Running News Daily

Kenian Kinyamal wins 40th Eindhoven Marathon

Enock Kinyamal came first in the ASML Marathon. The Kenian widened the gap between himself and his competitors and finished at 2.06.28, four minutes faster than his previous personal record.

The top athletes ran as a group for a long time. However, near the finish of the fortieth edition of the Eindhoven Marathon, Kimyamal proved the other runners were no match for him. Then again, his time did not approach the course record, established at 2.04.52 by last year’s winner  Kenneth Kipkemoi.

Fastest Dutchman

Manuel de Backer was the fastest Dutchman, finishing at 2.16.58, managing to lower his personal record by almost a minute. “Every step in the final kilometre was a battle. But when I reached the city centre and everyone shouted my name, I was immensely happy. Now for a bit of rest and then it’s time for the afterglow. With a few beers, yes”

Women

Kenia ruled supreme among the women for the entire duration of the marathon. Winner Vivian Jerotich clocked at 2.26.41. The half-marathon was won by Ties van den Hurk from Nijmegen, at 1.06.34. The fastest woman is Jamie van Lieshout from Bergeijk (1.18.56).

A Dutch and a Belgian runner came first in the quarter marathon. Jesse Holten was the fastest man at 34.45. Tine Vandenborne was the first woman to cross the finish line. She ran her distance in 39.08.

Olympian Genevieve Gregson posts first marathon win in Melbourne

Genevieve Gregson has scored her first marathon win, two months after running in the event at the Paris Olympics..

The Queenslander won the Melbourne Marathon on Sunday in two hours, 28 minutes and 13 seconds, beating local Sarah Klein by nearly three minutes. Kate Mason, also from Melbourne, completed the women's podium in 2:34:08.

Genevieve's husband Ryan Gregson finished second in the men's race behind Jack Rayner, who clocked 2:11:49 after winning the Melbourne half-marathon for the past three years.

Gregson finished in 2:13:31 to take another step in his transition from middle-distance events, while New Zealander Christopher Dryden posted 2:18:10 for third.

It was the first time the two winners have run the full distance in Melbourne.

Paris was Genevieve's third marathon and she clocked 2:29:56 for 24th place at the Games, after running on the track at the previous three Olympics.

The 46th Melbourne Marathon festival attracted 42,000 runners, with Bendigo's Andy Buchanan winning the men's half-marathon in 1:01:42 after he also ran in the marathon at the Paris Games.

Leanne Pompeani from Canberra took out the women's race, posting 1:09:01 in an exciting finish.

Adelaide's Jess Stenson, one of Gregson's Paris Olympics marathon teammates, was only two seconds behind Pompeani in second.

Only eight seconds separated first from third, with Paris Olympics 5000m runner and fellow Adelaide entrant Izzi Batt-Doyle completing the podium.

Another look at the new women’s marathon record set in Chicago today

30-year-old Kenyan Ruth Chepngetich destroyed the women’s marathon world record today (13 Oct. 2024) at the 46th Bank of America Chicago Marathon. Her time of 2:09:56 ripped 1:57 from the previous mark set in Berlin 2023 by Ethiopia’s Tigst Assefa (2:11:53).

At this point, the athletics record book feels like it ought to be written in No. 2 Ticonderoga pencil. That’s how fast records fall in this age of technological and nutritional advances. This is especially true at the longer distances where such advancements create greater margins.

Still, Ruth Chepngetich’s new world record stands out as history’s first women’s sub-2:10, and first sub-5:00 per mile pace average. But Tigst Assefa’s 2:11:53 mark set last year in Berlin had us all cradling our heads, as well. That performance cut 2:11 off Brigid Kosgei‘s 2:14:04 record from Chicago 2019, which shattered Paula Radcliffe‘s seemingly impregnable 2:15:25 set in London 2003.

In each case: Radcliffe’s, Kosgei’s, Assefa’s, and now Chepngetich’s record have caused mouths to gape in the immediacy of their efforts. But nothing should surprise us anymore.

Racing is often a self-fulfilling prophecy determined by one’s build-up. Ruth Chepngetich said in her TV interview she came into Chicago off a perfect three-months of training after her disappointing ninth-place finish in London in April (2:24:36). Two previous wins in the Windy City (2021 and 2022) and a runner-up in 2023 meant Ms. Chepngetich arrived well seasoned on this course, with a keen understanding of what training was required to produce such a record run.

Of course, sadly, no record in athletics can be free of skepticism considering the industrial level of PED use that is uncovered, seemingly, every other Tuesday. Though understandable, cynicism should not be one’s default reaction.

To maintain any allegiance to the game, to follow it with any interest at all, we have to celebrate each record at face value. Just as rabid fans have to acknowledge some records to be ill-gotten, cynics accept that many special runs are exactly as they appear, above reproach.

Besides, when you break down Ruth’s 5k splits, each one from 5k to 35k was slower than the previous 5k. Not until the split from 35k to 40k (15:39) did she run faster than the split before (15:43 from 30  to 35k)

5k   – 15:0010k – 30:14 (15:14)15k – 45:32 (15:18)20k – 60:51 (15:19)25k – 1:16:17 (15:26)30k – 1:31:40 (15:32)35k – 1:47:32 (15:43)40k – 2:03:11 (15:39)Fini – 2:09:56

1st half   – 64:162nd half – 65:40

So congratulations to Ruth Chepngetich and her team for a marvelous run through a beautiful city. Now, let’s see how long this mark stays on the books before the No. 2 Ticonderoga pencil gets pulled out again.

BY THE NUMBERS

There have been 26 women’s world records set in the marathon since Beth Bonner‘s 2:55:22 in New York City in 1971. Over the ensuing 53 years, the average percentage change from one record to the next has been 1:26%. See WOMEN’S WORLD RECORD PROGRESSION.

Today’s record by Ruth Chepngetich, 2:09:56 (just one second slower than Bill Rodgers‘ American men’s record in Boston 1975!), lowered Tigst Assefa’s 2:11:53 mark by a healthy 1.5%. And Assefa’s time cut Brigid Kosgei’s 2:14:04 by 1.65%.

These latest records are still taking significant chunks off their predecessors and doing so in quick order. That suggests women are far from slicing everything they can from even this new record.

Yet, when comparing the women’s marathon world record to the men’s (2:00:35, set by Kelvin Kiptum in Chicago 2023), we see a differential of 7.2%. That is by far the best women’s record vis-à-vis the men’s throughout the running spectrum. Second place on that list is Florence Griffith-Joyner‘s 10.49 100m in relation to Usain Bolt‘s 9.58, a percentage difference of 8.675%.

The traditional rule of thumb has been a 10% gap between men’s and women’s records. But there are so many factors in play, it is difficult to make any definitive statement that explains one event, much less one athlete from another. I guess that’s why we keep watching.

Kenyan debutant Nehemiah Kipyegon and Ethiopian newcomer Asmare Assefa win in Munich

Kenyan debutant Nehemiah Kipyegon took the 38th edition of the GENERALI MUNICH MARATHON, beating his challengers by a huge margin while also fighting against windy and rainy conditions. Taking into account the wet weather during the second half of the race the 26 year-old showed an impressive performance and clocked a highly respectable 2:10:02.

In a race without pacemakers he was in the lead throughout and achieved the fourth fastest winning time in the history of the event. Nehemiah Kipyegon was more than five minutes ahead of Siyum Tola. The Ethiopian ran his first marathon as well and finished in 2:15:29. Kenya’s Benard Chumba was third in 2:19:00.

Running her first race in Europe Ethiopia’s newcomer Asmare Assefa won the race in 2:29:44. The 26 year-old clocked a personal best and the second fastest winning time of the GENERALI MUNICH MARATHON. Kenya’s Shamilah Kipsiror was second in 2:34:01 and Gelane Senbete of Ethiopia followed in third with 2:35:44. 

Organisers of the GENERALI MUNICH MARATHON registered a record number of almost 28,000 entries from 120 nations including events at shorter distances. Among them were 6,250 marathon runners.

“Today we witnessed a superb event with an impressive entry record and we have further established the international standing of the GENERALI MUNICH MARATHON. We hope that we can continue staging this race,“ said Race Director Gernot Weigl, who also pointed out the huge financial benefit the marathon generates for the city of Munich. It is estimated that this is in the region of twelve million Euro.

Nehemiah Kipyegon, who had recently improved his half marathon PB to 60:34 in Copenhagen, took the lead right after the start with four runners following behind him. Without any pacemakers he then reached the half marathon point in 64:13. At this point only Siyum Tola and William Kibor of Kenya were still behind him. However Kibor dropped back soon after half way. The Kenyan suffered badly with muscle problems and later finished well behind in 2:26:13. In a duel of two debutants Tola could not hold on for long.

When Kipyegon ran sub 3:00 kilometre splits between 24 and 26k the Ethiopian was beaten. “He did not help pacing, so I decided to make a move,“ said Nehemiah Kipyegon, who lives and trains in Keringet which is in between Nairobi and Eldoret. “This is my biggest career win so far. I think I can run times of around 2:05 in the future.“

In the women’s race four runners passed the 10k mark in 34:54. Running without pacemakers as well Shamilah Kipsiror did most of the pacing. While Ethiopians Gelane Senbete and Gadise Negasa were dropped Asmare Assefa stayed behind the Kenyan. When the two passed the half marathon point in 73:34 they were almost a minute ahead already. With less than ten kilometres to go Assefa finally passed Kipsiror and quickly build a big lead. The Kenyan was so exhausted that she collapsed after crossing the finish line and needed medical treatment.

“I was able to stay behind Shamilah for a long period and it went very well for me. However it was getting difficult when the rain turned stronger at around 27k. I think in good weather conditions I would have been three minutes faster,“ said Asmare Assefa. “I would like to come back to Munich for this race next year.“

Chepngetich smashes world marathon record in Chicago with 2:09:56

Kenya’s Ruth Chepngetich took almost two minutes off the world record* at the Bank of America Chicago Marathon, winning the World Athletics Platinum Label road race in 2:09:56 on Sunday (13).

Not only did she obliterate Tigist Assefa’s world record of 2:11:53, set in Berlin last year, Chepngetich also notched up her third Chicago Marathon victory and chopped more than four minutes off her previous best of 2:14:18, set when winning her in 2022.

On a good day for Kenyan runners, John Korir took the men’s title in 2:02:43, the second-fastest time ever recorded in Chicago behind the world record of 2:00:35 set by the late Kelvin Kiptum last year.

Chepngetich’s intent was clear from the start. She breezed through the first 5km in 15:00 and had Ethiopia’s Sutume Asefa Kebede for company, and then reached 10km in an astonishing 30:14 with Kebede still just two seconds behind.

Chepngetich continued her relentless pace and hit the half-way mark in an incredible 1:04:16, the fifth-fastest clocking in history for the half marathon distance and putting her on course for a sub-2:09 finish. Kebede had started to drop behind, but she was still operating well inside world record pace, reaching the half-way point in 1:04:30, three minutes ahead of Joyciline Jepkosgei.

The gap between Chepngetich and Kebede continued to grow throughout the second half. The pace of both women dropped, Kebede’s more so than Chepngetic, and by 30km (1:31:49) the Kenyan had a lead of almost two minutes over her Ethiopian rival.

Chepngetich’s next 10km was covered in 31:22, which was her slowest of the race so far, but still remarkably quick and enough to increase her leading margin to more than six minutes. With little more than two kilometres left to run, she was still well inside world record pace, the likelihood of breaking it increasing with every step.

Spurred on by her memories of the 2022 race, when she missed out on the world record by just 14 seconds, Chepngetich powered through the final stages and crossed the line in 2:09:57, becoming the first woman to break 2:10. Remarkably, only nine athletes went quicker in the men’s race today.

“I feel so great. I’m very proud of myself. This is my dream. I fought a lot, thinking about the world record. The world record has come back to Kenya, and I dedicate this world record to Kelvin Kiptum.”

Kebede held on for second place in 2:17:32 while Kenya’s Irine Cheptai came through for third place in 2:17:52.

By contrast, the men’s race got off to a relatively conservative start before Korir broke away and sped up in the second half en route to a dominant win with huge negative splits.

A lead pack of 10 men ran together through the first 10km in 29:27, and they were still one big group as they passed through the half-way point in 1:02:19, putting them on course for a 2:04:38 finish.

Korir, along with fellow Kenyans Daniel Ebenyo and Amos Kipruto, continued to push the pace into the second half. By 30km, reached in 1:28:18, the lead group was down to seven men. But soon after, Korir increased his pace and broke free from the pack, creating a gap of 29 seconds by the time he reached 35km.

His leading margin continued to grow, and by 40km his lead was 92 seconds over Kipruto and Ethiopia’s Huseydin Mohamed Esa. Korir sped up in the final kilometres and crossed the line in 2:02:43, having covered the second half in 1:00:24. Esa was second in 2:04:39 and Kipruto third (2:04:50).

Erika Kemp Wins the 2024 Boston 10K for Women, presented by REI

rika Kemp Wins the 2024 Boston 10K for Women, presented by REI

Kemp holds off Annie Rodenfels and wins her second Boston 10K for Women in 31:48

BOSTON – It was a return to glory for Erika Kemp for Providence, who won the 48th Boston 10K for Women in a personal best time of 31:48. Kemp, who also won the 2022 event in a then-PR of 32:15, outlasted 2023 champion Annie Rodenfels who finished in 31:54. Emily Venters of Salt Lake City finished third in a time of 32:11.

Under a postcard perfect autumn day, temperatures hovered in the 50s as more than 5,000 registrants from 40 states gathered at the second longest-running all-women’s race in the country. Following her fourth-place last year, it was course experience and lessons learned that fueled Kemp’s winning strategy.

“Winning is always so fun, but winning here is a little extra special,” said the 29-year-old Kemp, who earned $10,000 with the win. “Right before the race, one of the volunteers told me I had to do it for the women today, and I was like ‘we’re all here for the women,’ and he said, ‘but you have to do it more,’ and I really took that to heart.”

Kemp, Rodenfels, Venters, and Bethany Jerde represented a four-woman pack that sped through a 5:01 first mile, splitting a canyon of foliage on Beacon Street, before turning right onto the Massachusetts Avenue bridge. As they crossed the Charles River into Cambridge, a 5:11 second mile thinned the chase pack, and four leaders had a six second lead on fifth place. 

“I took it out a little hard which I wasn’t necessarily meaning to do,” said Rodenfels, who lives in Boston and earns $5,000 with a second-place finish. “But I felt good, and I thought we would kind of burn [the competition] out a little sooner than if we went out conservatively.”Approaching mile three, Kemp took on a slight headwind and carried the hot pace westward along the Charles River with a 5:01 mile. Jerde fell off the pack as the Memorial Drive course dipped below Massachusetts Ave. “I was a little bit haunted by my fourth-place finish last year,” said Kemp. “I vividly remember going under that underpass around mile three, and that tiny uphill right after the bridge. In those moments last year, I backed off when I should have pushed harder. So this year I stepped on the gas a little more.”

As the three runners switched back to the eastbound direction at the 3.5 mile mark, Kemp and Rodenfels exchanged surges, and Venters fell three seconds behind. Turning back onto the Massachusetts Ave. bridge and heading toward Boston, Kemp, Rodenfels, and Venters were greeted by a roar of thousands of women running in the other direction.

“Coming over that bridge around mile four, running past the field of women – their energy will literally push you through those last two miles,” said Kemp. “And it was on another level today.”

Kemp led by two seconds as the runners re-entered Back Bay, and turned left onto Commonwealth Ave., with Kemp dropping another 5:01 mile between four and five. But Rodenfels would not quit. “She’s a hard competitor,” said Rodenfels of Kemp. “She does not give up and I know that.”

Streaking down Commonwealth Avenue, Rodenfels continued nipping on the heels of Kemp – from Fairfield to Exeter and Dartmouth to Clarendon, the two athletes pushed each other towards new PRs. “It was a good sign that I was with her for that long, Rodenfels added. “And that I was able to keep pushing and maintain a small gap and not let it get bigger and bigger as it went on.”

Kemp was simply too strong. Circling the Boston Public Garden, and before turning left onto the closing stretch on Charles St., Kemp did not waiver and broke the tape in front of a roaring crowd. “It feels great,” said Kemp of her victory and new 31:48 PR. “Winning once is super cool, but now, they’re going to keep saying I’m a two-time champion and that just sounds a lot better.”

In the wheelchair division, 15 year-old Maddie Wilson broke the tape in a time of 34:57. For Wilson, this is a race with which she has grown familiar, having competed on its course since she was just six years old. In the Masters Division, Leslie McCarthy of Milton, MA earned $500 with a time of 39:56.The race is enthusiastically supported by a group of sponsors, led by REI and PUMA, who brought enormous energy to the day’s activities. Formerly known as the Tufts Health Plan 10K for Women, the race is New England’s largest all-women’s sporting event the second longest-running all-women’s race in the country. For the fourth consecutive year, the race saw a rise in participation, this year with a 24% increase in registrations from 2023. “What a wonderful day for our city and our sport, exclaimed Dusty Rhodes, who founded the race in 1977. “To see so many families, first timers, and long timers all here together smiling wide at the finish – it is just so gratifying. What an honor it is to help host this event.” With today’s race, Rhodes extends her legacy as the longest-running female race director in the country.

Daniel Ebenyo set to channel late Kelvin Kiptum in Chicago Marathon debut

Ebenyo is eager to impress at this year's Chicago Marathon after missing out on the 2024 Paris Olympics games.

World silver medalist in the men's 10,000m, Daniel Ebenyo is looking to impress at his year's Chicago Marathon on Sunday, October 13.

Ebenyo is making is first appearance in a race since heartbreakingly missing out on the 2024 Paris Olympic games.

Seen as one of the favorites to represent team Kenya in Paris owing to his exploits in the 2023 World Championships and World Road Running Championships, Ebenyo failed to earn a ticket to feature at the Olympics.

The commonwealth games silver medalist is out to right a wrong with this year's Chicago Marathon, drawing inspiration from last year's Chicago Marathon hero and world record holder, the late Kelvin Kiptum.

"It was last year when Kiptum broke the world record here (Chicago). And my dream since I started running was to start my marathon debut in Chicago which is fine and I'm looking forward for better result," Ebenyo told Citius Mag.

The Chicago Marathon debutant expressed happiness at being able to run again having missed out on the Olympics.

"No, I was never sad because I know this is sport and anything can happen and I am happy to race again," he added, when questioned on whether he was saddened by missing out on the Olympics.

Ebenyo has revealed that he does not plan to return to track and field any time soon as he shifts his focus.

"No for the track I think I'm done, going for the track now is only for the training. Because I need to focus on one at a time," revealed Ebenyo when questioned on whether he planned on returning to to the track.

"It's a bit crazy but I hope that everything shall be well and I hope for a beautiful start," he added on his Marathon debut.

Ebenyo is one to watch in this years' Chicago Marathon with his 12th ranking and a time of 59:30 in the half marathon.

Dry saunas for runners: how useful are they?

For endurance athletes, it’s all about finding that extra edge—whether it’s a faster recovery, a boost in endurance or a way to handle extreme conditions better. Recently, the dry sauna has entered the spotlight as a potential training tool, touted for their health benefits, and their potential ability to speed up recovery while being a useful tool for heat acclimation. But can a dry sauna actually enhance endurance performance? Here’s what the science says.

