Half Marathon or the We Are Houston 5K presented by Aramco and Chevron will receive detailed email instructions on how to complete their registration selection.

The 2021 virtual event experience will take place over the span of ten days, where runners will have the option to complete their race distance anywhere and anytime between Jan. 8 – 17, 2021. All virtual participants will receive a participant box pre-race filled with sponsor gifts and messages to help them cross the finish line. Finisher items will be mailed post-race within two weeks of Jan. 17, to participants who submit their completed race distance timing information via their participant account.

Registration for the 2021 Virtual Houston Marathon Running Events is currently open.

American Ultrarunner Marisa Lizak runs 391K in 48 hours, sets new American record

American ultrarunner Marisa Lizak spent the weekend running the Three Days at the Fair, a multi-day ultra event that features many races, including 24-, 48- and 144-hour runs.

The Marina Del Rey, Calif., resident took the overall win in the 48-hour race, beating fellow Californian Bob Hearn, who took the top spot for the men and also set an American record for the M50-54 age group (a record that he already owned). In total, Lizak covered 391.87K, bettering the previous record of 390K. Hearn added another 13 kilometers to his age group record, posting a final distance of 386.72K.  

An unexpected record

Coming into the Three Days at the Fair, all eyes were on Camille Herron, who was looking to run farther than any American — man or woman — ever had before over 48-hours. The overall U.S. 48-hour record is 421.9K, a mark that was set by Olivier LeBlond in 2017. Had Herron achieved her goal and beaten this distance, she would have also surpassed Polish runner Patrycja Bereznowska‘s world record of 401K. Unfortunately, Herron had to pull out of the race due to injury after 177K. 

Thanks to Lizak, those present at the Three Days at the Fair still got to witness an American record. This is Lizak’s first outright women’s record, regardless of age, but she does have an age group record to her name. In December 2019, she set the 24-hour U.S. F40-44 record after running 238.32K at the Desert Solstice 24-Hour and 100 Mile Track Invitational in Arizona. She took third overall in the Desert Solstice 100-miler en route to the win in the 24-hour race that day, and she has posted many other big race results in her career. 

earn’s big year 

Hearn has six national records in the M50-54 category. In addition to his newly-lengthened record over 48 hours, he has the road and track records over both 24 hours and 200K, as well as the 100-mile road record. The result at the Three Days at the Fair is Hearn’s third podium finish of 2020. He also won a 100-miler in South Carolina pre-pandemic and he finished in second place at Laz Lake‘s Vol State 500K in July. Hearn and Lizak are both signed up to race the Desert Solstice, which is set to be run in December. 

RunCzech keeps spreading health. This time at Mattoni Liberec Nature Run

Sunday, the 4th of October, was the last day before the start of the new stricter measures adopted by the Czech Government against the coronavirus, which is about to limit the organization of mass participation events in the near future.

Fortunately for RunCzech, it was a last minute occasion to deliver 23km and 12km Mattoni Liberec Nature Run. Accompanied by a 2,5km dm Family Run, as usual.

2067 runners in total enjoyed a sunny day in the beautiful city of Liberec in the north of the country. Soon after the start on the main square, the runners found themselves in a natural park, running up to a steep first half of the race, and rushing back to a downhill finish. 

The event was organized according to the actual health regulations. On top, the organizers implemented additional preventive actions for extra comfort and security for the runners. Participants had their masks on just before the start and immediately after the finish.

Everyone’s body temperature was checked. Corridors were limited to 50 people at a time. Disinfection stations were placed everywhere around. And some of the services such as massages or showers were abandoned in order to preserve social distancing. 

"It’s pleasing to see how runners quickly adapted to this new reality and they are careful and disciplined to follow our advices. The same way, we are very satisfied with everyone that took part in the organization of this event. The city, the region, and many others. It’s far from easy to stage a race for thousands in this period. There are many uncertainties and few last minute decisions.

Nevertheless, it is important to show capacity and willingness and demonstrate that sport events are spreading health and positive messages”, says Igor Murko, the project manager.Sportswise, the race was dominated by some of the finest Czech athletes.

Vit Pavlišta won the 23km race in a time of 1:23:47 and Zuzana Kocumová was the fastest woman with 1:43:47. The shorter 12km distance was fastest conquered by Jáchym KováÅ™ in a new course record time of 0:43:23.

Tereza Hrochová won the women’s category, same as the year before, in 0:48:47.“If all went according to our schedule for this Autumn, I would’ve been inviting you to Olomouc, Karlovy Vary, and Ceske Budejovice now.

