Running News Daily

Olympic 10000m Champion Selemon Barega Wins Seville Marathon with a 2:05:15 debut

The 2025 Zurich Maratón de Sevilla delivered unforgettable performances on Sunday, February 23, as Ethiopia’s Selemon Barega stormed to victory in his marathon debut with an impressive time of 2:05:15,  This marks the third-fastest marathon time of the year and continues Ethiopia’s dominance in the prestigious event.

Barega’s Marathon Debut: A Statement Victory

Selemon Barega, the reigning 10,000m Olympic champion, transitioned seamlessly to the marathon distance, showcasing his endurance and tactical brilliance. Running much of the second half alone, Barega maintained composure to cross the line well ahead of the field.

He was followed by compatriot Adisu Tesfahun, who finished second in 2:06:27, and Mohamed Reda of Morocco, clocking 2:06:45 for third place.

Barega’s performance not only secured his place among the marathon elite but also extended Ethiopia’s winning streak to six consecutive victories at the Seville Marathon.

“I’m proud of this result. My training for the marathon has been intense, and Seville was the perfect place to debut. I hope to build on this and aim for even faster times,” Barega said after the race.

Women’s Race: Anchinalu Dessie Genaneh Triumphs

In the women’s race, Ethiopia’s Anchinalu Dessie Genaneh delivered a dominant performance, breaking the tape in 2:22:17. This victory further cemented Ethiopia’s success in Seville, with Dessie Genaneh holding off a strong international field.

France’s rising star Manon Trapp took second place in 2:23:38, while Cynthia Chepchirchir Kosgei of Kenya secured third in 2:23:43.

Dessie Genaneh, already known for her strong half-marathon performances, proved she has the strength and speed to excel over the full 26.2 miles.

Selemon Barega: From Track Star to Marathoner

Born on January 20, 2000, in the Gurage Zone of Southern Ethiopia, Selemon Barega rose to prominence as a middle-distance prodigy. He clinched gold in the 5000 meters at the 2016 World U20 Championships and 3000 meters at the 2017 World U18 Championships.

In 2018, he set a world U20 record in the 5000 meters, clocking 12:43.02, one of the fastest times in history. His crowning achievement came at the 2020 Tokyo Olympics, where he won the 10,000 meters gold medal, solidifying his place among the sport’s elite.

Now, with a 2:05:13 marathon debut, Barega has proven that his talents extend far beyond the track. The running world will be watching closely as he targets future marathons and, possibly, world record attempts.

Record Participation and Global Appeal

The 2025 Zurich Maratón de Sevilla also witnessed record participation, with 14,000 runners from around the world lining up to tackle the fast, flat streets of Seville. Known for its ideal conditions and scenic course, the race continues to attract elite athletes and passionate amateurs alike.

With Selemon Barega’s stunning debut and Anchinalu Dessie Genaneh’s commanding victory, the 2025 Seville Marathon has once again proven itself as a stage for breakthrough performances. Both champions are now firmly on the radar as contenders for future World Marathon Majors and Olympic glory.

Stretch Your Way to Stronger, Injury-Free Running

Flexibility is a key component of staying injury-free and running strong. It refers to how much your muscles and soft tissues can stretch, and incorporating the right type of stretching at the right time can make a significant difference in your performance and recovery. Whether you’re gearing up for a run or winding down afterward, understanding how to stretch properly can help you move more efficiently and feel better overall.

Why Flexibility Matters for Runners

Running puts your muscles, tendons, and ligaments through repetitive stress, causing them to tighten over time. Without adequate flexibility, this tightness can lead to imbalances, inefficient running mechanics, and eventually, injuries. Stretching not only helps maintain the range of motion needed for an efficient stride but also improves circulation, enhances posture, and promotes quicker recovery.

But not all stretching is created equal. There are two primary types—dynamic and static—each with a specific purpose depending on when you stretch.

Two Types of Stretching: When and Why to Use Them

Dynamic Stretching: Pre-Run Prep

Dynamic stretching involves continuous movement through a full range of motion, mimicking the activity you’re about to do. Think of it as “waking up” your muscles, increasing blood flow, and priming your body for action.

Why it matters:

• Improves circulation and muscle elasticity

• Enhances running mechanics and posture

• Reduces the risk of injury by preparing muscles for impTry these dynamic stretches before your next run:

1. Leg Swings:Stand next to a wall for balance and swing one leg forward and backward in a controlled motion. Do 10-15 swings per leg.

2. High Knees:March or jog in place, lifting your knees to hip height. Aim for 30 seconds.

3. Walking Lunges:Step forward into a lunge, keeping your front knee aligned with your ankle. Alternate sides for 10-12 reps.

Static Stretching: Post-Run Recovery

Static stretching involves holding a position for 30 to 90 seconds, allowing your muscles to relax and lengthen. Since static stretching can temporarily reduce power and muscle strength, it’s best done after your run, when your goal is recovery rather than performance.

Why it matters:

• Reduces muscle tightness

• Promotes relaxation and recovery

• Enhances long-term flexibility

Add these static stretches to your cool-down:

1. Hamstring Stretch:Sit with one leg extended, the other foot against your inner thigh. Reach for your toes and hold for 30-60 seconds per side.

2. Calf Stretch:Stand facing a wall with one foot forward and the other extended behind you. Press your heel into the ground and hold for 30 seconds per leg.

3. Seated Forward Fold:Sit with both legs extended and reach toward your toes, keeping your back straight. Hold for 30-60 seconds.

Building Flexibility into Your Routine

Incorporating stretching into your routine doesn’t require a lot of time, but consistency is key. Try these tips to make flexibility training a habit:

• Pre-run:Spend 5-10 minutes on dynamic stretches to activate your muscles.

• Post-run:Dedicate another 5-10 minutes for static stretching to cool down and relax.

• Off days:Consider yoga or Pilates for an extra flexibility boost.

The Takeaway: Stretch Smart, Run Strong

Stretching isn’t just an add-on—it’s a vital part of staying strong, balanced, and injury-free. By using dynamic stretches to prepare your body for movement and static stretches to aid recovery, you’ll be better equipped to enjoy every run and keep pushing toward your goals.

Make flexibility a non-negotiable part of your training, and your body will thank you—mile after mile.

How Long Should Your Longest Marathon Training Run Be?

Runners preparing for a marathon often ask, “How long should my longest training run be?” It’s a critical question, and the answer varies depending on the training philosophy you follow. Traditional plans, such as those from Hal Higdon and Jeff Galloway, typically suggest a peak long run of 20 miles, often done three to four weeks before race day. However, some, like Bob Anderson, founder of Runner’s World and My Best Runs, argue that pushing beyond 20 miles can better prepare the body and mind for the full 26.2-mile challenge.

Hal Higdon’s popular marathon training plans recommend a maximum long run of 20 miles, usually completed about three weeks before the race. Higdon believes this distance provides sufficient endurance while allowing adequate recovery. Similarly, Jeff Galloway, known for his run-walk-run method, suggests 20 miles as the peak long run, emphasizing injury prevention and recovery.

The reasoning behind stopping at 20 miles is that it’s far enough to build endurance but short enough to avoid excessive fatigue and potential injury. The final 6.2 miles, according to this approach, are covered by race-day adrenaline and the cumulative fitness gained throughout training.

Bob Anderson, who has run 11 marathons and countless other races, questions the wisdom of capping the long run at 20 miles. “Why not do 25 miles or even more so your body is not experiencing a new distance on race day?” he says. Anderson believes that extending the long run to 23, 25, or even 28 miles builds both physical and mental resilience, reducing the risk of hitting the infamous “wall.”

Anderson’s personal experience underscores his point. He ran the Boston Marathon in 3:32:17 at age 65 in 2013. In preparation, he completed one 23-mile training run but had planned to do another of at least 25 to 26 miles. “I had a 3:30 going but fell apart just before 25 miles,” Anderson recalls. “My worst mile was mile 26. I really think if I had gotten in a 25-26 mile training run, I would have clocked my goal of 3:30—but I will never know.”

While pushing past 20 miles increases fatigue, Anderson suggests adjusting the pace—keeping these longer runs slower—and allowing ample recovery. He notes that elite runners often train beyond marathon distance, albeit at an easy effort, to condition their bodies for race day.

So, what’s the right approach for you? It depends on your experience level, injury history, and goals. Beginner runners might find the 20-mile limit safest, while intermediate runners could benefit from extending to 22-23 miles. Experienced runners, like Anderson, may find 25 miles provides the conditioning needed to succeed on race day.

Regardless of the distance, the longest training run should be completed three to four weeks before the marathon. This timing allows your body to recover, adapt, and peak for race day without excessive fatigue.

There is no one-size-fits-all answer to how long your longest marathon training run should be. The traditional 20-mile approach works for many, but some runners may benefit from longer runs. Ultimately, listen to your body, consider your goals, and choose a plan that builds confidence while minimizing injury risk.

On race day, the goal is to feel prepared, strong, and ready to tackle the distance—whether you stopped at 20 miles in training or went the extra five.

Bob Anderson Notebook 

Tokyo Marathon 2025 Elite Runners Set for Epic Battle in the Streets of Japan’s Capital

The Tokyo Marathon 2025, set for Sunday, March 2, promises to be a thrilling contest as some of the world’s fastest distance runners converge on one of the flattest and fastest courses in the marathon circuit. As the opening race of the expanded Abbott World Marathon Majors series, now featuring seven races with the addition of the Sydney Marathon, Tokyo will set the tone for the global marathon season.

The men’s field features a star-studded lineup, headlined by Benson Kipruto of Kenya, who returns to defend his title after setting a Japanese all-comers record of 2:02:16 last year. Kipruto, known for his tactical racing style and strong finishing kick, will face fierce competition from Uganda’s Joshua Cheptegei, the world record holder in the 5000m and 10000m. Cheptegei’s marathon debut has generated significant buzz, as he transitions from dominating the track to testing his endurance over 42.195 kilometers. Ethiopia’s Deresa Geleta, who clocked an impressive 2:02:38 in Valencia last year, is another serious contender. Meanwhile, Japan’s Akira Akasaki and Yohei Ikeda, both fresh from breakthrough performances in 2024, will look to shine on home soil and challenge the international elites.

On the women’s side, Ethiopia’s Sutume Asefa Kebede returns after her dominant win in Tokyo last year, where she clocked 2:15:55—the fastest time ever run on Japanese soil. She’ll face stiff competition from Kenya’s Rosemary Wanjiru, the 2023 Tokyo Marathon champion, and Brigid Kosgei, the former world record holder and 2022 Tokyo winner. Ethiopia’s rising stars Tigist Ketema, who claimed victory in Berlin last fall, and Hawi Feysa, winner of the Frankfurt Marathon, add further intrigue to an already stacked field. Japan’s Ai Hosoda, with a personal best of 2:20:31 from Berlin, and Yuka Ando, the 2024 Nagoya Women’s Marathon champion, will be eager to make an impact in front of their home crowd.

The Tokyo Marathon course offers a scenic and historically rich route through the heart of Japan’s capital. Starting at the towering Tokyo Metropolitan Government Building in Shinjuku, runners will weave through iconic districts such as Asakusa, Ginza, and Ueno. The course includes long, flat stretches with minimal turns, creating ideal conditions for fast times. The final kilometers will lead runners past Tokyo Tower and along the Imperial Palace moat, culminating near Tokyo Station on Gyoko-dori Avenue. Known for its efficiency and vibrant atmosphere, Tokyo’s marathon route consistently attracts runners chasing personal bests and national records.

While the official prize structure for the 2025 edition has not yet been announced, historical trends suggest a total purse of around 40.3 million Japanese Yen (approximately $286,000 USD). Both the men’s and women’s champions are expected to earn 11 million Yen each (approximately $78,100 USD), with additional payouts for podium finishes and record-breaking performances. Special awards will also be presented to top finishers in the semi-elite and university-affiliated categories, ensuring a broad distribution of recognition across all competitive levels.

Beyond the competition itself, the Tokyo Marathon is known for its electric atmosphere and world-class organization. Thousands of volunteers and enthusiastic spectators line the streets, while the pre-race expo offers participants and visitors a chance to engage with brands, explore new running gear, and celebrate the spirit of the sport. The race also continues its commitment to sustainability and inclusivity, with initiatives aimed at reducing environmental impact and promoting running as a global community sport.

As the countdown to race day continues, all eyes will be on Tokyo to see who emerges victorious in what promises to be an unforgettable showdown of endurance, strategy, and speed. For elite runners, Tokyo offers not just a chance to claim victory but to set the tone for the year ahead in the ever-competitive world of distance running.

Exploring Different types of running and what is the best

The route you choose can make or break a run It can turn an ordinary workout into an adventure or leave you counting down the miles wishing it was over Over the years I’ve tackled just about every type of running route imaginable and I’ve realized that the layout of a run matters just as much as your shoes pace or playlist

This list focuses on the structure of the route itself not specific training methods like intervals tempo runs or fartleks It’s also not about surfaces so no debate here between grass sand pavement or trails And I’m not talking about hill work altitude training or anything else that complicates the joy of simply lacing up and heading out This is about the route you choose and how it shapes the overall experience

1  Point to Point The Ultimate Running Adventure (first photo with JR after our Coupa run) 

Without a doubt point to point runs are my favorite There’s something satisfying about starting in one place and finishing somewhere completely different It turns a workout into a journey you’re not just running in circles you’re actually getting somewhere

There are really two ways to approach a point to point run Either you start at home and run to a destination or you get dropped off and run back home I enjoy both depending on the day and the logistics

One of my favorite routes back home in California is running from my house in Los Altos to the Coupa Café on the Stanford campus It’s about 7.2 miles but I almost always stop after 10k or sometimes even sooner and walk the last mile to the café.  It's a great way to cool down before sitting down for coffee My wife Catherine often picks me up afterward or sometimes I arrange for a Uber to pick us up.

While in Portugal my go to point to point is running from our little village of Monforte da Beira over to the next village It’s a beautiful 12k or 74 miles and I often run it on Saturday and then walk it with some of our team on Sunday We always end up at a small café where we enjoy coffee water and maybe a little Portuguese pastry 

Point to point courses also make for great races Take the Boston Marathon for example You take a bus to Hopkinton and run your way back into the heart of Boston Or the Fontana Half Marathon where you catch an early morning bus up the hill and run all the way back down

2  Loop A Run That Comes Full Circle

Loops come in second for me and for good reason You start and finish at the same spot without the boredom of retracing your steps If you pick the right route you get variety different scenery changing terrain and a clear sense of progress A well planned loop gives you the satisfaction of completion without the mental hurdle of knowing you’ll have to turn around and run everything in reverse

3  Out and Back Reliable and Straightforward (second photo 5.7 mile run with club) 

Out and back runs are the workhorses of training I’ve done countless miles this way because they’re easy to plan and execute Pick a spot run halfway turn around and head home There’s a mental boost when you hit the turnaround you’re officially on the way back It might not be as exciting as point to point or a loop but it’s practical and sometimes that’s all you need

4  Laps Consistency with a Side of Speed (third photo doing intervals at Foothill College) 

Lap running comes in fourth mostly because it’s more about training than adventure Most of my lap runs happen on a track but I’ve also done them around city blocks or larger circuits Laps are perfect for progressive runs where you pick up the pace with each loop The beauty here is certainty you know exactly how far you’re going even without a GPS watch It’s also great for mental toughness There’s something about pushing through lap after lap that builds resilience

5 Treadmill The Last Resort

Technically treadmill running isn’t a route but it’s a type of running worth mentioning It’s my least favorite but I can’t deny it has its place I’ve probably only logged ten treadmill runs in my life and I’ve never quite mastered the form I always find myself gripping the side rails to keep balance That said I do remember one treadmill session in Quebec City It was freezing outside with four feet of snow so I hit the hotel gym and hammered out ten miles at a 620 per mile pace holding the railing the whole way It was my best treadmill experience but in general I’ll take the open road any day

In the end every type of running has its place Some days you need the adventure of a point to point run Other days a simple out and back gets the job done Whatever the route the key is finding joy in the miles After all the best run isn’t just about pace or distance it’s about how the journey makes you feel And if that journey ends with a good coffee and great conversation even better

Bob Anderson Notebook

Rock ‘n’ Roll Las Vegas Racing Under the Neon Lights

Running a race is always exhilarating, but doing it under the dazzling lights of the Las Vegas Strip takes the experience to a whole new level. The Rock ‘n’ Roll Las Vegas Marathon, Half Marathon, 10K, and 5K offer participants a one-of-a-kind opportunity to run the world’s most famous boulevard at night, transforming an ordinary race into an unforgettable party on foot.

The course itself is as iconic as the city it winds through. Runners start their journey near the Las Vegas Festival Grounds, heading straight into the heart of the Strip. As the sun sets and the city lights flicker on, the real magic begins. Participants glide past legendary landmarks like the Bellagio fountains, the Eiffel Tower at Paris Las Vegas, and the Stratosphere, all while the vibrant energy of the city pulses around them.

Live music stages, energetic cheer zones, and DJs are scattered throughout the course, making sure runners stay motivated and entertained every step of the way. The combination of pounding feet, flashing lights, and pumping beats creates an electric atmosphere unlike any other race.

What truly sets the Rock ‘n’ Roll Las Vegas race apart is its nighttime start. The half marathon and marathon typically kick off after sunset, allowing runners to experience the Strip when it’s most alive. The cool desert air, combined with the glow of neon lights, makes for perfect running conditions. It’s not just a race—it’s an event, a celebration, and an adventure rolled into one.

For many, the highlight comes as they approach the final miles, with the bright lights of the Strip illuminating the path to the finish line. Crossing the finish near the iconic Mirage or Venetian resorts, runners are greeted by cheering crowds, pumping music, and the satisfaction of completing a bucket-list race.

After the race, the celebration continues. Participants can enjoy post-race festivities, indulge in world-class dining, or simply soak in the electric atmosphere of the city. Whether you’re running for a personal best, for fun, or for the experience, the Rock ‘n’ Roll Las Vegas Marathon delivers a night to remember.

In Las Vegas, the city that never sleeps, neither do the runners. And when you’re racing down the Strip, surrounded by lights, music, and energy, you’ll understand why this race is a must-do for runners around the world.

