Running News Daily

Mary Cain sues Alberto Salazar and Nike for $20 million over alleged abuse

Mary Cain, the promising distance runner whose career fizzled after what she has described as four miserable years at the Nike Oregon Project, has filed a $20 million lawsuit against her former coach, Alberto Salazar, and their employer, Nike.

Cain accused Salazar of emotionally abusing her when she joined the team as a 16-year-old. The lawsuit portrays Salazar as an angry control freak who was obsessed with Cain’s weight and didn’t hesitate to publicly humiliate her about it.

That, she said, took a toll on her physical and mental health. Nike was aware, the lawsuit alleges, but failed to intervene.

Nike did not return messages. Salazar could not be reached but has previously denied abuse allegations, and he has said neither Cain nor her parents had raised concerns while she was part of the program.

In the lawsuit filed Monday in Multnomah County Circuit Court, Cain alleges Salazar on several occasions required her to get on a scale in front of other people and would then criticize her.

“Salazar told her that she was too fat and that her breasts and bottom were too big,” the lawsuit alleges.

Salazar took to policing Cain’s food intake, she said. At times, Cain was so hungry, she said, she stole Clif Bars from teammates.

Cain went to her parents for support. She alleges Salazar eventually tired of the parental interference.

“He prevented Cain from consulting with and relying on her parents, particularly her father, who is a doctor,” said Kristen West McCall, a Portland lawyer representing Cain.

By 2019, Cain says she was deeply depressed, had an eating disorder, generalized anxiety and post-traumatic stress syndrome. She also was cutting herself.

Darren Treasure, Nike’s in-house sports psychology consultant, knew of Cain’s distress, the lawsuit alleges. But he’s accused in the complaint of doing nothing about it, other than to share this “sometimes intimate and confidential information … with Salazar.”

Nike did nothing to intervene, Cain alleges.

“Companies are responsible for the behavior of their managers,” McCall said. “Nike’s job was to ensure that Salazar was not neglecting and abusing the athletes he coached.”

McCall added: “Nike was letting Alberto weight-shame women, objectify their bodies, and ignore their health and wellbeing as part of its culture. This was a systemic and pervasive issue.  And they did it for their own gratification and profit.”

Nike athletes generally sign non-disclosure statements that strictly prohibit them from revealing any sensitive corporate secrets. Cain smashed the Nike code of silence two years ago when The New York Times published her wrenching account of her years at Nike.

Due in part to a protracted series of injuries, Cain never lived up to her superstar-in-the-making expectations. But when she was 16, after a brilliant high school running career, she was a hot commodity in distance running circles.

In 2012, she opted to skip college and go straight to Beaverton to run for Salazar. Salazar, himself a legendary runner, helped found the Nike Oregon Project to make American distance runners competitive with the rest of the world.

Salazar has had some big successes, particularly with Galen Rupp, the Portland kid who has become one of the world’s best marathoners. On Aug. 5, 2012, two Salazar athletes — Mo Farah and Rupp — finished one-two in the 10,000 at the Olympic Games in London.

His program also has  been dogged by allegations that he pushed the use of  performance-enhancing drugs.

The Nike Oregon Project was disbanded in 2019 after the U.S. Anti-Doping Agency accused Salazar of three violations. The agency banned him from the sport for four years.

Salazar appealed to the Court for Arbitration for Sport. Last month, the court upheld Salazar’s ban from the sport and some of USADA’s findings. It ruled that Salazar attempted an “intentional and orchestrated scheme to mislead” anti-doping investigators when he tampered with evidence.

The court reduced the duration of his ban from four to two years.

Salazar added:  “Mary at times struggled to find and maintain her ideal performance and training weight.” Nike added that Cain had requested to be allowed back on the team after she left.

Salazar said this to Sports Illustrated:

My foremost goal as a coach was to promote athletic performance in a manner that supported the good health and well-being of all my athletes. On occasion, I may have made comments that were callous or insensitive over the course of years of helping my athletes through hard training. If any athlete was hurt by any comments that I have made, such an effect was entirely unintended, and I am sorry. I do dispute, however, the notion that any athlete suffered any abuse or gender discrimination while running for the Oregon Project.”