How the dry sauna affects your cardiovascular system

When you step into a dry sauna, your heart rate will rise similarly to what you’d experience during an easy run. This increase in heart rate happens because your body is working to stay cool in the heat, which can lead to cardiovascular benefits. Some studies have shown that even a single session in a sauna has a positive effect on heart rate variability (HRV), a key indicator of cardiovascular health that’s often used by athletes. For endurance athletes, this could mean a more efficient heart, which may help when it’s time to hit the trails or track.

Heat acclimation and improved performance

Spending time in a sauna may also help you acclimate to higher temperatures, which can be the difference between finishing a race and taking a DNF when running in warm conditions. Research indicates that heat acclimation from regular sauna sessions can improve blood plasma volume, helping with thermoregulation and endurance. Your body becomes more efficient at cooling itself, meaning you might handle a hot race day a little better. Just 15 to 20 minutes a few times a week could potentially make a difference.

The muscle-recovery angle

Endurance athletes know that recovery is as important as the workout itself. Sauna use has been shown to reduce muscle soreness by boosting circulation, which helps deliver nutrients to muscle tissues and remove metabolic waste. A post-run sauna session could potentially speed up recovery, allowing you to bounce back faster for your next workout. Studies suggest that heat exposure increases the release of human growth hormone, which aids in muscle repair.

Pay attention to how you feel

While sauna sessions offer intriguing benefits, they’re not a substitute for actual training. Saunas are also dehydrating, so it’s essential to rehydrate thoroughly afterward. If you have any cardiovascular concerns or other medical conditions, consult a professional before diving in. It’s all about balance—sauna use can be a valuable supplement to an existing training routine, but is not a replacement for it.

Shirtless Florida man risks it all, running during Hurricane Milton

As Category 3 Hurricane Milton slammed into the southern coast of Florida on Wednesday night, the U.S. government issued an urgent plea for all residents to evacuate the storm’s deadly path. But for one Tampa runner, no storm—even one as powerful as Milton—could derail his marathon training.

In a moment that left reporters and viewers baffled during a live News Nation broadcast, a shirtless runner was spotted casually jogging through the hurricane’s fierce winds and torrential rain. The runner quickly went viral on Instagram and X, with many shocked at his audacity—or perhaps his madness. This moment reminds us of the running video from a 2015 snowstormin Portland.

He even flashed a smile and waved at News Nation field correspondent Brian Entin, who was reporting live from the storm’s chaos. Stunned, Entin remarked, “That’s a Florida man for ya, right there. Jogging in the hurricane!”

Meanwhile, the camera operator couldn’t help but follow the runner as he sprinted through the storm, seemingly unfazed by the hurricane’s wrath. Clad only in athletic shorts and sneakers, the runner acted as though he were out for a leisurely jog on a sunny day, rather than in the midst of a life-threatening storm surge.

Hurricane Milton brought devastating winds and catastrophic flooding to much of Florida’s Gulf Coast, leaving 3,000,000 people without power. With warnings as dire as, “If you stay, you will die,” the runner remained undeterred—Florida’s own real-life Forrest Gump—determined to hit his mileage goals. Because, after all, when you’ve got a race coming up, even a Category 3 hurricane can’t stop you.

Marathon training waits for nothing apparently—not even Hurricane Milton.

How to Actually Enjoy Running (Even With the Occasional Blister or Side Stitch)

Six options that can help every kind of runner .

There are runners who make it look easy, with the smoothest form, quick cadence, and a smile on their face no matter what mile they’re clocking. And then, there’s the rest of us, who don’t exactly know how to enjoy running consistently. Maybe you have to drag yourself out of bed to run. Maybe most days, the time on your feet just ticks a little too slow.

Love it or hate it, running does wonders for your cardiovascular health, can boost mood, and help you achieve better mental health. Whether you’re a total beginner or a runner facing burnout, it is possible to fall in love (or back in love) with the run.

If you've been struggling with sticking to traditional training plans and truly want to learn how to enjoy running, we’ve compiled a few unique tools to help you run with your heart.

There are six options that can help every kind of runner approach running differently and try something new. Through time, distance, music, and feel, here’s exactly how to enjoy running (even with the occasional blister or side stitch.)

How to Enjoy Running by Tracking Time

Best for Runners Who...

Don’t mind having your hand held a little; want a fairly fail-safe method to easing into running; are a rule-follower; don’t mind frequently looking down at your wrist.

You’ll Need...

A watch. (A digital chronograph watch is easiest to follow and can be preset to beep at you when it’s time to run or walk.)

Where to do it:

Outside on the road, a trail, the track, or inside on a treadmill. If you do it on a trail or on hilly terrain on the road, you’ll need to adjust a bit based on feel: run for longer on a downhill, shorter on an uphill.

How to do it:

Follow any given run-by-time plan, like the Runner’s World walk-to-run plan that has helped thousands of beginners get started. Unless you have a photographic memory, either print and cut out the workout to take with you, or jot it down on something small like a business card and take that with you. Alternatively, you could try to memorize it, and/or you could take a picture of it with your phone to reference if you forget (and don’t mind taking your phone with you). You can preset some watches to help you stick to the intervals.

How to Enjoy Running by Loosely Tracking Time

Best for Runners Who...

Have a rebellious streak and want a

On a road, trail, treadmill, or track.

How to do it:

Walk for roughly the first 5 minutes. If you feel like walking for 6, go nuts.

Run until you don’t feel like running anymore. Maybe this is 30 seconds, maybe it’s a few minutes.

Walk again.

Run again, laughing in the face of structure. (Or just run.)

Repeat for the remainder of your run, aiming to run for a total of 2 or 3 minutes on your first time out. Break down those 2 or 3 minutes within a 30-minute outing however you want. The other 27 or 28 minutes, walk.

Walk to cool down.

Improve (week 3ish): Increase your total run time to 5 minutes.

Improve more (week 5ish): Increase your total run time to 10 minutes. And walk more if you bloody feel like it.

Improve even more (week 7ish): Increase your total run time to 15, 20, and eventually 30 minutes or more.

Tip: Make sure you’re entering this plan, and any other, from where you are physically and mentally as a runner. If you run regularly (but maybe hate it) for example, do the above by running, say, 20-30 minutes total, broken down

How to Enjoy Running by Monitoring How You Feel

Best for Runners Who...

Don’t love watches; need a break from technology; want to feel more in tune with your body.

You’ll Need...

An ability to listen to your body and mind.

Where to do it:

Anywhere!

How to do it:

Start by walking.

When your body feels moderately warmed up (less creaky than when you started; usually about 5 to 10 minutes in), break into a jog.

Stop running and start walking when you still feel sorta okay, but when you notice a hitch in your stride or a light strain (more than usual) in your muscles or breath. Do not wait to walk until you can’t breathe or talk.*

Start running again.

Repeat steps 3 and 4 for 3 or 4 rounds.

Walk for a few minutes after your last run segment to cool down.

Improve (week 3ish): Run for longer during each segment, but don’t make jumps that are too big. Give yourself at least two to three runs with similar run-length segments before adding time.

Improve more (week 5ish): Run for longer still during each segment. Again, do this gradually.

Improve even more (week 7ish): You got it. Run for longer during each segment, still listening to your body.

Tip: Choosing natural markers, as in “run until that big tree,” “walk until the stop sign,” can help keep you motivated. But if your body tells you to stop before then, listen.

* The Talk Test: If you can no longer speak a full sentence, it’s time to slow down and walk. Walk until you regain your breath and your muscles feel semi-ready. (Don’t wait until you feel perfect, because you won’t.)

How to Enjoy Running by Listening to Music

Best for Runners Who...

Need music to make your heart beat; don’t like watches but want some structure on your runs; can’t fathom getting out the door without music blasting in your ears.

You'll Need...

Some way to play music into your ears and carry said music player comfortably. (That probably means carrying

How to do it:

Walk for the duration of two songs (avoiding jam band epics).

Jog/run for the first verse of the next song.

Walk during the next verse and chorus of that song.

Jog/run for another verse, before walking until the end of the song.

Repeat the run/walk for four songs.

Walk home during the duration of two songs to cool down.

Improve (week 3ish): Warm up by walking for two songs. Once you feel comfortable jog/running for the duration of a verse, increase the jog/run duration from one verse to two.

Improve more (week 5ish): Warm up by walking for two songs. Jog/run fortwo verses and through the end of the chorus (while still walking for the restof the song). Repeat for four songs.

Improve even more (week 7ish): Warm up by walking for one or two songs.Jogging for an entire song, then walk a song, then jog/run for another entire song. Repeat for four or so songs.

Tip: Playing the same music/playlist will help you gauge your improvement.

Another tip: The cadence of a song can affect the speed with which your feet hit the ground, so choose songs accordingly. Look for a running playlist online or just choose songs that have an upbeat tempo. It’s tough to crank out miles to “The Way You Look Tonight,” unless you want to force yourself to run slower. Likewise, especially if you’re first starting out, avoid superfast dance beats. You don’t want the cadence of a song to make you feel badly about your stride or make you trip on yourself trying to keep up.

How to Enjoy Running by Monitoring Distance on a Track

Best for Runners Who...

Are a visual thinker; feel more comfortable in controlled environments; are competitive.

You'll Need:

A track.

Where to do it:

A track.

How to do it:

Walk two laps.

Jog/shuffle the curve of the beginning of the third lap.

Walk the rest of

Another tip: While you’re trying hard, take an inside lane. While you’re not, move to an outside lane. Always look over your shoulder before switching lanes so you avoid collisions and annoyed track mates.

How to Enjoy Running by Monitoring Distance off a Track

Best for Runners Who...

Are visual thinkers; don’t want to go by time.

You'll Need:

An ability to listen to your body; a treadmill, if doing this on a treadmill; a GPS-enabled device, if doing this by device.

Where to do it:

On a road, trail, or treadmill.

How to do it:

Walk until your body feels less creaky than when you started.

Spot something ahead of you, but not too far ahead of you—a tree, a telephone pole, a stop sign. If you’re on a treadmill or if going by distance measured by a device, choose a distance.

Jog/run to that thing/mileage.

Walk until another thing—a different tree, a different telephone pole, a yield sign. Or to the next mileage increment on your treadmill console or smartwatch.

Repeat, listening to your body. If the thing/increment you chose makes you go into overload—your muscles or lungs scream—walk sooner

How to (Actually) Burn Off Belly Fat—and Why It Matters

Of all the baseless fitness myths to have been peddled through ages of infomercials and influencers alike, the notion that you can “blast belly fat” is among the most audacious. Targeted fat loss, or spot reduction, is simply not a thing that our bodies are equipped to do.

“You can't spot reduce, no matter how promising the marketing and ads that tell you that's the case,” says Chris Mohr, PhD, RD, cofounder of Mohr Results. “While it would be nice if you could lose fat from wherever you’d like, your body handles fat as it wants.”

However, while you may not be able to bump belly fat to the front of your fat-loss queue, that’s not to say you can’t shed it. You absolutely can. Unlike the other 90% or so of fat that we carry on our bodies, belly fat—or visceral fat, to use its government name—is a particularly dangerous brand of baggage that has been shown to significantly raise your risk of a long list of serious health conditions. And the longer you ignore it, the harder it is to shake.

Here, we’ll explain why belly fat is worth your attention. Better yet, with the help of medical and fitness experts, we’ll tell you how to lose it—and won’t even try to sell you a DVD.

Why is belly fat more dangerous than “regular” fat?

Generally speaking, when we talk about fat, we’re talking about subcutaneous fat—the fat that resides just

How to tell if you’re carrying around excess belly fat

The most accurate way to measure your visceral fat would be with a CT or DEXA scan, although those aren’t necessarily practical or cost-effective for most people. Fortunately, in this case, a simple waist-to-hip ratio is more useful than specific numbers, so a regular old tape measure will do the trick.

“Basically, it's the ratio of your waist-to-hip circumference,” says Dr. Kumar. “For a man, we don't want it over one, meaning we don't want the waist to have a larger circumference than the hips. Low health risk is 0.95 or lower. And then high health risk is one or higher.”

Other warning signs that you might be approaching dangerous levels of belly fat can include elevated blood sugar, low testosterone, or even snoring and trouble swallowing. “As you accumulate visceral fat, you're probably slowly accumulating fat around other organs, like the esophagus and the trachea,” says Dr. Kumar.

How to burn off belly fat

The way we gain visceral fat is kind of like how you might rack up financial debt. Once your subcutaneous fat stores exceed their optimal level, excess calories begin getting stored as visceral fat, says Dr. Kumar. The main difference would be there’s no way to prioritize paying down your anatomical overdraft. But even though we can’t target visceral fat alone, there are a few things you can do to optimize your diet, workouts, and lifestyle so that you’re actively chipping away at it.

Prioritize Resistance Training and HIIT

A Harvard study that tracked the measurements of 10,500 American men over a 12-year period determined that weight training was more effective at reducing waistline size than any other activity, including moderate to vigorous aerobic training.

“When you strength train, two powerful things are happening,” says Luke Carlson, founder and CEO of Discover Strength. “The first is that you add lean muscle tissue to your body; the more lean muscle tissue you have, the more calories you're burning at rest, which means you're not storing those calories as fat on the abdomen. And the second is that when we do a tough strength training workout, we acutely burn five to nine percent more calories for the next three days.”

“What happens when you lift weights and increase your lean body mass is you become more sensitive to the hormone insulin,” explains Dr. Kumar. “Visceral fat is actually very insulin-resistant and comes along with a condition called insulin resistance. Building muscle treats insulin resistance, which reduces belly fat.”

While steady-state cardio has not proven to be particularly effective for burning visceral fat, high-intensity interval training (HIIT) running workouts have. Want to really kick things into high gear? Throw some strength exercises into an interval-based running workout.

Increase protein while decreasing overall calories

Carbs get villainized, but when it comes to fat loss it’s really all about creating an overall calorie deficit rather than

Don’t let poor sleep sabotage your progress

“The other piece that has to be discussed is certainly sleep,” says Dr. Mohr. “There have been studies showing that when you sleep less, you eat more and gain more weight.”

In one recent study, published last year in the journal Sleep Medicine, researchers reported a “significant” inverse association between sleep duration and visceral fat mass. In other words, the less sleep people got, the more visceral fat they gained. Interestingly, subcutaneous fat was not affected, strengthening the connection between sleep and visceral fat in particular. It’s also worth noting that the waistline-protecting benefits of sleep appeared to top out at eight hours.

While sleep alone probably isn’t going to burn off your gut, don’t let it be the thing that undermines all of your other efforts to reduce belly fat. “We know that sleep plays a huge role in weight loss and weight gain,” says Dr. Mohr. “It’s a big piece of the puzzle that we need to think about.”

Thanksgiving foods to avoid before your turkey trot

With Thanksgiving just days away, it’s hard not to get excited about your favourite holiday dishes—roast turkey, stuffing, mashed potatoes, and, of course, pumpkin pie for dessert. You might also be planning a run along your favourite scenic trail, now that the crisp autumn weather has arrived. To make sure you can enjoy your turkey trot without any post-feast regrets, here are a few foods you might want to go easy on the night before your run.

Stuffing

Indulging in some stuffing might seem like the perfect way to carb-load, but it won’t benefit your run as much as you’d think. The white bread typically used is high on the glycemic index, meaning it causes your blood sugars to spike, and then crash. Opting for complex carbs, such as squash or sweet potatoes, will raise your blood sugar slowly, supplying you with more energy over an extended period of time.

Mashed potatoes and gravy

Your favourite mashed potatoes and gravy might be loaded with sodium, which can leave you dehydrated during a run, and fat, which takes longer to digest and could still be sitting in your stomach. This is especially true if you’re using boxed or canned potatoes. Making these dishes from scratch lets you cut back on added salt and butter, helping avoid any belly troubles.

Turkey drumsticks

Turkey is a lean protein that can help with muscle repair without being really high in fat–if you eat white meat (over dark). The dark meat and turkey legs are lower in protein and higher in fat, making them less ideal, and the skin is the fattiest part entirely. If you’re prone to having a sensitive stomach on a run, sticking to primarily white meat can help you avoid that sluggish feeling.

Cruciferous vegetables

Veggies that are part of the cruciferous family are high in fibre; this includes broccoli, Brussels sprouts, cabbage, cauliflower and kale. Fibrous foods can increase bloating, cause digestive discomfort and even leave you dehydrated–all things you don’t want to deal with when exercising.

Overall, avoiding overeating and straying from your regular pre-run foods are the best ways to ensure you don’t feel like a turkey when you hit the trails.

Legese and Chepngetich lead Chicago Marathon fields

Ruth Chepngetich heads to the Bank of America Chicago Marathon on the hunt for a hat trick, while Birhanu Legese is the fastest in the men’s field for the World Athletics Platinum Label road race on Sunday (13).

The women’s race features a clash between Chepngetich, her Kenyan compatriot Joyciline Jepkosgei and Ethiopia’s Sutume Kebede – three sub-2:17 runners who form part of a field that includes another six women to have dipped under 2:20.

Chepngetich, the 2019 world marathon champion, won in Chicago in 2021 and 2022, and followed that with a runner-up finish to Sifan Hassan last year. She clocked 2:14:18 on that occasion, while her PB of 2:14:18 set in Chicago in 2022 makes her the fourth fastest women’s marathon runner in history.

She ran 2:24:36 for her most recent marathon, in London in April, and placed ninth, but then clocked 1:05:58 to win the 21k Buenos Aires half marathon in August.

Jepkosgei, who won the London Marathon in 2021 and New York City Marathon in 2019, finished fourth in Chicago last year in 2:17:23. 

She improved by one place when returning to marathon action in London in April, setting a PB of 2:16:24.

It’s Kebede who leads this season’s top list, thanks to the PB of 2:15:55 she set to win the Tokyo Marathon in March. That puts her at No.8 all time and she will be hoping to make the most of the fast course in Chicago.

“After seeing what my teammate Kelvin Kiptum did last year, I want to come to Chicago to do something great,” said Kebede, who finished 15th in last year’s race.

Kiptum, who was part of Kebede’s training group, died in a road traffic accident in February, just four months after he set his world marathon record of 2:00:35 in Chicago. This year, the event will honour Kiptum’s legacy with a moment of silence at the start line.

Joining Chepngetich, Jepkosgei and Kebede on that start line will be three more women with PBs under 2:18 – Ethiopia’s Degitu Azimeraw, Ashete Bekere and Hiwot Gebrekidan – plus Kenya’s Irine Cheptai, who ran 2:18:22 in Hamburg in April.

The field also features the second and third fastest ever US women’s marathon runners, Keira D’Amato and Betsy Saina, who have also dipped under 2:20. They are joined in this competitive field by their compatriots Sara Hall and Emma Bates.

Ethiopia’s Legese leads the men’s field with the PB of 2:02:48 he ran in Berlin in 2019. That performance puts him sixth on the men’s world marathon all-time list but since then his highest marathon finish has been a third place, achieved in Rotterdam with a 2:05:16 run in April.