Is It the Shoes? 9 Days, 5 Men, 7 World Records

Over nine days, five men shattered seven world records, leaving me, like many others in the running world, asking one question: Is it the shoes? Or are we witnessing a new era of human performance, fueled by relentless training, cutting-edge technology, and perfect conditions?

It all started on February 8 at the Millrose Games. Grant Fisher kicked things off with an incredible 7:22.91 in the men's indoor 3000m, smashing the previous world record. His smooth stride and smart pacing made it look almost easy. I couldn't help but wonder if this was just the beginning. Sure enough, Yared Nuguse followed with a stunning 3:46.63 in the men's indoor mile. 

Five days later, Jakob Ingebrigtsen took things to another level in Liévin, France. He ran the mile in 3:45.14, breaking Nuguse’s fresh record. What really blew my mind was his 1500m split—3:29.63, another world record on the way to the mile finish. I’ve watched Jakob race for years, but this performance had me thinking: Are we witnessing the best miler of all time in his prime?

Then came Valentine's Day, and Grant Fisher was back at it. This time, he broke the men's indoor 5000m record in Boston, clocking an astonishing 12:44.09. Sub-60-second laps, one after another.

Just when I thought the wave of records might slow down, February 16 brought two more amazing performances. In Kobe, Japan, Toshikazu Yamanishi stormed to a 1:16:10 finish in the men's 20km race walk. Meanwhile, in Barcelona, Jacob Kiplimo made history in the half marathon, blazing to a 56:42 finish. I've followed Kiplimo's career closely, but this performance truly cemented his status as one of the greatest distance runners ever.

Naturally, everyone started talking about the shoes. Were they the secret behind these incredible performances? I looked into what each athlete was wearing. Grant Fisher and Yared Nuguse were both racing in the Nike Dragonfly spikes, known for their Pebax plate and ZoomX foam, delivering maximum energy return for middle and long distances. Jakob Ingebrigtsen was laced up in the Nike Air Zoom Victory, a lightweight spike built for efficiency. Yamanishi likely wore ASICS race walking shoes, designed for stability and flexibility. And Kiplimo? He was flying in the Nike Vaporfly Next% 3, the go-to choice for elite road runners chasing fast times.

So, is it the shoes? All have been approved by World Athletics.  It’s tempting to think so, but I believe the reality is more complex. Yes, today's super shoes, with their carbon plates, advanced foams, and featherlight builds, undoubtedly contribute. But I've been around this sport long enough to know that technology alone doesn’t break records. The foundation is still the same—grueling training, meticulous race preparation, and sheer determination.

Nine days. Five men. Seven world records. Whether it’s the shoes, the training, or a perfect storm of conditions, one thing is clear: the boundaries of human performance continue to be pushed. As someone who’s watched this sport evolve for decades, I can’t help but feel fortunate to witness history in the making.

A friend, Gary Rush summed it up so well, "I grew up in the early eighties of running, and my guess is with all of the GPS watches, gels, nutrition drinks, scientific training, analysis, Max VO2 tests, and likely more frequent training and recovery because of the Super Shoes, will give us insane results day by day...But, that 2:09 for a women's marathon must be even better historically than the first 4 minute mile,"

Bob Anderson Notebook

Carlos Lopes: The Endurance Icon Who Redefined Distance Running

Happy 78th birthday to Carlos Lopes, one of the greatest athletes in Portuguese history. From humble beginnings, Lopes defied the odds to become an Olympic champion and world-record holder, leaving an indelible mark on long-distance running.

Born in 1947 in Viseu, Portugal, Carlos Lopes did not follow the typical path of early athletic stardom. Unlike many top runners who emerge in their teenage years, Lopes only took up competitive athletics at the age of 20. It wasn’t until he was 29 that he secured a scholarship, finally allowing him to dedicate himself fully to the sport. Despite this late start, his remarkable work ethic and natural endurance set him apart.

Lopes' tactical intelligence and diesel-like endurance made him a formidable force in cross-country running. He achieved unparalleled success in this discipline, winning three World Cross Country Championships in 1976, 1984, and 1985. His consistency also earned him two silver medals in 1977 and 1983, solidifying his status as one of the best cross-country runners of his generation.

Lopes first made his mark on the Olympic stage in the 1976 Montreal Olympics, where he claimed the silver medal in the 10,000 meters. Eight years later, at the 1984 Los Angeles Olympics, he cemented his legacy by winning the marathon gold medal at the age of 37, setting an Olympic record of 2:09:21. His time stood as the Olympic best for an astonishing 24 years until it was finally broken by Samuel Wanjiru in 2008.

Even as he entered his mid-to-late 30s, Lopes continued to set new standards for long-distance running. At the age of 35, he broke the European record in the 10,000 meters, clocking an impressive 27:24.39. At 38 years old, he achieved the pinnacle of his career by setting a new world record in the marathon (2:07:12), proving that age was no barrier to excellence.

Carlos Lopes remains an inspiration to runners worldwide. His journey from late starter to Olympic champion, his dominance in cross-country, and his record-breaking performances well into his late 30s highlight the power of perseverance, strategy, and raw endurance. His impact on Portuguese athletics is immeasurable, and his achievements continue to serve as motivation for generations of aspiring athletes.

As he celebrates his 78th birthday, we honor a true legend who showed that dedication and resilience can lead to greatness, no matter when the journey begins.

Thrilling Showdown Awaits at the 2025 United Airlines NYC Half Marathon

The 2025 United Airlines NYC Half Marathon is set to captivate runners and spectators alike on Sunday, March 16, 5, starting at 7:30 a.m. This year's race introduces a historic course alteration, featuring the Brooklyn Bridge for the first time, replacing the Manhattan Bridge due to ongoing construction on South Street.

Participants will embark on a 13.1-mile journey beginning on Washington Avenue near the Brooklyn Botanic Garden. The route traverses through Prospect Park, crosses the East River via the Brooklyn Bridge, and continues along the FDR Drive. Runners will experience the vibrant streets of the Lower East Side, the bustling energy of Midtown Manhattan, and the rare opportunity to race through a traffic-free Times Square, culminating in a finish at Central Park.

Elite Field Highlights:

The 2025 race boasts a stellar lineup of professional athletes:

Men's Division:

Conner Mantz (USA): Olympian and American half marathon record holder, having set a new record of 59:17 at the 2025 Houston Half Marathon.

Abel Kipchumba (Kenya): Defending champion with a personal best of 58:07, aiming to retain his title.

Richard Etir (Kenya): Making his New York debut with a personal best of 59:32.

Women's Division:

Karoline Bjerkeli Grøvdal (Norway): Defending champion, returning after her 2024 victory in 1:09:09.

Emily Sisson (USA): American marathon record holder, returning to the NYC Half after a strong debut in 2017.

Fiona O'Keeffe (USA): Winner of the 2024 U.S. Olympic Marathon Trials with a time of 2:22:10, representing the U.S. in the Paris Olympics.

Dakotah Lindwurm (USA): Secured her spot on the 2024 U.S. Olympic team by finishing third in the trials with a time of 2:25:31 and led American women at the Paris Olympics with a 12th-place finish in 2:26:44.

In the previous year's event, Abel Kipchumba clinched the men's title with a time of 1:00:25, while Karoline Bjerkeli Grøvdal secured the women's title in 1:09:09.

With an expected participation of approximately 25,000 runners from around the globe, the 2025 United Airlines NYC Half Marathon promises to be a memorable event, blending elite competition with the vibrant spirit of New York City.

Discovering the True Passion of The Fashion Jogger a 3:02 marathoner

While browsing online, I stumbled upon the profile of Lisa Migliorini, popularly known as The Fashion Jogger. Initially, I assumed she was a casual jogger with a flair for marketing, given her stylish posts and engaging content. However, as I delved deeper, I discovered a dedicated athlete with impressive running credentials and an unwavering passion for the sport.

Lisa hails from the province of Novara in Piedmont, Italy. Born in 1994, she is currently 31 years old. Her commitment to running is evident in her personal best times:

Lisa's personal best times: 10 km – 37 minutes and 20 seconds - Half Marathon – 1 hour, 23 minutes, and 7 seconds - Marathon – 3 hours, 2 minutes, and 13 seconds

Lisa has now completed two marathons, marking significant progress in her long-distance running career. Her first marathon was the New York City Marathon, which she finished in 3 hours, 19 minutes, and 17 seconds. She then made an impressive leap at the Berlin Marathon, clocking a personal best of 3 hours, 2 minutes, and 13 seconds, improving her time by 17 minutes.

Lisa’s training is both structured and dynamic, reflecting her commitment to excellence. She frequently shares insights into her workouts, emphasizing consistency and discipline.

Her training includes long-distance endurance runs, speed sessions, and strength-building exercises to enhance her overall performance. While she has posted about significant long runs, such as 35 km efforts, specific paces and details remain unverified.

Lisa also incorporates speed workouts into her routine. For instance, she has shared a 15 km training run at a pace of 4 minutes and 13 seconds per kilometer, aiming to improve both speed and endurance.

Lisa has cultivated a substantial following across various platforms:

Instagram – Over 2.1 million followers

TikTok – Over 1.3 million followers and 42 million likes

Facebook – Following numbers are less public but reflect strong engagement

Through her content, Lisa has inspired a large community of runners and fitness enthusiasts, blending fashion with her love for the sport.

Lisa’s marathon journey is just beginning, and with two strong performances under her belt, she is likely to continue pushing for faster times. Beyond her personal athletic goals, she remains committed to sharing her passion for running through social media, encouraging others to adopt an active and healthy lifestyle.

Hard Work, Not Luck The Fashion Jogger’s Mindset

Lisa's success is built on hard work, discipline, and persistence rather than luck.

"In sport, as in life, nothing comes from nothing," she says. "You have to be consistent, make sacrifices, and never give up. That’s how we reach our goals."

Her approach to training and life is simple but powerful: effort over excuses. Whether it’s early morning runs, speed workouts, or long training sessions, she embraces the grind with enthusiasm.

"As long as we love what we do, all of it is worth it," she adds. Passion fuels discipline, and that’s what keeps her going, inspiring millions along the way.

Hard work, not luck.

Bob Anderson Notebook

Vienna City Marathon 2025 Chepkirui Aims for Third Victory

The Vienna City Marathon is set to return on April 6, 2025, promising an exhilarating event for both elite athletes and amateur runners. As Austria's premier road race, the marathon continues to attract participants from around the globe, eager to experience the historic and scenic course through Vienna's iconic landmarks.

Elite Women's Race Chepkirui's Quest for a Third Victory

In the women's elite field, Vibian Chepkirui of Kenya aims for her third Vienna victory, having previously won in 2021 and 2022. Chepkirui, who set the current course record of 2:20:59 in 2022, returns with the ambition to surpass her personal best and further cement her legacy in Vienna.

Challenging her are these Kenyans:

Rebbeca Tanui: With a personal best of 2:21:08, Tanui has shown consistent improvement and poses a significant threat to the defending champion.

Catherine Cherotich: After a breakthrough performance in 2024, clocking 2:22:42 in Frankfurt, Cherotich is poised to make a strong impact.

Faith Chepkoech: A rising star, Chepkoech achieved a personal best of 2:26:22 in Vienna last year and is determined to improve her standing.

Event Details

The 2025 Vienna City Marathon is not only about elite competition; it celebrates running for all enthusiasts. This year's event has seen record-high registrations, reflecting a growing enthusiasm for running across Europe.

The marathon weekend offers a variety of races:

Saturday, April 5, 2025

Vienna 5K: A 5 km run through the city center, starting at 6:15 PM at Schottentor near the University.

Children’s Races: The "Daily Mile 800" for ages 3 to 10 and the "Daily Mile 1,600" for ages 6 to 18, starting at 4:00 PM and 4:30 PM respectively on the Ringstraße near the Burgtheater.

Sunday, April 6, 2025

Marathon: Starting at 9:00 AM on Wagramer Straße near the Reichsbrücke.

Half Marathon: Also starting at 9:00 AM from the same location.

Relay Marathon: Teams of four share the marathon distance, starting concurrently with the individual marathon.

Participants will traverse a picturesque course that highlights Vienna's rich cultural heritage, passing landmarks such as the Vienna State Opera, Schönbrunn Palace, and the historic Ringstraße. The event not only offers a competitive platform for elite runners but also fosters a festive atmosphere for all participants and spectators, embodying the spirit of unity and celebration through sport.

Sara Hall Reflects on the Path That Made Her Fall in Love with the Marathon

Sara Hall’s journey as one of America’s top marathoners has taken her across the world, from the high-altitude hills of Ethiopia to the historic streets of Boston. But one place remains especially meaningful—the rail trail to Shasta Dam in Redding, California.

Recently, Hall returned to this familiar path, sharing how it played a pivotal role in shaping her marathon career.

“Ryan & I moved to Redding in 2012 with months til the Olympic Trials, wanting more of God and to be a part of Bethel, but not knowing much about what it would be like to train here. This place far exceeded our expectations, with the most beautiful bike path in the world (rail trail up to Shasta Dam) and an endlessly positive training partner, Ben Keck.”

Reuniting with Keck for a long run, Hall logged over 1,000 feet of elevation gain without bike support—stashing bottles, ketones, and a ziplock of gummy peaches in her sports bra to fuel the effort. “Thinking of the people like Ben who have kept me enjoying the sport for so long when I could have easily hung it up—forever grateful,” she added.

Now 41, Hall continues to defy expectations as she prepares for the next phase of her career. She will turn 42 just before the 2025 Boston Marathon, an event where she will once again test herself against the world’s best.

In December 2024, she set a new U.S. masters marathon record, running 2:23:45 at the Valencia Marathon, breaking her own previous record of 2:26:06. The performance reaffirmed her status as one of the fastest American women over 40, showing she is still improving and competing at the highest level.

Her journey to the marathon was not a direct one. A standout high school and collegiate runner, Hall won multiple state and NCAA titles before turning pro. She initially focused on shorter distances before successfully moving up to the marathon, setting a personal best of 2:20:32 at the 2020 Marathon Project—one of the fastest times ever recorded by an American woman.

Her latest masters record in Valencia secured her place at the top of the fastest American women over 40 list:

Fastest American Masters Women’s Marathon Performances

Sara Hall – 2:23:45 at age 41, 2024 Valencia Marathon

Desiree Linden – 2:27:35 at age 40, 2023 Chicago Marathon

Colleen De Reuck – 2:28:40 at age 40, 2004 Olympic Trials Marathon

Roberta Groner – 2:29:09 at age 41, 2019 Rotterdam Marathon

These performances highlight the longevity and competitiveness of elite American female marathoners, proving that success in the sport doesn’t have to fade with age.

As Hall continues her career, she remains focused on both competition and the relationships that have kept her inspired along the way. Whether she is training on the hills of Ethiopia, preparing for another major marathon, or revisiting the path that first fueled her love for the sport, one thing is certain—Sara Hall is far from finished.

Gate River Run 2025 Returns to PRRO Circuit with Elite Competition and a Scenic Challenge

The Gate River Run is back for its 48th edition on Saturday, March 1, 2025, in Jacksonville, Florida, bringing together elite athletes, competitive runners, and thousands of participants for one of the most exciting road races in the country.

This year marks a historic moment as the race rejoins the Professional Road Running Organization (PRRO) Circuit for the first time since 1993, elevating its status on the international stage. With a challenging 15K course, a prize purse of $62,000, and the famous climb over the Hart Bridge, the Gate River Run is set to deliver another thrilling race in one of Florida’s most vibrant cities.

The event will once again serve as the USA 15K Championship, a title it has held since 1994, ensuring a strong field of American contenders alongside international competition. More than 18,000 runners are expected to take part, making this the largest 15K race in the country.

Elite field and prize structure

The 2025 Gate River Run is expected to feature a deep and competitive field, with elite athletes competing for national titles and significant prize money. As part of the PRRO Circuit, the race will draw top talent from both the U.S. and abroad.

The total prize purse for 2025 is $62,000, distributed as follows:

Open division: $20,500 each for men and women, awarded to the top ten finishers

American Cup: $8,000 each for the top five U.S. male and female athletes

Equalizer bonus: $5,000 to the first athlete, male or female, to cross the finish line

Additional bonuses are available for record-breaking performances:

World record: $10,000

American record: $5,000

Course record: $3,000

The current course records belong to Todd Williams, who ran 42:22 in 1995, and Shalane Flanagan, who set the women’s mark of 47:00 in 2014.

Course details

The 15K (9.3-mile) course showcases some of Jacksonville’s most scenic and historic neighborhoods, including Downtown, San Marco, and St. Nicholas, with sweeping views of the St. Johns River. The early miles feature fast and flat stretches, allowing runners to settle into their rhythm before tackling the city’s signature challenge—the Hart Bridge.

Known as the “Green Monster,” the Hart Bridge presents a daunting climb in the final two miles, rising 141 feet above the river. The demanding half-mile ascent has tested even the strongest runners, making it one of the most memorable features of the race. After cresting the bridge, runners experience a thrilling downhill stretch toward the finish line at Metropolitan Park.

Event schedule

Elite women start at 7:55 am

Elite men and wave one start at 8:00 am

Subsequent waves begin shortly after, accommodating runners of varying paces

Jacksonville’s running heritage

Jacksonville has long been a city that embraces running. Home to one of the largest urban park systems in the U.S., its scenic riverfront, historic districts, and expansive green spaces have made it a favorite for runners of all levels. The Gate River Run, founded in 1978 by JTC Running, has played a major role in shaping the city’s running culture.

Over the years, the race has hosted some of the biggest names in distance running, including Olympic medalists Deena Kastor, Shalane Flanagan, and Meb Keflezighi. With its return to the PRRO Circuit, the event reaffirms its place as one of the premier road races in the country.

Yomif Kejelcha Runs Second Fastest 10K Ever on Road with 26:31 at Castellón

Yomif Kejelcha delivered a stunning performance at the Castellón 10K, clocking a personal best and course record time of 26:31. The Ethiopian star, known for his versatility across middle and long-distance events, continues to prove why he is one of the most formidable runners in the world today.