Nell Rojas was so ready for Boston and ended up sixth setting a PR and finishing first American while Shalane Flanagan finishes her 4th major

The top US woman at the Boston Marathon was Nell Rojas from Boulder, Colo., placing sixth overall in a personal best 2 hours, 27 minutes, 12 seconds. It was her fourth Marathon.

She paced the pack for the first 10 kilometers, which was not part of her plan.

“I was expecting this one to go out fast and to just be able to hang on to the back of the pack,” said Rojas. “I never lead, so that was interesting for me.”

Despite being the top US finisher, Rojas believes she has plenty of room for improvement, citing downhills and staying relaxed in the pack as weaknesses.

“I learned a lot,” said Rojas. “I think that now that I know the course I can alter my training accordingly and run faster next time.”

Rojas who finished ninth at the 2020 Olympic Trials in 2:30:29, ran for the University of Northern Arizona and spent much of her mid-20s focusing on triathlons before transitioning back to distance running in 2018. Before Monday, her personal best in the marathon was 2:28:06.

Rojas is a coach in Boulder, where she developed a running and strength training program for all ages alongside her father, Ric Rojas.

Nell credits her father with being a role model athletically.

“Just growing up with that inspiration, trying to follow in his footsteps has been super helpful,” she said. “He has been my biggest supporter and cheerleader.”

The second American finisher was Elaina Tabb of Allison Park, Pa., She finished 12th in 2:30:33 in her first major marathon. Much of Tabb’s prior experience came in the half-marathon, where she placed 64th in the 2018 World Championships. She finished 24th at the 2021 Olympic Trials in 10,000 meters.

Marblehead native Shalane Flanagan, a former New York City Marathon winner and Olympic 10,000-meter silver medalist, also competed, just one day after running the Chicago Marathon. She placed 33rd on the women’s side in both races, finishing Boston in 2:40:36 and Chicago in 2:46:39. Flanagan retired in 2019 but returned this year in an attempt to run all six majors under three hours.  Her average after running four marathons in 16 days is 2:40:13.   Her time in Berlin (9/26) was 2:38:32 and London (10/3) 2:35:04.  

2018 Boston Marathon champion Desiree Linden placed 16th race with a time of 2:35:25. It wasn’t the performance for Linden hoped for, but she enjoyed the experience on one of her favorite courses.

“I was just excited to get out there,” said Linden. “Yeah, I didn’t have the day that I wanted but it was a pleasure to be back on the course and see the crowds.”

Linden plans to run the New York City Marathon on November 7. Boston was her main focus but is glad to have another race to run.

“It’s nice to have the next one,” said Linden. “To be able to say ‘Hey maybe this one will build and help me get ready for that.’ ”

Kenya´s Diana Kipyogei Wins Boston Marathon Women’s Race

Diana Kipyogei of Kenya pulled away from the pack late in Monday’s 125th Boston Marathon and crossed the finish line with a convincing victory. It is Kipyogei’s first Boston win and first win in a World Major.

Kipyogei broke the tape with an unofficial finish time of 2:24:45. The 27-year-old had only run two other marathons heading into Monday’s race, winning the 2020 Istanbul Marathon and placing third in the 2019 Ljubljani Marathon.

Kipyogei broke away from the pack at the 1:56 mark, and pulled away for good at the 22-mile mark. She crossed the line 24 seconds ahead of 2017 Boston winner Edna Kiplagat, who finished second at 2:25:09. Mary Ngugi (2:25:20) and Monicah Ngige (2:25:32) finished third and fourth, respectively, to give Kenya the top four finishers in the Women’s race.

Nell Rojas of Boulder, Colorado was the top American finisher, placing sixth with an unofficial finish of 2:27:12. Des Linden, who won the Boston Marathon in 2018, finished 17th in the Women’s field with a 02:35:25.