The two-time Tokyo Marathon champion will want to return to winning ways when he heads back to Chicago, where he placed 10th when making his World Marathon Majors debut in 2018, but he faces tough opposition.

Six other men in the field have PBs faster than 2:06, including Kenya’s Amos Kipruto, Vincent Ngetich and John Korir, and Ethiopia’s Dawit Wolde, Amedework Walelegn and Mohamed Esa.

Kipruto, the 2019 world bronze medallist, and Ngetich have matching PBs of 2:03:13. Kipruto won the London Marathon in 2022 and trains with Benson Kipruto, who won that year’s Chicago Marathon, while Ngetich was second in the Berlin Marathon last year, five places ahead of Kipruto. He was also third at this year’s Tokyo Marathon.

Korir ran his PB of 2:05:01 when finishing third in Chicago in 2022, while Wolde ran 2:03:48 in Valencia last year, Esa has a best of 2:05:05 from Amsterdam in 2022 and Walelegn clocked 2:04:50 in Rotterdam in April, finishing runner-up – one place ahead of Legese.

Looking to join them at the front of the field will be Kenya’s Daniel Ebenyo, the world 10,000m and half marathon silver medallist who makes his marathon debut. The 29-year-old ran a 59:30 half marathon in Berlin in April, 26 seconds off his PB set in Manama in 2022.

Ethiopia’s Jemal Yimer Mekonnen, who finished fourth in the half marathon at last year’s World Road Running Championships behind runner-up Ebenyo, is back in marathon action after his win in Seoul in March.

Among the athletes racing on home soil are USA’s Zach Panning, CJ Albertson and Brian Shrader.

Elite fields

WomenRuth Chepngetich (KEN) 2:14:18Sutume Kebede (ETH) 2:15:55Joyciline Jepkosgei (KEN) 2:16:24Degitu Azimeraw (ETH) 2:17:58Ashete Bekere (ETH) 2:17:58Hiwot Gebrekidan (ETH) 2:17:59Irine Cheptai (KEN) 2:18:22Keira D'Amato (USA) 2:19:12Betsy Saina (USA) 2:19:17Sara Hall (USA) 2:20:32Emma Bates (USA) 2:22:10Buze Diriba (ETH) 2:23:11Sara Vaughn (USA) 2:23:24Susanna Sullivan (USA) 2:24:27Gabi Rooker (USA) 2:24:35Lindsay Flanagan (USA) 2:24:43Stacey Ndiwa (KEN) 2:25:29  Lauren Hagans (USA) 2:25:56Annie Frisbie (USA) 2:26:18Jackie Gaughan (USA) 2:27:08Dominique Scott (RSA) 2:27:31Diane Nukuri (USA) 2:27:50Makena Morley (USA) 2:30:25Anne Marie Blaney (USA) 2:30:43Amy Davis-Green (USA) 2:33:09Aubrey Frentheway (USA) debut

MenBirhanu Legese (ETH) 2:02:48Amos Kipruto (KEN) 2:03:13Vincent Ngetich (KEN) 2:03:13Dawit Wolde (ETH) 2:03:48Amedework Walelegn (ETH) 2:04:50John Korir (KEN) 2:05:01Mohamed Esa (ETH) 2:05:05Jemal Yimer (ETH) 2:06:08Kyohei Hosoya (JPN) 2:06:35Toshiki Sadakata (JPN) 2:07:05Tatsuya Maruyama (JPN) 2:07:50Yuichi Yasui (JPN) 2:08:48Jorge Castelblanco (PAN) 2:09:24Zach Panning (USA) 2:09:28Brian Shrader (USA) 2:09:46CJ Albertson (USA) 2:09:53Tomoki Yoshioka (JPN) 2:10:03Reed Fischer (USA) 2:10:34Nathan Martin (USA) 2:10:45Colin Mickow (USA) 2:11:22Kevin Salvano (USA) 2:11:26Jacob Thomson (USA) 2:11:40Turner Wiley (USA) 2:11:59Shadrack Kipchirchir (USA) 2:13:02JP Flavin (USA) 2:13:27Charlie Sweeney (USA) 2:13:41Ben Kendell (USA) 2:15:49Phil Parrot-Migas (CAN) 2:15:53Aaron Gruen (USA) 2:15:56Daniel Ebenyo (KEN) debutPeter Lynch (IRL) debutAlex Maier (USA) debutAlex Masai (USA) debut

TCS Toronto Waterfront Marathon elite field announced for 2024

We are just 10 days away from Canada’s largest race weekend: the 2024 TCS Toronto Waterfront Marathon. Since 2015, this event has also served as the annual Canadian Marathon Championships. This year’s race will feature everything from former champions and national record holders to rising stars looking to make their mark on the 42.2 km distance.

Here’s your cheat sheet for the men’s and women’s elite fields in Toronto.

Canadian men’s field

Andrew Alexander (Toronto): The 25-year-old former NCAA standout won the 2023 Toronto Waterfront Half-Marathon in 62:44. He is coached by Matt Hughes, the Canadian record holder in the men’s 3,000m steeplechase, and former Canadian marathoner Dave Reid. Alexander is aiming for a sub-2:10 finish at his hometown marathon.

Thomas Broatch (Vancouver): The reigning Canadian marathon champion. He was the first Canadian across the line last year in his marathon debut (2:16:25). Four months later, Broatch took another shot at the distance, lowering his personal best by more than four minutes at the 2024 Houston Marathon (2:11:54).

Justin Kent (Surrey, B.C.): This will be Kent’s first time competing at the Toronto Waterfront Marathon. He ran his PB of 2:13:07 at the 2023 Prague Marathon, earning him a spot on Team Canada’s men’s marathon team for the 2023 World Athletics Championships.

Maxime Leboeuf (Gatineau, Que.): Leboeuf finished third at the 2022 Montreal Marathon in 2:24:25. He’s a former graduate of Queen’s University XC program and an avid cross-country skier.

Kieran McDonald (Halifax): McDonald will be making his marathon debut in Toronto. He ran his half-marathon best of 65:45 at the 2024 Houston Half Marathon in January.

Alex Neuffer (Stratford, P.E.I.): Neuffer ran his PB of 2:21:34 at the 2022 Boston Marathon, finishing as one of the top Canadians. He’s a graduate of St. Francis Xavier University’s XC program and a training partner of Kieran McDonald (see above). 

Thomas Nobbs (Vancouver): The 25-year-old will be running his second-career marathon in Toronto. He made his debut in Philadelphia last fall, running 2:19:13. Nobbs finished just off the podium at the 2024 Canadian 10K Championships, in 29:31. He also finished second at the Canadian Half Marathon Championships in Winnipeg in June.

Sergio Ráez Villanueva (Mississauga, Ont.): Ráez Villanueva has competed at the Toronto Waterfront Marathon for the last two years. He set his best of 2:18:04 here in 2022 (his marathon debut). Ráez Villanueva is self-coached and also coaches youth athletes in his hometown of Mississauga.

Tristan Woodfine (Cobden, Ont.): Coached by former Canadian Olympic marathoner Reid Coolsaet. Woodfine won the half marathon here in 2022. He has the fastest time among Canadian men in the field, with a PB of 2:10:39 from Houston earlier this year.

International men’s field

Elvis Cheboi (Kenya): Cheboi ran his personal best of 2:09:20 to win the 2023 Toronto Waterfront Marathon. (Reigning champion)

Mulugeta Uma (Ethiopia): Uma ran 2:05:33 to win the 2024 Paris Marathon in April. He has the fastest personal best in the men’s field.

Abdi Fufa (Ethiopia): Fufa finished just off the podium at the 2024 Dubai Marathon in January (2:06:23). He ran his PB of 2:05:57 at the Siena Marathon in 2021 (where he was second). The 29-year-old is looking for his first marathon win.

Hailu Zewdu (Ethiopia): The 29-year-old ran his PB of 2:06:31 at the Dubai Marathon in 2020. He has not broken 2:09:00 in his six marathons since.

Gizealew Ayana (Ethiopia): Ayana is the youngest elite athlete in the field–he’s only 21. He ran his PB of 2:07:15 to win the 2023 Paris Marathon in his debut at the distance.

Domenic Ngeno (Kenya): The 26-year-old is the fastest Kenyan marathoner in the Toronto field. He won the 2024 L.A. Marathon in March in 2:11:01. Ngeno’s PB of 2:07:26 was from a podium finish at the 2023 Eindhoven Marathon in the Netherlands.

Noah Kipkemboi (Kenya): A veteran of the marathon distance. The 31-year-old has competed at more than 10 marathons in his career. He podiumed at the Enschede Marathon earlier this year, with a time of 2:09:06. 

Brian Kipsang (Kenya): Kipsang arrives in Toronto fresh off a personal best at the 2024 Milan Marathon in March, where he placed second in 2:07:56. The 30-year-old has finished in the top five at three of his last four races. 

Abe Gashahun (Ethiopia): Gashahun has the fastest half-marathon personal best in the field of 59:46. He’s had success at shorter distances and cross country, but it hasn’t yet translated to the marathon. The 26-year-old ran 2:08:51 earlier this year in Saudi Arabia.

Sydney Gidabuday (U.S.A.): Former member of Adidas Tinman Elite Track Club in Colorado. Gidabuday made his marathon debut on Canadian soil at the 2023 Ottawa Marathon, where he finished ninth. His PB of 2:14:34 was run at the hilly NYC Marathon in 2023.

Yusuf Nadir (U.S.A.): Personal best of 2:15:27 from the 2023 Grandma’s Marathon in Duluth, Minn. He finished 25th at the U.S. Olympic Marathon Trials in February.

Aidan Reed (U.S.A.): Also made his marathon debut at the 2023 Ottawa Marathon–2:20:23. Reed ran collegiately at Southern Utah University, following in the footsteps of Canadian marathon record holder Cam Levins.

Canadian women’s field

Kate Bazeley (St. John’s, N.L.): The 40-year-old ran her PB of 2:36:35 in Toronto in 2019. Earlier this year, Bazeley represented Team Canada at the World XC Championships in Belgrade, Serbia.

Anne-Marie Comeau (Saint-Ferréol-les-Neiges, Que.): The 2018 Canadian (winter) Olympian ran her marathon best of 2:34:51 in Toronto last year, crossing the line as the second Canadian woman.

Asia Dwyer (Toronto): Dwyer ran her personal best of 2:42:45 at the 2023 Toronto Waterfront Marathon last fall. She told Canadian Running in an interview for the November/December 2024 issue of the print magazine that she is looking to smash her previous best.

Rachel Hannah (Port Elgin, Ont.): Hannah was the top Canadian finisher at the 2024 Ottawa Marathon in May. She won a bronze medal for Canada at the 2015 Pan-American Games in Toronto. She ran her personal best of 2:32:09 was at the 2016 Houston Marathon.

Liza Howard (Toronto): Howard told Canadian Running in an interview that her goal is to reach the podium and run a personal best. Howard ran her current personal best of 2:35:29 at the 2022 Chicago Marathon. She has unofficially broken the Canadian women’s 50K record, twice, in her marathon build for this race.

Erin Mawhinney (Hamilton): The 28-year-old runner will be making her marathon debut in Toronto. She is coached by two-time Canadian Olympian Reid Coolsaet. She broke the tape at the Toronto Waterfront Half Marathon last year, running a PB of 1:13:50.

Melissa Paauwe (Calgary). Paauwe is carrying the pride of Calgary into Toronto. She ran her PB of 2:41:12 at the 2023 Chicago marathon, and finished as the top Canadian.

Leslie Sexton (Markham, Ont.): Sexton returns to Toronto to run her hometown marathon. She said she will be trying to qualify for Worlds in Tokyo next year. She set her PB of 2:28:14 at the 2024 Houston Marathon this year, but missed the Olympic standard by two minutes.

Natasha Wodak: (Vancouver) started her marathon career here in 2013 but has not returned until this year; has never won the championship. Her PB of 2:23:12 from the 2022 Berlin Marathon stands as the current Canadian record.

International women’s field

Waganesh Mekasha (Ethiopia): Has a personal best of 2:22:45  from the 2019 Dubai Marathon. The 32-year-old Ethiopian won the 2023 Ottawa Marathon and finished second in Toronto last fall, with a time of 2:23:12.

Afera Godfay (Ethiopia): Godfay finished third behind compatriots Buze Diriba and Mekasha (see above) last year. She has a personal best of 2:22:41 and has finished in the top five in four of her last five marathons.

Roza Dejere (Ethiopia): The 27-year-old Ethiopian has the fastest personal best in the women’s field (2:18:30). She finished fourth in the women’s marathon at the Tokyo Olympic Games. She comes to Toronto as a threat to the course record of 2:22:16, which was set in 2019.

Meseret Gebre (Ethiopia): Gebre hasn’t raced since Toronto last fall, where she finished seventh in 2:29:54. She set her PB of 2:23:11 to win the Barcelona Marathon in 2022.

Valentina Matieko (Kenya): One of two Kenyan women in the international elite field. Matieko comes to Toronto fresh off a personal best earlier this year at the Paris Marathon in April (2:24:21).

Lydia Simiyu (Kenya): Simiyu ran her PB of 2:25:10 earlier this year at the Rome Marathon. She served a six-month doping suspension in 2022 after she tested positive for chlorthalidone after the Poznan Half Marathon in Poland.

Rediet Daniel (Ethiopia): Two top-five finishes in her three professional marathon starts. The 24-year-old Ethiopian ran her personal best of  2:26:25 at the 2024 Doha Marathon in February.

The TCS Toronto Waterfront Marathon, to be held on Oct. 20, is Canada’s premier running event and the grand finale of the Canada Running Series (CRS). Since 2017, the race has also served as the Athletics Canada marathon championship and Olympic trials.

Kenyans target a double hat-trick in Munich

Kenya’s elite runners target a double hat-trick at Sunday’s Generali Munich Marathon: If successful it will be the third time in a row that runners from this country take Germany’s fourth biggest marathon race.

Cosmas Birech and Shamilah Kipsiror are heading the start list with personal bests of 2:08:03 and 2:27:33 respectively.

Organizers registered a record total of over 27,000 entries from 120 countries for the 38th edition of the Generali Munich Marathon, which will start and finish next to the iconic Munich Olympic Stadium. Due to building works in the arena runners can not finish inside on the track this year. While the total figure includes races at shorter distances there will be around 6,200 marathon runners on Sunday.

A number of athletes had to cancel their start due to either injuries of visa problems. The latest withdrawal came from Dominic Nyairo of Kenya, who would have been a strong favorite on Sunday. However there is still enough talent left to produce a good race. “It is our aim to achieve winning times of sub 2:09 and sub 2:26,“ said Michael Kraus, the elite field coordinator. The weather might be challenging, but we remain optimistic to see faster winning times than last year.“

Cosmas Birech ran his personal record when he won the Rome Marathon in 2018 with 2:08:03. Rome is not known as a particularly fast course, so Birech hopes to achieve a similar time at the Generali Munich Marathon. Fellow Kenyans William Kibor and Benard Chumba are also among the favorites. Kibor has a PB of 2:08:32 from the Vienna City Marathon back in 2012 and Chumba ran 2:10:33 in Marrakech last year. All three of them are from Kaptagat and train together. “My training went very well and I feel that I am in the same kind of shape as when I ran my personal best. If the weather is good I hope to run between 2:07 and 2:09 on Sunday,“ said William Kibor at Friday’s press conference in Munich.

A marathon debutant could do very well on Sunday: Kenya’s Nehemiah Kipyegon showed very promising form recently. The 26 year-old improved his half marathon PB to 60:34 in Copenhagen last month. In the highly competitive race he finished ninth. Siyum Tola of Ethiopia is another athlete who will run his debut in the Generali Munich Marathon. He has been involved in marathons as a pacemaker and is a training partner of Milkesa Mengesha who won the Berlin Marathon two weeks ago.

In the women’s race Shamilah Kipsiror will be the main favorite. The Kenyan improved to 2:27:33 for fourth place in Rome this spring. Her half marathon PB of 67:53 indicates that there is potentially more to come, especially on a flat course like Munich. A trio of Ethiopians will most likely be her strongest rivals on Sunday. Gelane Senbete has a personal record of 2:29:54 while Gadise Negasa has run 2:30:30. Asmare Assefa could be in for a surprise and a big improvement. So far she has not run faster than 2:33:10 but the Generali Munich Marathon will be her first race outside Africa. Assefa is in the same training group with Tola and Mengesha in Addis Ababa.

“We are thrilled by the record entry which means we have a 20 percent surge compared to last year. We are proud of these figures which show that our event and the course are really popular,“ said Gernot Weigl, who runs the Generali Munich Marathon as Race Director for almost 25 years. Stronger elite fields and international media work have helped bring up the numbers recently.

Although the city of Munich benefits from the growing number of international runners the event attracts, it was Munich’s government that clouded the future of the Generali Munich Marathon. Officers of the city’s district department (Kreisverwaltungsreferat) decided to pass on the right of staging a marathon in the city to a new organizer who has never ever staged a road race. There is talk of a two-lap marathon course and it looks as if the city of Munich gambles with a successful international event that in addition keeps a legacy of the 1972 Munich Olympic Games. “I have never heard of anything like this happening to a major international marathon race,” said Gernot Weigl, who is now legally challenging the decision of the Munich district department.

Four things your training plan might be getting wrong

Feel like you're putting in the time but only spinning your wheels? The problem probably isn't you.

Are you following your running plan exactly, but not seeing the results you expected? It might not be you—it could be the plan itself, and we’re here to help with four ways your training plan might be leading you astray (and what to look for). Many runners stick to their schedules without questioning if the plan actually fits their needs or if they’re making some common training mistakes.

Montana DePasquale, a running coach based in Rhode Island, has some suggestions for runners who feel like they’re putting in all the work without seeing the rewards.

1.- Your training paces are wrong

If you’re training at your goal race pace rather than where your fitness is right now, you could be doing more harm than good. When you train too fast too soon, you risk burnout or injury—and it can be disheartening to feel like you are never hitting your targets. Instead, DePasquale suggests using a fitness test or a time trial to establish your current baseline. From there, you can build up in a way that allows for steady progress. Training at a pace that matches your current fitness level will help you improve gradually and safely, setting you up to eventually hit those race goals.

2.- You haven’t personalized your plan

A cookie-cutter plan may not address your specific strengths, weaknesses or even interests. If you love trails but your plan sticks to flat roads, your motivation may dip. Or, if you’re an injury-prone runner, the prescribed mileage may be too high. Maybe Sundays aren’t the best day for you to fit in a longer run, and you’re constantly rushed or having to cut things short. Tailor your plan to reflect your individual needs, from cross-training preferences to rest days. Your training plan should feel like a custom fit, not a one-size-fits-all solution.

3.- You’re not taking enough time to let the work sink in

In running, atience and consistency are key. Your muscles and cardiovascular system need time to adapt to the stress you’re putting on them. Many runners make the mistake of switching things up too soon, expecting to feel faster right away. Give your body time to respond to the training you’ve put in and allow for proper recovery between big efforts. DePasquale suggests the six-month mark as a good rule of thumb—if you’re not seeing rewards by this point, it’s probably time to re-evaluate. If you’ve been training for three months or less, you need to allow your body more time to make adaptations.