A Performance for the Ages

Kejelcha’s time of 26:31 is the second fastest ever recorded for 10 kilometers on the road, trailing only Rhonex Kipruto’s world record of 26:24 set in Valencia in 2020. He showcased his incredible endurance and speed, setting a blistering pace from the start and maintaining it through the streets of Castellón. His performance not only secured him the win but also solidified his place among the all-time greats in road racing.

The previous course record stood as a benchmark for elite performances, but Kejelcha demolished it with authority. His ability to transition between track and road racing at such a high level highlights his exceptional talent and training.

The Evolution of Yomif Kejelcha

Kejelcha has long been a dominant force in distance running. A two-time World Indoor Champion in the 3000m, he has also excelled on the track with a 12:46.79 personal best in the 5000m and a fo former indoor world record of 3:47.01 in the mile. His progression to longer road races has been remarkable, and this latest achievement suggests he is just getting started in rewriting records on the roads.

With this performance, Kejelcha joins again an elite club of sub-27-minute 10K road runners, a testament to his endurance and tactical brilliance. The road racing scene has seen unprecedented speed in recent years, with top athletes pushing the boundaries of what’s possible, and Kejelcha’s performance is yet another milestone in that progression.

What’s Next for Kejelcha?

With his new personal best, Kejelcha will undoubtedly be a contender in upcoming major road races and championship events. Whether he continues his focus on the 10K or makes an even stronger push into the half marathon and marathon distances remains to be seen, but one thing is certain—he is a runner to watch.

The Castellón 10K has witnessed history, and Yomif Kejelcha has once again shown why he is one of the premier distance runners in the world. His 26:31 finish not only sets a new course record but also raises the bar for what’s possible in road racing.

Top 10 Men's 10K Road Race Performances

As of February 2025, here are the top 10 fastest men's 10K road race times:

26:24 – Rhonex Kipruto (Kenya), Valencia, Spain, January 12, 2020

26:31 – Yomif Kejelcha (Ethiopia), Castellón, Spain, February 2025

26:33 – Berihu Aregawi (Ethiopia), Laredo, Spain, March 11, 2023

26:37 – Yomif Kejelcha (Ethiopia), Laredo, Spain, March 16, 2024

26:38 – Joshua Cheptegei (Uganda), Valencia, Spain, December 1, 2019

26:44 – Leonard Patrick Komon (Kenya), Utrecht, Netherlands, September 26, 2010

26:48 – Jacob Kiplimo (Uganda), Valencia, Spain, January 14, 2024

26:49 – Sebastian Sawe (Kenya), Herzogenaurach, Germany, April 29, 2023

26:50 – Kibiwott Kandie (Kenya), Herzogenaurach, Germany, April 30, 2022

26:51 – Nicholas Kimeli (Kenya), Brașov, Romania, September 25, 2022

Note: The above times are based on official records as of February 2025.

The Rush to Discredit Greatness – Why Do We Doubt Record-Breaking Performances?

When news broke that Jacob Kiplimo had run an astonishing 56:42 half marathon, the immediate reaction on social media was a mix of awe, skepticism, and outright accusations of cheating. Many simply couldn’t believe that a human could run that fast.

By Bob Anderson, Editor of My Best Runs

I understand why people might be shocked. This was not just a fast race—it was arguably the greatest distance running performance ever. Kiplimo’s time shattered previous records and redefined what we thought was possible over 21K. But should disbelief automatically lead to accusations?

The reality of record-breaking feats

Throughout history, incredible performances have often been met with doubt. In 1954, Roger Bannister’s sub-4-minute mile seemed superhuman, but today, elite high schoolers chase that mark. When Eliud Kipchoge broke the two-hour marathon barrier (albeit in a controlled environment), people debated how much was due to pacing, shoes, or course setup.

Now, with Kiplimo’s 56:42, we see the same pattern. Questions arise:

Was the course accurate? This will be verified before the record is ratified.

Did he use performance-enhancing drugs (PEDs)? As far as we know, he has passed every drug test, and accusations without evidence are unfair.

What about Nike’s super shoes? Yes, he wore them, but these shoes are legal under World Athletics regulations.

These are reasonable questions to ask, and the governing bodies will do their due diligence. But what’s frustrating is the knee-jerk reaction of immediately assuming foul play.

The culture of doubt in modern running

Why do some past champions and fans rush to discredit new performances? Some of it comes from personal experience—many former elite runners trained incredibly hard, and when they see times they never thought possible, it’s natural to wonder what changed. Some of it also comes from a real history of doping scandals in the sport, from Ben Johnson to Lance Armstrong to the Russian state-sponsored program.

But there’s another factor—social media. Unlike in Bannister’s era, when skepticism was confined to private conversations, today’s doubts explode instantly across the internet. A single tweet suggesting “this must be doping” spreads like wildfire, often without evidence.

Jacob Kiplimo is no stranger to records

Let’s not forget that this is not Kiplimo’s first world record. He has been at the top of the sport for years, previously holding the half marathon world record at 57:31 before Kelvin Kiptum broke it. He has consistently performed at the highest level, winning Olympic and World Championships medals. Are the same people suggesting he cheated back then too? Or is it only now, when the record has taken a dramatic leap, that they feel the need to discredit him?

Innocent until proven guilty

In sports, as in life, we must be careful about making baseless accusations. If evidence emerges that Kiplimo cheated, that’s one thing. But until then, we should celebrate an incredible performance and let the process of verification take its course.

To those quick to assume wrongdoing, I ask—what if you’re wrong? What if Kiplimo is simply that good? Greatness should inspire us, not immediately make us suspicious. Until proven otherwise, this was a historic day for distance running—one that deserves recognition, not reckless doubt.

Bob Anderson Notebook 

From Boardroom to Finish Line: Anuj Sonpal’s Marathon Journey and Corporate Success

Anuj Sonpal, the dynamic CEO of Valorem Advisors, is a man of many pursuits. For nearly two decades, he has been at the helm of one of India’s leading investor relations firms, guiding companies through the complexities of financial communication and strategic market positioning. But beyond boardrooms and balance sheets, Sonpal has discovered a new passion that challenges his endurance in an entirely different way—marathon running.

Balancing corporate leadership and fitness is no small feat, yet Sonpal has managed to merge the two seamlessly. His transformation from a high-powered executive navigating the fast-paced world of finance to a dedicated long-distance runner is a testament to discipline, resilience, and the power of goal setting.

The Man Behind Valorem Advisors

Founded in 2010, Valorem Advisors has carved a niche for itself in India’s financial ecosystem. The firm specializes in investor relations, capital markets advisory, and strategic corporate communications, helping publicly traded companies enhance their visibility among institutional investors. With a strong focus on transparency and market intelligence, Valorem has played a crucial role in shaping the way businesses communicate with shareholders and financial stakeholders.

Sonpal’s leadership style is rooted in strategic foresight, much like his approach to marathon running. He understands that both require meticulous planning, consistency, and an ability to adapt to ever-changing conditions. His ability to balance the pressures of corporate decision-making with a commitment to fitness is an inspiring example of how professionals can excel in both their careers and personal aspirations.

Marathon Running: A Newfound Passion

While Sonpal always had an appreciation for fitness, marathon running wasn’t initially on his radar. Like many professionals caught up in the demands of work, he found himself prioritizing business over personal health. However, a growing awareness of the impact of stress and a desire for a challenge beyond the boardroom led him to lace up his running shoes.

What began as casual morning jogs soon turned into structured training, and before long, he was preparing for his first official race. His dedication and methodical approach—much like his business strategies—helped him progress rapidly in the sport.

In 2024, he ran his third full Tata Mumbai Marathon, an event that holds special significance for Indian runners. He had set a personal goal to finish under four hours while maintaining a steady, progressive pace throughout.

Later that year, Sonpal achieved a milestone that would solidify his place in the marathon-running community—completing the Berlin Marathon in 3 hours and 23 minutes, his personal best. Running among over 50,000 participants, in near-perfect weather conditions, and with thousands of spectators cheering him on, Sonpal described the experience as “electrifying.”

Pushing Boundaries: The Road to World Marathon Majors

With Berlin checked off his list, Sonpal has now set his sights on a much bigger dream—completing all six of the World Marathon Majors: Berlin, London, Chicago, Boston, Tokyo, and New York City.

Next on his calendar is the Delhi Marathon in February 2025, followed by his third Tata Mumbai Marathon. But the most anticipated race on his schedule is the London Marathon in April 2025, where he aims to build on his Berlin success and push his limits further.

“Marathon running is much like running a business,” Sonpal shares. “It requires patience, consistency, and the ability to push through challenges. There are good days and bad days, but the key is to stay focused and keep moving forward.”

The Intersection of Fitness and Leadership

Running long distances has not only improved Sonpal’s physical fitness but has also reshaped his approach to leadership. The mental endurance required to push through the final miles of a marathon mirrors the resilience needed to steer a company through challenges. The meditative rhythm of long-distance running has become a space for clarity, allowing him to generate new ideas and refine strategies for Valorem Advisors.

Moreover, Sonpal has become an advocate for work-life balance, encouraging his colleagues and peers in the corporate world to prioritize health and fitness. He believes that maintaining an active lifestyle leads to greater energy levels, sharper decision-making, and improved overall well-being—qualities essential for any leader.

A Future Fueled by Passion and Determination

With his continued focus on growing Valorem Advisors and his ambition to complete the World Marathon Majors, Anuj Sonpal exemplifies the power of dedication and perseverance. He is living proof that career success and personal fitness are not mutually exclusive but can complement and enhance one another.

His journey serves as an inspiration to professionals everywhere—showing that with the right mindset, commitment, and strategic planning, anyone can go the distance, whether in business or on the marathon course.

The Evolution of the Half Marathon From Breaking One Hour to a New Era

“It was not that many years ago that breaking an hour for the half marathon was an amazing feat,” says My Best Runs editor Bob Anderson. “And today, we saw that record dip under 57 minutes. That’s running 4:19 mile pace for 13.1 miles. Wow!”

The half marathon, a 21.0975-kilometer (13.1-mile) race, has long been a benchmark of endurance and speed. For decades, breaking one hour in the event was considered an extraordinary achievement. But as training, technology, and competition have advanced, so have the records. On February 16, 2025, Uganda’s Jacob Kiplimo took the event into a new era, becoming the first person to break 57 minutes with a stunning world record of 56:42 at the eDreams Mitja Marató de Barcelona.

The history of the half marathon

The half marathon has been a competitive event since at least the early 20th century, though it did not gain widespread popularity until later. It emerged as a race distance that was more accessible than the full marathon but still required a balance of endurance and speed. Unlike the marathon, which has been an Olympic event since 1896, the half marathon has never been included in the Games, but it has had its own World Championships since 1992.

With the rise of professional distance running and major city half marathons, the event has grown into one of the most participated-in races worldwide. Many view it as a stepping stone to the full marathon, while others appreciate it as a challenging yet more manageable race.

Breaking one hour The milestones

The quest to run a half marathon in under one hour became a defining goal for elite male distance runners. While marathon times had been steadily improving throughout the 20th century, the half marathon saw a more gradual progression.

1960: Australian runner Dave Power ran an unofficial best of 1:01:44.

1974: Ron Hill of Great Britain set a recognized world best of 1:02:22.

1978: Italy’s Marcello Fiasconaro improved the mark to 1:01:49.

1985: Steve Jones of Great Britain ran 1:01:14, bringing the record closer to the one-hour barrier.

1993: Moses Tanui of Kenya became the first man to break one hour, running 59:47.

Once Tanui shattered the one-hour barrier, improvements became more frequent, with Kenyan and Ethiopian athletes dominating the event.

1997: Paul Tergat (Kenya) ran 59:17.

2005: Samuel Wanjiru (Kenya) ran 59:16, then 58:33 in 2007.

2010: Zersenay Tadese (Eritrea) set a long-standing record of 58:23.

2020: Kibiwott Kandie (Kenya) became the first to break 58 minutes, running 57:32.

2021: Jacob Kiplimo (Uganda) set a new record at 57:31.

2024: Yomif Kejelcha (Ethiopia) improved it to 57:30.

2025: Jacob Kiplimo rewrote history with 56:42.

The women's half marathon world record

On the women’s side, the world record has seen significant improvements as well. Ethiopia’s Letesenbet Gidey currently holds the record, running 1:02:52 on October 24, 2021, at the Valencia Half Marathon. This was a massive leap forward, making her the first woman to break 64 minutes.

Previous records include:

1982: Joan Benoit Samuelson (USA) ran 1:08:34.

2001: Elana Meyer (South Africa) became the first woman to break 67 minutes, running 1:06:44.

2007: Lornah Kiplagat (Netherlands) set a world record of 1:06:25.

2017: Joyciline Jepkosgei (Kenya) became the first woman under 65 minutes, running 1:04:52.

2021: Letesenbet Gidey shattered expectations with 1:02:52.

A new era for the half marathon

With Kiplimo’s record-breaking 56:41, the half marathon has entered uncharted territory. His ability to maintain a 4:19 per mile pace for 13.1 miles is a testament to the evolution of the sport. Advances in training methods, course selection, pacing strategies, and shoe technology have all contributed to these record-breaking performances.

The question now is what comes next. Will someone push the limits even further and run under 56 minutes? Will Kiplimo’s record stand for years, or will it spark another round of breakthroughs?

For now, all eyes turn to Kiplimo’s next challenge: his marathon debut at the London Marathon on April 27, 2025. If his half marathon success is any indication, the world may soon see him make history over 26.2 miles as well.

One thing is certain—the evolution of the half marathon is far from over, and the best may still be yet to come.

Jacob Kiplimo Shatters Half Marathon World Record with Historic Sub-57 Performance

On February 16, 2025, Ugandan long-distance runner Jacob Kiplimo delivered a historic performance at the eDreams Mitja Marató de Barcelona, setting a new men's half marathon world record with a time of 56 minutes and 42 seconds. This remarkable run shattered the previous record of 57:30, held by Ethiopia’s Yomif Kejelcha since October 2024, by an astonishing 49-second margin.

Kiplimo's achievement makes him the first athlete ever to complete the half marathon distance in under 57 minutes, representing the most significant improvement in the men’s half marathon world record to date. The 24-year-old credited the ideal race conditions in Barcelona for his unprecedented feat.

“The temperature was perfect, there was no wind at all, and the course was fantastic—everything went better than expected,” Kiplimo said after the race.

A Perfect Race Strategy

Kiplimo approached the race with a calculated strategy, setting an aggressive yet controlled pace from the start. By the third kilometer, he felt strong and decided to push the tempo further, creating an unstoppable rhythm that led to his record-breaking sub-57-minute finish.

With cool 13°C (55°F) weather, no wind, and Barcelona’s famously flat and fast course, Kiplimo capitalized on the conditions to achieve a performance that will be remembered for years to come. His average pace over the 21.1-kilometer course was an astonishing 2:41 per kilometer or 4:19 per mile, making this one of the fastest sustained performances in distance running history.  His 15k split was 39:47, best time ever at that distance.  

A Legacy of Dominance in Distance Running

This latest achievement further solidifies Kiplimo’s position as one of the world’s premier distance runners. His accolades include:

Olympic success: Bronze medalist in the 10,000 meters at the Tokyo 2020 Olympics.

Cross country dominance: Two-time World Cross Country Champion.

Half marathon excellence: Previous world record holder with a time of 57:31, set in Lisbon in 2021.

Now, with a sub-57-minute half marathon, he has redefined the possibilities in the event.

A Look to the Future: Marathon Debut in London

Following his world record performance, Kiplimo announced that he will not compete again until making his marathon debut at the London Marathon on April 27, 2025. His transition to the 42.195-kilometer distance has been highly anticipated, and with his strength, speed, and endurance, many believe he could make an immediate impact on the world marathon scene.

His Barcelona performance indicates peak condition, and the running community eagerly awaits to see if he can translate his half marathon dominance into full marathon success.

Men's Top 10 Finishers:

Jacob Kiplimo (Uganda) – 56:42 (World Record)

Geoffrey Kamworor (Kenya) – 58:44

Samwel Mailu (Kenya) – 59:40

Birhanu Legese (Ethiopia) – 1:00:15

Philemon Kiplimo (Kenya) – 1:00:22

Mule Wasihun (Ethiopia) – 1:00:35

Leonard Barsoton (Kenya) – 1:00:50

Abdi Nageeye (Netherlands) – 1:01:05

Sondre Nordstad Moen (Norway) – 1:01:20

Julien Wanders (Switzerland) – 1:01:35

Women's Top 10 Finishers:

Joyciline Jepkosgei (Kenya) – 1:04:13

Letesenbet Gidey (Ethiopia) – 1:04:35

Ruth Chepngetich (Kenya) – 1:04:50

Yalemzerf Yehualaw (Ethiopia) – 1:05:05

Hellen Obiri (Kenya) – 1:05:20

Brigid Kosgei (Kenya) – 1:05:35

Peres Jepchirchir (Kenya) – 1:05:50

Sifan Hassan (Netherlands) – 1:06:05

Almaz Ayana (Ethiopia) – 1:06:20

Lonah Chemtai Salpeter (Israel) – 1:06:35

Kiplimo’s sub-57-minute performance in Barcelona has transformed the landscape of distance running. His ability to maintain a blistering pace throughout the race not only redefines human potential but also inspires the next generation of athletes to push beyond perceived limits.

As he shifts focus to the marathon, one question remains: Is he just getting started?

With the London Marathon on the horizon and potential future records in sight, Jacob Kiplimo’s journey is far from over—it's only just beginning.

Toshikazu Yamanishi Shatters 20km Race Walk World Record in Kobe

On February 16, 2025, Japan’s Toshikazu Yamanishi delivered a historic performance at the Japanese 20km Race Walking Championships in Kobe, setting a new men’s world record in the 20km race walk with a time of 1:16:10. This incredible feat shattered the previous record of 1:16:36, which had been held by fellow Japanese race walker Yusuke Suzuki since 2015.

Held on Kobe’s Rokko Island, the event is part of the World Athletics Race Walking Tour Bronze series and drew top competitors from around the country. Yamanishi, a two-time world champion, dominated the race from the outset. By the 13th kilometer, he had surged ahead of the field, maintaining a relentless pace that ultimately saw him cut 26 seconds off the world record.