Kenyan Benson Kipruto crosses the finish line to win at the125th boston marathon

Kenya’s Benson Kipruto won the pandemic-delayed Boston Marathon on Monday as the race returned from a 30-month absence and moved to the fall for the first time in its 125-year history.

Kipruto waited out an early breakaway by American CJ Albertson and took the lead as the race turned onto Beacon Street at Cleveland Circle. By the time he approached the 1 Mile to Go marker in Kenmore Square, he was in front by 12 seconds.

A winner in Prague and Athens who finished 10th in Boston in 2019, Kipruto finished in 2 hours, 9 minutes, 51 seconds to claim the $150,000 first prize. Lemi Berhanu, the 2016 winner, was second, 46 seconds behind; Anderson was 10th, 1:53 back.

Marcel Hug of Switzerland won the men’s wheelchair race earlier despite making a wrong term in the final mile, finishing the slightly detoured route just seven seconds off his course record in 1:08:11.

Manuela Schär, also from Switzerland, won the women’s wheelchair race in 1:35:21.

Hug, who has raced Boston eight times and has five victories here, cost himself a $50,000 course record bonus when he missed the second-to-last turn, following the lead vehicle instead of turning from Commonwealth Avenue onto Hereford Street.

“The car went straight and I followed the car,” said Hug, who finished second in the Chicago Marathon by 1 second on Sunday. “But it’s my fault. I should go right, but I followed the car.”

With fall foliage replacing the spring daffodils and more masks than mylar blankets, the 125th Boston Marathon at last left Hopkinton for its long-awaited long run to Copley Square.

A rolling start and shrunken field allowed for social distancing on the course, as organizers tried to manage amid a changing COVID-19 pandemic that forced them to cancel the race last year for the first time since the event began in 1897.

“It’s a great feeling to be out on the road,” race director Dave McGillivray said. “Everyone is excited. We’re looking forward to a good day.”

A light rain greeted participants at the Hopkinton Green, where about 30 uniformed members of the Massachusetts National Guard left at 6 a.m. The men’s and women’s wheelchair racers — some of whom completed the 26.2-mile (42.2 km) distance in Chicago a day earlier — left shortly after 8 a.m., followed by the men’s and women’s professional fields.

“We took things for granted before COVID-19. It’s great to get back to the community and it puts things in perspective,” said National Guard Capt. Greg Davis, 39, who was walking with the military group for the fourth time. “This is a historic race, but today is a historic day.”

Kenya’s Lawrence Cherono and Worknesh Degefa of Ethiopia did not return to defend their 2019 titles, but 13 past champions and five Tokyo Paralympic gold medal winners were in the professional fields.

Held annually since a group of Bostonians returned from the 1896 Athens Olympics and decided to stage a marathon of their own, the race has occurred during World Wars and even the 1918 Spanish flu pandemic. But it was first postponed, then canceled last year, then postponed from the spring in 2021.

It’s the first time the event hasn’t been held in April as part of the Patriots’ Day holiday that commemorates the start of the Revolutionary War. To recognize Indigenous Peoples Day, race organizers honored 1936 and ’39 winner Ellison “Tarzan” Brown and three-time runner-up Patti Catalano Dillon, a member of the Mi’kmaq tribe.

To manage the spread of the coronavirus, runners had to show proof that they’re vaccinated or test negative for COVID-19. Organizers also re-engineered the start so runners in the recreational field of more than 18,000 weren’t waiting around in crowded corrals for their wave to begin; instead, once they get off the bus in Hopkinton they can go.

“I love that we’re back to races across the country and the world,” said Doug Flannery, a 56-year-old Illinois resident who was waiting to start his sixth Boston Marathon. “It gives people hope that things are starting to come back.”

Police were visible all along the course as authorities vowed to remain vigilant eight years after the bombings that killed three spectators and maimed hundreds of others on Boylston Street near the Back Bay finish line.

But the crowds lining the course as it wends through eight cities and towns were expected to be smaller. Wellesley College students have been told not to kiss the runners as they pass the school’s iconic “scream tunnel” near the halfway mark.