Events that were supposed to take place in the next few weeks. Unfortunately, hereby I have to conclude our RunCzech season 2020 with hopes and with promise that we will come back soon with an interesting program for the next season. It’s our job.

"It’s our civic duty to try to spread health, to spread joy”, concludes Igor Murko. 

World half marathon record holder, Peres Jepchirchir will lead strong Kenyan field in Valencia

World Half Marathon record holder, Peres Jepchirchir, is among the Kenyan runners listed for Valencia 21km race set for December 6.

She will be up against fellow Kenyans including the former world half marathon record-holder, Joyciline Jepkosgei, Joan Chelimo and Fancy Chemutai.

World 10,000m silver medalist Letesenbet Gidey of Ethiopia will make her half marathon debut and will take on Sheila Chepkirui, the second-fastest woman in history over 10km (29:46), and 2015 world 5000m silver medalist Senbere Teferi, who won in Valencia last year in 1:05:32.

In recent years, Valencia has built a reputation as a city that produces fast times. Two world records have been set in the men’s 10km in the Spanish city, along with two women’s world records for the half marathon.

The course records of 58:18 and 1:04:51— which are just shy of the world records (58:01 and 1:04:31)— are expected to come under threat.

In the men’s half marathon, world 10,000m bronze medalist Rhonex Kipruto, who set a world 10km record of 26:24 in Valencia earlier this year, will return to the Spanish city to make his half marathon debut. World cross-country silver medalist Jacob Kiplimo of Uganda is also among the athletes entered.

Ten other runners with sub-60-minute PBs are in the field, including 2019 Ras Al Khaimah Half Marathon champion Stephen Kiprop, 2016 world half marathon silver medalist Bedan Karoki, 2019 Valencia Half runner-up Bernard Ngeno, European record-holder Julien Wanders and African cross-country champion Alfred Barkach.

Fast times will be the target once again the full marathon as 2019 Tokyo Marathon champion Ruti Aga, the fastest woman in the field  with a PB of 2:18:34,  is pitted against fellow Ethiopian Birhane Dibaba, whose PB is just one second slower at 2:18:35.

Mare Dibaba, the 2015 world champion, is also in the field, along with Ethiopian compatriots Zeineba Yimer and Tigist Girma—all of whom have sub-2:20 PBs. USA’s Jordan Hasay completes the field.

In the men’s marathon, Kinde Atanaw, who set a course record of 2:03:51 last year, will defend his title when he lines up against fellow Ethiopian Birhanu Legese, whose 2:02:48 PB makes him the third-fastest man in history.

Others in the field include world champion Lelisa Desisa, Boston and Chicago Marathon champion Lawrence Cherono, European record-holder Kaan Kigen Özbilen and Ethiopian half marathon record-holder Jemal Yimer, who will be making his marathon debut.

The organizers will create a health bubble around the race and take stringent safety measures to ensure the event carries minimal health risk.

Tokyo Marathon to be Held in Fall of 2021

On Oct. 4 it was learned from an involved source that the 2021 Tokyo Marathon, currently scheduled for Mar. 7, has made a final decision to move to the fall next year with a full field size of 38,000 rather than as an elite-only race.

The postponement is a result of the ongoing coronavirus crisis, but the organizers do not plan to reduce the event's size. The decision has been approved by the board of directors of the Tokyo Marathon Foundation and a formal announcement is expected to be made on Oct. 9.The move puts the 2021 Tokyo Marathon in the aftermath of the Tokyo Olympic and Paralympic Games. According to the source, the original Mar. 7 was viewed as simply not feasible given the current status of the coronavirus crisis.

The move will allow the race to be held without a reduction in the number of participants, roughly 38,000 people in normal years. The Foundation was keen to avoid a reduction in the number of participants for a second-straight year after this year's mass participation field was cut shortly before the race. One consequence of the coronavirus crisis has been a reduction in the event's income from sponsors.This year's Tokyo Marathon in March was held as an elite-only competition, with Suguru Osako (29, Nike) setting a new national record of 2:05:29. The cancelation of the mass-participation race came two weeks beforehand, with entrants given the option of shifting their entries to either 2021 or 2022.

Since then, marathons and road races all across the country have canceled, announced one-year postponements, or scaled down their event sizes. As the largest marathon in Japan, an announcement that Tokyo plans to go ahead with a full field may help to slow down this domino effect.The Foundation originally planned to make a final decision about next year's race by August of this year. That decision was delayed in order to make it possible to make a decision informed by the latest government policies regarding public events. Government policies currently call for events to reduce the maximum number of people present by 50% through the end of November, with the subsequent level still under study.