A career-defining achievement

Yamanishi’s record-breaking time also marks a significant improvement on his own personal best of 1:17:15, set in 2019. This latest milestone further cements his status as one of the greatest race walkers of his generation.

His performance in Kobe was a masterclass in pace control and endurance. Over the grueling 20km course, Yamanishi averaged an astonishing pace of 3 minutes and 48 seconds per kilometer. Translated into miles, that equates to an impressive 6 minutes and 7 seconds per mile—a testament to his efficiency and conditioning.

Already a double World Athletics Championships gold medalist (2019 and 2022), Yamanishi has been a dominant force in race walking for years. With this new world record, he continues to push the boundaries of the sport, bringing international attention to Japan’s thriving race walking community.

Perfect conditions for a historic race

The race-day conditions in Kobe were nearly ideal, with a mild 23°C (73°F) temperature and clear skies—factors that contributed to Yamanishi’s blistering pace. The atmosphere was electric, with thousands of spectators lining the course, cheering him on as he powered toward history.

His ability to execute a flawless race strategy, maintaining a strong cadence and controlled form, showcases not only his physical endurance but also his tactical intelligence. His disciplined approach allowed him to sustain his pace without faltering—a hallmark of an elite athlete at the peak of his game.

Japan’s legacy in race walking continues

Yamanishi’s world record underscores Japan’s continued dominance in the race walking discipline. With deep-rooted traditions in endurance sports and a strong competitive circuit, Japan has consistently produced some of the world’s finest race walkers.

His latest achievement also raises expectations for the upcoming international competitions, where he will likely be a top contender for further gold medals. As Yamanishi continues his remarkable career, race walking enthusiasts around the world eagerly await what he will accomplish next.

With this record-breaking performance in Kobe, Toshikazu Yamanishi has not only rewritten history but also reaffirmed his place as one of the greatest race walkers of all time.

Geoffrey Kamworor Ready to Kick Off 2025 at the Barcelona Half Marathon

Kenyan long-distance star Geoffrey Kamworor is set to begin his 2025 season at the eDreams Mitja Marató Barcelona on February 16, signaling his readiness with a social media post stating, "Ready for tomorrow @barcelona half marathon."

A three-time World Half Marathon Champion (2014, 2016, 2018), Kamworor remains one of the most dominant figures in road racing. He holds a personal best of 58:01, achieved at the 2019 Copenhagen Half Marathon, a mark that still ranks among the fastest half-marathon times in history.

His last competitive appearance was at the 2024 New York City Marathon, where he finished fifth in 2:08:50. Now, as he returns to the half-marathon distance, fans and analysts alike will be eager to see if he can reclaim his dominance over 13.1 miles.

A Highly Competitive Field

Kamworor won’t have an easy path to victory in Barcelona. The race has assembled a strong elite field, including:

Jacob Kiplimo (Uganda) – The 2020 Olympic 10,000m bronze medalist and 2020 World Half Marathon Champion, one of the fastest half-marathon runners in history.

Roncer Kipkorir Konga (Kenya) – Third-place finisher at the 2024 Barcelona Half Marathon with a personal best of 59:27.

With a course known for its fast times and ideal racing conditions, Barcelona could provide the perfect stage for Kamworor to make a statement early in 2025.

What to Expect from Kamworor

Kamworor’s track record suggests he thrives in high-stakes races, particularly in the half-marathon. If he is in peak form, he has the potential to challenge for the win and possibly push for one of the year’s fastest times.

As he takes to the streets of Barcelona, the running world will be watching closely. Will this be the start of another dominant season for Kamworor? Race day will tell.

The Evolution of the High School Sub-4 Mile Club

On May 6, 1954, Roger Bannister made history by running the first sub-4-minute mile, clocking 3:59.4 in Oxford, England. His groundbreaking achievement redefined what was possible in middle-distance running, inspiring generations of athletes to chase the elusive mark.

For decades, breaking the 4-minute barrier remained an extraordinary feat, but in recent years, more high school runners in the United States have joined this exclusive club. As of February 2025, 23 American high school boys have accomplished this milestone, with notable additions in 2024 and 2025.

The Latest High School Runners to Break Four Minutes

The most recent athletes to achieve the sub-4-minute mile in high school competition are:

• Drew Griffith – 3:57.72 (May 30, 2024, Festival of Miles, St. Louis, Missouri)
• JoJo Jourdon – 3:59.87 (February 3, 2024, New Balance Indoor Grand Prix, Boston, Massachusetts)
• Zachary Hillhouse – 3:59.62 (June 16, 2024, New Balance Nationals Outdoor, Philadelphia, Pennsylvania)
• Owen Powell – 3:57.74 (February 15, 2025, UW Husky Classic, Seattle, Washington)

These runners continue to prove that the sub-4-minute mile, once thought to be nearly impossible for young athletes, is an achievable milestone with the right combination of talent, training, and opportunity.

Jim Ryun and Alan Webb: The Legends of the High School Mile

Jim Ryun: A Historic Career

Jim Ryun was the first high school runner to break the 4-minute mile, running 3:59.0 in 1964 as a junior. He later set the national high school record of 3:55.3 in 1965, a time that stood for 36 years.

After his historic high school career, Ryun went on to break the world record in the mile twice—first in 1966, and then again in 1967 when he ran 3:51.1. At 19 years old, he remains the youngest world record holder in the mile to date. His record stood for nine years before being broken in 1975.

Ryun represented the United States in three Olympic Games (1964, 1968, and 1972), winning a silver medal in the men’s 1500m at the 1968 Olympics. His dominance in middle-distance running made him one of the greatest milers in history.

Alan Webb: The New Generation's Record-Breaker

In 2001, Alan Webb broke Ryun’s long-standing high school mile record by running 3:53.43 at the Prefontaine Classic. Webb’s performance redefined expectations for young milers and set a new benchmark for high school runners.

Webb continued his success post-high school and later set the American record in the mile, running 3:46.91 in 2007. This remains one of the fastest mile performances ever by an American.

Despite his success, Webb’s professional career was marked by injuries, including Achilles tendonitis and stress fractures, which affected his consistency. However, his high school and professional achievements cemented his place as one of the greatest milers in U.S. history.

The Complete List of High School Sub-4 Milers

Below is the full list of American high school runners who have broken the 4-minute mile, ranked by their fastest time achieved during high school competition:

1. Alan Webb (first photo) – 3:53.43 (May 27, 2001, Prefontaine Classic, Eugene, Oregon)
2. Jim Ryun (second photo) – 3:55.3 (June 27, 1965, AAU Championships, San Diego, California)
3. Colin Sahlman (third photo) – 3:56.24 (May 28, 2022, Prefontaine Classic, Eugene, Oregon)
4. Drew Griffith – 3:57.72 (May 30, 2024, Festival of Miles, St. Louis, Missouri)
5. Hobbs Kessler – 3:57.66 (February 7, 2021, American Track League Invitational, Fayetteville, Arkansas)
6. Drew Hunter – 3:57.81 (February 20, 2016, NYRR Millrose Games, New York City, New York)
7. Gary Martin – 3:57.89 (June 2, 2022, Festival of Miles, St. Louis, Missouri)
8. Connor Burns – 3:58.83 (June 2, 2022, Festival of Miles, St. Louis, Missouri)
9. Tim Danielson – 3:59.4 (June 11, 1966, San Diego Invitational, San Diego, California)
10. Reed Brown – 3:59.30 (June 1, 2017, Festival of Miles, St. Louis, Missouri)
11. Matthew Maton – 3:59.38 (May 8, 2015, Oregon Twilight Meet, Eugene, Oregon)
12. Grant Fisher – 3:59.38 (June 4, 2015, Festival of Miles, St. Louis, Missouri)
13. Michael Slagowski – 3:59.53 (April 29, 2016, Jesuit Twilight Invitational, Portland, Oregon)
14. Leo Daschbach – 3:59.54 (May 23, 2020, The Quarantine Clasico, El Dorado Hills, California)
15. Simeon Birnbaum – 3:57.53 (June 1, 2023, Festival of Miles, St. Louis, Missouri)
16. Rheinhardt Harrison – 3:59.33 (June 3, 2022, Golden South Series #2, Tarpon Springs, Florida)
17. Marty Liquori – 3:59.8 (June 23, 1967, AAU Championships, Bakersfield, California)
18. Lukas Verzbicas – 3:59.71 (June 11, 2011, Adidas Grand Prix, New York City, New York)
19. JoJo Jourdon – 3:59.87 (February 3, 2024, New Balance Indoor Grand Prix, Boston, Massachusetts)
20. Zachary Hillhouse – 3:59.62 (June 16, 2024, New Balance Nationals Outdoor, Philadelphia, Pennsylvania)
21. Owen Powell – 3:57.74 (February 15, 2025, UW Husky Classic, Seattle, Washington)
22. Tinoda Matsatsa – 3:58.70 (June 1, 2023, Festival of Miles, St. Louis, Missouri)
23. Jackson Heidesch – 3:59.08 (June 1, 2023, Festival of Miles, St. Louis, Missouri)

The Sub-4 Mile Remains an Iconic Benchmark

Roger Bannister’s 1954 breakthrough redefined human potential in distance running, and the high school sub-4-mile club continues to grow. As competition and knowledge improve, the question isn’t whether more young runners will join the club, but just how fast the next generation can go

Italy’s Most Popular Half Marathon Returns for 2025 with a Strong International Field

The Roma-Ostia Half Marathon, Italy's most popular half marathon, is set to celebrate its 50th edition on Sunday, March 2, 2025. This landmark event is expected to attract over 12,000 participants, including a significant international contingent, with foreign runners comprising approximately 42% of the registrants.

The race will follow its traditional route, starting in Rome's EUR district near the Palazzo dello Sport. Runners will traverse the wide boulevards of the neighborhood before proceeding onto the Cristoforo Colombo road, leading directly to the finish line at Ostia's main roundabout. This 21.0975-kilometer course is renowned for its speed, offering participants a prime opportunity to achieve personal bests.

In the lead-up to the race, the Casa RomaOstia 2025 Village will be open from Thursday, February 27, to Saturday, March 1, at Piazzale Pier Luigi Nervi. The Village will feature a photographic exhibition celebrating the half-century history of the event, along with various stands showcasing the latest in sports and running. A highlight of the pre-race activities is the elite athletes' parade scheduled for Saturday, March 1.

As of now, the official list of elite runners for the 2025 race has not been released. However, the Roma-Ostia Half Marathon has a storied history of attracting top-tier international talent. In the 2024 edition, notable athletes such as Ethiopian Tsegu Berehanu Wendemu and Kenyan Mary Wacera Ngugi participated, with Ngugi clinching the women's title. Given this tradition, participants and spectators can anticipate a competitive field in the upcoming race.

The current course records stand as a testament to the event's competitive nature. In the men's category, Moroccan athlete Aziz Lahbabi set the record in 2014 with a time of 59:25. On the women's side, Kenyan runner Florence Kiplagat holds the record with a time of 1:06:38, achieved in 2012.

Running USA Reports 15% Growth in Race Finishers for Second Half of 2024

Running USA has released its final report on the top races in the U.S. for the second half of 2024, revealing a significant surge in participation across all major distances. The number of finishers in the top 100 races—spanning 5K, 10K, half marathon, and marathon distances—grew by an average of 15% compared to the same period in 2023.

A Strong Comeback for Road Racing

The report highlights a thriving road racing scene, with marquee events such as the TCS New York City Marathon and the Bank of America Chicago Marathon setting new records for participation. While these major fall marathons continue to attract massive fields, the growth in finishers was not limited to the biggest races.

“More than ever, runners want to race,” said Jay Holder, Executive Director of Running USA. “From the 5K to the marathon, they have hundreds of world-class races to choose from. Whether runners want to travel or run in their hometown, there are great events happening every weekend in every community in the country.”

What’s Driving the Growth?

Several factors have contributed to this resurgence in race participation:

• Increased accessibility and variety– With more race options available, runners can find an event that suits their schedule, location, and personal goals.

• Strong community engagement– Local events have seen renewed enthusiasm, with runners eager to take part in in-person racing after years of disruptions.

• A growing running culture– The rise of social running groups, personalized coaching, and virtual training platforms has led to a more engaged and motivated running community.

• High-profile races drawing record numbers– Iconic races like the NYC and Chicago Marathons have continued to attract global participation, setting a benchmark for race organization and experience.

Looking Ahead

With momentum building in the second half of 2024, the road racing boom shows no signs of slowing down. Race directors and organizers are already planning for an even bigger 2025, ensuring that runners across the country have access to high-quality events.

Stay tuned to My Best Runs for more insights on the latest race trends, records, and upcoming events!

Grant Fisher Shatters 5,000m Indoor World Record with 12:44.09 at BU Valentine Invite

American distance running star Grant Fisher delivered a historic performance at the Boston University David Hemery Valentine Invitational, setting a new world indoor record in the 5,000 meters with an astonishing time of 12:44.09. Fisher’s blistering run on February 14, 2025, broke the previous record of 12:49.60, set by Ethiopia’s Kenenisa Bekele in 2004.

The race saw Fisher dominate the competition, with French athlete Jimmy Gressier finishing second in 12:54.92, setting a new European indoor record and breaking his own French national record. Fisher’s remarkable pace and precision in the race demonstrated his growing dominance on the track and solidified his place among the sport’s greatest distance runners.

Back-to-Back World Records

This milestone comes just days after Fisher set the world indoor 3,000-meter record at the Millrose Games in New York on February 8, clocking 7:22.91. With two world records in less than a week, Fisher has established himself as one of the most formidable long-distance runners in history.

His recent performances build upon his success at the 2024 Paris Olympics, where he claimed bronze medals in both the 5,000m and 10,000m events—becoming the first American to medal in both events at a single Olympics.

Fisher’s Reaction and Looking Ahead

After his record-breaking run, Fisher expressed his excitement and gratitude for the support from his team and the electric atmosphere in Boston. He acknowledged the significance of breaking Bekele’s long-standing record and credited the momentum gained from his recent 3,000m world record as a key factor in his historic performance.

As Fisher continues to push the limits of American and global distance running, all eyes will be on what he does next. Could this be just the beginning of an even greater legacy?

Stay tuned to My Best Runs for more coverage of the latest record-breaking performances and distance running news.

A Long Run – The Running Documentary That’s Inspiring Runners Everywhere

Some films tell a story. Others ignite a movement. A Long Run does both.

But don’t just take our word for it—here’s what real runners who watched the film had to say:

@no1fibersplicer525"I love this! I’m 49 and I started ‘Couch to 5K’ three weeks ago. I signed up for my first 5K last night. I’m super excited...I’m tired after each run, but even as I run further, it’s the same ‘tired’—I’m adapting! I’m becoming that guy I see on TV. I will run this 5K and I will start calling myself a runner! Thanks for the encouragement!"

@AdventuresomeOutlook"I love hearing stories of people picking up running. Running saved me from a deep depression after getting diagnosed with multiple medical conditions. I picked up running (something I never desired doing), and it’s helped me gain so much confidence and pride in myself..."

@deldridg"So many life lessons here. Thank you for such a wonderful documentary and for all the inspiration. Tomorrow after dropping the kids off at school, this Sydney dad will be heading out to a gorgeous trail to enjoy running through 10km of views over the Hawkesbury River, endless bird song, and the company of the occasional goanna. On Sunday, the whole family will do it again. I can’t wait!! Cheers and thank you!"

The Man Behind the Journey

The old guy still has it. A runner will always be a runner.

That “old guy” is Bob Anderson, the man who founded Runner’s World magazine at age 17 with just $100 and a typewriter. He built the magazine into a global running institution before selling it to Rodale Press in 1984. But his love for running never faded.

50 years after his first run, Bob took on a bold challenge: run 50 races in one year covering 350 miles at an average pace under 7 minutes per mile—all at the age of 64.

That’s equivalent to a 5:30 pace for a 30-year-old male or a 6:00 pace for a 30-year-old female—elite-level speed at any age.

Could he do it? How would he handle injuries, fatigue, and the mental grind?

A Film Narrated by an Icon

What makes A Long Run even more special is that it’s narrated by actor Sean Astin, best known for his roles in Rudy, The Goonies, and The Lord of the Rings trilogy.

Bob met Sean at one of the races he was staging, and the two immediately bonded over their shared passion for running. Sean, an avid marathoner himself, was the perfect voice to bring Bob’s incredible journey to life, adding emotional depth and energy that captures the heart of the film.

More Than a Personal Challenge—A Tribute to Running

The film isn’t just about Bob. It’s about the sport itself.

The history – A Long Run takes you back to the early days of the running boom, featuring icons like Bill Rodgers, Billy Mills, Paula Radcliffe, Dean Karnazes, and George Hirsch.

Some of the races – Experience the thrill of running through:

Avenue of the Giants – Towering redwoods in California create a breathtaking race backdrop.

San Francisco’s hills – A stunning yet brutal testing ground for runners.

Coastal Fort Bragg – Where the ocean’s rhythm meets the rhythm of the runner.

Run the Parkway Half Marathon (Kansas) – The race near Overland Park, Kansas, where Bob founded Distance Running News, the publication that later became Runner’s World.

Falmouth Road Race (Massachusetts) – One of the most scenic and historic road races on the East Coast.

Kauai Half Marathon (Hawaii) – A September race offering breathtaking ocean and mountain views in paradise.

@angellosmalefakis1321"This was a wonderful film, Bob! Wonderful in so many ways! Good to see that you presented so many icons of the sport of running. I was with Runner’s World when it was young. There in NYC when the marathon was at its infancy. We still miss Fred. Miss Greta. Wonderful film in so many ways! I love it! I am 65 and still running—now winning masters races!"

Why You Should Watch A Long Run

If you’ve ever laced up your shoes for a jog, if you’ve ever wondered how far you could go, or if you just need a spark to get moving again, this film is for you.

With over 342,000 views, A Long Run has inspired runners around the world. The best part? It’s completely free to watch!

@mpgrewal00"Bob loves running. Bob lives running. Good work, Bob."

@shamelesssheamis545"I’m 35 and started 5 months ago. One day I just got up and ran a mile. It was slooow. But that was it for me. I’m up to running 12 miles now and I cannot wait to see where this goes! Happy running, everyone!"