4.- Your lifestyle choices are dragging you down

Even the best training plan won’t make up for poor lifestyle habits. If you’re not fuelling your body with quality nutrients, getting enough sleep or cutting back on alcohol, you’re getting in your own way. Sleep, in particular, is crucial for recovery and performance. Re-evaluate your habits and make sure they’re supporting your running—not holding you back. Small tweaks can go a long way.

Amos Kipruto eyes comeback victory at Chicago Marathon after injury struggles

Amos Kipruto will be seeking a comeback victory at the 2024 Chicago Marathon honoring late friend Kelvin Kiptum after injury setbacks.

The 2022 London Marathon champion Amos Kipruto is gearing up for a return to the world stage at the 2024 Chicago Marathon aiming for a victory that could re-establish his position among the elite long-distance runners.

After a year hampered by injuries and personal struggles, the Kenyan athlete is determined to make a statement on the streets of Chicago this Sunday, October 13.

For Kipruto, this race is not just another competition—it marks the end of a long road to recovery.

The bronze medalist from the 2019 World Marathon Championships revealed that an injury in early 2024 kept him sidelined for much of the season, forcing him to withdraw from races, including the London Marathon, where he had hoped to defend his 2022 title.

"I was supposed to race in London [2024], but it was late. I tried to treat it, but I decided to be patient and focus on the treatment," Kipruto explained in an interview with Olympics.com.

"Now, I am focused on the next race. I am back and injury-free."

A testing year and the mental toll

Kipruto’s journey back to fitness has not been easy and the athlete candidly shared how his physical setbacks also affected him mentally.

“In 2020, I got a tendon tear injury and I went through some low moments,” he recalled.

“It was difficult. I felt like I had more to prove after winning in London, but the injuries and the uncertainty that followed were challenging.”

The challenges, however, were not something Kipruto faced alone. He credits his coach, Claudio Berardelli, and his management team for keeping his spirits high during the difficult times.

"My coach Claudio and the management supported me, and gave me hope that I will be back. They kept telling me to be patient and that my time would come again."

A special race with extra motivation

The Chicago Marathon is set to be Kipruto's first major marathon race since his 2023 Berlin Marathon disappointment, where he was unable to reclaim the form that had made him a champion in London.

However, Kipruto enters this race not just with a desire to win, but with added emotional motivation.

The Kenyan star will also be running in honor of the late Kelvin Kiptum, the 2023 London Marathon winner, who passed away unexpectedly after his victory.

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Kiptum’s death shook the running community, and Kipruto, a close friend and fellow Kenyan, wants to use the race as a tribute.

"This race is special for me," Kipruto said.

"I want to honor Kelvin’s memory with a strong performance. He was a friend and an inspiration to many."

Eyes on a personal best and redemption

While Kipruto has already secured his spot on Kenya’s 2024 Olympic team, this race will be critical in demonstrating that he is still a force to be reckoned with.

"My goal is to try to run a personal best,” he said.

“I want to show the world that I am still the kind of athlete who is capable of winning a major marathon.”

The Chicago Marathon will be Kipruto’s first competitive race on American soil, and he’s fully aware of the expectations.

"I have a big challenge and a big task ahead of me. I know I must work hard so that I can prove that I can still [win]," he said confidently.

After a quiet season filled with rehabilitation and only one documented 10km race in Gabon in June, Kipruto is ready to reclaim his place at the top.

As he lines up on Sunday, the world will be watching to see if the Kenyan star can cap off his season with the redemption he seeks.

"I'm going into the race fresh and focused.I know I’ve had setbacks, but now it's time to show the world I am back."

Ruth Chepngetich leads Chicago Marathon elite line-ups

The Kenyan will be targeting her third victory in Chicago whilst Ethiopia’s Birhanu Legese leads the men’s field.

This weekend, all eyes will be on Chicago as the city hosts the Bank of America Chicago Marathon on Sunday (October 13), promising a thrilling showdown amongst top-tier athletes.

In the women’s competition, Kenya’s Ruth Chepngetich, a former Chicago Marathon winner in 2021 and 2022 and the fourth-fastest woman in marathon history, is set to return to the course, which winds through 29 neighborhoods.

The 30-year-old enters as the fastest woman in this year’s line-up after winning the title in 2022 by running her fastest time of 2:14:18. At the time, she was 14 seconds short of Brigid Kosgei’s world record of 2:14:04, before Tigist Assefa (2:11:53) and Sifan Hassan (2:13:44) went quicker in 2023.

The 2019 world champion secured a second-place finish in Chicago last year behind Sifan Hassan.

Yet, it will not be an easy run to victory for Chepngetich. Ethiopia’s Sutume Kebede, fresh off her Tokyo Marathon win, arrives with the fastest marathon time of 2024, having ran 2:15:55 in Tokyo.

Kebede has had a stellar year, setting a record time of 64:37 at the Aramco Houston Half Marathon – the fastest-ever women’s half marathon time on US soil.

Chepngetich and Kebede will be joined by Kenya’s Joyciline Jepkosgei, who has previously taken titles at the New York City Marathon in 2019 and London Marathon in 2021. Jepkosgei finished third this year in London where she clocked her personal best of 2:16:24.

American athletes Keira D’Amato (2:19:12) and Betsy Saina (2:19:17) join the list of athletes. D’Amato, a former American record holder in the marathon, is making a comeback as a competitor after working as a commentator. Meanwhile, Saina, who had to withdraw from the Chicago Marathon in 2019 due to illness, returns to make her mark.

The men’s race will also feature a highly competitive field with Ethiopia’s Birhanu Legese leading the charge. Legese, who recorded an impressive 2:02:48 at the 2019 Berlin Marathon is the fastest on paper.

A two-time Tokyo marathon champion, this will be his second time tackling the Chicago course after finishing 10th in 2018 with a time of 2:08:41. Most recently, Legese took third place at the 2024 Rotterdam Marathon.

Legese will be up against strong competition, particularly from Kenya’s Amos Kipruto and Vincent Ngetich, who both hold personal bests of 2:03:13.

Kipruto, a bronze medallist at the World Championships in Doha 2019, claimed victory at the 2022 London Marathon. Ngetich won bronze in the Tokyo marathon earlier this year.

Three snappy stair sessions for speed and stamina

Stair-running is a secret weapon for runners. If you’re ready to shake things up, build serious power and improve your endurance, we’ve got three workouts to help you get started. Climbing stairs ramps up your heart rate in no time, giving you both an aerobic and a strength workout in one. Plus, it’s lower impact than pounding pavement, making it a fantastic way to train without risking injury.

Stair running isn’t just cardio; it also targets key running muscles. Each step up mimics the motions of lunges and squats, firing up your quads and glutes. Your calves, hamstrings and core also get in on the action—and since you’re constantly lifting your body weight against gravity, stair running brings on the burn quicker than most workouts. Best of all, it’s a perfect cross-training option for runners, combining cardio and bodyweight training in one efficient session.

For a solid stair-climbing session, find a set of stairs that are wide enough for a comfortable stride and have a stable, even surface. Outdoor stairs in parks, stadium bleachers or longer public staircases work well, with plenty of space and variety in height. For a real challenge, aim for a staircase with at least 20-30 steps. If you’re indoors, steer clear of narrow or overly steep stairs that could limit movement or increase your risk of injury.

1.-Simple sprints

The quick bursts of intensity in this workout boost your anaerobic threshold, helping you power through short, steep hills on your runs. Feel like 20 second-intervals are too short to help you hit your goals? Go ahead and extend those intervals, or jog down the steps instead of walking.

Warm up with 5-10 minutes of brisk walking or easy running, followed by some dynamic stretches.

Run up the stairs as fast as you can for 20 seconds, then walk back down slowly to recover. Repeat this cycle for 10 minutes.

Cool down with 10 minutes of very easy running.

2.- Leg-burning bounces

Warm up with a 15-20 minute easy run, or walk up and down the stairs for 5-10 minutes.

Run up and down the stairs for 2 minutes, followed by 60 seconds of rest (walking or standing).

Hop up the stairs on one leg for 15 steps, walk back down, and repeat on the other side.

Hop up the stairs on both legs for 20 steps, walk back down, followed by 60 seconds of rest.

Run up and down the stairs for 2 minutes; follow that with a 10-minute easy run to cool down, or walk up and down the stairs for 5-10 minutes.

3.- Spicy stair pyramid

Warm up with 5-10 minutes of easy running.

Sprint up the stairs for 15 seconds, walk down, and rest for 15 seconds.

Gradually increase the sprint interval by 15 seconds after each set (30, 45 and then 60 seconds), and then decrease back down the pyramid.

Cool down with a 5-minute easy run.

Modification: if you’re hoping for fewer sprints and more stamina, try the same style of workout, but with longer, more sustained efforts. After a 10-15 minute easy warmup, run up and down the stairs for 2 minutes followed by 30-60 seconds of rest, run up and down for 3 minutes followed by 30-60 seconds of rest, run up and down for 4 minutes followed by 30-60 seconds of rest, and continue back down the pyramid.

If you’re just starting with stair running, prioritize safety by keeping your workouts straightforward and brief. Staying mentally engaged throughout your session is crucial to avoid tripping or feeling unsteady on your feet. Remember, there’s no need to push yourself too hard—a concise stair workout can still elevate your heart rate and give your legs a solid challenge without overwhelming you. Focus on maintaining good form, and you’ll reap the benefits while minimizing the risk of injury.

Cherop, Negewo and Kipkemoi are set to challenge for victory in Istanbul

A mix of highly experienced marathon runners with strong personal records and younger challengers could produce some fascinating races at the 46th Türkiye Is Bankasi Istanbul Marathon on November 3rd.

Ethiopia’s Abebe Negewo and Kenneth Kipkemoi of Kenya head the current start list with personal bests of sub 2:05:00. Kenya’s former World Championships’ marathon bronze medalist Sharon Cherop is the fastest woman on the list with 2:22:28. Cherop, Negewo and Kipkemoi have all turned 40 this year, but they are still going very strong. They will have to hit top form if they want to challenge for victory in Istanbul. Ethiopians Kelkile Gezahegn and Sentayehu Lewetegn will be among their rivals while 24 year-old debutante Betty Kibet of Kenya could produce a surprise.

A total of 42,500 runners have entered the race that leads the athletes from the Asian side of the city onto the July 15 Martyrs Bridge and then into the European part of Istanbul. 7,500 of them will run the classic distance on 3rd November. The event is a World Athletics Gold Label Road Race, which guarantees high standards in every aspect. Entries will still be accepted until next Monday (October  14th) at: https://maraton.istanbul

“No marathon is run in a city that bears the traces of three great empires that have left a significant mark on world history. No marathon passes over a bridge that connects continents above a magnificent strait. Thanks to this unique feature, we believe that the Türkiye Is Bankasi Istanbul Marathon is the best thematic marathon in the world,” said Race Director Renay Onur.

There are now many examples of runners who have turned 40 and still going strong: Kenenisa Bekele, Tadesse Abraham or Edna Kiplagat are among them. With a personal best of 2:04:51 Abebe Negewo is the runner with the fastest PB in the Istanbul field. He ran this time in Valencia in 2019 when he was fourth. While Negewo, who is also known as Abebe Degefa, has not raced as often as during his early career he produced one excellent marathon in each year: 2:05:27 in Valencia in 2021, 2:06:05 in Hamburg in 2022 and 2:08:12 in Rotterdam last year. Negewo has not competed yet this year, so if he wants to continue this streak of strong results Istanbul will be his best chance.

Kenneth Kipkemoi is the other top-class marathon runner in Istanbul’s men’s field who turned 40 this year. The Kenyan’s last three marathons were consistently fast: Kipkemoi ran 2:08:15 in Rotterdam in 2023 and then won the Eindhoven Marathon in the autumn with a personal best of 2:04:52. This year he returned to Rotterdam where he was fourth with 2:05:43.

Two Ethiopians who are more than ten years younger will be among the favourites as well. 28 year-old Kelkile Gezahegn, who has a PB of 2:05:56, is a runner who focusses fully on the classic distance. Since the start of his international career in 2016 he competed only in city marathons. He managed to win all his first four marathons in the year 2016, all in China. “The marathon is my distance,“ said Kellie Gezahegn when he won the Frankfurt Marathon in 2018. Dejene Debela is 29 years old and ran his personal best of 2:05:46 when he was runner-up in Chicago in 2019. After a two year-break, which seems to have been injury related, he came back this year with 2:09:33 in Taiyuan, China.

Sharon Cherop is the most prominent athlete in the elite field of the Türkiye Is Bankasi Istanbul Marathon. The 40 year-old Kenyan took the bronze medal in the marathon at the World Championships in Daegu, South Korea, in 2011. A year later Cherop won the prestigious Boston Marathon and in 2013 she clocked her PB of 2:22:28 when she was runner-up in Berlin. This PB makes her the fastest woman on the start list in Istanbul. Sharon Cherop is still going strong. Last year she won the Milan Marathon and this spring she was second in Hannover with 2:24:41. “I think I can run for a couple of more years,“ she said after the race in Germany.

Sentayehu Lewetegn will be among Sharon Cherop’s challengers. The Ethiopian ran a strong debut in Frankfurt in 2018 with 2:22:45 for sixth place. The 28 year-old could not improve this PB yet, but she came close in Ljubljana: Two years ago she was second there with 2:22:36.

Betty Kibet is an athlete who could have an immediate impact in the marathon. The 24 year-old Kenyan will run her debut over the classic distance in Istanbul. While she has a promising 66:37 half marathon PB she ran the Türkiye Is Bankasi Istanbul Half Marathon this April and finished sixth with a fine 68:39. Betty Kibet, who was a world-class junior athlete in her early career, has a strong 10k PB of 31:08 and ran 1:21:43 in Kolkata, India, for 25k in December last year.

Six American runners to watch in the 2024 Chicago Marathon

Excitement is building for this year’s Chicago Marathon that takes place on Sunday 13 October. Once again, a stellar field has been assembled including some of the best American runners operating today. Read on to find out which US athletes will compete in the 2024 Chicago Marathon. 

It’s been seven years since the last American was victorious in the Chicago Marathon, with Galen Rupp crowned winner of the men’s race in 2017. In the women’s race, you need to go back almost 20 years to find the last US winner, when Deena Kastor became the first female American to claim victory on the streets of Chicago in almost a decade.

But with this year’s Chicago Marathon just days away, a strong group of elite American runners will take on the challenge of the 42.195km race, bringing with them experience, pedigree and the hopes of a nation as they battle for glory on home soil.

Read on to discover the top American athletes competing in the 2024 Chicago Marathon.

Top Americans in the 2024 Chicago Marathon women’s race

Keira D’Amato

Keira D'Amato, the former fastest female American runner of all time, has an exceptional track record in long-distance events. The 39-year-old still holds the fastest US women’s time in the half marathon at 1:06:39, set in the Gold Coast, Australia in 2023, while her best in the 42.195km race is an impressive 2:19:12, which she achieved in Houston in 2022.

This year, D’Amato will have speedy support by her side, as she revealed her pacer for the Chicago Marathon will be none other than Rio 2016 Olympic 1500m gold medallist Matthew Centrowitz. Can the addition to her race-day crew catapult D’Amato to glory in the Windy City? All will be revealed on Sunday.

Betsy Saina

Born in Kenya, Betsy Saina has since received her US citizenship and will be one of the favourites to hold the title of fastest American in this year’s Chicago Marathon women’s race. Saina became a mother in 2021 but has gone from strength to strength since then, becoming the fastest female American marathoner in 2023. While her dreams of making the Olympic team for Paris 2024 were not realised, she comes into this year’s Chicago Marathon showpiece with one of the fastest times among all US runners with a personal best of 2:19:17 set at the 2024 Tokyo Marathon.

Sara Hall

A fan favourite and former American marathon record holder, Sara Hall has vast experience in elite marathon running, which includes a third-place finish in the 2021 Chicago Marathon.

Perhaps her most memorable performance was in the 2021 London Marathon where she produced a stunning all-out sprint finish to claim second-place in Britain’s capital.

At 41 years old, Hall will be among the older members of the elite field but she is showing few signs of slowing down. She finished fifth in the 2024 Olympic marathon trials and in April this year ended the Boston Marathon as the second-fastest American finisher in a time of 2:27:58.

Top Americans in the 2024 Chicago Marathon men’s race

Zach Panning

During the US marathon trials for the last Olympics, Zach Panning sent the crowd into a frenzy with a courageous run where he led from the front for almost three-quarters of the race. Panning eventually fell off the pace to finish the trials in sixth place, with only the top three nominated for the team.

However, the fearlessness of the 29-year-old, who holds a personal best of 2:09:28, makes him one of the most exciting runners in the field.

Brian Shrader

Following his 10th-place finish in the 2024 London Marathon, Brian Shrader is back on home soil hoping to impress on the streets of Chicago, where he finished 11th last year in a personal best time of 2:09:46.

While a DNF in the Olympic trials shattered Shrader’s dreams of going to Paris 2024 he enters this race with real aspirations of finishing as the top American and perhaps challenging the front-runners in the elite men’s race.

CJ Albertson

Perhaps best known for his exploits over distances that trickle into the category of ultrarunning, CJ Albertson’s pace over the legendary 42.195km distance makes him one of the top three American men in the Chicago Marathon field.

The former world record holder over 50km enters Sunday’s race with a best marathon time of 2:09:53 set at the 2024 Boston Marathon, where he finished seventh.

Albertson finished fifth in the 2024 Olympic trials but his recent form shows just why he is one of the most talked-about US athletes operating in the marathon today.

Shanghai Marathon could be the next Abbott World Marathon Major

Shanghai International Marathon joins Sydney and Cape Town as candidates to become the seventh world major.

On Thursday, Abbott World Marathon Majors (AbbottWMM) announced that China’s Shanghai Marathon will be the newest race to join the majors candidacy process. Shanghai replaces the (previously nominated) Chengdu Marathon, joining the TCS Sydney Marathon and the Sanlam Cape Town Marathon in a bid to become the seventh marathon major.

This announcement marks the beginning of Abbott WMM’s multi-year evaluation process for Shanghai. To become a WMM, the race must meet specific criteria for participation, organization, certification, sustainability and legacy for two consecutive years over the next three years.

If successful, Shanghai will join an elite group of races—Tokyo Marathon, Boston Marathon, TCS London Marathon, BMW-Berlin Marathon, Bank of America Chicago Marathon, and TCS New York City Marathon—as a new member of the prestigious AbbottWMM series, as early as 2027.

AbbottWMM’s decision to potentially expand into China reflects its aim to explore and grow in one of the biggest and fastest-growing running markets worldwide.

AbbottWMM CEO Dawna Stone said in a press release, “This presents an exciting opportunity to expand our impact into Asia and further our mission to create, grow, and support opportunities for all to discover the power of the marathon community.”

For more than a decade, the Shanghai International Marathon, held in late November since 1996, has been categorized as a Platinum Label Road Race by World Athletics. 

The course is flat and fast, and showcases the city’s most scenic and iconic landmarks. Last year, the Shanghai Marathon weekend attracted more than 30,000 participants across all distances. The 2024 Shanghai Marathon will take place on Sunday, Dec. 1.