Based upon that timeline and its impact on preparations the Tokyo Marathon organizers decided the planned spring date was not feasible.

Foundation spokespeople had previously said that they were examining all options but did not plan to hold another elite-only race.

Stephen Scullion sets new Irish Marathon record in London Marathon

An Irish record for Stephen Scullion, an unexpected defeat for pre-race favorite Eliud Kipchoge and business as usual for Brigid Kosgei were just some of the talking points from yesterday’s very unusual London Marathon.

Run over 19 and a bit laps of St James Park, an autumn date and no spectators all marked out the 40th edition of the event as very different to the norm.

One aspect not to change was the unpredictable nature of marathon racing.

Things have been going swimmingly for Scullion over the past 12 months, apart from the occasional retirement.

A runner-up spot and Irish title at last year’s Dublin Marathon were followed by a fifth place in the Houston Marathon last January.

That qualified him for the Olympics because it was a gold standard marathon, although his time was outside the 2:11:30 qualifying standard.

As much affected by the lockdown as everyone else, the 31-year-old Belfast man set the athletics world talking with a Northern Ireland half-marathon record in Larne last month.

But surely only a few expected him to become arguably the fastest Irishman of all time with a 2:09:49 clocking for 11th in yesterday’s race.

Scullion put down a marker from early on, moving away from a group, consisting largely of British runners chasing the Olympic qualifying time and paced by Sir Mo Farah.

Instead, he ran in a small group of three, equidistant between the lead pack and Mo’s gang, for most of the way.

Whilst many faded in the rainy conditions, the Clonliffe Harrier stayed strong to complete his best-ever performance over the 26.2 mile distance.

Whilst Scullion’s time clearly displaces Kevin Seaward (2:10:09) as NI record-holder, it also eclipses John Treacy’s 2:09:56, set when winning the silver medal at the LA Olympics, as the national record.

Kitata conquers Kipchoge while Kosgei retains title at London Marathon and US Sara Hall finishes second

The man is fallible after all. Eliud Kipchoge’s reign of invincibility came to a crushing end with an eighth-place finish at the Virgin Money London Marathon, a World Athletics Platinum Label race, as Ethiopia’s Shura Kitata won a dramatic, last-gasp sprint to take the honours in the men’s race.

Kipchoge, the Olympic champion and world record-holder and unbeaten in 10 previous marathons, had been widely expected to claim an unprecedented fifth London title in his first race since making history by breaking the two-hour barrier in Vienna.

His principal challenger, Ethiopia’s Kenenisa Bekeke, had been forced to withdraw with a calf injury just two days before the race, while Kipchoge had cut a confident figure in the build-up as he discussed how well his preparations had gone.

Moments before he went to the start-line, fellow Kenyan Brigid Kosgei had raced to a runaway victory to retain her London crown, and few predicted anything but a Kipchoge triumph to complete a Kenyan double.

But this time, the race did not follow the usual script. Looking comfortable among a lead group of nine runners for much of the race, Kipchoge appeared to be biding his time before launching a characteristic surge of pace to break up the field.

On this occasion, though, the attack failed to materialise. Instead, the tables were turned on the mighty Kenyan as his rivals launched a breakaway with three miles of the race remaining.

With Kipchoge unable to respond, a lead group of five soon turned into a three-way battle between Kitata, fellow Ethiopian Sisay Lemma and the towering Kenyan, Vincent Kipchumba. Kipchoge, meanwhile, was disappearing into the distance.

In one of the most exciting finishes in London Marathon memory, Kipchumba was the first to strike for home, only to be overtaken on the line by the diminutive Kitata. Just a single second separated the two men as Kitata clocked a winning time of 2:05:41.

“I prepared very well for this race,” Kitata, 24, said afterwards. "Kenenisa Bekele helped me. I am very happy to win the race.”

Lemma was third in 2:04:45 while Kipchoge crossed the line in eighth in 2:06:42 – his slowest ever time in a city marathon. It was his first defeat since 2013.

“I am really disappointed,” Kipchoge said afterwards. “I don't know what happened.

“The last 15km, I felt my right ear was blocked and I had cramp in my hip and leg.

“It just happened in the race. I started well. It's really cold but I don't blame the conditions.”

It was a remarkable outcome to an extraordinary race, which was staged for the first time over 19 laps of a closed-loop course around St James’s Park in central London after the original race scheduled for April had to be postponed due to the Covid-19 pandemic.

The course was also off limits to spectators to maintain a ‘biosecure’ bubble for the athletes and support staff. It was just a shame that no one was there to witness in person one of the most dramatic men’s races in the event’s 40-year history.