@barefootbeachrunner9498"Awesome. Inspiring film. Thanks for reminding me why I run!"

Where to Watch

Watch the full film for free on YouTube: A Long Run.

Or visit alongrun.com for more information.

We hope you’ll watch it and let us know what you think. Leave a comment, share your thoughts, and help us reach 500,000 views!

This is your chance to see what happens when passion meets determination. To feel the runner’s high without breaking a sweat. To be inspired by the sport we all love.

Because, as Bob Anderson has proven, a long run never really ends.

Chronobiology and Marathons – How to Hack Your Body Clock for Race Day Success

Imagine this. You’ve spent months preparing for race day, meticulously logging miles and fine-tuning your nutrition. But when the marathon gun goes off, something feels off. Your legs feel heavy, your focus is blurred, and instead of hitting your stride, you struggle.

It’s not just nerves—it could be your circadian rhythm working against you. The latest research in chronobiology (the study of the body’s natural clock) suggests that syncing your training, sleep, and fueling habits with your internal rhythms could unlock serious race-day advantages. Here’s how to tap into this powerful, science-backed strategy for your next marathon.

The Body Clock – Your Hidden Marathon Coach

Every system in your body—from energy production to muscle function—follows a 24-hour circadian rhythm. Key factors include

Energy cycles. Cortisol spikes in the morning to wake you up. Melatonin rises at night for recovery.

Muscle efficiency. Research shows endurance and strength peak in the late afternoon.

Recovery processes. Deep sleep fuels glycogen restoration and tissue repair.

But here’s the catch. Not everyone’s rhythm is the same. Your chronotype, whether you’re a morning “lark” or a night “owl,” dictates when you naturally perform best. A study in Current Biology found that athletes who train in sync with their chronotype can improve performance by up to 26 percent. However, most marathons start early in the morning, meaning night owls are at a biological disadvantage unless they train their body clock accordingly.

Why Early Race Starts Can Sabotage Your Performance

Marathon start times prioritize logistics, not biology. Whether it’s beating the heat or coordinating city road closures, most races begin at 7 or 8 AM. This is great for morning people but can be disastrous for night owls, whose bodies are still in sleep mode.

Add jet lag from destination races, and the issue gets worse. If you’re traveling across time zones, your circadian rhythm could take days to adjust, leaving you sluggish on race day.

Solution. Shift your sleep schedule in 30-minute increments starting one or two weeks before the race. Use morning sunlight exposure and strategic meal timing to reset your clock faster.

Train Your Body Clock for Race-Day Success

How do you adapt your training to match marathon timing?

Step 1. Identify Your Chronotype

Morning larks. Schedule key workouts early in the day.

Night owls. Shift workouts 10 to 15 minutes earlier every three days to gradually sync up.

Step 2. Mimic Race ConditionsFour to six weeks out, start running at the exact time your race starts to train your body to mobilize energy at that hour.

Step 3. Use External Cues (Zeitgebers)

Light exposure. Get 10 minutes of sunlight first thing in the morning to naturally boost cortisol.

Meal timing. Eat breakfast at the same time you will on race day.

Cold exposure. A cold shower after morning runs can help your body adjust faster.

Sleep – The Marathoner’s Secret Weapon

Sleep deprivation can wreck endurance, glycogen storage, and decision-making during a race. During training

Protect deep sleep. No alcohol, heavy meals, or screens two hours before bed.

Strategic naps. A 20-minute post-run nap enhances recovery without causing grogginess.

What about pre-race insomnia? It’s common for runners to struggle with sleep the night before a race. Don’t panic—just resting in bed with your eyes closed is still beneficial for energy conservation.

The Science Behind Kipchoge’s Sub-2-Hour Marathon

When Eliud Kipchoge shattered the two-hour marathon barrier in 2019, his team optimized every biological factor, including circadian timing.

His marathon in Vienna was scheduled for his peak performance window between 8 and 10 AM.

He adjusted his sleep and meal schedule weeks in advance to match race conditions.

He used light therapy to fine-tune his cortisol and melatonin cycles.

Most of us aren’t chasing a sub-2 marathon, but small tweaks in timing can still yield big performance gains.

Your Personalized Race-Day Chrono-Checklist

Three months out. Identify your chronotype and start syncing workouts to race time.

One month out. Gradually shift your sleep and wake times by 15-minute increments if needed.

Race week. Prioritize sleep over mileage and use light exposure to maintain rhythms.

Race morning. Wake up three hours before start time—your body needs 90 to 120 minutes to fully boot up.

Final Takeaway – Train With Time, Not Against It

Your body isn’t just responding to mileage—it’s responding to timing. Syncing your training with your natural rhythms can help you avoid injury, optimize performance, and feel stronger in those final miles. As Kipchoge says

"Only the disciplined ones are free."

And discipline, it turns out, means listening to your body clock.

Historic Course Change for 2025 United Airlines NYC Half: Runners to Cross Brooklyn Bridge for the First Time

The 2025 United Airlines NYC Half Marathon is set to captivate runners with a historic course alteration and a lineup of elite athletes. Scheduled for Sunday, March 16, 2025, this year's race introduces a significant change: participants will traverse the iconic Brooklyn Bridge for the first time in the event's history.

Course Modification: Crossing the Brooklyn Bridge

Due to ongoing construction on South Street in Manhattan, the New York Road Runners (NYRR) have rerouted the course to cross the Brooklyn Bridge instead of the Manhattan Bridge, which had been part of the race since 2018. This adjustment not only offers runners a fresh perspective of the city but also marks the inaugural inclusion of the Brooklyn Bridge in an NYRR race.

The revised course begins on Washington Avenue near the Brooklyn Botanic Garden, leading runners through Prospect Park. Upon reaching the junction of Flatbush Avenue and Tillary Street, participants will turn left onto Tillary Street, then right onto Brooklyn Bridge Boulevard to cross the Brooklyn Bridge.

After descending the bridge’s exit ramp, runners will join the FDR Drive in Manhattan, continue through the Lower East Side, proceed into Midtown, experience the rare opportunity to run through Times Square, and ultimately finish in Central Park.

The 2025 United Airlines NYC Half Marathon promises to be a landmark event, blending a historic course update with the anticipation of elite athletic performances, all set against the vibrant backdrop of New York City.

Eilish McColgan Eyes Paula Radcliffe’s British Marathon Record—But Not on Debut

Eilish McColgan, the reigning Commonwealth Games 10,000m champion, is preparing to take on the marathon distance for the first time in April at the London Marathon. While the 34-year-old has her sights set on eventually breaking Paula Radcliffe’s longstanding British marathon record of 2:15:25, she is clear that it won’t happen on her debut.

“It’s so unrealistic to think I’m going to go in and break Paula Radcliffe’s record on my first attempt,” McColgan admitted. “That’s nonsense. It just isn’t going to happen. But do I think I’m capable of getting down to those times in the future? Absolutely. I wouldn’t be here if I didn’t think I was. But I’m playing more of a long game, and just taking things month by month and year by year rather than trying to rush things.”

For McColgan, this marathon debut has been a long time coming. She originally planned to run London in 2023, but injuries forced her to withdraw. In hindsight, she believes that rushing her marathon training contributed to the issues that kept her sidelined for nearly six months.

Now, with a more structured approach, she sees this as the start of a new chapter in her career. The transition from elite track racing to the marathon is a challenge that many great distance runners have taken on, and McColgan is determined to build gradually rather than force a record-breaking performance too soon.

A Running Legacy

McColgan’s marathon ambitions are deeply rooted in her family history. Her mother, Liz McColgan, was a world champion over 10,000m in 1991 and a London Marathon winner in 1996. Throughout her career, Liz McColgan was known for her incredible endurance and grit—qualities that Eilish has clearly inherited.

Having her mother as a mentor has been invaluable. Liz has guided Eilish through her development as a long-distance runner, offering both coaching insights and first-hand experience of what it takes to succeed over 26.2 miles. While Eilish has carved out her own path in the sport, her mother’s legacy as a champion marathoner serves as both an inspiration and a benchmark.

“It’s a totally different challenge,” McColgan said. “The marathon is so much more about patience and experience. Having my mum’s advice has been really helpful, especially after last year when I probably rushed into things too quickly. Now, I feel like I’m approaching it the right way.”

Building Toward the Record

Before injury struck, McColgan was in the best shape of her career. She had just shattered Radcliffe’s 21-year-old British 10,000m record and had lowered her own British half marathon mark in Berlin. These performances suggested that she was well on her way to transitioning into the marathon successfully.

Now, after months of careful rebuilding, she believes she has the foundation needed to complete her first 26.2-mile race. But rather than going all-in for a record-breaking debut, McColgan is focused on learning the marathon, understanding the pacing, and building toward future attempts.

“I still think my best years are ahead of me,” she said. “I’ve got a lot more to give in the marathon, but I know I have to respect the distance. This first one is about learning. I want to build from here and put myself in a position to attack fast times in the future.”

While Radcliffe’s 2:15:25 remains one of the most iconic marathon performances in history, McColgan believes that with time, experience, and the right training, she can one day challenge that mark.

For now, her London debut is just the beginning of that journey. With her mother’s guidance, a more measured approach, and a career built on resilience, McColgan is well on her way to becoming Britain’s next great marathoner.

Agnes Jebet Aims for Half Marathon World Record After Injury Comeback

Agnes Jebet, the reigning 10km world record holder, is preparing for her most ambitious goal yet—breaking the half marathon world record by the end of 2025. After a difficult 2024 season that saw her sidelined from the Paris Olympics due to injury, the 24-year-old Kenyan star is now fully recovered and determined to reach new heights in her running career.

Her journey back to the top will begin at the Sirikwa Classic World Cross Country Tour on February 22 in Eldoret, Kenya. Jebet sees the race as an opportunity to ease back into competition while also laying the groundwork for the bigger challenges ahead. Cross country has always been a critical part of her development as a distance runner, and she hopes this race will give her the confidence and fitness she needs to chase a historic half marathon performance.

“Breaking the world record and coming close to smashing the one for the half marathon was a huge motivation for me, especially considering I missed the Paris Olympics with an injury,” Jebet shared. “That was my ultimate target, but I missed out. I still want more… I don’t want to stop at the 10km world record. I missed out on the world record for the half marathon, and I am motivated that I can do it.”

From 10km Champion to Half Marathon Record Aspirant

Jebet’s rise in long-distance road racing has been nothing short of extraordinary. Born and raised in Kenya, she developed her talent early on, excelling in both cross country and track before transitioning to road racing. Her breakthrough moment came in early 2024 when she smashed the 10km world record, running an astonishing 28:26 at the Valencia Ibercaja race. That performance cemented her status as one of the greatest road runners of her generation, and it also hinted at her potential over longer distances.

Later that year, she turned her focus to the half marathon and came heartbreakingly close to making history. At the Valencia Half Marathon, she crossed the finish line in 1:03:04, just five seconds shy of Letesenbet Gidey’s world record of 1:02:59, set in 2021. It was a performance that showcased her incredible endurance and speed, but it left her wanting more. Now, with a full recovery behind her, Jebet is more determined than ever to lower that mark and secure her place in history as the fastest half marathon runner of all time.

The Challenge of Breaking the Half Marathon World Record

The half marathon world record has seen a rapid evolution in recent years, with elite women pushing the limits of human performance. Gidey’s record of 1:02:59 was a game-changer, breaking the previous mark by over a minute. To surpass that, Jebet will need to average sub-3:00 per kilometer for the entire 13.1-mile distance.

Unlike the 10km, where sheer speed plays a dominant role, the half marathon requires a perfect blend of endurance, pacing, and race-day strategy. Jebet has already proven she can handle the distance, but to break the record, she will need optimal conditions, world-class competition to push her, and precise execution in her training and racing schedule.

Her decision to start her 2025 campaign with cross country is a strategic one. The strength and stamina gained from competing on uneven terrain will help build the endurance necessary for an assault on the half marathon record. She will likely target a few key road races later in the year, using each as a stepping stone toward her ultimate goal.

The Road Ahead

With her explosive speed, relentless determination, and proven ability to compete at the highest level, Jebet has all the ingredients to make history once again. If she stays healthy and continues to progress, 2025 could be the year she etches her name in the record books for a second time.

Her journey begins at the Sirikwa Classic, but the world will be watching to see how far she can go. Can she turn her disappointment from 2024 into one of the greatest comebacks in distance running history? If her past performances are any indication, she is more than capable of achieving something extraordinary.

Jakob Ingebrigtsen Smashes Mile World Record at World Athletics Indoor Tour

Norwegian middle-distance runner Jakob Ingebrigtsen has set a new world record in the indoor mile, clocking an impressive 3:45.14 at the World Athletics Indoor Tour Gold meeting in Liévin, France, on February 13, 2025. This remarkable feat surpasses the previous record of 3:46.63, established by American Yared Nuguse just five days earlier at the Millrose Games in New York.  

Ingebrigtsen’s performance was historic not only for breaking the mile record but also for setting a new world indoor 1,500 meters record. He passed the 1,500-meter mark in 3:29.63, shaving nearly a second off his own previous record of 3:30.60, which he set on the same track in 2022.  

After the race, the 24-year-old expressed his elation, stating, “It feels amazing. This is what happens in Liévin. I’m a very happy man. You have to be focused for the whole race. It’s tough, but it’s worth it.”  

Ingebrigtsen’s achievement underscores his dominance in middle-distance running and sets a high standard for competitors in the upcoming season.

False Accusations Impact Eliud Kipchoge's Reputation and Earnings

In February 2024, the running community was shaken by the tragic death of marathon world record holder Kelvin Kiptum in a car accident. In the aftermath, baseless rumors emerged on social media, falsely implicating fellow Kenyan marathoner Eliud Kipchoge in the incident. These unfounded allegations led to a wave of online harassment directed at Kipchoge, tarnishing his reputation and potentially impacting his earnings.

Impact on Kipchoge's Reputation

Eliud Kipchoge, renowned for his discipline and sportsmanship, faced significant challenges due to the spread of misinformation. The false accusations not only subjected him to personal distress but also threatened to undermine the public's perception of his integrity. In an interview, Kipchoge expressed his anguish, stating that the harassment forced him to take measures to protect his family. He emphasized that the claims were baseless and deeply affected his personal and professional life.

Financial Implications

While exact figures are not publicly disclosed, the reputational damage from such allegations can have substantial financial repercussions. Endorsement deals, appearance fees, and sponsorships are often contingent upon an athlete's public image. Negative publicity, even if unfounded, can lead to reduced opportunities and financial losses. For instance, in 2015, Kipchoge himself noted that doping claims could harm the reputations and earnings of Kenyan runners, highlighting the sensitivity of sponsors and event organizers to athletes' public perceptions.

Addressing the Misinformation

In response to the false allegations, Kipchoge took steps to clear his name and restore his reputation. He publicly addressed the rumors, asserting his innocence and expressing his commitment to the sport's integrity. Such proactive measures are crucial in mitigating the damage caused by misinformation. Brands like Nike have demonstrated that transparent communication and reaffirming core values can help restore public trust after controversies.

The spread of false information had a tangible impact on Eliud Kipchoge, affecting both his personal well-being and professional standing. This incident underscores the broader implications of misinformation in the digital age, highlighting the need for responsible communication and the protection of individuals' reputations.

10K FACSA Castelló is A Fast-Growing Race with World-Class Talent

The 10K FACSA Castelló, set for February 16, 2025, in Castellón de la Plana, Spain, has quickly become one of the most exciting races on the international road racing calendar. Known for its flat and fast course, the event attracts an increasing number of participants each year while maintaining a reputation for top-tier organization and race-day experience.

This year’s edition promises to be one of the most competitive yet, with a strong lineup of elite runners ready to battle for victory on the streets of Castellón.

More Participants, Bigger Competition

Every year, the 10K FACSA Castelló sees an exponential increase in participation, with runners drawn to the event's fast course, great atmosphere, and high-quality organization. It is widely recognized as one of the fastest 10K races in Spain, earning a World Athletics Road Race Label, a prestigious distinction that places it among the best road races globally.

The race runs alongside the Marató BP Castelló, creating an exciting environment as thousands of runners take to the streets for both events. With the 10K and marathon starting together on Avenida Vila-real, the early miles are packed with energy before the races split at Avenida Valencia, where 10K runners can focus on a speedy finish.

Elite Athletes Confirmed for 2025

The 2025 edition of the race will feature some of the world’s best distance runners, ensuring a thrilling contest for top honors. Among the confirmed elite athletes:

Yomif Kejelcha (Ethiopia) – A two-time world indoor champion with exceptional speed over middle and long distances.

Janeth Chepngetich (Kenya) – A rising talent looking to make a mark in the 10K distance.

Mathew Kibiwott (Kenya) – An experienced road racer with strong finishing speed.

Pauline Mutwa (Kenya) – A formidable contender in women’s road racing.

Adding to the excitement, Spanish running legend Martín Fiz is set to take part. The former world marathon champion and European champion, now a master’s category record-holder, returns to Castellón with great enthusiasm. Fiz holds the Spanish M60 record in the 10K, which he set on this very course, and he remains an inspirational figure in the global running community.

A Course Built for Speed

The 10K FACSA Castelló is known for its quick course, making it a favorite for both elite and amateur runners seeking personal bests. With minimal elevation changes and well-designed turns, it offers ideal conditions for fast times. Past editions have produced some of the best 10K performances in Spain, further cementing its status as a top-tier event.

This year’s race is expected to deliver more outstanding performances, with perfect conditions in mid-February helping runners chase their best times.

A Race That Keeps Growing

With every passing year, the 10K FACSA Castelló continues to evolve, attracting larger fields, more elite athletes, and greater recognition on the international stage. Whether you're an elite competitor or a recreational runner aiming for a new personal best, this race promises an unforgettable experience.

As the 2025 edition approaches, excitement is at an all-time high. With an elite field ready to push the limits, a course designed for speed, and thousands of runners taking part, the 10K FACSA Castelló is set to deliver another thrilling chapter in its history.

Grant Fisher: The Rise of America’s Distance Running Star and His Path to Success

Grant Fisher came within a fraction of a second of Olympic gold in the 10,000 meters at the 2024 Paris Games, narrowly missing the top spot in one of the closest finishes in the event’s history.