Kenya's Charles Kipkkurui Langat issued with two-year ban for doping offence

Kenyan road runner Charles Kipkkurui Langat has received a two-year ban for violating World Athletics anti-doping regulations.

Kenyan road runner  Charles Kipkkurui Langat been banned for two years from competing after being found to have violated World Athletics anti-doping rules.

The 28-year-old athlete, who won the eDreams Mitja Marató Barcelona in 2023 with an impressive time of 58:53, provided an out-of-competition urine sample in Iten, Kenya, on August 6, 2024.

The sample tested positive for the prohibited substance Furosemide a diuretic commonly used as a masking agent.

The Athletics Integrity Unit (AIU), the body responsible for managing doping-related issues in athletics, confirmed the violation in a statement released this week.

The AIU’s findings state that Langat did not have a Therapeutic Use Exemption (TUE) for Furosemide, and after reviewing his case, it was determined that no procedural errors occurred during the sample collection and testing process.

“The AIU has no evidence that the Anti-Doping Rule Violations were intentional, and the mandatory period of Ineligibility to be imposed is therefore a period of two (2) years,” the AIU said in its decision.

Langat admitted to the use of Furosemide in an explanation provided to the AIU, stating that he had been suffering from inflammation since September 2023 and had sought medical treatment in the Netherlands earlier this year.

He claimed a doctor advised him to use the substance.

“On 31 July 2024, he contacted a doctor that he knew, who, based on the Athlete’s symptoms, advised him to try using Furosemide for four (4) days to help reduce the inflammation he was experiencing and to ‘help the kidney and the adrenal glands,’” the report detailed.

Despite his explanation, Langat’s admission was enough for the AIU to impose sanctions.

The AIU outlined that his ineligibility would begin from September 11, 2024, when he was provisionally suspended, and his results since August 6, 2024, would be disqualified.

This includes the forfeiture of any titles, awards, and appearance money accumulated during this period.

Langat's case is the latest in a growing number of doping violations involving Kenyan athletes.

Just days ago, another Kenyan runner, Emmaculate Anyango Achol, was provisionally suspended after failing a doping test for testosterone and the blood-boosting hormone EPO.

Anyango, who made headlines by becoming the second woman to complete a 10km race in under 29 minutes, is currently awaiting the outcome of her case.

Kenya,has been grappling with a string of doping scandals in recent years.

The Athletics Integrity Unit has intensified its testing efforts, particularly in high-altitude training regions like Iten, where many elite athletes train.

Langat’s acceptance of the two-year ban and his decision not to contest the charge has drawn attention from both the global athletics community and his home country.

The World Anti-Doping Agency (WADA) and the Anti-Doping Agency of Kenya (ADAK) have the right to appeal the decision to the Court of Arbitration for Sport.

Peres Jepchirchir reveals her next stop following dissapointing Paris 2024 Olympics showdown

Peres Jepchirchir has revealed her next step as she eyes redemption following her dissapointing 15th-place finish at the Paris Olympic Games.

Former Olympic marathon champion Peres Jepchirchir is targeting the world half-marathon record as she heads to the Vedanta Delhi Half Marathon, a World Athletics Gold Label event, scheduled for Sunday, October 20.

Jepchirchir, the reigning London Marathon champion, has not raced since her exit from the Paris Olympic Games where she faded to 15th place in a time of 2:26:51. The Kenyan long-distance running ace will be looking to bounce back in a commanding way with a world record.

The women’s world record currently stands at 1:02:52 and was set by Letesenbet Gidey on October 24, 2021, at the Valencia Half Marathon and Peres Jepchirchir has plans to obliterate it and take back her crown when she steps on the track. A huge prize purse also awaits her as she seeks to make history in the Indian city.

The men’s race will be headlined by Joshua Cheptegei, the current world record holder in the 5000m and 10,000m. The reigning Olympic 10,000m champion will also be out to attack the world record and make an impact as he continues enriching his decorated athletics resume.

“This country holds a special place in my heart, as it’s where I made my international debut in 2014. It’s been a good season for me, and I am certainly looking at a course-record timing at the Vedanta Delhi Half Marathon. The energy and passion of the Indian running community are truly inspiring, and I’m excited to be part of this prestigious event,” Cheptegei said ahead of his return to the streets of the Indian city.

Meanwhile, a total amount of $260,000 prize money has been set aside for top finishers with the winners set to walk away with $27,000. In addition to this, there is an Event Record Bonus of $12,000.

Deep women’s elite field to compete in Frankfurt Marathon

Six women who have personal bests of sub 2:23:00 are on the start list for the 41st Mainova Frankfurt Marathon on 27th October. Because of the great depth of the women’s field the 2:19:10 course record could become a target. Ethiopians Tigist Abayechew and Yeshi Chekole are the two fastest entrants while two and a half months after competing at the Olympic Games Germany’s Laura Hottenrott leads the European challenge.

Organisers of Germany’s oldest city marathon race expect more than 14,000 entries. Adding races at shorter distances this figure is expected to rise above 25,000. The Mainova Frankfurt Marathon is a World Athletics Elite Label Road Race. In contrast to many major international autumn marathons entries are still accepted at: www.frankfurt-marathon.com

"With such a fine women’s field we hope for a thrilling race and possibly sub 2:20:00 times. If weather conditions will be suitable may be the course record, which Kenya’s Valary Aiyabei established five years ago, can be broken,“ said Race Director Jo Schindler.  

With a personal best of 2:18:03 Ethiopia’s Tigist Abayechew is the fastest woman ever entered for the Mainova Frankfurt Marathon. It was in Berlin two years ago, when she smashed her personal best and improved to 2:18:03 for third place. Fellow-Ethiopian Yeshi Chekole ran 2:21:17 in Sevilla two years ago.

Four more women have personal bests of sub 2:23:00 and want to use the fast Frankfurt course for good times: Ethiopians Shuko Genemo (2:21:35), Kidsan Alena (2:22:28) and Meseret Meleka (2:22:52) as well as Kenya’s Magdalyne Masai (2:22:16). Another one to watch will be Hawi Feiysa. The Ethiopian has a PB of 2:23:36 and produced a superb performance at last year’s World Cross Country Championships when she finished sixth. She also features a very fast half marathon PB of 65:41.

Germany’s Laura Hottenrott is the fastest European woman on the start list. Last year she smashed her personal best with 2:24:32 in Valencia. She competed in the Olympic marathon in Paris and finished 38th. 

The Chicago Marathon has a strong history

First run in 1977, this Sunday, Chicago hosts its 46th marathon (it lost 2020 to the Covid-19 pandemic; 1987 to sponsorship issues). One of the six Abbott World Marathon Majors, the history of the BofA Chicago Marathon has been one of rising, falling, and rising again.

In 2023, it witnessed its third men’s marathon world record, 2:00:35, gloriously produced by the late Kenyan star, Kelvin Kiptum, who tragically died in a car accident on February 11, 2024 (age 24 years), in Kaptagat, Kenya.

But the roots of the modern Bank of America Chicago Marathon traces back to 1982 when, in its sixth year, known as America’s Marathon/Chicago, the event rebooted, much as New York City 1976 was a reordering for the Big Apple 26-miler.

In America’s bicentennial year, the New York Road Runners expanded their event from four laps of Central Park to all five boroughs. It was a gamble. But in one fell swoop, the event grabbed the public’s attention, took on international importance, and ushered in a new era of urban marathons, even though they had run six previous marathons under the same banner. 

In 1982, Chicago’s move from a regional marathon to the big time came about because of two things: one, the $600,000 budget put up by race sponsor, Beatrice Foods, and the hiring of one Robert Bright III of Far Hills, New Jersey to serve as athlete recruiter.

Bob Bright (left) at the Litchfield Hills Road Race in Connecticut with Nike east coast promo man, Todd Miller.

Recommended to the event by Olympians Frank Shorter and Garry Bjorlund, Bright had successfully elevated a modest 15K road race in Far Hills, New Jersey, called the Midland Run, to international prominence in 1980. So loaded was the Midland Run elite field, Sports Illustrated sent a reporter and photographer to cover the event.

What Bright brought to Chicago was zeal and a vision. Before Bright, there had been very little orchestration of competitive marathon racing. The Bright idea was simple: actively recruit a field of international athletes who came ready to run, so elite competition would become the hallmark of the event.

First, a brief history. For many decades, Boston dominated the marathon scene as essentially the only game in town. Yes, there was the Yonkers Marathonin New York, first contested in 1907; the Polytechnic Harriers’ Marathon for the Sporting Life trophy in England, which began in 1909. The Košice Peace Marathon in Slovakia joined the club in October 1924; Enschede and Fukuoka in 1947; Beppu in ’52.

But the Boston Athlettic Association’s attitude from its marathon’s inception in 1897 up to the mid-1980s remained, “We’re running our race on Patriots’ Day starting in Hopkinton, Massachusetts at noon. It will cost you three bucks to enter. See you at the bus line for the ride out to the start.” No bells, no whistles, no invitations.

When New York City debuted in 1970, it spun four laps of Central Park to total its 26.2 miles. But in 1976, with the city in a major financial difficulty amidst America’s Bicentennial, the New York Road Runners boldly took its marathon from the confines of Central Park and expanded it through all five boroughs hoping to attract more tourists. 

Race Director Fred Lebow recruited a few big guns upfront to entice press coverage, Olympic gold and silver medalist Frank Shorter along with Shorter’s rival, American record holder from Boston 1975, fellow Olympian, Bill Rodgers. Everyone else filled in from behind, with the City of New York being the true star attraction. 

First considered a onetime gimmick, the five-borough experience proved so successful, the NYRRs embraced it as the path forward. Still, the actual races in NYC were never very competitive. Rodgers won by three minutes over Shorter in ‘76, 2:10:10 to 2:13:12. Then dominated for the next three years, as well.

Chicago 1982 would be the first, full–blown, orchestrated marathon race, as Bright had a specific recruitment strategy.

“We wanted six guys who thought coming in that they had a chance to win,” said Bright. “Then we wanted six more behind them who figured they had a shot at the top 10. So, right away we didn’t go after a guy like Alberto Salazar (who was ranked number one in the world after wins in New York City in 1980, a short-course world record in ‘81, and a Boston title in 1982.)

“And if you figure that a top race has a main pack of 10 to 15 athletes, you’re going to double that number in invitations. That guarantees that even if two of every five don’t run well for one reason or another, you still have a big group ready to race.”

Redundancy was the key, the money, the magnet. The total amount taken home by runners from Chicago in 1982 was $130,000. 

This was when Boston was still embracing its amateur roots, stiff-arming the new breed of runners looking to get paid for their craft. In New York, Lebow had to keep his payments under the table in order to avoid being billed for city services on race day. 

Chicago put up $48,000 in prize money for the men in 1982, with $12,000 going to the winner, 600 for 15th place. The women’s split was $30,000, with $10,000 awarded for the win through $500 for 10th. The remaining $52,000 represented the grease in upfront, under-the-table appearance fees.

“We wanted the money to be respectable, but not overwhelming the first year,“ explained Bright, whose history as a dog sled racer and thoroughbred horse trainer made him one of the best judges of the running animal. “We didn’t want it to appear like the race was store-bought, like the Atlantic City pro race a few years ago, where the money was good, but no one took the race seriously. 

“So, we put up $78,000 in prize money, which, to the public, doesn’t sound like all that much. But when you added on the appearance money, it represented as much as any other race handed out.“

For the money on offer, and the prestige of doing well against a field of that caliber – as good as the group assembled at the 1980 Moscow Olympics, according to Sweden’s Kjell Eric Stahl – what came down in Chicago 1982 was a new course record by University of Michigan grad Greg Meyer (2:10:59), along with 22 more sub -2:220s, and nine personal bests out of the first 11 finishers. 

The top five women followed suit, led by Northampton, Massachusetts’s Nancy Conz, whose 2:33:33 also represented a new course record for Chicago, some 12 minutes faster than the old mark.

The event treated the athletes well; offered a new opportunity in the fall, competing with New York City; Chicago witnessed its first truly world-class marathon; the sponsor, Beatrice Foods, received enormous visibility for its dollars; and a new professionalism attended the art of marathon orchestration. Chicago was now the new kid on the block, with toys to match anyone’s.

But now the pressure was on, not just to maintain its pace, but to top itself in 1983. The story continues.

‘Back to running ways’ – Eliud Kipchoge returns to work as he begins quest to reclaim glory

Marathon legend Eliud Kipchoge is determined to bounce back to winning ways quickly and has began early preparations for his 2025 season.

Two-time Olympics champion Eliud Kipchoge is wasting no time in hid bid to be ready for the 2025 season.

Kipchoge has returned to training to begin his preparations for the new campaign, looking to turn a new page in his career next year, following his disappointing outing in 2024.

The marathon legend has not hidden his desire to continue winning and while some of his colleagues continue to enjoy a well-earned rest, he is back to work.

“Back to running ways,” Kipchoge posted on social media after returning to training.

Kipchoge endured his worst year as he finished 10th at the Tokyo Marathon in March before dropping out of his race at the Paris 2024 Olympics at the 31km mark.

He has, however, vowed to bounce back strongly, expressing his desire to continue winning in the next few years.

“I still want to win something else,” Kipchoge told Runner’s World in September.

“Running is like life – full of challenges. That’s why it’s called life. You’re training, feeling tired, dealing with injury, not hitting the targets in training, not hitting the targets in rest – but consistency is the key.

“If you miss today, you wake up tomorrow. If you have a rest this month, and you actually know the goal that you set, don’t fall down. Wake up, move on every day and next time you will achieve it. Those small, small things will be a big thing.”

Olympian Khalid Choukoud at the start of the Amsterdam marathon

Khalid Choukoud will be one of the big names at the TCS Amsterdam Marathon on Sunday 20 October.

In recent years, the 38-year-old athlete has achieved great results in the autumn marathon. He won the national title in Amsterdam three times (2016, 2021 and 2022).

This summer, Choukoud did even more at the Olympic Games in Paris and Amsterdam will be his next marathon.

"The Amsterdam marathon is my favorite marathon," Khalid Choukoud said on the site of organization Le Champion. "That has to do with the organization and I ran my fastest times on Dutch soil in the last two years with 2.08 and 2.09."

In Paris last summer, Khalid Choukoud was unable to compete for the prizes. After more than 42 kilometers he clocked a time of 2:15; 37 and finished in 58th place.

In addition to Choukoud, Filmon Tesfu will also be behind the starting line in the Olympic Stadium on Sunday, October 20. The athlete from Den Helder recently became the first Dutchman to cross the finish line at the Dam tot Damloop. In Amsterdam, Tesfu will make his debut in the marathon.

On the other hand, Nienke Brinkman has canceled. The top athlete has not yet recovered sufficiently from her injury.

Kenyan Irene Cheptai will make her Abbott World Marathon Majors debut at Chicago Marathon

Kenyan marathoner Irene Cheptai will make her Abbott World Marathon Majors debut at the 2024 Bank of America Chicago Marathon in October.

Cheptai made her marathon debut at the 2024 Hamburg Marathon and didn't disappoint. She won the race, running a new personal best of 2:18:22 in the marathon.

Cheptai has been collecting medals and podium finishes for a long time. Most recently, she won the Copenhagen and Delhi half marathons in 2022 and 2023, respectively.

Her half marathon best comes from the 2023 Valencia Half Marathon, where she ran 1:04:53 for a second-place finish.

She represented Kenya in the 2020 Olympics, where she finished sixth in the 10,000-meter run. She also won a silver medal at the 2022 Commonwealth Games in the 10,000-meter run.

75-Year-Old Gopinath Mohan Running in Vedanta Delhi Half Marathon Proves Age is no Barrier

At 75, while many are content to observe life from the sidelines, Gopinath Mohan is actively moving forward-quite literally. A retired defense finance official, he has spent the last decade embracing running, proving that it's never too late to begin a new chapter. 

His unexpected journey into running started at the age of 65. "In September 2014, I just ran in Mysore," he recalls. "I finished a 5K in 40 minutes. Even without prior experience, I felt I had something within me. I started running and never stopped. For the past 11 years, I've run daily."Since then, Gopinath has taken part in numerous events across India, including the renowned Vedanta Delhi Half Marathon. Although he hasn't participated in person, his excitement for the event is clear.

"Excellent, very nice," he says about the marathon. "Though I haven't done it in person, I've been participating virtually for the past five years. Whenever I run, even virtually, it feels like I'm with the crowd."

Thanks to technology, the Vedanta Delhi Half Marathon offers an immersive virtual experience for runners like Gopinath. "The app is fantastic," he says. "It announces the start, tracks your distance, and even alerts you about water stations. Even though I'm in Mysore, it feels like I'm in Delhi."

This virtual participation has brought joy and motivation to Gopinath, illustrating how technology can create connections and foster a sense of community among runners, no matter where they are. Gopinath's dedication is extraordinary.

Over the last 11 years, he's run an incredible 57,412 kilometers. His achievements include around 380 medals and nearly 50 trophies, with an average of 25 to 30 events each year, including multiple half marathons.

But for Gopinath, running is more than just a way to collect medals. It's a lifestyle, a key to health and happiness. "Keep running, stay healthy," he advises. "Make running a part of your daily life, no matter your age or where you live. It allows you to fully enjoy your later years."

His daily commitment is unwavering-rain or shine, Gopinath runs 15 to 18 kilometers every morning. Even when traveling, he makes time for his run, adjusting the distance as needed.

Gopinath's message for those hesitant to start running is simple: "Don't be afraid to take that first step. Every journey begins with one step, and you'll be surprised by how far you can go."

As Gopinath continues to inspire others with his determination, his story is a powerful reminder that age is just a number. His participation in events like the Vedanta Delhi Half Marathon, even virtually, highlights the inclusive and unifying nature of running. 

Former world U20 800m champion Kipyegon Bett dies aged 26

The Kenyan passed away in hospital, where he’d been receiving treatment for an illness

Kipyegon Bett, the former world under-20 800m champion, has sadly passed away at the age of 26.

The Kenyan, who also secured a bronze medal over two laps at the 2017 World Championships in London, was receiving treatment for an illness in hospital.

According to Nation, Bett was vomiting blood due to damage to some of his internal organs.

Purity Kirui, who is Bett’s sister and the 2014 Commonwealth 3000m steeplechase champion, told the outlet: “He’d been unwell for about a month and had been treated at AIC Litein Hospital as an outpatient. On Saturday (October 5), his condition deteriorated and was referred to Tenwek Hospital for further tests.”

Bett started competing internationally in 2015 and claimed respective gold and silver 800m medals at that year’s African and World Youth Championships.

The following season he became world under-20 800m champion in Bydgoszcz, clocking 1:44.95 to take the crown.

Bett also recorded his personal 800m best of 1:43.76 in 2016, with only world record-holder David Rudisha ahead of him at ISTAF Berlin.

It was therefore no surprise to see Bett make a global senior podium in 2017.

In a pulsating race at the World Championships, Bett clocked 1:45.21 and placed third behind France’s Pierre-Ambroise Bosse and Poland’s Adam Kszczot.

That year he also won the 800m at the Shanghai Diamond League, running 1:44.70 to win the event in China.

However, Bett tested positive for EPO in 2018 and subsequently received a four-year ban.