By contrast, the women’s race followed a more predictable path.

Kosgei, the overwhelming pre-race favourite after obliterating Paula Radcliffe’s 16-year-old world record when she won in Chicago last October in a stunning 2:14:04, delivered another imperious performance to retain her London crown.

Her time of 2:18:58 may have been 38 seconds slower than her victory a year ago, but her winning margin of more than three minutes spoke volumes for her dominance. At the age of just 26, she is already taking the marathon into uncharted territory.

“I just tried my best,” she said afterwards. “The weather affected us today. There was some wind and rain all the way, which made our muscles colder. No one could warm up so it was difficult to even finish.”

Earlier in the race, Kosgei’s main challenge came from fellow Kenyan Ruth Chepngetich, the world champion and London debutant, as the pair set a hot pace to break away just before the 10-mile mark.

The halfway split of 1:08:15 put the duo on track to lower Mary Keitany’s women’s only world record of 2:17:01, though the soggy conditions and tight corners on the looped course were never going to be conducive to record-breaking times.

Chepngetich made a brave attempt to surge away from Kosgei after the midway point, though the attack was swiftly countered and the pair settled into a more sedate pace for several miles, ending all thoughts of breaking records.

It was after the 19-mile mark that Kosgei made the decisive attack and this time Chepngetich had no answer, dropping back quickly and looking suddenly fatigued as she evidently paid the price for going with the early pace.

As Kosgei’s race turned in a one-woman exhibition over the closing miles, the real contest was taking place further back in the field as veteran Sara Hall of the US overhauled Ethiopia’s Ashete Bekere to move into third place before training her sights on the tiring Chepngetich.

In an exciting sprint finish that presaged the men’s race a couple of hours later, Hall, 37, found the energy to burst past the Kenyan with just 80 metres remaining, crossing the line in second place in a lifetime best of 2:22:01 for her first ever top-three finish in a major city marathon. Chepngetich finished four seconds behind her.

It was also the first time an able-bodied US athlete had made it on to the London Marathon podium since Deena Kastor’s victory in 2006 – an achievement that will help atone for Hall’s disappointment in failing to gain selection for the Tokyo Olympics at last year’s US Olympic trials.

World record holder Eliud Kipchoge loses to retain 2020 London Marathon title.

World record holder Eliud Kipchoge loses the 40th London Marathon  after finishing at 8th position in time of 2:08:42.Shura Kitata from Ethiopia won with a time of 2:05:42 which was a close finish with Vincent Kipchumba 2:05:45.Lemma Sisay came third 2:05:45  after leading from 25km to almost 41.8km where the high pace set by Kitata edge him out of the lead and settled at third position

The men race which was full of surprises saw Eliud Kipchoge who has won four London marathons and never lost for seven years over the distance dropped at 22-mile mark  due to stomach issues,hip problem and right ear blockage.

The men had 3 pace makers who helped them crossed 5km in 14:48,10km 29:45 and all through 15km in 44:31. At 25km , Lemma Sisay hicked the pace higher making the group goes in a single lane.Vincent Kipchumba picked a paced through 30km at 1:29:00.Mo farah on the chasing pack  was pacing for European athletes who wanted to beat personal best and also Olympics qualifyers time.

In the women category ,world record holder Brigid kosgei swept a win in 2:18:58 followed a distance away by Hall Sara of USA 2:22:01 while Ruth Chepngetich settle at 2:22:05.Sara Hall set her pb after outshining Chepngetich(KE) in the last 300m who had harmstring problem.

The women race had pacemakers than included Vivian Kiplagat that did a nice job despite harsh weather conditions with incessant rain with alot of humidity and low temperatures of about 9 degrees celsius.The 19.7 laps race around St. James Park rather than normal  traditional route was tough for the majority of the athletes that saw the likes of Vivian Cheruiyot dropped in the middle of the race.The 2020 London marathon route was change to loop running due to covid-19 pandemic that has affected all sports facilities in the entire world.

Hard work behind scenes ensures Island Marathon on today

Having jumped through a variety of health and safety hoops to make it happen, organisers of the Isle of Wight Marathon are delighted it will be going ahead as planned this morning (Sunday).

After putting in much spadework to prove they can meet the Covid-19 guidelines set out by UK Athletics and Run Britain, Ryde Harriers this year’s event will go ahead from the Isle of Wight Community Club, Cowes, at 11am.

Event co-organiser, Chris Lewis, said: "Many thanks to the Isle of Wight Council's safety advisory group and Public Health England for helping us to set this up this year.