It had been 60 years since an American had last won the race, and sitting in the stands that day was Billy Mills, the man who pulled off that legendary upset in Tokyo in 1964. Fisher’s performance was a powerful moment that linked generations of American distance running, proving that while technology and training have evolved, the spirit of competition remains unchanged.

Fisher has emerged as one of the greatest distance runners in American history. He holds the world indoor record in the 3000 meters, as well as American records in the two-mile, 5000 meters, and 10,000 meters.

His performances at the 2024 Olympics—bronze medals in both the 5000 and 10,000 meters—cemented his status as a world-class athlete, making him the first American to medal in both events at the same Olympic Games.

Early Life and High School Achievements

Fisher grew up in Grand Blanc, Michigan, where he attended Grand Blanc High School. In addition to running, he was an avid soccer player and a member of the Michigan Wolves, an elite-level club team. His high school running career was marked by significant achievements, including being named Gatorade Player of the Year for cross country for the 2013–2014 and 2014–2015 seasons. On June 4, 2015, he became the seventh American high school student to run a mile under four minutes, clocking 3:59.38 at the Nike Festival of Miles.

Collegiate Success at Stanford University

Fisher attended Stanford University, where he continued to excel in both cross country and track. He was an eleven-time All-American and won the 2017 NCAA Outdoor Track and Field 5000m championship, becoming the first American underclassman to do so in 28 years.

Transition to Professional Running

After graduating from Stanford, Fisher turned professional and joined the Bowerman Track Club, training under coach Jerry Schumacher. He continued to make significant strides in his professional career, setting personal bests and national records in various events.

Training Philosophy and Coaching

In late 2023, Fisher made a pivotal change by relocating to Park City, Utah, to train under his former high school coach, Mike Scannell. This move was aimed at optimizing his training environment, taking advantage of Park City's high altitude to enhance his physiological response to training. Fisher's training regimen focuses on threshold-type sessions, hill repeats, and long runs, with an emphasis on consistency and gradual progression.

Olympic Achievements

At the 2024 Paris Olympic Games, Fisher delivered outstanding performances:

10,000 meters: Fisher secured a bronze medal with a time of 26:43.46, narrowly missing the silver in a photo finish. This achievement made him the first American to medal in the men's 10,000 meters since Galen Rupp in 2012.

5000 meters: Fisher earned his second bronze medal, finishing in 13:15.13. He executed a strong final lap, moving from ninth to third place, showcasing his tactical acumen and finishing speed.

This race was one of the most thrilling finishes in Olympic history, with Fisher just 0.32 seconds behind Uganda’s Joshua Cheptegei, who set a new Olympic record of 26:43.14. The difference between gold and bronze was razor-thin, and it took a photo finish to determine the final placements.

Recent Achievements

On February 8, 2025, at the Millrose Games, Fisher set a new world indoor record in the 3000 meters, finishing in 7:22.91. This performance underscored his position as one of the premier distance runners globally.

Personal Bests

Grant Fisher's progression in the sport is highlighted by his impressive personal records across various distances:

1500 meters: 3:34.90 (June 9, 2024, New York, New York)

3000 meters: 7:22.91 (February 8, 2025, New York, New York) – World Indoor Record

Two-mile: 8:03.62 (February 11, 2024, New York, New York) – American Record

5000 meters: 12:46.96 (September 2, 2022, Brussels, Belgium) – North American Record

10,000 meters: 26:33.84 (March 6, 2022, San Juan Capistrano, California) – North American Record

These personal bests not only demonstrate Fisher's versatility across distances but also his continuous improvement and commitment to excellence.

 Grant Fisher's journey from a high school prodigy to a world-class athlete is a testament to his dedication, strategic training choices, and adaptability. His performance in the 2024 Olympic 10,000 meters was one of the greatest ever by an American, coming within a fraction of a second of gold.  

While modern advancements in track surfaces, shoes, and training have contributed to faster times, Fisher’s near-victory proved that at its core, elite distance running is still about tactical intelligence, mental strength, and raw determination—the same qualities that helped Mills secure his iconic gold in 1964.

How Much Have Tracks and Shoes Improved 10,000m Times? A Look at Billy Mills’ 1964 Olympic Gold Compared to Today

When Billy Mills won the 10,000 meters at the 1964 Tokyo Olympics, he shocked the world. A relative unknown at the international level, Mills surged past world record holder Ron Clarke in the final stretch to win gold in 28:24.4, setting an Olympic record. It remains one of the most famous upsets in Olympic history.

At the 2024 Paris Olympics, Billy Mills sat in the stands, watching intently as the men's 10,000-meter final unfolded. Sixty years after his historic victory in Tokyo, he witnessed another American, Grant Fisher, battling for the podium.

With two laps to go, Fisher was perfectly positioned, matching strides with the East African elites, his long, efficient stride reminiscent of Mills' own finishing kick in 1964. 

As the bell rang for the final lap, Fisher surged, momentarily moving into second. Mills, now 86, leaned forward, sensing history. But in the last 100 meters, Fisher was edged out, securing bronze. Mills smiled, knowing how close greatness had come again. Fisher clocked 26:43.46, just one third of a second behind the gold medal winner. 

Mills had ran his time on a cinder track, wearing "basic running shoes"—conditions that would be considered primitive compared to today’s high-tech track surfaces and carbon-plated racing shoes. Given all the advancements in running technology, how much faster could Billy Mills have run on a modern track with today’s footwear? And how much have these innovations contributed to the faster times we see today?

The Difference Between Cinder and Synthetic Tracks

One of the biggest changes in distance running over the last six decades has been the transition from cinder tracks to synthetic surfaces. Cinder tracks, composed of crushed brick, coal, or ash, provided uneven footing, absorbed energy from each step, and became soft and unpredictable when wet. Athletes often wore spikes with long, heavy pins to grip the loose surface.

By contrast, modern synthetic tracks, introduced in the late 1960s, offer a firm, springy surface that returns more energy to the runner with each stride. Research suggests that switching from a cinder track to a synthetic track can improve distance-running performance by about 1-2 percent.

For a 10,000-meter race, a 1-2 percent time reduction equates to about 17 to 34 seconds. This means that if Billy Mills had run his race on a modern track, his time could have been anywhere between 27:50 and 28:07 just from the track surface alone.

The Impact of Modern Running Shoes

The second major advancement in distance running has been the development of carbon-plated racing shoes with high-energy-return foams. The latest models, introduced after 2016, are designed to reduce energy loss with each step, making it easier for runners to maintain their pace over long distances. Studies suggest these shoes provide 2-4 percent energy savings, which translates to a 30-60 second improvement over 10,000 meters.

Adding this to the estimated track advantage, Mills’ performance could have been further improved, bringing his potential time down to around 26:50 to 27:30.

Comparing Billy Mills’ Performance to Modern Champions

The current Olympic record for the 10,000 meters was set by Uganda’s Joshua Cheptegei at the 2024 Paris Olympics with a time of 26:43.14. That’s 1 minute and 41 seconds faster than Mills' winning time.

However, when we factor in advancements in track surfaces and footwear, the estimated modern equivalent of Mills’ race suggests he could have run within a minute of today’s best, making him far more competitive by modern standards than his official time suggests.

Other Factors That Have Led to Faster 10,000m Times

While tracks and shoes play a significant role in faster performances, several other factors have contributed to the improvement in 10,000-meter times over the decades:

More specialized training. Today’s distance runners have more scientifically tailored training programs, including altitude training, precise recovery strategies, and improved strength training techniques.

Better pacing and race strategy. Modern races are often assisted by pacemakers who set a steady, fast pace, helping runners conserve energy and stay consistent. In contrast, Mills’ race was a classic tactical battle with surges and slow-downs.

Nutritional and recovery advances. Today’s runners have access to optimized hydration, fueling, and recovery methods that allow them to train harder and more efficiently.

Billy Mills’ Performance in Context

Billy Mills’ gold medal run remains one of the most inspiring performances in Olympic history, not just because of the time he ran, but because of the way he won. His dramatic sprint finish against heavily favored competitors on a slower, less predictable surface showcased his incredible talent, toughness, and racing instincts.

Had he raced under today’s conditions with modern advantages, Mills likely would have been among the best in the world by today’s standards. His story is a reminder that while technology has helped athletes run faster, the heart and determination behind great performances remain unchanged.

The next time you watch an Olympic 10,000-meter race, consider just how much conditions have changed since 1964—and how incredible it was for Billy Mills to win on that cinder track with the tools available at the time. His legacy stands as a testament to the pure competitive spirit of running.

Running Outside Your Comfort Zone: How to Push Your Limits and Achieve More

Running outside your comfort zone is about pushing past your usual limits, stepping into a place of discomfort, and embracing the challenge that leads to improvement. It’s the difference between running at a comfortable, familiar pace and pushing yourself to a point where your body and mind are tested.

For an elite athlete, this means running at world-class paces that demand peak physical and mental effort. For an average runner, it means running faster, longer, or with greater intensity than they are used to—whether that’s shaving seconds off a 5K time, running a new distance, or finishing a tough interval workout.

This powerful image captures Jakob Ingebrigtsen at the absolute limits of his endurance, a moment that epitomizes what it means to push beyond the comfort zone in elite racing. Ingebrigtsen, one of the most dominant middle-distance runners in the world, is seen completely spent, collapsed on the ground, relying on assistance just to get up. His quote, "I felt like I was about to die," is not just dramatic-it's a reflection of what it takes to compete at the highest level, where the margins between victory and defeat are razor-thin.

For elite athletes like Ingebrigtsen, racing is about embracing suffering rather than avoiding it. He has trained his body and mind to withstand extreme discomfort, knowing that to achieve greatness, he must run through the pain, not away from it. This image serves as a powerful reminder that whether you're an Olympic champion or an everyday runner chasing a personal best, the only way to truly improve is to push beyond what feels comfortable and into that space where breakthroughs happen.

The key to improving as a runner is learning how to handle discomfort without giving in to it. The body adapts when it’s challenged, but only if you consistently step beyond your comfort zone.

How the Average Runner Can Learn to Push Their Limits

Many runners stay at the same pace for years because they never challenge themselves beyond their current ability. Here’s how an average runner can start running outside their comfort zone.

Run at a Pace That Feels Uncomfortable

Most runners settle into a pace that feels sustainable and manageable. To break through plateaus, introduce faster running into your routine.

Progression runs: Start slow and gradually increase your pace so that the final third of the run is at a challenging but controlled effort.

Threshold runs: Run 10-15 minutes at a comfortably hard pace, where you’re breathing heavily but still in control.

Strides and surges: Add 20–30 second accelerations at the end of easy runs to build speed without fatigue.

Train with Purposeful Discomfort

Pushing beyond your limits doesn’t mean running recklessly—it means training your body to handle discomfort efficiently.

Intervals: Short, fast efforts (e.g., 6 x 400m at 5K pace) followed by short rest periods train your body to sustain effort even when tired.

Hill repeats: Running uphill improves strength and stamina, forcing you to push through discomfort.

Long runs with fast finishes: Ending long runs at a faster pace teaches your body to keep going when tired.

Improve Mental Toughness

Running outside your comfort zone isn’t just physical—it’s mental. When your legs get tired and your breathing gets heavy, your mind will tell you to slow down. Learning to override that voice is crucial.

Mantras: Repeating phrases like “strong and steady” or “I can do this” can help override negative thoughts.

Controlled discomfort: Remind yourself that pain in running isn’t the same as injury—it’s a sign of growth.

Visualization: Picture yourself finishing strong before your run starts. Your body follows what your mind believes.

Race More Often

The best way to step out of your comfort zone is to race regularly. In a race setting, you’re more likely to push yourself harder than you would in training. Even if you’re not at peak fitness, toeing the start line forces you to test your limits.

How Elite Athletes Push Their Limits at World-Class Pacing

When watching professional runners race, it’s easy to think they make it look effortless. The truth is, they are almost always on the edge of discomfort, running at a pace that would break most runners within minutes.

World-Class Pacing and the Pain Zone

Elite runners train to be comfortable with discomfort. Whether it’s a marathoner running under five-minute miles for 26.2 miles or a sprinter giving 100% effort for just 10 seconds, they are conditioned to hold their effort at a threshold most people can’t sustain.

Marathoners like Eliud Kipchoge spend years training their bodies to maintain high speeds without breaking down. His sub-2-hour marathon (averaging 4:34 per mile) was only possible because of relentless training outside his comfort zone.

Middle-distance runners like Jakob Ingebrigtsen in the 1500m race push through extreme fatigue in the final lap, training their bodies to hold off the competition while running at speeds most runners can’t even sprint.

Mental Fortitude at the Elite Level

At the world-class level, running outside the comfort zone is as much mental as it is physical. Elite runners:

Train to tolerate pain – They expect discomfort and use it as a signal to push harder, not slow down.

Use tactical thinking – Instead of panicking when they feel tired, they focus on form, breathing, and staying in the race mentally.

Embrace suffering – They view discomfort as part of the journey, knowing that real improvement only happens when they challenge their limits.

Gene Dykes and Rosa Mota: Masters of Pushing the Limits

Some of the best examples of runners stepping outside their comfort zones come from masters athletes.

At age 70, Gene Dykes ran a marathon in 2:54:23 at the Jacksonville Marathon.  His ability to continue running world-class times at an age when most runners have slowed dramatically is a testament to smart training, mental fortitude, and a willingness to embrace discomfort.

Rosa Mota, the 1988 Olympic marathon champion, continues to redefine what’s possible for older runners. In December 2024, at age 66, she ran a 10K in 38:23 at the San Silvestre Vallecana, setting a new world record for the W65 category. Even decades after her Olympic victory, she remains a fierce competitor, proving that world-class pacing and a commitment to pushing limits don’t have an expiration date.

Why Running Outside Your Comfort Zone Matters

If you want to improve as a runner—whether you're chasing a faster 5K, your first marathon, or simply becoming stronger—you have to train beyond what feels easy.

Running outside your comfort zone doesn’t mean reckless overtraining, but it does mean challenging your limits in a controlled, smart way. Whether it’s picking up the pace, racing more often, or simply not backing down when things get tough, stepping beyond what feels comfortable is where real growth happens.

Elite athletes live in this zone during competition. The average runner can train to experience it too—and that’s how true breakthroughs happen.

The Science of Longevity in Running: How Some Runners Stay Fast for Decades

Running is often thought of as a young person’s sport, but time and time again, we see athletes defying age, continuing to run and even race well into their 60s, 70s, and beyond. Some runners, like My Best Runs founder Bob Anderson, who started running in February 1962 and is still going strong today, prove that longevity in the sport isn’t just possible—it’s achievable with the right approach.

What allows some runners to maintain speed and endurance over the decades while others slow down? The answer lies in science, training adaptations, mindset, and lifestyle choices. This article explores how runners can stay competitive for life—and perhaps even improve with age.

The Science of Aging and Running Performance

Physiologically, runners experience certain changes as they age:

• VO2 max naturally declines at a rate of about 10% per decade after 40. However, regular training can slow this decline significantly.

• Muscle fibers shrink, and fast-twitch fibers deteriorate faster than slow-twitch fibers, impacting speed and power. Strength training and sprint workouts can help counteract this.

• Tendons lose elasticity, and cartilage wear increases, making injury prevention crucial.

• The body takes longer to recover from hard workouts, making rest, nutrition, and cross-training essential for long-term success.

The good news is that lifelong runners often have stronger hearts, denser bones, and slower biological aging than non-runners. Regular endurance training can reduce the risk of cardiovascular disease, osteoporosis, and cognitive decline.

Training Smart: Adapting Workouts for Longevity

Many runners burn out or get injured because they don’t adjust their training as they age. Here’s how to train smart for decades.

Maintain Speed with Strides and Intervals

Fast-twitch muscle fibers decline faster than slow-twitch fibers, but incorporating short sprints, strides, and intervals helps retain speed. Even just six to eight 100-meter strides at the end of easy runs can keep the neuromuscular system sharp.

Prioritize Strength Training

Strength training two to three times per week can help counteract muscle loss, improve bone density, and prevent injuries. Key exercises include squats, lunges, core work, and hip mobility drills.

Adjust Recovery

Younger runners recover quickly, but for those over 50, rest and active recovery days become more important. Running every day might not be sustainable, but alternating hard workouts with cross-training, such as cycling, swimming, or hiking, can help maintain fitness without overuse injuries.

Keep Mileage Consistent

Aging runners who maintain a consistent but moderate mileage base tend to perform better long-term than those who dramatically reduce or increase mileage. The key is staying active year-round and avoiding long breaks that lead to muscle loss and decreased aerobic capacity.

Nutrition and Recovery: Fueling for the Long Run

Proper nutrition plays a major role in running longevity.

Focus on Anti-Inflammatory Foods

Chronic inflammation contributes to aging and joint pain. Long-term runners benefit from foods rich in omega-3s (salmon, walnuts), antioxidants (berries, leafy greens), and lean proteins (chicken, beans).

Stay Hydrated and Maintain Electrolyte Balance

As we age, our sense of thirst declines, so staying hydrated becomes more critical. Older runners are also more prone to electrolyte imbalances, making magnesium, sodium, and potassium intake vital.

Increase Protein Intake

After 50, the body needs more protein to maintain muscle mass. Aim for 1.2–1.6 grams of protein per kilogram of body weight daily, focusing on high-quality sources like eggs, lean meats, Greek yogurt, and plant-based proteins.

Mental Toughness and Staying Motivated

Longevity in running isn’t just about the body—it’s also about the mind. Many lifelong runners stay motivated by setting new goals, training with a group, and embracing the aging process rather than resisting it.

Bob Anderson, founder of My Best Runs, started running in February 1962 and continues to train and race today. His ability to sustain a high level of performance comes down to consistent training, smart adaptations, and a passion for the sport. His 6:59 per mile pace for 350 miles of racing (50 races totally 350.8 miles over one year) at age 64 is proof that age is just a number when you train right.  More recently he ran 49:48 for 10k at age 76. 

The Role of Cross-Training and Injury Prevention

Even the most dedicated runners face injuries. The key to longevity is knowing when to rest and when to cross-train.