He only ever raced once after it ended and that was in the 400m hurdles two years ago.

Trento Half Marathon 2024: Ugandan Kiplangat triumphs, Ethiopian Mekuriaw wins in the women's category

Great success for the 2024 edition of the half marathon that takes place in the city center: 1500 participants in the Trento Half Marathon and Trento 10k del Concilio. President Gianni Valler: "First time that several days before we declare sold out. We are extremely satisfied, everything was beyond the rosiest expectations"

Triumphing in the 2024 edition of the Trento Half Marathon is the Ugandan born in 2000 Hosea Kiplangat, who showed up on the finish line in Piazza Duomo in a brilliant and very valid 1h00'15". The women's race was won by the Ethiopian Yalemeget Yaregal Mekuriaw, who won with a real solo in 1h07'56", just 8 seconds from the course record held by the Ethiopian Worknesh Debele.

Great emotions this morning in Trento, which proves to be the Italian capital of running for a Sunday of sport of the highest technical level: on the second day of the Trento Running Festival - after the thrills and adrenaline of Saturday evening with the 77th edition of the Giro al Sas - it was the turn of the 1500 participants of the Trento Half Marathon and Trento 10k del Concilio, which recorded as many as 20 percent more attendance than in 2023, with 25 nationalities represented and 25 percent female.

Returning to the competitions, the Trento Half Marathon record to beat has been held since 2022 by the multi-titled Ethiopian Tamirat Tola with 59'49", but today it was really fast thanks to Kiplangat who showed up at the finish line with an extraordinary time that for the Ugandan also counts as a personal best.

"I improved my personal best on the half marathon by almost two minutes and I am really happy with the final result - said Kiplangat at the end of the race -. I arrived today inthe best possible physical condition and the race went really well, I thank Trento for the warm affection at the finish line".

Behind Kiplangat, a Kenyan double with the youngclass of 2005 Dennis Kororia and Zacharia Krop: respectively second in 1h01'11", conquering a personal best, while Krop, at his debut on the distance of 21 kilometers, third in 1h01'19".

As for the women's race, despite the triumph, Yalemeget Yaregal Mekuriaw did not get a "personal best" (time at the Berlin Half Marathon 2023 of 1h06'27", ed.) but the Ethiopian athletestill entered a great time, with 15 kilometers run alone where she distanced the runner-up by a good three minutes.

In second place was the Kenyan Nelly Jeptoo in 1h10'58" and on the third step of the podium in 1h11'34" her compatriot Nancy Jepleting.

Sixth place instead for Luna Giovanetti of Atletica Valle di Cembra, already Italian champion Promesse di corsa in montagna, who therefore becomes the first Italian of this Trento Half Marathon stopping the clock in 1h20'35", her first real official result on the certified half marathon distance.

At the same time, the Trento 10k del Concilio was also run, a race that recorded the success of Damiano Casagranda of Atletica Valle di Cembra with 33'53", while among the women the victory went to the South Tyrolean Tanja Scrinzi in a time of 38'19".

To make a final assessment of this Trento Running Festival 2024 is the new president of Asd Città di Trento Gianni Valler: "It is the first time that several days before we declare the sold out of registrations, we are extremely satisfied with this, everything has been beyond the rosiest expectations".

"Great chronometric performances have further rewarded us, gratifying our work and that of over three hundred volunteers who have set up the route impeccably – concluded Valler -. The Giro at the Sas was also a spectacle with a great Yeman Crippa, a home athlete cheered by all the Trento public who loves him and obviously congratulations also to last night's winner Charles Rotich who ran really fast, he will be a great champion in the future, we are sure of it".

More shock as Kenyan steeplechaser Clement Kemboi found dead in Iten

Kemboi, who won the 2015 All African Games, was found hanging from a tree at St.Patrick's High School, Iten.

Kenya's athletic community is once again in mourning following the tragic loss of another talented runner, Clement Kemboi on Monday.

The 32-year-old athlete was found dead, his body discovered hanging from a tree in Iten, Elgeyo Marakwet County. Elgeyo Marakwet Police Commander Peter Mulinge confirmed the incident, with Kemboi's body located in the St. Patrick’s High School Farm in Koisungur village.

The heartbreaking news comes just hours after Kenya woke up to the devastating announcement that former world U20 champion Kipyegon Bett had passed away at Tenwek Hospital in Bomet County.

Kemboi was a highly regarded middle-distance runner who excelled in the 3000m steeplechase. Born in 1992, he made his mark on the international stage when he clinched the gold medal at the 2015 All-Africa Games in Brazzaville. His talent shone brightly, and he was seen as one of the nation's rising stars in the discipline.

Kemboi achieved his personal best time of 8:10.65 in the 3000m steeplechase at the prestigious Doha Diamond League in 2016, further cementing his status as one of Kenya’s top athletes in the event.

Patrick Mosin and Miriam Chebet rein supreme as Kenyans sweep Cardiff Half Marathon

Patrick Mosin and Miriam Chebet were the winners of the Cardiff Half Marathon on Sunday in race Kenyans swept all the top three positions in both men and women.

Kenyan athletes were dominant at the Cardiff Half Marathon as Patrick Mosin and Miriam Chebet claimed top honours in the Welsh capital on Sunday.

It was an all-Kenyan affair in the women’s race where Chebet won in a time of 1:06:42, setting a new personal best, to improve on her previous best time of 1:07:14.

Chebet was followed by Kenyan compatriots Grace Nawowuna (1:07:15) and Caroline Nyaga (1:07:16) who came home in second and third positions respectively.

In the men’s category, Mosin claimed the win after coming come in 1:00:01, finishing 31 seconds off compatriot Leonard Langat's record of 59:30 set in 2019.

More than 29,000 runners signed up for the event, with organisers describing this year's edition as the "biggest year ever".

"This is our biggest year ever with over 29,000 people registered to take part across the weekend," said Matt Newman, chief executive of Run4Wales.

Mosin (59:31) came into the race as the second fastest, having won the 2023 Lille Half Marathon, but more notably third at the Prague Half Marathon that was won by the current World Half Marathon Champion Sebastian Sawe in April.

Meanwhile, the women’s race had two-time European Cross Country Champion Fionnuala McCormack (69:32) who was making her Cardiff debut and Nelly Jepchumba (67:00) the fastest entrant, who won at the Rio De Janeiro Half Marathon in August.

However, the victory went elsewhere on Sunday and Chebet ran a tactical race to claim the win which will be a big confidence booster ahead of her next races.

Massachusetts man charged for flying drone over Boston Marathon

A 30-year-old Massachusetts man has been charged after flying a drone over one of the most high-profile sporting events—the 2024 Boston Marathon. Allan Nip of Boston operated the drone near the marathon’s finish line in April 2024, triggering a swift law enforcement response and raising serious public safety concerns.

According to an NBC NECN report, Nip’s drone was detected near the Boylston Street finish line just 20 minutes before the first wheelchair athletes completed the race. Boston Police, who were monitoring the skies around the event, quickly intercepted the drone mid-flight and safely landed it in a secure location in the Back Bay neighbourhood. The bomb squad was then called in to ensure the device posed no threat.

Officers later went to Nip’s apartment, where he admitted to flying the drone that morning.

Nip faced charges of operating a drone in restricted national defence airspace, a violation that carries steep penalties, including up to one year in prison and a USD $100,000 fine. However, he settled under a deferred prosecution agreement requiring him to pay USD 5,000 and forfeit his $4,000 drone.

According to the report, the U.S. Attorney for Massachusetts underlined that Nip disregarded multiple warnings from his drone’s controller, which notified him he was in a restricted zone. Additionally, the Federal Aviation Administration (FAA) had issued specific notices ahead of the event, reminding the public that amateur drone flights were strictly prohibited near the start and finish lines of the marathon.

Since the 2013 Boston Marathon bombing, security has been significantly heightened around the race, particularly near the finish line, where thousands of spectators gather to cheer on the athletes.

Which Running Tests Are Worth the Investment?

Experts break down which type of runner is most likely to benefit from tests including a gait analysis, VO2 max, and more.

Running itself is pretty basic—in the best of ways. All you really need is a pair of running shoes to get started. Of course, additional gear can be helpful, not to mention fun to test out and use to boost performance. Investing in certain fitness tests and assessments can also up the fun factor and give you an edge for training and race-day success. 

These days, you can find a ton of options in this realm, which can feel overwhelming, but experts caution against getting too caught up in the hype. 

“Information and knowledge is a good thing, but sometimes there can be a little bit too much,” says James Robinson, M.D., sports medicine physician at Hospital for Special Surgery. He says that if you’re not having problems (like injuries or pain) and you’re hitting reasonable running goals, you probably don’t *need* any type of fitness test. 

One exception: Keep up with your yearly physicals (during which you may have some blood work done) as a baseline. From there, your doctor may also suggest other specific tests (like a DEXA scan, which looks at bone density, for those with osteopenia or a history of broken bones). 

That said, keep reading for what runners should know about some of the most popular fitness lab tests out there right now, how each can support your goals, and which type of runner is more likely to benefit from investing in each one. 

If you’re chronically injured or looking to improve efficiency...

Consider a gait analysis

A gait analysis—which involves being recorded from different angles while running on a treadmill to look at form, including foot strike and body alignment—is especially useful for runners with chronic injuries like shin splints, patellofemoral pain, or IT band issues, says Robinson. 

“The gait analysis can show things in your running mechanics that are making you more prone to injuries and especially certain types of injuries,” says Robinson. This analysis may also ID weaknesses or muscle imbalances and things like overstriding, overpronating, or a low cadence.

Runners looking to improve efficiency may also benefit from this test. “There can be ways to improve your biomechanics to improve your running efficiency,” like working on optimizing hip extension, which is important for minimizing vertical excursion (or too much up and down movement rather than straight ahead).

N’Namdi Nelson, C.S.C.S., an exercise physiologist at NYU’s Sports Performance Center adds that beginners can benefit from a gait analysis: “The activity you’re going to be doing is running, so why not do a running analysis to assess your biomechanics to see exactly what's going on in your gait, and identify things that you may be doing incorrectly and ways that you can improve it?” This will not only set you up for success in the sport of running in terms of performance, but help you avoid injuries before they show up in your stride.

Where to get it: Running labs like at universities and medical centers or at a local physical therapy clinic

Typical cost: Starting at about $150 (or free with your physical therapy appointment, depending on insurance)

If you’re new to running…

Consider a functional movement screening (FMS)

When doing a functional movement screen, a coach or trainer will typically put you through movements (e.g. a single-leg squat, push-up, and step-over) and watch how your body moves. If your hip drops to one side or your knees cave in on that squat, for example, that could indicate weakness in your core stability, Robinson says, which could affect your injury risk in running. The facilitator will then give you specific exercise recommendations to strengthen those weaknesses. 

Nelson recommends the FMS for beginners in particular. “It’s going to give us more information as to what’s going on in the body,” he says. “So for example, if we see weakness in certain muscles or a decrease in flexibility in certain joint ranges, then we can try to get ahead of it and try to correct it, decreasing your chances of sustaining some type of running-related injury.”

Where to get it: Some places, like NYU, HSS, and the Columbia RunLab, offer running analyses which combine a gait analysis on a treadmill with a movement screen like the FMS so it’s one stop shopping. Nelson says that having information from both of these inputs—the gait analysis and FMS—can be helpful when making correlations. 

You can also often get an FMS at a gym as part of an initial training evaluation, and it can be useful on its own. (If you’re choosing between a gait analysis and an FMS, Robinson argues the former is more beneficial as it’s more specific to runners.) 

Typical cost: Included in the above services, with rates changing depending on insurance and/or location

If you’re more experienced and/or get sidelined by cramps…

Consider a metabolic profile test

This type of test typically includes a VO2 max test, lactate threshold evaluation, and metabolic efficiency testing. It involves a finger stick capillary blood test, as well as running on a treadmill at increasing intensity with a mask on to measure how much oxygen you’re consuming, as well as CO2 output and heart rate. 

VO2 max measures your aerobic capacity. It can give you a sense of your cardiovascular fitness, which can be helpful as a benchmark to try to improve (often via short, intense intervals). 

This test can also help you determine your max heart rate, and training zones based on that

“Lactate threshold is basically the point at which your body starts to go from aerobic to anaerobic and starts to really ramp up its levels of lactate,” says Robinson. “The lactate threshold basically tells a runner the pace at which they could run a short distance, like a 5K or 10K, which can be useful when you’re talking about training paces.” 

Importantly, lactate threshold is something you can train and improve, Robinson adds. Knowing your threshold allows you to train in the proper zones to increase it. For example, if your lactate threshold is nine minutes per mile, then training with runs at that pace could help to improve that, Robinson says. (And then if you repeated this test months later, you can see if it improves.)

As for metabolic efficiency, Robinson says this can help you strategize fueling for long races—and it’s also trainable. This test profile measures how many calories you use per hour and the breakdown of fat versus carbohydrate at various exercise intensities. 

“We have a lot of fat stores in our body, but our body has very limited carbohydrate stores,” he says. So, if the test reveals that you’re using mostly carbs for long runs, for example, you’ll run out of fuel quickly and knowing this would help you ID exactly how much nutrition you need to bring along.

Robinson says this test is most useful for runners trying to improve efficiency and pace. For example, if you want to run a sub-four-hour marathon, this test can be useful to one, see if you’re able to achieve that goal at your current fitness level, and if not, figure out which zones to train to get there. 

The test can also be useful for those who deal with cramping when they run. “Usually cramps are a fueling issue more so than a true dehydration issue,” says Robinson. “So the metabolic profile can be useful for fueling to see why someone might be cramping, or for someone that hits a wall at mile 20 or 21 in the marathon, that could be a fueling issue, and the metabolic profile can definitely help clue you into strategies to help.” 

Where to get it: At NYU, this test is called the “Sports Performance” evaluation and includes a gait analysis, stability and mobility screen, and VO2 max, with the option to add lactate threshold testing. At HSS, it’s Metabolic Testing and includes all of the metrics (VO2 max, lactate threshold, metabolic efficiency, and also running economy). You also may be able to find similar tests at other universities, medical centers, and running labs. 

If you want to DIY…

Use your wearable data

Robinson acknowledges that many wearables now provide lots of info that you’d get as part of a formal gait analysis, like cadence, vertical oscillation, and stride length, in addition to metrics like VO2 max. “They’re pretty accurate now,” he says, adding that they can be more accessible and less expensive (assuming you’ve already paid for the wearable) than additional testing. 

Still, sometimes people need help with interpretation of this data and they don’t know what to do with it on their own. “Seeing an exercise physiologist or a running coach could help them interpret some of the data,” he says.

Typical cost: Free (after the cost of a wearable, which typically starts around $200) 

If you’re into lots of data and optimizing health…

Consider a blood panel

As long as you pass your yearly physical, additional blood work probably won’t tell you much more about your running performance, according to Nelson. “You can identify some nutritional deficiencies and things like that that may affect your performance, but those things may also be highlighted in your yearly physical,” he adds. 

However, for those really into data and optimization of health and performance, a full blood panel might be helpful, so long as you know what to do with the information (or have someone to interpret the results). This additional screen may look into nutritional biomarkers beyond your typical blood test at a physical, like omega-3 levels, electrolytes like calcium and magnesium, and many other health-related metrics that are related to heart health, immune regulation, and more.

The one biomarker both experts agree is wise to get tested for all runners is vitamin D. “I do recommend that runners get their vitamin D checked regularly because if you are low in vitamin D, then that can put you at risk for bone injuries such as stress fractures, and vitamin D deficiency is extremely common, especially in places where you don’t get as much sunlight,” says Robinson. 

Other than that, if you’re having specific issues or have concerns about your overall health, consult with your doctor to see what biomarkers, if any, should be tested. 

Where to get it: Your doctor should be able to run additional lab tests if you have a medical need for them, but you can also try a direct-to-consumer service like Function or Inside Tracker.

Typical cost: Free one time a year with most insurance providers (for the basics), but around $500 for the DTC services. 

'My gold medal is peeling'- Tara Davis-Woodhall stuns fans as Paris Olympics medal quality concerns grow

Olympic and Paralympic medalists raise concerns about the rapid deterioration of their recently awarded medals, sparking widespread athlete frustration.

Olympic gold medalist Tara Davis-Woodhall has sparked a storm of controversy after revealing that her prized gold medal is peeling, joining the growing concerns of fellow athletes, including Paralympic bronze medalist Allison E. Lang.

What should be an enduring symbol of their achievements is, instead, tarnishing—both literally and symbolically—just weeks after the medals were awarded.

Davis-Woodhall’s revelation came after Lang, who secured bronze in the recent Paris Paralympic Games, expressed her frustration on Threads.

Lang shared a photo of her rapidly deteriorating medal, showing visible signs of oxidation and peeling.

“I’m kind of disappointed. My Bronze Medal from Paris is already oxidizing and looks like it’s peeling/rusting like what’s going on @paralympics? I’ve only had it for less than a month!!” Lang posted.

Initially, some social media users dismissed Lang’s concerns, with one commenter stating, “Gold does not tarnish by the way,” but Davis-Woodhall quickly came to her defense with a stunning admission: “Actually… it does ? my gold medal is peeling.”

The long jump athlete’s candid response added fuel to the fire, shifting the spotlight from a single case to a potential widespread issue.

The idea that gold and bronze medals—symbols of lifelong dedication and effort—could deteriorate so quickly has shocked athletes and fans alike.

In the wake of the revelations, several athletes have started to inspect their own medals. Some, like Lang and Davis-Woodhall, are reporting similar problems, while others have claimed their medals remain in pristine condition.

This inconsistency has only deepened the mystery, raising questions about the materials and manufacturing processes behind these prestigious awards.

Tessa Axsom, the director of CNC at Fictive, a San Francisco-based company that specializes in custom mechanical parts, has weighed in on the issue.

According to Axsom, the problem may lie in the materials used in the medals, particularly copper oxidation.

“This year’s bronze medal is actually 97% copper, 2.5% zinc, and a half a percent tin,” Axsom explained as reported by The Sport Rush.

“Copper oxidation is natural, and it reaches stability when it forms oxides and salts. So, when you have sweaty athletes wearing these medals, getting salt on them, you’re going to get oxidation. The metal should have been protectively coated.”

Despite some media reports attributing the issue to the use of recycled metals—a sustainable practice championed by the Olympic and Paralympic committees—Axsom was quick to refute those claims.

She emphasized that using recycled metals is not the cause of the peeling and rusting. Rather, it is the lack of a proper protective coating that has left these medals vulnerable to the elements and wear.

As of now, neither the International Paralympic Committee (IPC) nor the International Olympic Committee (IOC) has issued an official statement addressing the situation.

However, whispers of cost-cutting measures have begun circulating, with speculation that the medals may have been produced under tighter budget constraints, potentially leading to the quality issues now being reported.

For athletes like Lang and Davis-Woodhall, the peeling medals are more than just a cosmetic problem. They represent the culmination of years of hard work, dedication, and perseverance.

Seeing their hard-earned medals deteriorate so quickly has left them and their fans questioning the lasting value of these symbols.

Callum Hawkins to race at Great Scottish Run

The Scottish marathon record-holder will make his half-marathon return on home turf in Glasgow

Callum Hawkins is set to make his first half-marathon appearance of the year this Sunday (October 6) at the AJ Bell Great Scottish Run in Glasgow.