"To limit the time on the course, there will be an 11am start for slower runners, with the main group starting as normal at 11.30am — expected to catch the slower ones at the four-mile stage, where overtaking can be done safely and socially distanced."

This year, the Isle of Wight Marathon will see some returning winners, with the likes of Gary Marshall (Ryde Harriers) and Sarah Hill (Farnham Runners), who also holds the women’s record for the Cowes course.

Other runners to look out for are Ross Skelton and Ryde Harriers Joe Wade and Charlie Metcalfe.

Due to Covid-19 mitigations there is no entry on the day with 220 runners pre-entered.

The history

First run in 1957, the Isle of Wight Marathon is the oldest continuously run marathon in the UK and 25th in the world list of oldest marathons.

In its early years, it was seen as an elite event, with the best marathon runners in the UK turning up to compete — officially men-only until 1976.

With its 1,505ft of ascent, the old ‘classic’ course was reckoned to be one of the toughest road marathons in the UK.

  The modern route

The present course, run from Cowes, over the much 'quieter' — in terms of traffic — West Wight roads.

It is still no mean undertaking, with 785ft of ascent and a particularly long hill at 24 miles — a huge physical and mental challenge for any marathon runner.

"We are asking runners to turn up as late as possible, to limit their use of the venue and to leave straight after finishing, to limit contact between people," added Chris. 

From the start, the course heads from Cowes to Shalfleet, via Gurnard and Porchfield, before taking the main road to Yarmouth.

After a brief section along the cycleway, runners return via Thorley, Wellow and Shalfleet, before heading to Porchfield again and returning to Cowes via Pallance Road, the notorious hill at 24 miles.

This year we have some returning winners in Gary Marshall (Ryde Harriers) and Sarah Hill (Farnham Runners) who also holds the women’s record for the Cowes course.

Other runners to look out for are Ross Skelton, Joe Wade and Charlie Metcalfe (last two Ryde Harriers).

How music tempo can affect your running pace and recovery

The tempo of your running tunes can make all the difference, according to a small study.

If you always run with a pumped up soundtrack, you may be onto something – research has found that listening to fast tempo music while running can help you increase your speed without perceiving it as more intense.

The study, published in the Journal of Sports Medicine and Physical Fitness, saw 12 runners undertake a session of a 10-minute rest, a 20-minute self-paced treadmill run and a 20-minute recovery period lying down. They carried out the session listening to either static noise, fast tempo music or slow tempo music, and had their heart rate and rate of perceived exhaustion measured at regular intervals throughout.

Runners who were given fast tempo music chose faster speed settings on the treadmill and had a higher peak heart rate, but didn’t report a change in perceived exhaustion. Additionally, the runners who listening to slow tempo music in the recovery period showed faster heart rate recovery and lower blood lactate at the end of the session.

It’s only a small sample, but if you already hit the roads to something speedy and warm down to Adele then you may be onto something.

According to Spotify, this is the most popular song on running playlists

Spotify has revealed that Eye of the Tiger, the theme song from Rocky III, is the most popular song included on running playlists in the UK.

The massive 1982 hit will feature on Spotify's UK Running playlist, to which the streaming service has added five hours of tracks for this weekend's virtual London Marathon. The UK's most popular running playlist is now eight hours long, ideal for 'back of the pack' runners needing a boost. More than 45,000 runners will take part in the event this Sunday.

Spotify has also announced it has had more than 25,000 streams of London Marathon-inspired playlists in the past month among UK listeners, almost all of whom, it has to be assumed, were preparing for Sunday’s event. The streaming platform reported a 36 per cent rise in streams on April 26, when the 40th race was originally set to take place.

If you’re planning to put together your own playlist on Sunday, the five most popular songs included in running playlists in the UK on Spotify are:

“Survivor” by Eye of the Tiger

“Titanium” by David Guetta featuring Sia

“Can't Hold Us” by Macklemore featuring Ryan Lewis

“Lose Yourself” by Eminem

“Wake Me Up” by Avicii

Five most popular artists included in running playlists in the UK on Spotify:

Calvin Harris

David Guetta

Kanye West

Eminem

Avicii

5 High-Energy Exercises That’ll Make Every Run Feel Easier

Add a little extra pep in your step with these power-boosting moves designed to help you run more effortlessly.

There’s a reason why elite runners are often compared to gazelles—the speedy, long-distance runners of the animal world. They bound so effortlessly, it’s like they have springs under their feet.

That bounce is key to being a faster, more efficient runner. “When I think of springiness, I think of muscle tension or the ability to produce power,” says Danny Mackey, head coach of the Brooks Beasts, one of America’s premier middle-distance track teams.