Some of the best cross-training options for runners over 50 include cycling, swimming, pickleball, hiking, and yoga. Incorporating at least one non-running workout per week reduces injury risk and keeps running sustainable for the long haul.

Gene Dykes and Rosa Mota: Icons of Running Longevity

Bob Anderson is not alone in proving that age is just a number. Gene Dykes, one of the most remarkable masters runners in history, has shattered records in his 70s. At age 70, he famously ran a 2:54:23 marathon. 

His secret? A high-mileage approach combined with interval training and a love for the sport that keeps him motivated year after year.

On the women's side, Rosa Mota, the legendary Portuguese marathoner and 1988 Olympic gold medalist, continues to inspire runners worldwide. Even in her 60s, she remains an active ambassador for the sport, showing that passion, consistency, and smart training allow runners to stay competitive for life.

In December 2024, at age 66, Rosa Mota set a new W65 10K world record by completing the San Silvestre Vallecana race in 38:23.

Both Dykes and Mota exemplify the idea that the body can continue to perform at a high level if treated right. Their stories, along with those of runners like Bob Anderson, prove that longevity in running is not just about genetics-it's about persistence, training adaptations, and maintaining the joy of ring.

Final Thoughts: Running for Life

Longevity in running isn’t about fighting age—it’s about embracing the journey, adapting intelligently, and staying passionate. The best runners understand that while paces may slow, the love of the sport grows deeper with time.

Whether you’ve been running since February 1962 like Bob Anderson or are just starting in your 50s or 60s, consistency, smart training, and joy in the process are the real secrets to running for life.

Fast Times and Personal Bests Highlight February KATA Time Trial

It was a beautiful day at the Kenya Athletics Training Academy (KATA) in Thika as athletes lined up for the monthly February edition of the KATA Time Trial. With 31 registered participants, the event showcased remarkable performances, personal bests, and promising young talents.

In the men’s 10K, Peter Mwaniki (second photo) dominated the race, crossing the finish line in an impressive 28:59. He was followed closely by Peter Mburu in 29:27, with Raphael Karita securing third place in 29:28. However, the standout performance of the day belonged to Stephen Ngigi, who finished fourth with a personal best of 29:30. Ngigi’s dedication to improvement has been evident, shaving off more than 30 seconds from his previous mark and lowering his personal best by over 70 seconds in just three months.

On the women’s side, Kellen Waithira took the 10K crown, stopping the clock at a stellar 34:56. She was followed by Lois Karie, who finished strong in 35:31.

The junior athletes also put on a show, with Justus Nyamai, 17 years old, posting 16:13 and Peter Waititu, also 17, finishing in 16:58 in their respective events. Their efforts signal a bright future for Kenyan distance running.

KATA’s women sprinters stepped up for the 5K race, showing their versatility. Kenya’s 100m icon, Doreen Waka, finished second, using the race as preparation for her first track meeting of 2025, set to take place in just two days.

The February time trial at KATA once again proved to be a stage for elite performances, breakthrough moments, and the emergence of new talent. With dedication and hard work, these athletes continue to push the boundaries, making KATA a hub for world-class distance running.

Official Results

10km MEN

1. Peter Mwaniki, 27, Bib 55 – 28:59

2. Peter Mburu, 26, Bib 27 – 29:27

3. Raphael Karita, 24, Bib 26 – 29:28

4. Stephen Ngigi, 20, Bib 1 – 29:30

5. John Kuria, 30, Bib 43 – 30:07

6. James Maina, 27, Bib 2 – 30:27

7. John Chege, 19, Bib 7 – 30:38

8. Boniface Mungai, 29, Bib 14 – 31:54

9. Julius Mwangi, 41, Bib 34 – 32:57

10. Charles Ndirangu, 24, Bib 4 – 33:33

11. Ali Rashid, 22, Bib 3 – 34:50

12. David Muriuki, 39, Bib 23 – 34:57

13. Charles Ndirangu, 64, Bib 40 – 38:13

10km WOMEN

1. Kellen Waithira, 37, Bib 44 – 34:56

2. Lois Karie, 24, Bib 42 – 35:31

3. Pauline Wanjiku, 17, Bib 49 – 35:55

4. Karen Chepkemoi, 23, Bib 223 – 36:09

5. Susan Njuu, 37, Bib 48 – 36:23

6. Naomi Wambui, 40, Bib 53 – 37:15

7. Everlyn Wanjiku, 27, Bib 29 – 39:18

8. Lucy Muritu, 39, Bib 47 – 46:05

5km MEN

1. Kariuki Wangari, 25, Bib 22 – 16:05

2. Ismael Mburu, 23, Bib 13 – 16:07

3. Frederick Wambua, 20, Bib 66 – 16:11

4. Justus Nyamai, 17, Bib 39 – 16:13

5. Peter Waititu, 17, Bib 46 – 16:58

5km WOMEN

1. Pauline Muhavi, 22, Bib 50 – 19:00

2. Doreen Waka, 29, Bib 63 – 23:36

3. Sheila Makungu, 21, Bib 51 – 23:39

4. Peris Chege, 36, Bib 52 – 24:47

5. Teresa Wangui, 23, Bib 20 – 24:51

The 43rd KATA Time Trial will be held on March 12. All runners of all abilities are invited to join us. For more info, contact our KATA manager, Chris.

How Training High and Racing Low Can Give You an Edge

For serious runners looking to optimize their training, altitude can be a game-changer. The widely recognized "Live High, Train Low" (LHTL) approach—spending time at moderate altitude before returning to sea level—has been used by elite athletes for decades to gain a competitive edge. But how exactly does it work, and how can you incorporate it into your own training?

Why Train at Altitude?

At elevations of around 5,000–7,000 feet, the air contains less oxygen, forcing the body to adapt by producing more red blood cells. This increases the blood’s oxygen-carrying capacity, leading to:

Enhanced endurance due to improved oxygen efficiency

Greater aerobic strength from increased EPO production

Stronger lung function as the body adapts to lower oxygen levels

This is why many world-class runners train in places like KATA Kenya (5,400 feet), where the natural altitude boosts their aerobic capacity.

Why Return to Sea Level Before Racing?

While altitude training enhances oxygen efficiency, it limits the ability to train at full intensity due to reduced oxygen availability. That’s where the second half of the strategy—training at sea level—comes in. Returning to lower altitudes, like KATA Portugal (300 feet), allows runners to:

Train at higher intensities with greater oxygen availability

Improve speed and power output

Benefit from faster recovery before race day

Studies suggest that returning to sea level 2-3 weeks before a race is ideal for maximizing performance. This timing allows runners to fully absorb the benefits of altitude training while taking advantage of enhanced oxygen levels to fine-tune race pace.

How to Incorporate Altitude Training into Your Plan

If you can train at altitude for 3-6 weeks before returning to sea level, you can gain significant endurance advantages without sacrificing race-day speed. Even if you don't have access to an altitude camp, strategies like sleeping in an altitude tent or using intermittent hypoxic training can simulate some of the effects.

For those serious about optimizing performance, finding the right balance between altitude and sea-level training—just like what’s possible at KATA Kenya and KATA Portugal—could be the key to your next PR.

Rest in Peace, Jerome Drayton: Canadian Marathon Legend Passes Away at 80

The world of distance running has lost one of its greats. Jerome Drayton, the Canadian marathon record holder for over 40 years, passed away early today at the age of 80. A true pioneer in Canadian distance running, Drayton inspired generations of athletes with his remarkable performances on the international stage.

Born in Germany before immigrating to Canada, Drayton became one of the most dominant marathoners of his era. He competed in the 1968 Olympic Games in Mexico City and the 1976 Olympic Games in Montreal, proudly representing Canada. His most famous victory came at the 1977 Boston Marathon, where he became the first Canadian winner in 34 years. Drayton was also a three-time champion of the prestigious Fukuoka Marathon in Japan, one of the world’s most competitive races at the time.

Drayton’s Canadian marathon record of 2:10:09, set in 1975 at Fukuoka, remained untouched for an astonishing 43 years until it was finally broken in 2018. His dominance and consistency made him one of the most respected marathoners globally. He competed for the Toronto Olympic Club under the guidance of coach Paul Poce, a National Team Coach who helped shape many of Canada’s top distance runners.

Beyond his achievements, Drayton was admired for his humility and sportsmanship. Those who had the chance to meet him, including at club banquets, remember him as an inspiring presence and a true gentleman.

His contributions to Canadian distance running will never be forgotten. Jerome Drayton showed Canadian runners what was possible, and his legacy will continue to inspire future generations.

Rest in peace, Jerome, and thank you for everything you gave to the sport.

Caitlyn Jenner Supports Trump’s Executive Order Banning Transgender Athletes in Women’s Sports

On February 5, 2025, President Donald Trump signed an executive order titled “Keeping Men Out of Women’s Sports,” which prohibits transgender women from participating in female sports categories. The order directs federal agencies, including the Department of Justice, to interpret Title IX rules as excluding transgender girls and women from female sports teams. Schools that allow transgender women to compete in women’s sports now risk losing federal funding.

During the announcement, Trump stated, “We will defend the proud tradition of female athletes. From now on, women’s sports will be only for women. The war on women’s sports is over.”

Caitlyn Jenner’s Response

Caitlyn Jenner, a transgender woman and former Olympic decathlete, publicly supported the executive order, saying:

"Another victory in the fight for protecting women’s sports! President Trump signs an Executive Order keeping biological men out of women’s sports! As an Olympian, I will continue to fight this issue, lobbying sport governing bodies all over the world to follow our lead!”

Jenner’s stance has sparked controversy, with many of her X (formerly Twitter) followers expressing confusion and criticism. Some argue that her position contradicts her advocacy for transgender rights, while others praise her for prioritizing competitive fairness in women’s sports.

Background: Caitlyn Jenner’s Athletic Legacy

Before her transition, Caitlyn Jenner was known as Bruce Jenner, one of the greatest athletes of the 20th century. Jenner won the gold medal in the decathlon at the 1976 Montreal Olympic Games, setting a world record with 8,618 points. This achievement earned her the title of “world’s greatest athlete.”

In 2015, Jenner publicly came out as transgender and announced her transition, becoming one of the most high-profile transgender figures in the world. She has since been an active voice in debates surrounding transgender rights, politics, and sports policies.

The Ongoing Debate

Jenner’s support for Trump’s executive order reflects her long-held stance on maintaining competitive fairness in women’s sports. However, this issue remains divisive, with both supporters and critics debating whether such policies promote fairness or discrimination.

As sports governing bodies and policymakers continue to grapple with transgender inclusion in athletics, Caitlyn Jenner’s influence in shaping the conversation remains significant. Her latest statement reaffirms her belief that sports competition should be separated by biological sex, a viewpoint that continues to generate widespread discussion.

Yalemzerf Yehualaw and Bernard Koech Dominate the 2025 Dubai Half Marathon

The 2025 Dubai Half Marathon, held on February 9, delivered another thrilling edition of one of the world’s fastest and most competitive half marathons. With a deep field of elite runners, Yalemzerf Yehualaw of Ethiopia and Bernard Kiprop Koech of Kenya emerged victorious in the women’s and men’s races, respectively.

Men’s Race: Bernard Koech Secures Victory in Fast-Paced Battle

In the men’s race, Kenya’s Bernard Kiprop Koech claimed victory with a stellar time of 1:00:15, showcasing his strength in the final kilometers. He was closely followed by fellow Kenyan Wisley Kipkemoi, who crossed the line in 1:00:38, securing second place. Completing the Kenyan-dominated podium was Enos Kipruto, finishing in 1:01:40.

The men’s race started at a blistering pace, with an early pack of contenders pushing the limits through the flat and fast streets of Dubai. The decisive move came in the last five kilometers, where Koech displayed a strong surge to break away from Kipkemoi and secure the win.

Women’s Race: Yalemzerf Yehualaw Reigns Supreme

On the women’s side, Ethiopia’s Yalemzerf Yehualaw showcased her dominance in the half marathon distance, clinching victory in 1:07:09. The 25-year-old long-distance star, known for her impressive endurance and closing speed, maintained a controlled pace throughout before making her move in the latter stages of the race.

Behind Yehualaw, Great Britain’s Eilish McColgan finished in 1:08:58, securing second place with a strong performance. Kenya’s Jackline Cherono rounded out the podium with a time of 1:09:33.

Yehualaw’s win in Dubai adds to her growing legacy in road racing, reaffirming her place as one of the best half marathon specialists in the world.

A World-Class Event in Dubai

The Dubai Half Marathon, previously known as the Burj2Burj Half Marathon, has quickly established itself as a premier event in the global running calendar. The race takes runners through a scenic yet challenging course in one of the world’s most vibrant cities, attracting some of the biggest names in distance running.

Despite warm temperatures and moderate winds, the 2025 edition saw fast times and tactical racing, keeping spectators on the edge of their seats. The event continues to be a favorite for both elite runners and amateur athletes, thanks to its world-class organization and fast course.

As the road racing season progresses, eyes will be on Yalemzerf Yehualaw and Bernard Koech to see how they build on their Dubai victories in upcoming races.

Final Results – 2025 Dubai Half Marathon

Men’s Race

1. Bernard Koech (Kenya) – 1:00:15

2. Wisley Kipkemoi (Kenya) – 1:00:38

3. Enos Kipruto (Kenya) – 1:01:40

Women’s Race

1. Yalemzerf Yehualaw (Ethiopia) – 1:07:09

2. Eilish McColgan (Great Britain) – 1:08:58

3. Jackline Cherono (Kenya) – 1:09:33

Camille Herron and the Wikipedia Controversy: Integrity in Ultrarunning Under Scrutiny

Update: after reading our article Camille sent this to MBR "Individuals are violating World Athletic rules and publicly claiming they broke my records. It’s undermining the integrity of the sport and devaluing those who adhere to the rules and the ratified record holders, including me. 

I hope Yiannis’s statement provides added clarity who’s behind the push to disregard the rules and retaliated against me."

Camille Herron recently addressed the Wikipedia controversy on her Facebook page, expressing her commitment to fairness and accountability in ultrarunning. She acknowledged the challenges of speaking up about rules and technicalities, noting that it can lead to retaliation.

Herron emphasized that the International Association of Ultrarunners (IAU) has validated her concerns twice, confirming that she continues to hold the IAU World Records and World Bests for 48 Hours and 6 Days. She concluded by thanking her supporters and reaffirming her dedication to integrity in the sport.

In September 2024, the ultrarunning community was shaken by a controversy involving American ultrarunner Camille Herron and her husband and coach, Conor Holt. The couple was accused of editing Wikipedia pages to enhance Herron's achievements while diminishing those of her competitors.

An investigation by Canadian Running revealed that two Wikipedia accounts, "Temporun73" and "Rundbowie," were linked to Herron's email and Holt's IP address. These accounts made numerous edits to Herron's page, amplifying her accomplishments, and altered the pages of fellow ultrarunners, including Courtney Dauwalter and Kilian Jornet, to downplay their achievements. For instance, statements like "widely regarded as one of the best trail runners ever" were removed from competitors' pages, while Herron was described as "widely regarded as one of the greatest ultramarathon runners of all time."

Following the exposure of these activities, Herron's primary sponsor, Lululemon, terminated their partnership with her. In a statement, the company emphasized its commitment to equitable competition and stated, "After careful consideration and conversation, we have decided to end our ambassador partnership with Camille." 

In response to the allegations, Holt took full responsibility, stating, "Camille had nothing to do with this. I'm 100 percent responsible and apologize [to] any athletes affected by this and the wrong I did." He explained that his actions were an attempt to protect Herron from online harassment and bullying that had adversely affected her mental health. 

The incident has sparked widespread discussion within the ultrarunning community, with many expressing disappointment over the unsportsmanlike behavior. Herron, known for her numerous world records and contributions to the sport, now faces challenges in rebuilding trust and credibility within the community.

As the situation unfolds, it serves as a reminder of the importance of integrity and sportsmanship in athletics. The ultrarunning community continues to reflect on the implications of this controversy and the lessons to be learned moving forward.

The Science Behind Negative Splits

In the world of distance running, pacing is paramount. One strategy that has garnered attention for its effectiveness is the negative split—running the second half of a race faster than the first. This approach not only conserves energy but also positions runners to finish strong, often leading to personal bests.

Starting a race conservatively allows the body to warm up thoroughly, optimizing muscle efficiency and oxygen utilization. As the race progresses, a well-timed increase in pace can capitalize on this preparedness. Physiologically, this method helps in managing glycogen stores and delaying the onset of fatigue, enabling a stronger finish.

Training Techniques to Master Negative Splits

Progression Runs: Begin at a comfortable pace and gradually increase speed throughout the run. For instance, on a 10-mile run, start at a relaxed pace for the first 5 miles, then incrementally quicken your pace in the latter half.

Tempo Runs with a Fast Finish: Maintain a steady tempo pace for a set distance, then accelerate in the final segment. This trains the body to handle increased effort when fatigued.

Interval Training: Incorporate intervals that encourage finishing faster. For example, run 800-meter repeats where the second 400 meters is faster than the first. This not only builds speed but also instills the discipline to negative split.

Controlled Long Runs: During long runs, practice starting slower than your target race pace and finishing the last few miles faster. This simulates the fatigue of a race and conditions the mind and body to push through.

Elite Runners Embracing Negative Splits

Many elite runners have successfully employed negative splits in their racing strategies:

Eliud Kipchoge: During the 2016 Olympic Marathon, Kipchoge ran the first half in 1:05:55 and the second half in 1:02:49, securing the gold medal with a significant negative split.

Kelvin Kiptum: In the 2023 Chicago Marathon, Kiptum set a new world record by running the first half in 60:48 and the second half in 59:47, showcasing a remarkable negative split.

Kenenisa Bekele: In his 5000-meter world-record run, Bekele progressively increased his speed, running each kilometer faster than the previous one, exemplifying the negative split strategy.

Implementing Negative Splits in Your Racing Strategy

To effectively incorporate negative splits into your racing:

Start Conservatively: Begin slightly slower than your goal pace to conserve energy.

Mid-Race Assessment: Regularly check in with your body and adjust your pace as needed, ensuring you have the energy to increase speed in the latter stages.

Strong Finish: Aim to progressively quicken your pace in the final miles, capitalizing on your conserved energy.