The 32-year-old hasn’t competed in any half-marathons this season, but he did race in the London Marathon back in April, finishing in 16th place with a time of 2:17:34.

In 2019, the Kilbarchan athlete set the Scottish marathon record at the London Marathon with a time of 2:08:14, securing a tenth-place finish. That same year, he was fourth at the 2019 World Championships over 26.2 miles.

In 2019, the Kilbarchan athlete set the Scottish marathon record at the London Marathon with a time of 2:08:14, securing a tenth-place finish. That same year, he was fourth at the 2019 World Championships over 26.2 miles.

In the women’s race, rising star Natasha Phillips – the U20 European and British Half Marathon record-holder – will hope to make her mark on home turf. The 19-year-old also claimed the Scottish U20 cross-country title earlier this year in Falkirk.

The Great Scottish Run will also feature a 10km race, where double Olympian Chris Thompson, who recently announced his retirement, will make his final professional appearance in Scotland.

The 43-year-old, who represented Great Britain at two Olympic Games and earned a European 10,000m silver medal, previously won the Great Scottish Run half-marathon in both 2017 and 2018.

Thompson’s final meet before officially retiring will be at the Great South Run on October 20.

The Great Scottish Run is set to be the largest ever, with over 30,000 participants taking to the streets of Glasgow.

The 10km race will begin at 8.30am with the half marathon beginning at 10am.

How Many Calories Do You Actually Burn While Running?

Most people overestimate how many calories they torch while running. Here’s how to figure out your numbers—and tips to boost the burn.

There are so many reasons to run, including spending time in nature, taking a break from scrolling social media, and hanging with like-minded people. One of the most common reasons people turn to the sport: to boost physical and mental health. In fact, three out of four runners say staying healthy and in shape is a primary motivation for lacing up, according to a survey from Running USA. 

For many people, “staying healthy and in shape” translates to burning calories and keeping weight in check, and running is a top activity for revving your heart rate and blasting calories. But just how many calories do you burn running one mile? 

Turns out most people don’t know the answer: When runners completed both moderate- and vigorous-intensity workouts on a treadmill, they greatly overestimated how many calories they burned—some by as much as 72 percent—in a 2016 study in Medicine and Science in Sports and Exercise. 

So let’s break down approximately how many calories the average runner burns over the course of one mile and how to calculate your calorie-burn rate, plus expert tips to raise that number.

How many calories does the average runner burn running one mile?

It’s difficult to generalize how many calories everyone would burn running one mile, as many factors play into your energy expenditure. But the general baseline is that runners burn about 100 calories per mile, April Gatlin, certified personal trainer and senior master coach for STRIDE Fitness in Chicago tells Runner’s World.

Two important factors that change that number are the intensity of your run and your weight, according to the 2024 Adult Compendium of Physical Activity, which calculates the energy cost of physical activity based on metabolic equivalents (METs). 

Based on the MET chart, running a 10-minute mile (6 mph) is equivalent to about 9.3 METs. That means a 150-pound person (68 kilograms), would burn about 11 calories per minute or about 110 calories in a mile when running at 6 mph.

To calculate calories burned per minute using METs, follow this formula: METs x 3.5 x (your bodyweight in kilograms) / 200

Intensity and weight aren’t the only variables that can alter how many calories you burn running a mile, though. “Running mechanics play a big role in caloric expenditure—different aspects such as ground contact time, vertical motion, and muscular strength have a significant effect on the amount of calories that are burned or energy that is expended in terms of oxygen consumption,” Grace Horan, exercise physiologist at Hospital for Special Surgery in New York City tells Runner’s World. 

That oxygen consumption, along with fuel utilization—which is how our cells use carbs and fat for fuel—is what caloric expenditure is all about, she says. Because there’s more vertical motion (or bounce) in running compared with walking, that translates to higher calorie burn. “Your body is now not only using energy to travel horizontally but vertically as well,” Horan adds. 

What factors affect your one-mile calorie burn?

1. Weight

“The heavier the runner, the higher the calorie burn as their body is working harder to move forward,” says Gatlin. In fact, a 185-pound person burns nearly 100 calories more per 30 minutes of running at 5 mph compared with a 125-pound person, according to estimates from Harvard Medical School. 

2. Pace

Running a fast mile will burn a higher number of calories than a slow mile, says Gatlin, especially if you mix in speed intervals: “Intervals will burn more calories overall due to the varied high-to-low heart rate burst causing excess post-exercise oxygen consumption (EPOC), which is an after-burn effect,” she explains. “That causes the body to continue to burn at the higher metabolic rate after the training is complete.”

The same holds true about running versus walking: People who ran a mile showed increased energy expenditure (read: calorie burn) for 15 minutes postworkout while those who walked the same distance increased the after-burn effect for only 10 minutes, according to a study published in the Journal of Strength and Conditioning Research in 2012, involving 15 males and 15 females. 

3. Sex

“There is also some evidence that gender plays a role in caloric expenditure, with females often burning less calories compared to their male counterparts when running at the same speed for the same distance,” says Horan. 

However, she notes, the difference in overall body mass between men and women is generally thought to be the primary cause for this.

4. Fitness, biomechanics, and genes

While concrete stats, such as speed and weight, contribute to calorie burn, so do fluctuating variables that are more difficult to count. “Burning calories is directly related to oxygen consumption, which is determined largely by the ability of the lungs to take in large amount of oxygen and the heart to pump oxygenated and nutrient-filled blood to the working muscles, so cardiorespiratory fitness [level] has a major effect [on calorie burn],” notes Horan. While there’s no simple way to incorporate these details into your calorie estimates, know that they do have a bearing.

In other words, while you can get a rough estimate of how many calories you burn over a given distance or time, remember that these are just estimates. 

How can you estimate your personal calorie burn?

In addition to the MET equation mentioned above, Runner’s World has a calories burned calculator to help. Pop in your weight, along with how far you ran and how long it took you, and it’ll pinpoint approximately how many calories you expended on that outing. 

While this does take some variables into account (i.e., your weight and speed), it doesn’t factor in extras like your fitness level or what kind of terrain you covered. For example, if your course was totally flat, you likely torched slightly fewer calories than if you’d encountered tons of hills, according to Gatlin.

How can you increase the calorie burn of your one-mile run?

1. Add in speed

The higher your effort during a run, the more calories you’ll burn per minute, which also means you can expend more energy in less time the faster you run. 

Research backs this up: A study published in 2019 found that high-intensity interval training (doing 10 reps of one-minute intervals at 100 percent of VO2 max with one minute of recovery) took less time to reach the same energy expenditure of a moderate-intensity workout (going for 35 minutes at 65 percent of VO2 max).

Another study, published in 2013, also found that sprint interval training can increase total daily energy expenditure after one session. 

2. Tackle hills

Heading to a hilly course outside (or cranking up the incline on a treadmill) is great for torching calories, because it’s as if you’re adding resistance training to the workout, notes Gatlin. That’s because your lower-body muscles perform at a higher level of mechanical work to increase your potential energy on an incline, compared with level or downhill running, according to a 2016 article in Sports Medicine.

3. Break up your run

Planning to run three miles today? If you break them up into three one-mile runs throughout the day and run each of those at a faster pace than you’d run one steady-state run, you’ll boost the calorie burn, says Gatlin. 

The reason: It goes back to that afterburn effect—you burn more calories when you’re done running—as well as the ability to turn those shorter runs into higher-intensity exercise. 

What other benefits do you gain from running a mile?

All this being said, frying calories is hardly the only benefit of a running routine. Opt to run instead of walk a mile and you will also boost your aerobic capacity, muscular endurance, and metabolic rate, says Gatlin.

Additionally, running improves your overall health by warding off all kinds of medical issues. “It’s heavily supported that increasing aerobic capacity through running has been linked to decreases in incidence of many health conditions, including heart disease, diabetes, and some forms of cancer,” says Horan. Plus, “recreational running on a regular basis also creates favorable conditions for bone formation, which leads to increased bone mineral density and decreased risk of fractures.”

Even slow, short runs have fantastic health benefits. One study that followed more than 55,000 Americans over 15 years found that those who ran less than a 10-minute-per-mile pace for five to 10 minutes a day had significantly reduced risk for all causes of death.

So even if you come to running for the calorie burn, there are good reasons (lots of them!) to keep coming back for an all-over health boost. 

This Training Method Is Meant to Help You Slow Down on Easy Runs

Everything to know about the MAF method and letting heart rate guide your runs.

Runners often turn to time or distance, pace or feel to guide their workouts. But to get more precise about intensity, heart rate training offers an objective view of how hard you’re working and can help you get the most out of each step. 

One way to tune into heart rate: the Maffetone method, a.k.a. MAF method. It’s a strategy based on maintaining a low heart rate for most of your runs, with the goal of revving your fat-burning engine and help you avoid injury, illness, and overtraining.

“I’ve coached hundreds of runners through MAF, and for some, it’s been a complete game changer; for others it’s just been massively frustrating,” says Amanda Brooks, Denver-based running coach and founder of Run to the Finish. 

So what is the MAF method exactly, and is it for you? Let’s break it down.

The Idea Behind the MAF Method

This training strategy was created by Phil Maffetone, an applied kinesiologist, following decades of his clinical research about heart rate training. It can be called the Maffetone method or simply MAF—which is (obviously) short for his name but which also stands for maximum aerobic function. 

“The thesis behind the MAF method is that low heart rate training will allow runners to build endurance while reducing their injury risk and avoiding fatigue,” explains Laura Norris, owner and coach at Laura Norris Running in Boulder, Colorado. “This low heart rate zone is where the body oxidizes a higher ratio of fat than carbohydrates for energy production.” 

In other words, MAF keeps you in what’s considered the “fat-burning zone”—though it’s a misconception that running this way always equals fat loss, says Brooks. The benefit is more so that you train your body to run off of fat as fuel, which doesn’t burn as quickly as carbohydrates, so you can run longer.

To take advantage of the MAF method, you need a device to actually track your heart rate, whether that’s a smartwatch or chest strap (research suggests the latter is more accurate in some cases). 

How the MAF Method Works

The MAF method is based on a very straightforward formula: Take 180 (a number Maffetone came up with based on his research) and subtract your age. The resulting number is your max heart rate in beats per minute (bpm), which you should stay under for most runs. 

So, if you’re 40 years old, your heart rate shouldn’t go north of 140 bpm for nearly all your miles. In other words, it ensures that most of your running is easy running, which is the principle that most coaches recommend whether you’re following MAF or not.

But the plan does take a few other factors into account: 

If you’re recovering from a major illness or injury, subtract 10 beats

If you’re not improving in your training or are just coming back to training, or if you get a cold or the flu at least twice a year, subtract 5

If you’ve been training for at least two years without any injury, add 5

If you’re over 65, add up to 10 

If you’re under 16, use 165 bpm for your max

Does sticking under one number for your heart rate for most runs feel too strict though? For some people, it is, says Brooks. “Like most heart-rate running formulas, it doesn’t work for everyone,” she says.

On the other hand, the formula’s simplicity is what makes it so accessible for a wide audience. “It helps give people a guideline for figuring out what easy running should feel like,” Brooks adds. 

Contrary to popular belief, MAF doesn’t mean every single run should be done at a low heart rate. “Many people don’t realize that once you’ve been doing it for a while to build your base or return to running, you are absolutely supposed to start adding back in speed work,” says Brooks. “Then it really turns into a more traditional 80/20 program, but the easy days are defined by your MAF heart rate.”

Benefits of Using the MAF Method

“Where MAF can shine is for runners who have consistent issues with injuries or coming back from illness—it gives them a more specific way to guide training and often prevent running slightly too hard all the time,” says Brooks.

In research that Maffetone conducted, 76 percent of runners who used the method leading up to a 5K improved their race time and only 9.5 percent got an injury, compared with nearly 62 percent of runners who got injured when they maintained their normal training schedule instead of MAF. 

The MAF method is beneficial because of its emphasis on easy running, which should make up the bulk of any running routine. “Whether you call it low heart rate training, zone 2 training, or easy running, there are numerous benefits to runs below one’s aerobic threshold,” says Norris. 

For example, because running at a low heart rate spares glycogen (in favor of fat burning), you can often keep running longer at this intensity and with less fatigue afterward. “Plus, easy running places less stress on the musculoskeletal system, so you can run more mileage while controlling your injury risk,” Norris adds.

Drawbacks of Using the MAF Method

The formula for MAF is simple, which makes it very easy to use, but it can also be limiting. “Some individuals are outliers—they will have higher or lower heart rate zones than generic formulas predict,” says Norris. 

New runners and those over 40 often find it tricky to keep their heart rate low enough. Plus, adds Norris, factors other than age can affect heart rate. “Caffeine consumption, anxiety, hydration status, iron levels, and other variables will all alter your heart rate during exercise,” she says. “You may still be in an aerobic zone, but your heart rate may become decoupled from your oxygen consumption [your aerobic zone] due to caffeine ingestion or dehydration.”

Furthermore, using MAF does require wearing a heart rate monitor so you can keep an eye on your exact number throughout your runs. “Some runners get highly stressed out watching their heart rate,” says Brooks. 

Being that focused on specific numbers isn’t always necessary to achieve results. Runners who trained guided by rate of perceived exertion (RPE) showed similar improvements over six weeks of training, as those who ran guided by their heart rate in a study published in the Journal of Strength and Conditioning Research in 2017.

The Bottom Line on the MAF Method for Runners

MAF can be an approachable training technique to help ensure you’re not pushing too hard on what should be easy runs (that is, the majority of your mileage). But like any running plan, it takes some adjustments and isn’t ideal for everyone. 

“Whenever trying out a new training method, it’s important to assess whether you enjoy running any more or less with this approach,” says Norris. “If you don’t enjoy heart rate training, MAF is not for you.”

Can nasal strips elevate your race day performance?

Nasal strips–those small adhesive Bandaid-like strips worn across the nose–are often seen on runners and athletes, but do they really help improve performance? While originally designed to reduce snoring, they’ve been adopted by many in the running community with claims that they help open up the nasal passages, improving airflow and aiding endurance. Are the strips just a placebo, or the secret to better breathing on race day?

How nasal strips work

Nasal strips work by mechanically lifting the skin on the nose, expanding the nasal passages to allow for easier breathing. For people with congestion or those who experience restricted airflow due to narrow nasal cavities, this can potentially create a noticeable difference. The idea is that by allowing more air in through the nose, athletes can reduce the need for mouth breathing, which tends to be less efficient during steady-state exercise.

Nasal strips and performance

The key question: does this extra airflow translate to better performance in runners? Research has shown mixed results. A recent study in the European Archives of Oto-Rhino-Laryngology found no significant difference in performance or oxygen uptake in athletes using nasal strips. However, another study published in the Journal of Sports Science suggested that nasal strips can reduce perceived exertion, meaning athletes feel like they’re breathing easier, even if their physical performance isn’t significantly improved.

For runners with nasal obstructions, such as a deviated septum, the extra airflow might make breathing more comfortable, but for the average runner, the impact on oxygen intake and endurance is likely minimal.

When nasal strips might be useful

While nasal strips may not turn you into an elite runner, they could still be useful under certain conditions. For instance, runners battling mild congestion from colds or allergies might experience some relief with strips, allowing for smoother airflow . Some runners also report that strips can help them focus better on rhythmic breathing, something that is useful in maintaining a steady pace during long runs.

Myth or must-have?

So, are nasal strips going to help you hit that finish line faster? For most people, the answer is no. While they may help with comfort and ease breathing for those with minor nasal obstructions, there’s little scientific evidence to suggest they dramatically boost performance. However, if you find yourself breathing easier with one on, the placebo effect can still play a role in boosting your confidence and comfort during a run. In the end, the best way to improve your running performance is through proper training, hydration and pacing—not necessarily what’s stuck to your nose.

Missouri man goes viral for finishing golf round during XC race

A Missouri golfer became an Internet sensation after attempting to finish his round of golf in the middle of a high school cross-country race last week in Ava, Mo.

A video shared on the Instagram page @FlashyAverage, captioned, “When you’re on [hole] 18, about to break 100, but there’s a cross country race going on,” has already amassed more than three million views. And it’s easy to see why.

The video shows the male golfer casually continuing his game at the Ava Country Club, while a stampede of high school runners zoom past him. The best part? He apparently had no idea the race was happening! According to Ava Country Club management, the male golfer is a long-time member of the club, and he missed the memo about the Ava High School Cross Country meet happening on Sept. 24. Undeterred, he decided to finish his round.

The video shows the golfer rushing his approach shot on the ninth hole, likely feeling the pressure from the runners whizzing by. Unfortunately, his rushed attempt only sent the ball a few metres forward, leading to a second attempt while athletes raced past him. And in a follow-up video, he’s seen sitting on the green, seemingly having thrown in the towel on his game, opting instead to spectate the race.

Ava Country Club management confirmed they had sent an email to all members about the race several days in advance (and even posted on social media), but it seems this particular golfer didn’t get it. According to club management, he’s a regular at the club, known to play every day at the same time, rain or shine.“Are you more likely to get hurt running or playing golf?” — Canadian Running Magazine

For those curious, Ava Country Club is a private nine-hole course with an annual membership fee of USD $820.

The bizarre collision between the two sports has sparked a lively debate in the comment section, with viewers split on whether the golfer should have been allowed to finish his round. “Did anyone else pay to be there?” one commenter asked, defending the golfer’s right to continue playing. Another chimed in, “Why can’t the runners just go around him?” suggesting that the runners should have accommodated the golfer’s game. The mix of opinions reflects the unusual nature of the situation; either way, it was entertaining to watch it unfold.

Veteran Kenyan marathoner dies after armed attack at his home in Eldoret

The former Vienna and Sapporo Marathon winner was attacked by thugs at his home in one of Eldoret’s exclusive estates.

Former Kenyan marathoner Samson Kandie has reportedly passed away following an armed attack at his home in Eldoret on Thursday.

Reports claim, Kandie, who represented Kenya at the 2001 World Championships, succumbed to his injuries following an attack by thugs at his Elgon View house in Eldoret, Uasin Gishu county.

The motive of the attack is yet to be known but police in Eldoret are pursuing the matter with a view to nabbing those responsible.

The former Vienna and Sapporo Marathon winner was attacked by thugs at his home in one of Eldoret’s exclusive estates.

Former Kenyan marathoner Samson Kandie has reportedly passed away following an armed attack at his home in Eldoret on Thursday.

Reports claim, Kandie, who represented Kenya at the 2001 World Championships, succumbed to his injuries following an attack by thugs at his Elgon View house in Eldoret, Uasin Gishu county.

The motive of the attack is yet to be known but police in Eldoret are pursuing the matter with a view to nabbing those responsible.

It was his second third place finish in successive years after doing the same at the 1998 edition of the event, when he clocked 2:09:11.

Kandie also recorded third place at the Xiamen Marathon in China in 2000 and at the 2003 Prague Marathon after clocking 2:11:48 and 2:14:02 respectively.

His other marathon win came in San Sebastian Spain in 2001 after clocking 2:10:21.