Your muscles and tendons are elastic, meaning they lengthen and shorten like a rubber band. When they stretch (when your foot hits the ground during a run), they store energy; when they recoil (when you push off the ground), they release that energy.

The more energy those muscles and tendons can store, the less work they have to do to generate explosive power and acceleration. Fortunately, the amount of energy your muscles and tendons can store isn’t predetermined, and it’s easy to build and improve that capacity, according to Mackey.

Plyometrics (exercises where you quickly and repeatedly stretch and contract muscles by jumping and rebounding) and other explosive motions can help increase that capacity, research shows. These types of exercises train your reactive strength, or your muscles’ ability to deliver the max amount of force in the least amount of time. “Not only will that make each stride more powerful, it keeps you at a lower risk for injury,” says Mackey. “It also keeps training fun.”

How to use this list

Perform each move below as directed. Mackey recommends incorporating all five into your training every other day. “Our bodies are awesome at adapting, and you’ll see the results pretty quickly, even in your easy runs,” he says.

ou can do these moves as part of your warmup (just make sure you’re at least a little warmed up before doing Pogos and Single-leg Stride Hops), or your cooldown.

Want to get even more bang for your buck? “Do an 8-second uphill strider immediately after each move,” says Mackey. “That will really help parlay the mechanics of these moves into your run.”

For an added boost, lace up a pair of the Brooks Levitate 4. It features an updated outsole geometry and is loaded with Brooks’ best energy return cushioning, yet it’s 20 percent lighter than previous models. Simply put, that means even more springy bounce to your step, with a faster heel-to-toe transition for a more efficient stride overall.

1. Single-Leg Explosive Hip Thrust

How to do it: Lie face-up on the ground with knees bent, feet flat on floor, arms resting at sides. Extend your right leg either toward the ceiling or straight out (depending on your strength and flexibility). Lift left toes so you’re on your heel. As you quickly drive your hips toward the ceiling, roll from your left heel to your toes. Slowly lower back down. Repeat 10 times then switch legs.

Why it works: Running is a series of single-leg movements, so unilateral exercises are key for building strength. This variation of a hip thrust targets your glutes, hamstrings, and calves in the same way toeing off in the gait cycle does, says Mackey. “Your brain likes to have these cues, and the more you reinforce this motion, the easier it will be to tap into it when you’re running.”

2. Snap-Down

How to do it: Begin by standing with feet slightly wider than hip-width apart. Lift up onto your toes, reaching your arms toward the ceiling. As quickly as you can, drop your arms down to your sides while simultaneously dropping your heels toward the ground and sending hips back into a high squat position. (This motion is similar to using a ski erg). Hold that position for a few seconds, then return to start and repeat 10 times.

Why it works: “I use this a lot as a prep-type drill before any sort of Olympic lifts or sprints,” says Mackey. “I like it for explosive work because you’re taking your body weight and essentially catching it before you fall. Runners don’t do a lot of that eccentric work, but it’s a really good way to build power.”

3. Pogo

How to do it: Stand with feet together. Jump rapidly up and down in place, keeping feet in a dorsiflexed (toes up) position. Land on your mid-foot to the ball of your foot and aim for a snappy reaction to the ground, which will drive you into your next hop. Repeat 20 times. (You can also perform these on one leg at a time.)

Why it works: This move really zeroes in on building up that tension and power in your lower legs, says Mackey. The spring should come from your calves, so don’t bend your knees too much. And “don’t worry so much about how high each hop is,” says Mackey. “Focus more on the frequency of your hops”—that’s what’s going to give you more springiness over time.

4. Forearm Plank Bird Dog With Knee-to-Elbow Crunch

How to do it: Start in a forearm plank position, elbows directly underneath shoulders, feet hip-width apart, and back flat. Extend left arm and right leg out straight, then, as quickly as you can, curl in to bring your left elbow to touch right knee. Hold for a second, then explosively drive your arm and leg back out. Repeat 10 times, then repeat on the opposite sides.

Why it works: Your legs get most of the credit in running, but your core is your real powerhouse. This plank variation adds an extra balance challenge to an already classic exercise, while also tapping into your posterior chain on the extension part of the move, says Mackey.

5. Single-Leg Stride Hop

How to do it: Stand to the right of a bench or box and place your right foot on top of the bench or box. Drive your left knee up, pushing off the bench so your whole body is in the air (your arms should mimic the form of an arm swing while sprinting). Catch yourself slowly as you come back down. Repeat 10 times on each leg.

Why it works: This move hits a couple major power-building elements: “It’s unilateral; it isolates your quads; you’re really working your hip flexion, which is important when it comes to speed; and you’ve got to move your whole bodyweight, which is tough,” says Mackey.