Stephen Rathbun and Savannah Boucher Winners of 2021 Boilermaker

The 2021 Boilermaker Road Race signaled a triumphant return to live racing after a 27 month hiatus for the classic, 44-year old Utica road race. Additionally, it was the first version of the race to be run outside of July and did not feature an elite field or prize money.

Nonetheless, the morning featured all of the spirit that runners and spectators have come to expect from the best 15K in the USA, illustrated by an F-16 flyover of the nation’s best post-race party and a helicopter flyover of the 15K start.

Stephen Rathbun, a 29-year old Syracuse native running out of Springfield, New Jersey and representing the Garden State Track Club, won the men’s 15K race with a time of 47:32. Rathbun overtook fellow Syracuse native, Abshir Yerow, around the 5 mile mark and never looked back. Rathbun won comfortably but not easily as he was hotly pursued by Yerow and 38-year old Sam Morse of Camden down the stretch. Ultimately Morse, a local favorite representing the Utica Roadrunners, was able to overtake Yerow for second place while Yerow took third.

Meanwhile, 29-year old Savannah Boucher took the women’s 15K crown with a time of 56:24. Boucher, from Utica suburb New Hartford, New York, is currently running out of San Antonio, Texas.

This marks the first time the Boilermaker has been won by American runners since 1989 and 1991 for the women’s and men’s race respectively.

31-year old fan favorite and Boilermaker staple Herman Garic, of Utica, finally won his Boilermaker men’s wheelchair title with an impressive time of 35:35. After the race, Garic immediately departed to Massachusetts to compete in Monday’s 125th Boston Marathon. Stephanie Woodward, age 33 of Rochester, New York won the women’s wheelchair race. Also in the wheelchair division, Erin Schick of Chester, New York completed the 2021 Sitrin Wheelchair Challenge. By finishing her race in a standard wheelchair, Schick has earned herself a custom-built racing wheelchair.

Strengthen these muscles you will avoid leg fatigue

Leg fatigue is one of the many reasons you get tired during a hard run and have to slow down. A group of researchers in the U.K. decided to investigate which leg muscles typically fatigue first, and found that the plantarflexion muscles, which include the muscles in your calves, your ankles and the bottom of your feet, tire faster than the other muscles of the leg.

For this reason, runners should spend some time strengthening these areas to avoid injuries and run longer and faster.

What are the plantar flexors?

There are several muscles that make up your plantar flexors, including (but not limited to) your gastrocnemius (which is the largest muscle in the group and makes up half of your calf), the soleus (which connects the Achilles tendon to your heel) and your plantaris, a long, thin muscle that runs along the back of the leg, which helps flex your ankle and knee. There are also several other deep muscles that connect to your ankles and toes to help flex your toes and feet.

The study

The study, published by the American College of Sports Medicine, assessed 18 male and female middle-distance runners while running hard on the treadmill for three minutes. It found that by the end of the test, the runners’ plantar flexors were contributing less than the other muscles in the leg, forcing the knees to work harder. The researchers concluded that improving the fatigue resistance of the plantar flexors may be beneficial for middle-distance runners.

While this study did not focus specifically on long-distance runners, the findings still apply to people tackling longer runs and races. Strengthing the plantar flexors to increase their fatigue resistance will have a protective effect for your knees, thereby reducing your risk for injuries. Additionally, having stronger legs will help make you more powerful so you can run faster.

Exercises to strengthen your plantar flexors

Toe taps: Stand with your feet hip-width apart, with your hands on your hips, and put one leg out in front of you, keeping your foot on the ground. Tap with your forward foot, keeping your heel on the ground and raising your toes high in the air, then pressing them firmly into the ground. Do this for one to two minutes on each foot.

Ankle rotations: Sit in a chair and use your hands to hold one of your legs slightly off the ground. Rotate your ankle clockwise for about 20-30 seconds, the counter-clockwise for another 20-30 seconds before switching to the other leg. The rotations should be slow and deliberate, and you should be able to feel the stretch on the front of your leg.