Competitive elite fields will contest the 21st edition of the Cardiff Half Marathon

A string of established Kenyan athletes will be chasing fast times somewhere underneath the course record of 59:30 in the men’s race. Meanwhile, a strong field that includes two-time European Cross Country Champion Fionnuala McCormack is set to contest the women’s race.

Cardiff is the penultimate venue in the 2024 Superhalfs Series. It holds a prestigious World Athletics Elite Road Race Label and hosts the Welsh Half Marathon Championships annually.

Elite Men

Benard Ngeno (59:07) is the fastest athlete on paper owing to an impressive lifetime best set at the Trinidad Alfonso Valencia Half Marathon in 2019, finishing second at the world’s top race over the distance. Cosmas Boi (59:29) comes to the City following a solid block of training that indicates a new P.B. could be possible. Perhaps his greatest accolade to date was a victory at the 2023 Stramilano Half Marathon.

Patrick Mosin (59:31) is the next fastest and was the winner of the 2023 Lille Half Marathon but more notably third at the Prague Half Marathon that was won by the current World Half Marathon Champion Sebastian Sawe in April.

Bravin Kiptoo (59:37) is the 2019 African U20 Champion over 10,000m showing winning pedigree and then finishing as the third placer at the Birrell Grand Prix later that year and is joined by Antony Kimtai (59:45), the winner at Stramilano for 2024 and the runner-up at Napoli Half Marathon setting his P.B. a month earlier.

Vincent Kigen (59:48) was second at the Seville Half Marathon in January and again at the Malaga Half Marathon in March and Vincent Mutai (60:20) will make a third trip to the City as last year’s surprise winner and with a second place at the Cardiff Cross Challenge from November to his name.

Kento Nishi (61:09) of Japan, Ethiopian Man Enyew Nigat (61:17) and Tanzania’s Josephat Gisemo (64:27) will add further International flavour to a mainly Kenyan front of the field. Nishi is a 2:08:11 Marathon man, Nigat was seventh at the Yangzhou Half Marathon earlier this year and Gisemo was the runner up at the 2024 Generali Geneva Marathon.

Ben Connor (60:55) is the fastest British man and tackles the Cardiff course for the first time. Connor is the sixth fastest Briton in history and has shown recent fitness with an impressive second place at the re-scheduled English National Cross Country Championships in September.

Jonathan Collier (64:37) and William Bryan (64:58) are the remaining British Athletes who have dipped under 65 minutes in the past. Ciaran Lewis (65:17) is the fastest Welshman in action but is likely to face stiff opposition to the National title from Dan Hamilton (65:57) and Dan Nash (66:16).

Elite Women

Twice European Cross Country Champion Fionnuala McCormack (69:32) will make her Cardiff debut on Sunday. McCormack claimed her titles at Valenje, Slovenia in 2011 and at Budapest in 2012. Since then the Wicklow woman has become the second fastest Irish athlete in history over half marathon and over the full marathon distance. She became the first female Irish athlete in history to compete at five Olympic Games’ in Paris this summer.

Nelly Jepchumba (67:00) is the fastest entrant and was the winner at the Rio De Janeiro Half Marathon in August and the winner at the prestigious 2021 Madrid Half Marathon. Miriam Chebet (67:14) was the runner up at the Istanbul Half Marathon and notably the winner at the Ibiza 10k in 30:40.

Ethiopian Anchinalu Dessie (67:30) is another winner of the Stramilano Half Marathon in action here and was fourth at the Valencia Ibercaja 10k in 2022 with 31:01, an event that has recently been acknowledged as the World’s top annual road race.

Caroline Nyaga (67:36) is an exciting late edition to the race and will be chasing a huge new lifetime best. Nyaga is the 2022 African Champion over 10,000m and has a best over 5,000m of 14:30 set finishing fifth at the Diamond League final in Brussels last month. Daisy Kimeli (68:34) was the winner at the 2019 Trabzon Half Marathon and Adane Anmaw (69:47) was third at the Yanzhou Half Marathon.

Perhaps the most exciting prospect in  women’s race however is Grace Nawowuna (debut) who will make her debut here but was fourth at the World Cross Country Championships in Bathurst in 2023 and has a 29:47 best for 10,000m. Nawowuna is likely to chase the early pace with Nyaga.

Polish Athlete Sabina Jarzabek (72:42) will be making the trip to Cardiff. She is a former Polish champion over 5km and 10km.

Olivia Tsim (73:38) claimed Bronze medals at the Welsh Half Marathon Championships here in 2022 and 2023. The Pontypridd Roadent will be in racing action after giving birth this summer. Alaw Evans (75:00) was the winner of the Cardiff 10k last year and is likely to be contesting for the Welsh title this time.

Australia’s Isabelle Pickett (75:36), Charlotte Taylor (75:46) and Ellen Feringa (75:54) of Philadelphia Runners Track Club are next fastest.

Is baking soda your next great fuelling tool?

You’re gearing up for a tough workout, and instead of grabbing your usual electrolyte drink, you’re reaching for… baking soda? It might sound like a kitchen hack gone wrong, but many endurance athletes swear by this household staple for improving performance (and the hydrogel company Maurten created an expensive product around it–more on that, below). Here’s what you need to know to help you decide whether this idea is half-baked, or if it’s the key to your next PB.

The science of sodium bicarbonate

Baking soda, or sodium bicarbonate (“bicarb” for short), has been studied for its ability to act as a buffering agent. During intense exercise, like a tempo run or hill repeats, your muscles produce lactic acid, which contributes to that dreaded “burn.” As lactic acid builds up, your muscle function declines. Sodium bicarbonate can help buffer this acid, delaying fatigue and potentially allowing you to sustain your effort for longer periods. A wide range of studies show that athletes who consume baking soda before high-intensity efforts may experience improved performance. But can it help you on those longer-distance runs? While more research is needed, some studies suggest that sodium bicarbonate might boost post-exercise recovery, with other research suggesting it may help runners speed up, even after hours of training.

Swedish sports nutrition company Maurten has created a hydrogel formula for runners that some athletes, like mountain athlete Kilian Jornet and world 5,000m and 10,000m record holder Joshua Cheptegei, swear by. Runners new to using sodium bicarbonate can adjust the hydrogel and bicarb components according to their weight and training needs.

Does it really work?

While there’s some solid science backing baking soda’s benefits, it’s not ideal for every runner. Most of the performance gains have been noted in shorter events, typically lasting between one to seven minutes of all-out effort. For distance runners, like those training for marathons or half-marathons, the impact may not be as pronounced. However, if you’re into track events or HIIT workouts, this kitchen staple could give you an easy-on-the-budget boost. The key is proper dosing (around 0.2 to 0.3 grams per kilogram of body weight) and timing–it should be taken 60 to 90 minutes before your workout or race.

Beware of side effects

Before you go dumping a spoonful of baking soda into your water bottle, be aware: it comes with potential side effects, the most common being gastrointestinal distress. Bloating, cramping or even diarrhea are possible, especially if you take too much or don’t properly dissolve it in water. If you’re interested in trying baking soda for a performance boost, make sure to test it out during training before a big race day, to avoid any unpleasant surprises mid-run.

Emmaculate Anyango faces four-year ban following provisional suspension over doping

Kenya’s long-distance runner Emmaculate Anyango faces the prospect of a four-year ban after being handed a provisional suspension for doping as the net nabs another big fish.

Kenya’s long-distance prodigy Emmaculate Anyango has joined the list of shame following her provisional suspension for a doping violation.

The Athletics Integrity Unit (AIU) announced Anyango’s provisional suspension on Friday for the presence/use of a prohibited substance (Testosterone and EPO).

It means Anyango will remain suspended until her case is heard and determined and she faces a minimum of a four-year ban if she is found culpable.

It is a blow to the 24-year-old who was already making waves having been one of the standout athletes in the early months of the 2024 season.

The Sirikwa Classic Cross-country champion was awarded the Sports Personality of the Month award for February by the Sports Journalists Association of Kenya (SJAK) after coming close to breaking the world 10km world record in February.

Anyango recorded the second fastest 10km time in history when she clocked 28:47 in Valencia, Spain, improving Ethiopian Yalemzerf Yehualaw’s world record (29.14) but unfortunately for her, compatriot Agnes Ngetich won the race in a better time of 28.46.

She would go on to finish fourth at the World Cross-Country Championships in Serbia followed by second place at the BAA 5k Road Run in Boston and in 10km Road in Bengaluru, India.

She, however, missed a place in team Kenya to the Paris Olympics after finishing sixth in the 10,000m trials which was held at the Prefontaine Classic, the Eugene Diamond League in May.

Back-to-back second places finishes would follow in 10km in Atlanta and in 15km in New York in July.

'You will not be an athlete forever'- When double Frankfurt Marathon champion Brimin Misoi explained life on and off the track

A reflection on Brimin Kipkorir Misoi's remarkable journey over the last decade, from humble beginnings as a farmer to marathon champion, overcoming injuries and challenges.

Often, the simplest people harbor the most extraordinary stories.

In the high-altitude village of Kapkitony, Keiyo South, Brimin Kipkorir Misoi, a two-time Frankfurt Marathon champion lives a life that reflects his humility and resilience.

You might mistake him for an ordinary farmer as you pass through his village, spotting him shelling beans or herding cattle.

But beneath the unassuming exterior lies a man who has conquered the world of long-distance road racing despite facing overwhelming hurdles along the way.

"You will not be an athlete forever," Misoi said with a smile during a January 2024 interview with The Standard.

"That’s why I still farm—because one day, I’ll retire."

At 34, Misoi stands at the peak of his career. His back-to-back victories at the Frankfurt Marathon in 2022 and 2023 have established him as a formidable force in global athletics, yet his journey was far from smooth.

Misoi’s rise to stardom was not a product of instant success; rather, it was built on perseverance, patience, and a will to overcome setbacks.

Misoi began his marathon journey in local Kenyan races known for being some of the most grueling in the world.

"Local races in Kenya are the toughest. Anyone who wins here can win anywhere in the world," he says.

But his early years were marred by injuries and stiff competition from more experienced athletes as his humble beginnings in Kapkitony meant that resources and professional training were hard to come by.

In 2016, he finished 50th in the Kass Marathon and later placed 11th in the same race, a position that almost drove him to quit athletics.

"I was thinking of giving up after finishing 11th in the Kass Marathon, but I couldn’t. My family depended on me, and I came from a humble background. I needed to keep going," recalled the father of three.

Misoi’s fortunes changed in 2017 when he won the Nairobi Standard Chartered Marathon.

That victory marked his breakthrough, paving the way for international opportunities. However, his career remained fraught with challenges. Injuries sidelined him in races like the Lille and Gold Coast Marathons, forcing him to drop out.

Yet, each setback fueled his determination. His relentless pursuit of success culminated in his first Frankfurt Marathon win in 2022, a triumph that he would repeat the following year with a personal best of 2:04:53.

"When I’m at home, I’m just a farmer," Misoi said, his voice imbued with pride.

Farming, for him, is more than a livelihood; it is a connection to his family and community.

"It helps me recover after tough races. It’s also a reminder that life isn’t all about running."

Despite his modest demeanor, Misoi harbors big ambitions as his dream is to wear the Kenyan colors at an international championship.

"If the opportunity to represent Kenya comes, I’ll take it," he says.

Though injuries have haunted his career, Misoi remains optimistic about the future, particularly with advancements in shoe technology that could reduce the risk of injuries.

"Good shoes can make a big difference. Our roads are rough, and when shoes wear out, they put us at risk," he explains.

For now, Brimin Misoi is focused on the races ahead determined to make the most of his athletic career.

Yet, as he shells beans in his village he remains grounded by the reality that one day he will hang up his running shoes and return to the farm where his story first began.

'I always have faith in myself'- When Beatrice Chebet revealed her grandmother's influence on her historic athletics journey

Kenya's Beatrice Chebet credits her grandmother's influence for inspiring her historic Olympic double gold and world record-breaking success.

If your grandmother is still alive, she often holds a unique place in your heart—offering wisdom, support and encouragement.

For Beatrice Chebet, her grandmother has been far more than that. The two-time Olympic gold medalist and world record holder credits her grandmother, Pauline Lang’at as the driving force behind her remarkable athletics career shaping her into one of the most dominant figures in women’s long-distance running.

Reflecting on her journey, Chebet describes her grandmother’s pivotal role in motivating her to reach unimaginable heights.

Lang’at, who took Chebet to her first athletics club in 2016, was also among the emotional crowd that welcomed the newly crowned double Olympic champion back to Kenya.

“I am lost for words when I look at where I have reached, when I look or talk to my grandmother,” Chebet said with a smile during an August interview with Daily Nation as quoted by Olympics.com.

“She is my rock and the reason I never gave up, even when the challenges seemed insurmountable.”

Chebet’s meteoric rise is built on years of determination, inspired by her grandmother’s belief in her potential.

At just 24 years old, the Kenyan sensation has rewritten the history books, becoming the first woman to break the 29-minute barrier in the 10,000m and the third woman in history to win both the 5,000m and 10,000m golds at the same Olympic Games.

Her journey has not been without setbacks as after missing out on the 5,000m world title in Budapest last year, where she settled for bronze, Chebet turned to road running as a path to redemption.

In Riga, she claimed the women’s 5km title at the inaugural World Athletics Road Running Championships, but that was just the beginning.

On the last day of 2023, Chebet shattered the world record for the women’s 5km in Barcelona with a time of 14:13, cementing her place among the legends of the sport.

“I always have faith and belief in myself,” Chebet shared with Olympics.com after winning the 5,000m in Paris.

“I had never won a track title before, but after breaking the 10,000m world record in Eugene at the Kenyan Trials for the Olympics, I felt an unusual strength and motivation. That’s when I decided, ‘I want to double in Paris.’”

This bold decision led to one of the most remarkable achievements of her career, winning both the 5,000m and 10,000m at the 2024 Paris Olympics.

Despite her unprecedented success, Chebet remains humble, attributing much of her accomplishments to her grandmother’s unwavering support.

Lang’at’s influence stretches beyond the track, instilling in Chebet the discipline and resilience needed to thrive in one of the most competitive sports in the world.

She is determined to restore Kenya’s dominance in women’s track running, and with her eyes set on breaking Gudaf Tsegay’s 5,000m world record, Chebet shows no signs of slowing down.

As she looks back on her career, from her first global title at 18 to her recent Olympic triumphs, Chebet remains grounded by the love and guidance of her grandmother.

Her story is one of resilience, determination and the power of family—a true testament to how inspiration can come from the most cherished of relationships.

For now the sky’s the limit for Beatrice Chebet but one thing remains constant: her grandmother’s enduring influence on her path to greatness.

Canadian International Justin Kent To Race TCS Toronto Waterfront Marathon

While the international field for the 2024 TCS Toronto Waterfront Marathon has rarely been stronger the number of elite Canadian entries continues to grow.

Justin Kent, who represented Canada at the 2023 World Championships in Budapest, has now added his name to the medal contenders for this Canadian 

Championships which are run concurrently within this World Athletics Elite Label race.

Kent says he has prepared well and is looking to beat his personal best time of 2:13:07, recorded while finishing 10th in the 2023 Prague Marathon. That race led to his call-up for a place on Canada’s 2023 World Championships team with his long-time training partner, Ben Preisner (2:08:58 personal best).

“Budapest was definitely a memorable experience,” Kent remembers, “Having my team-mate Ben there, and we ran kind of side by side which was really cool. It was pretty special. You get to wear that Canadian singlet longer than in any other event.  It was awesome.

“It was hot so Ben and I had pretty strict orders to run conservatively the first half then swallow up as many bodies as we could in the second half. I still have this sensation of us - it felt like we just hopped into the race that last ten kilometres as we were going by guys that were just zombies because they were so depleted. We were like 80th at halfway and we ended up 27th (Preisner) and 29th.”

he will be in Toronto alongside his friend as he has offered pacemaking duties.

The pair will no doubt bring that commonsense approach to the race taking the weather conditions into account. During this buildup Kent has been encouraged by the fact both coach Richard Lee and Preisner have seen workouts that indicate Kent is more than capable of running around 2:10.

Only nine Canadians have gone under 2:11 and just four have beaten the 2:10 barrier.

“I don’t necessarily want to get ahead of myself. I have definitely learned the hard way of being too ambitious,” Kent says. But I know, definitely, I am the fittest I have ever been. It depends on the weather and the pacing.

“There is a pace group (going for) 2:10 I’d like to be maybe a little bit quicker the first half and see what I can do that would set me up well to run in the 2:10’s. That’s easier said than done.”

Kent will also be accompanied in Toronto by his wife of two years, 800m runner Lindsey Butterworth, who represented Canada at the 2022 Commonwealth Games and the 2021 Tokyo Olympics, and their four-month-old daughter, Willa.

With a family to support Kent continues to do coaching work with Mile2Marathon which he views as a chance to connect to the running community. His main source of income, however, is working as a marketing specialist for a Vancouver-based startup company called Stoko, which manufactures supportive apparel used to overcome injuries.

“I am in the office four days a week. They are flexible with my hours to get my training in or sneak out early to get my training in,” he explains. “I have been with the company for just coming up to a year.”

Meanwhile Butterworth is on maternity leave from her job as a community health specialist for Fraser Health Authority. She is back running and will, in fact, compete in the Toronto Waterfront 5km.

As for his objectives with this year’s Toronto Waterfront Marathon, Kent recognizes that a national championship offers bonus World Athletics points used in the qualification for next year’s World Championships in Tokyo. The automatic qualifying standard in the men’s marathon has been lowered to 2:06:30

“Definitely I think with the new standard of 2:06:30  a lot of guys are going to be trying to get bonus points at races,” he concedes. “I think that is more my aim this whole build is to win a national championship. I think the (fast) time will come with that.

“I haven’t thought too much beyond October 20th. I know if I can run well it would give me a great opportunity to make the team next year. But the main goal is still to come away with a national title or at least contend for one.”

SA champion Cian Oldknow gears up for the Cape Town marathon

Her marathon journey in 2024 began with victories in the Dis-Chem Half-Marathon, Johnson Crane Hire Marathon, and the national marathon.

Oldknow also achieved a 32nd-place finish at the Paris Olympic Games in August, making her the highest-placed South African runner at the event.

Earlier in the year, she qualified for the Olympics with a strong performance at the Seville Marathon.

"I'm feeling good, feeling strong, I'm doing Cape Town Marathon in three weeks time so preparing for that so I would say I'm in a healthy position at the moment. It's another race on home soil and I think doing the home races and the local races are really good. It's good for us as athletes and it's good for the community, I think,” Oldknow said.

“We are so quick to go overseas and do the international marathons because we can get fast times and stuff but I think we can get fast times here too and just take a little bit of pride in our local races and help support those."

Oldknow enters the Cape Town Marathon as the reigning South African champion and one of the top local contenders, though she's focused on not placing unnecessary pressure on herself.

"I am quite confident going to the race. I know Glenrose [Xaba] is doing her debut there and she has run some amazing times this year so I'm really excited to see what she can do on the marathon. I think it could be quite a good healthy competition but I think it will be a good experience," she added.

Despite only starting to compete in marathons this year, Oldknow has already achieved significant success.

However, she acknowledges that there's still much to learn from elite runners across the continent.