Running enthusiasts filled the streets of Helsinki with the Helsinki City Running Day half marathon

The organizers recommended wearing a mask at the start. Shortly after leaving, there were trash cans on offer to get rid of the mask.

Olympic Stadium the surrounding areas were teeming with runners on Saturday morning. Due to the coronavirus situation, the Helsinki City Running Day was only allowed to run in the autumn, and the runners and their support teams gathered to wait for the start of their own series.

If the cancellation of races is remembered for the coronavirus, precautions will certainly be remembered in this case as well. In the first group of the half marathon, which started at 11 o’clock, the recommendation to use a face mask at the start was followed quite well. have fallen on, Paavo Nurmi statue kuuluukset told that the half-mile run there are garbage cans considerations, which a surgeon can not leave.

At that point, the queues were already starting to stretch and the safety gaps were forming longer than the starting area. The worst congestion was also eased by the fact that the runners set off for the half marathon in groups. The starters were divided into five groups, the last of which did not leave until 40 minutes after the first.

The Helsinki City Running Day half marathon started on Saturday at 11 am. The organizers recommended wearing a face mask at the beginning of the run.­

Helsinki During City Running Day, we will run in six series and the expectations were to get 7,000 participants on the streets of Helsinki. There are as many goal-oriented athletes as there are those who take part in the event from the sheer joy of running.

Outi Alastalo awaited the start of the half marathon for those in his support forces Elisa Puustinen and Sini Honkasen with. The detached house was going on the route for the second time, the first participation was in 2017.

The fastest the half marathons reached the finish line on Saturday in about an hour and ten minutes. The men’s series won Aki Nummela on time 1.09.51. Second place Jussi Utriainen lost to him for 21 seconds.

“This was the first race of more than 10 kilometers for me since December last year,” Nummela said in a press release from the Finnish Sports Confederation.

Nummela plans to run his first marathon of the season next Saturday in Vantaa, where the Finnish Championship medals will be awarded.

“This was a good preparatory exercise.”

The number one in the women’s series was Maria Söderström in time 1.19.48. His victory came by a fair margin, for second place Oona Hilkamo three minutes and 23 seconds left.

The start of the marathons in Helsinki was at 2 p.m.

High school cross-country will have a different look this fall

High school’s cross-country season picks up the pace in earnest this week, and as expected during these pandemic times, with a much different and abbreviated look.

Masks and social distancing of course are required of the athletes and coaches, and the protocols for practices established by the MIAA Rules Modifications and Guidelines are strictly enforced.

The season of competition is limited to a handful of dual meets for each school. Gone in 2020 are the invitational meets during the early and midseason that provided valuable tuneups for the district and All-State meets, which also are out for this year.

“Coach (Michael) O’Malley and I have spent last 6-8 months nearly losing out minds about how we’re going to accomplish any kind of significance to the season in this kind of environment,” longtime Wachusett Regional boys’ cross-country coach Brian Wallace said, while referring to his collaboration with the Mountaineers’ girls coach. “My kids have been good — I think they’re probably doing better than I am. I’m in the wrong age group.”

Wallace, who retired from teaching at Wachusett 10 years ago, is very much physically active and in fine health, but he turns 70 this month, and older citizens have always been a chief concern during these times. “It’s an issue,” he admits.

Nonetheless, Wallace’s enthusiasm for the season hasn’t waned. Wachusett remains on remote learning for now, so athletes are not using locker room facilities for practice. Coaches are responsible for ensuring social distancing is maintained between runners as much as possible. When runners hit the roads, in “pods” of athletes of no more than the same 5-10, the masks remain on.

Runners use their own water bottles and cannot share. Water fountains are used as refill stations only.

The Mountaineers’ four-race season starts Wednesday at Westboro, with their other dual-meet opponents including Algonquin, Leominster and Shrewsbury. There has been discussion of a possible meet of the five-team, geographically based pod at season’s end, but that’s like what this season is — wait and see.

And with the limits of only 10 runners embarking at a time, dual meets will now feature two heats at each. While many meets feature 10 varsity runners for each team, the event will be split into heats of five-and-five, starting a minimum of 3 minutes apart. For proper social distancing, the starting line accommodates 6 feet between runners and teams 14 feet apart. Cones leading up to the finish separate teams to run on their own side of the finish line.

Courses for visiting teams can only be previewed virtually and cannot be sampled during the minutes before a meet.

Pack running, forever an effective approach for team success, is challenged by the following MIAA guideline — “Runners should maintain social distancing throughout the race and not cluster on the course.” (We know teams will find a way).