By mastering the art of negative splits, runners can race smarter, harnessing their energy efficiently to achieve stronger finishes and personal bests.

Risper Gesabwa Shines at 10K Ibiza While Training at KATA Portugal at Anderson Manor

For the past five weeks, elite Kenyan/Mexican runner Risper Gesabwa has been training at KATA Portugal, based at Anderson Manor in Monforte da Beira. Using the retreat as her European training base, Gesabwa has been fine-tuning her speed and endurance while competing in races across Spain. On February 9, 2025, she delivered a strong performance at the 10K Ibiza, placing second with a time of 32:44.

KATA Portugal, an extension of the Kenyan Athletics Training Academy (KATA), has provided Gesabwa with an ideal environment to sharpen her fitness. The retreat, located in the peaceful Portuguese countryside, offers top-tier training facilities, structured sessions, and a supportive atmosphere that mirrors the disciplined approach of Kenyan training camps.

Her performance at the 10K Ibiza demonstrated her current form as she pushed the pace against a strong field. Running a 32:44 10K, she showcased her endurance and strength, reinforcing her reputation as a tough competitor. This performance is just the beginning, as she continues her racing season.

Following her successful European campaign, Gesabwa is returning to Mexico, where she resides, to prepare for upcoming competitions, including the highly anticipated Half Marathon Trials for the World Championships. With her current form and the strong foundation built at KATA Portugal, she is well-positioned to compete for a spot on the world stage.

Since arriving at Anderson Manor, Gesabwa embraced the structured training, cross-training options, and serene recovery environment. The retreat has proven to be a strategic base for athletes of all abilities looking to compete in Europe while maintaining the discipline and rigor of high-performance training.

Her next goal is to continue improving and securing top finishes in upcoming races. With KATA Portugal at Anderson Manor providing the perfect blend of intensive training, rest, and recovery, Gesabwa is in prime position to achieve even greater success on the road racing circuit.

As she prepares for her next competition, her time at KATA Portugal underscores the growing reputation of Anderson Manor as a premier training destination for athletes looking to make an impact on the international stage or just to improve their besty times. 

Bob Anderson Notebook 

Teen Phenom Sam Ruthe Shatters Age-Group 1500m Record at Sir Graeme Douglas International

New Zealand's rising middle-distance star, Sam Ruthe, has added yet another milestone to his stunning season, breaking a world best for 1500 meters previously held by two-time Olympic champion Jakob Ingebrigtsen of Norway.

Competing at the Sir Graeme Douglas International in Auckland on February 9, 2025, the 15-year-old sensation clocked an incredible 3:41.25, finishing second behind Japan’s Ryoji Tatezawa (3:40.20). Along the way, Ruthe obliterated New Zealand's U17 and U18 records in yet another remarkable display of his talent.

His latest feat continues a historic two-week streak that has seen him produce jaw-dropping times across multiple distances:

4:01.72 for the mile

1:50.57 for 800m

7:56.18 for 3000m

Ruthe also recently became the youngest athlete to ever win a senior men’s national title in New Zealand.

While thrilled with his performance, Ruthe admitted that surpassing Ingebrigtsen’s age-group mark wasn’t his primary focus going into the race.

"I wasn't exactly targeting that record," he said. "I just went into the race hoping to do the best I could in terms of placing, and it was a bonus to get his record. I definitely had it in the back of my mind."

His time shaved over five seconds off his previous best, set en route to his mile record two weeks ago in Whanganui.

As in his 3000m national title race a week earlier, Ruthe executed a patient and tactical race, staying with the lead pack while others faded. Entering the final 100 meters in fourth, he unleashed a devastating kick, overtaking Australians Will Lewis and Matt Hussey to secure second place.

"I was actually quite lucky they both moved out quite wide, so I could find the gap," Ruthe explained. "It felt real, real nice having that gap open up. I go into these races, parking in behind the other people and hoping they pull me through—and this race did exactly that."

With every performance, Ruthe inches closer to an even bigger goal—becoming the youngest athlete to break four minutes for the mile, a feat also accomplished by Ingebrigtsen at 16 years old. His latest 1500m time suggests he’s within striking distance.

His next opportunity to chase history? The Maurie Plant Meet in Melbourne next month, where his performance in Auckland should secure him a spot in the elite mile field.

Ruthe's 3:41.25 brings him agonizingly close to another milestone—his father’s best time. Former New Zealand 1500m champion Ben Ruthe still holds the household record by just three-hundredths of a second.

"That's alright," the younger Ruthe said with a grin. "I don't think he'll have it for long, so he should enjoy it while it lasts."

With his meteoric rise, it’s only a matter of time before Sam Ruthe rewrites not just family records—but history itself.

2025 Gate River Run Elite Battle for USA 15K Glory

The 2025 Gate River Run in Jacksonville, Florida, set for March 1, is not only America’s largest 15K but also serves as the USA 15K Championship—a high-stakes battleground where elite athletes from across the nation and around the globe will clash for glory, record-breaking prizes, and the opportunity to inscribe their names in running history.

This year’s event has rejoined the prestigious Professional Road Running Organization (PRRO) Circuit for the first time since 1993, significantly elevating its status with over $400,000 in total prize money at stake. Competitors face a guaranteed purse of $57,000 with additional bonuses that can boost the total to $62,000, and winners also earn eligibility for a $20,000 PRRO Super Bonus at the season-ending PRRO Championship in Utica, New York.

The prize structure is designed to reward outstanding performance and national pride. In the Open Division, the top 10 finishers in both the men’s and women’s fields will earn significant payouts, while U.S. athletes have the opportunity to “double dip” by competing for additional American Cup bonuses, which reward the top five finishers with extra cash ranging from $3,000 to $500. Adding an intriguing twist, the Equalizer Bonus awards the first athlete to cross the finish line—regardless of gender—an extra $5,000, and record-breaking performances are further incentivized with $10,000 for a world record, $5,000 for an American record, and $3,000 for a course record.

The 15K course itself is a true test of strategy and endurance as it weaves through Jacksonville’s urban landscape and culminates at the base of the Hart Bridge, famously nicknamed the “Green Monster” due to its steep, punishing incline. This final stretch demands that athletes balance blistering speed with tactical acumen as they fight to maintain their momentum and push through fatigue, echoing the challenges faced by past legends who set formidable benchmarks on this course. Organizers have gone to great lengths to support peak performance, providing elite athletes with complimentary airport transfers and accommodations at the Marriott Jacksonville Downtown, along with strict adherence to USATF and IAAF anti-doping policies. Qualification standards are stringent, with men required to finish under 46:00 and women under 53:00 to be eligible for prize money, ensuring that only the very best contend.

Adding to the excitement is the confirmed participation of marquee athlete Jacob Kiplimo, the current 15K world record holder known for his blistering 40:42 performance. Kiplimo’s entry, along with a strong contingent of top U.S. runners and promising international stars already confirmed, underscores the elite quality of the field this year. While the full elite roster is still being finalized, insiders report that several of America’s best middle- and long-distance runners are set to join the competition, with additional names expected to be announced in the coming weeks.

Beyond the elite competition, the Gate River Run remains a celebration of running culture, drawing over 18,000 participants—from dedicated runners to enthusiastic walkers—who join in the festivities and contribute to the event’s storied legacy. For professional athletes, however, this race is a career-defining opportunity; it is where every second matters, every stride is measured, and personal bests and record-breaking performances are the norm rather than the exception.

As the countdown to March 1 continues, anticipation builds among athletes and fans alike. The 2025 Gate River Run promises to be an arena where national pride meets global ambition, a platform for elite runners to test their limits and secure life-changing prizes while setting the stage for the upcoming outdoor season. For registration details, elite entry requirements, and live coverage, visit the official Gate River Run website or follow updates on My Best Runs.

No-Finish-Line Runs: The Emerging Trend of 'Open-Ended' Races and Personal Challenges

In a world increasingly focused on measurable outcomes and rigid milestones, a new wave of athletic events is redefining success by removing the finish line altogether.

These no-finish-line runs prioritize endurance, personal growth, and community over competition, with participants embracing the journey rather than chasing a fixed endpoint. At the heart of this movement lies the loop or repetitive course—a format that embodies the philosophy of endless possibility. Here’s how this concept is reshaping the future of running.  

1. Loop or Repetitive Course: Redefining the Race Experience  

The loop course model transforms traditional races into open-ended challenges. Instead of a linear route with a predetermined distance, runners navigate a repeated circuit—often 1 km or shorter—for as long as they choose. This structure democratizes participation, allowing athletes of all levels to set personal goals, whether completing 5 laps or 50.  

Example: The No Finish Line Nice Charity Race   

One standout event is the No Finish Line Nice, a 5-day charity race held annually on France’s Côte d’Azur. From May 14–18, 2025, participants will run or walk a 1 km loop along the Quai des Etats-Unis, with every kilometer translating to €1 donated to underprivileged and sick children. The course is open 24/7, encouraging runners to push their limits while fostering a collective effort toward a shared goal. Key features include:  

Flexibility - Participants join solo or in teams, with no time constraints.  

Inclusivity - Open to all ages, fitness levels, and even pets or strollers.  

Community Impact - Funds raised directly support local causes, blending athleticism with altruism.  

This model mirrors the ethos of Nike’s No Finish Line book, which argues that innovation and progress are not end points but endless journeys driven by creativity and collaboration .  

2. Philosophy: The Intersection of Sport and Endless Potential  

The loop course trend aligns with broader cultural shifts toward mindfulness and sustainability. By removing the pressure to “finish,” runners focus on incremental progress—a concept echoed in Nike’s vision for design and sport. As Nike Chief Design Officer John Hoke writes:  

When we say ‘There is no finish line,’ it’s not about an unending grind, but a belief in the limitless potential of sport and design.  

This philosophy rejects rigid definitions of success, inviting participants to embrace their unique paths. Similarly, Sam Grawe’s essays in *No Finish Line* predict a future where design evolves from “static to sensorial” and “elite to everyone”—principles that resonate with the democratized nature of loop races.  

3. Why Loop Courses Are Gaining Momentum  

Personalization - Athletes set their own benchmarks, whether running for 30 minutes or 5 days.  

Sustainability - Compact courses minimize environmental impact compared to large-scale marathons.  

Community Building - Shared spaces like the Nice waterfront create a festival-like atmosphere, blending sport with social connection .  

Mental Resilience - Repetition fosters mindfulness, teaching runners to find joy in persistence rather than external validation.  

4. The Future of Open-Ended Challenges  

As seen in events like No Finish Line Nice and Nike’s forward-thinking narratives, the loop course model is more than a trend—it’s a reflection of a cultural shift toward valuing process over outcome. By integrating technology (e.g., tracking apps) and charitable causes, these races redefine athleticism as a tool for collective good.  

In the words of a Medium essay on life’s journey:  

“Success and happiness mean different things to everyone. The race we imagine isn’t the same for all."  

Loop courses embody this truth, proving that sometimes, the most meaningful finish line is the one we choose not to draw.  

Historic World Records Dominate 2025 Millrose Games

The 117th Millrose Games, held on February 8, 2025, at New York’s Armory—a venue renowned as “The Fastest Track in the World”—delivered an unforgettable spectacle of middle-distance racing. Athletes shattered world records, national marks, and personal bests across events from the 800m to the 3000m, cementing this edition as one of the most electrifying in the meet’s storied history. Below, we break down the standout performances.

Records Fall in Mile, 3000m, and 800m

1. Wanamaker Mile: Yared Nuguse Rewrites History

Yared Nuguse (USA) stormed to a world indoor mile record of 3:46.63,  eclipsing Ethiopian Yomif Kejelcha’s 2019 mark (3:47.01) . In a race missing world champion Josh Kerr (withdrawn due to illness), Nuguse led wire-to-wire, splitting 3:31.74 for 1500m—a North American record—before surging past a fierce challenge from Hobbs Kessler (3:46.90, also under the previous WR) . Australian teen Cam Myers stunned with a world U20 record of 3:47.48, while France’s Azeddine Habz (3:47.56) set a national record.

2. Men’s 3000m: Grant Fisher Outduels Olympic Champion

Grant Fisher (USA) and Cole Hocker (USA)—the Olympic 10,000m bronze medalist and 1500m gold medalist, respectively—collided in a tactical masterclass. Fisher’s 7:22.91 broke Lamecha Girma’s world indoor record (7:23.81), with Hocker (7:23.14) also surpassing the old mark . Fisher’s final 200m in 27.50 sealed the win, while France’s Jimmy Gressier (7:30.18) and Australia’s Ky Robinson (7:30.38) set national records .  

3. Men’s 800m: Josh Hoey’s American Record Triumph

Josh Hoey (USA) dominated the 800m in 1:43.90, breaking Donovan Brazier’s American indoor record (1:44.21) and holding off Bryce Hoppel (1:44.19 PB) . Sixteen-year-old Cooper Lutkenhaus (1:46.86) smashed the high school record, previously held by Hoey himself .  

Women’s Events: Breakthroughs in Mile, 3000m, and 800m

1. Women’s Wanamaker Mile: Georgia Bell’s Tactical Mastery

Georgia Bell (GBR), the Olympic 1500m bronze medalist, edged a stacked field to win in 4:23.35,  outkicking Heather MacLean (USA, 4:23.41) and Nikki Hiltz (USA, 4:23.50) . Bell navigated a slow early pace (67.12 for the first quarter-mile) before unleashing a 61.97 final lap, crediting her composure in a “hard and messy” race .  

2. Women’s 3000m: Whittni Morgan’s Commanding Victory

Whittni Morgan (USA) surged late to win in 8:28.03, a personal best, ahead of Josette Andrews (USA, 8:29.77) and Sarah Healy (IRL, 8:30.79 NR) . Ethiopia’s Tsigie Gebreselama (8:33.13) and Australia’s Jessica Hull (8:30.91) added depth to a fiercely competitive race .  

3. Women’s 800m: Shafiqua Maloney’s Dominance  

Shafiqua Maloney (VIN) claimed victory in 1:59.07, fending off a late charge by Addy Wiley (USA, 2:00.14) . Olivia Baker (USA, 2:00.02 PB) and Kaela Edwards (USA, 2:00.14) rounded out the podium in a race showcasing tactical grit .  

With world records in the mile (Nuguse) and 3000m (Fisher), plus a slew of national and age-group marks, the 2025 Millrose Games underscored the rising global standard in middle-distance running. As athletes shift focus to outdoor seasons, these performances set the stage for a thrilling 2025 World Championships.  

Julien Wanders Returns to Naples: European Record Holder Sets Sights on Napoli City Half Marathon

Julien Wanders, the European record holder in the half marathon, is set to make a highly anticipated return to the Napoli City Half Marathon on Sunday, February 23, 2025. The Swiss long-distance runner, renowned for his exceptional speed and endurance, is ready to make his mark once again at this prestigious event.

Wanders holds the European half marathon record with a time of 59:13, achieved in 2019, and previously held the European 10 km record with a time of 27:13. His previous performances have solidified his reputation as one of the finest distance runners of his generation, and his return to Naples comes with even greater ambitions.

In 2022, Wanders delivered a standout performance at the Napoli City Half Marathon, finishing in 1:00:28. While impressive, he now aims to surpass this performance and reaffirm his place among the world’s elite. Reflecting on his return to Naples, Wanders shared, “I have fond memories of Naples. This race holds a special place in my heart, and I see it as a crucial step in my journey back to the world’s top level. I am excited to return and will give my best performance.”

A New Chapter: Training at Altitude in Kenya

To prepare for this race, Wanders has been training intensively in Kenya, a country famous for its high-altitude training environment and as the home of many of the world’s greatest long-distance runners. This rigorous training regimen is a core part of his strategy to regain peak form and achieve a top-level performance in Naples.

Napoli City Half Marathon: A World-Class Race

The Napoli City Half Marathon, organized by Napoli Running, is one of Italy’s premier running events. Known for its fast and flat course, the race attracts elite athletes from around the world. The route offers stunning views of the Gulf of Naples and Mount Vesuvius, providing a picturesque backdrop for participants and spectators alike.

Naples has become Italy’s “capital city of half-marathons,” consistently hosting record-breaking performances. Both the men’s and women’s Italian national records have been set on its course, which is praised for being one of the fastest in Europe. The race also serves as the official opening event of the RunCzech running season, drawing thousands of participants eager to challenge themselves on its renowned course.

Eyes on the Future

For Julien Wanders, the 2025 Napoli City Half Marathon is more than just another competition; it is a pivotal moment in his journey back to the pinnacle of long-distance running. With his undeniable talent, rigorous preparation, and the allure of Naples’ record-breaking course, the stage is set for an unforgettable performance.

As Wanders takes to the streets of Naples, he will not only be competing but also reminding the world why he remains one of Europe’s most accomplished long-distance runners.

Zariel Macchia: Rising Star in Distance Running and Academics

Zariel "Z" Macchia, an 18-year-old senior at William Floyd High School in Suffolk County, New York, continues to make headlines as a standout talent in American distance running. Her achievements both on and off the track demonstrate her exceptional dedication and potential.

Macchia recently defended her title at the USATF U20 Cross Country Championships in Lubbock, Texas, completing the 6-kilometer course in 21:46 and winning by an impressive 11-second margin. This marked her second consecutive U20 national cross-country title, solidifying her reputation as one of the top young runners in the country. In recognition of this victory, she was named USATF Athlete of the Week.

Beyond athletics, Zariel excels academically and was named the News 12/Bethpage Federal Credit Union Scholar Athlete of the Week. This prestigious accolade, awarded to only 30 student-athletes across Long Island during the 2024-25 school year, included a $1,000 scholarship.

Macchia has also achieved numerous other milestones, including representing Team USA's U20 squad internationally, earning five All-American honors, and securing multiple state championships. She has twice been named Gatorade's New York Girls Cross-Country Player of the Year.

A well-rounded individual, Zariel maintains an A average, serves as captain of her school's science bowl team, and has contributed to her community by establishing an ecological center and tutoring peers. She is committed to balancing her academic and athletic pursuits as she prepares to run cross-country and track at Brigham Young University while pursuing a degree in electrical engineering.

Zariel Macchia'd dedication, work ethic, and remarkable achievements make her a rising star in the world of distance running and a role model for aspiring athletes.