The masks must be on at the start of the race but can be dropped down from nose and mouth when socially distancing, but athletes must be prepared to restore the mask to proper position at the conclusion of the race.

An added challenge to team scoring is the elimination of numbered tongue depressors handed to finishers to help in tabulation. Many local teams are still figuring out identification logistics such as numbers on uniforms, with possibilities of video at the finish being used to help.

“Something for the kids is better than nothing,” Wallace said. “They’re making the best of it, and I’m pleased with their approach to it. Their attitude about it has been a highlight for me this season.”

“They are so happy to be back together,” coach Nicole Fossas said of her Shepherd Hill girls’ cross-country squad. “They care deeply, they just want to be back together again.”

The Rams, defending CMass Division 1 champions and fifth-place finishers at All-States, are making the most of the 90-minute limit to practices. Like at Wachusett, Shepherd Hill’s school days are being conducted remotely.

“They could be here for three hours,” Fossas said. “They come with their masks on, I squirt all their hands with hand sanitizer. We have some dynamic warmups, go over what we’re doing for the day, and then send them out. There could also be non-running supplemental work, we just fit in what we can. Whatever we don’t finish, they do at home.”

Longer distance runs are reserved for the weekends on their own. Shepherd Hill begins its season Tuesday, and pod dual-meet opponents include Leicester, Tantasqua, Southbridge, Bay Path and North Brookfield.

Fossas and boys’ coach Len Harmon have been developing a 2.5-mile course that covers the fields surrounding Shepherd Hill and Dudley Middle School, as opposed to 2019 3.1-mile route that traveled on area roads.

“We’re troubleshooting as we go along,” Fossas said.

St. John’s High coach Mark Murray is also impressed with the attitude of his runners.

“In many ways, we’re going day by day,” he said. “I’m impressed with how our kids are respectful, they’re following the rules, and they understand that if there’s an outbreak, it can all be over. They’ve been pretty good about that.”

While the vast majority of St. John’s students attending in-house classes (only about 8% remote, according to Murray), the coach must supervise locker room protocols before each practice. There’s an X taped onto each socially distanced locker to be used for changing, and runners are ushered in no more than 16 at a time, the 50% capacity mandated by the MIAA. This year, St. John’s cross-country has 50 runners between varsity and JV, and another 21 are in the middle school program.

Runners must bring their belongings to the outdoor workout, before Murray can lock them up in his car upon the beginning of practice. Students are closely monitored to make sure masks are on, even after practice while walking about the St. John’s campus. Protocols have athletes washing their running gear each night.

“For the most part, the kids have been really, really good,” said Murray, whose team opens Tuesday against defending state champion St. John’s Prep of Danvers. The Pioneers’ pod is that of their new affiliation, the Catholic Conference, and the five-meet schedule is filled out by BC High, Catholic Memorial, Malden Catholic and Xaverian.

Only three years ago, St. John’s of Shrewsbury captured the Division 1 All-State crown, so the season starts with a duel of true cross-country powers. “I’m so pumped,” Murray said. “How great it is going against the state champs.”

Road meets also pose participation challenges. Bus capacities are limited to 25, so schools may have to keep home competitors from sub-varsity heats.

“We’ll figure it out. Everyone’s been very positive,” Murray said. “I’m so excited to have a season, giving the kids a chance. They’re grateful they have a season, and they’re enthusiastic about taking on the Catholic Conference.”

More Miles for Myles

Though it will be run virtually this year because of the coronavirus pandemic, the Miles for Myles 5K Run/Walk and 1-Mile Fun Run is definitely on, taking place from Oct. 11-18.

For much of the past two decades, the Lunenburg PTO managed the highly successful event and had announced it would be stepping aside before the 2019 race. The Lunenburg Cross-Country and Track & Field Booster organization has stepped up to conduct the event, with Kate and Pete McCarron on board.

The event is dedicated to the son of Kate and Pete — Myles John McCarron, a Lunenburg High student-athlete who died at age 16 while a passenger in a speed-related accident. The Lunenburg Track and Field Association established the race in 2002, and the Lunenburg PTO later took over the event.

Miles for Myles has raised more than $200,000 toward what is now the Mulligan/McCarron Lunenburg Athletic Facility, as well as providing funds for school-wide programs and the No Need to Speed campaign.

Funds raised at this year’s event will support the Lunenburg Cross-Country and Track & Field Boosters, a scholarship for a Lunenburg student-athlete, the Lunenburg Food Pantry and Lunenburg Turkey Hill Family Lions Club.