Single-leg calf raises: Stand on one leg with the other lifted slightly off the ground. Slowly raise your heel off the ground until you’re standing on your toes, then slowly lower back down. You can use a wall or railing for balance if you need it. Repeat this for 10-15 repetitions on each leg.

Banded foot pulls: Wrap one end of a resistance band around a sturdy object, like the leg of a heavy table. Loop the other around the top of your foot. Sit on the floor with your legs out in front of you, and slide backward until there is no slack in the band. Try to pull the band toward your body using only your foot, hold for a couple of seconds, then slowly return to the starting position. Repeat 10-15 times, on both legs.

Towel crunches: Sit or stand with a towel on the ground at your feet. Keep your heel on the ground and grab the towel with just your toes, pulling it toward your body. Continue doing this until you’ve pulled the entire towel to your foot and repeat on the other foot.

Jump rope: Use a skipping rope to jump for about 1-2 minutes to build strength in your feet and lower legs. Incorporate this into your training two to three times per week.

Ruth Chepngetich went out at world record pace in Chicago

In the first major race in the U.S. since the pandemic began, the American women had their best showing at the Chicago Marathon since 1994 Sunday October 10.  

Ruth Chepngetich of Kenya did it the hardest way possible, but after starting the 2021 Chicago Marathon at a blistering pace, she held on for the win on Sunday, finishing in 2:22:31. Emma Bates and Sara Hall placed second and third, respectively—the first time since 1994 that two American women finished the race in the top three.

Chepngetich, 27, was racing among some of the elite men in the first half of the race, touching a potential 2:11 finish time at one point (the world record is 2:14:04, set by Brigid Kosgei at the 2019 Chicago Marathon). She began to slow right before hitting 13.1 miles in 1:07:34 and faded drastically over the final miles, her slowest 5K split was her final one, 18:15, compared to her first, which was 15:37. It was Chepngetich’s first race in the United States and she was greeted with some steamy midwest conditions—at the start it was 70 degrees with 70 percent humidity.

The victory was a bit of a redemption run for Chepngetich, who dropped out of the Olympic marathon in August.

“The race was good; it was nice,” she said afterward, “but it was tough. To push alone is not easy.”

Bates, 29, executed an opposite race strategy, starting off conservatively and closing the last 10K with her fastest miles. It resulted in a personal best on two levels: her time, 2:24:20, and her first podium finish at a World Marathon Major event. Since placing seventh at the U.S. Olympic Marathon Trials, then fourth in December at the Marathon Project (2:25:40), Bates moved from her base in Idaho to Boulder, Colorado, to join Team Boss, the training group coached by Joe Bosshard.

“I didn’t want to push too much, too soon, and so I went through halfway still feeling really, really good,” Bates said. “And then I was like, ‘Oh crap, I don’t know how far ahead all these women are.’ I was getting a little nervous and I needed to pick it up. I just started slowly and surely just like picking it up, just bit by bit.”

As Bates stepped it up, she was able to catch the U.S.’s Keira D’Amato, who ultimately placed fourth in 2:28:22, and Hall, as well as Vivian Kipligat, who had spent most of the race in second place but finished fifth in 2:29:14.

“Having all those people lining the streets again just really gave me the energy to press on and really pick up my legs faster,” said Bates, who is now the ninth-fastest American woman at the 26.2-mile distance.

It was the first major marathon held in the U.S. since the pandemic shut most events down for the past 19 months. The 2021 Boston Marathon, delayed from its typical April date, will also go off on Monday.

Hall, 38, who lives in Flagstaff, Arizona, was able to compete at an impressive level through the pandemic, becoming the second-fastest American woman in history when she finished the Marathon Project in 2:20:32. She had originally planned to go for the American record on Sunday, but changed her objectives because of the weather. Deena Kastor keeps that title for now, running 2:19:36 at the 2006 London Marathon.

It was Hall’s second top-three finish at a World Marathon Major event—she placed second at the 2020 London Marathon, out-sprinting Chepngetich in the final meters of that elite-only race around Buckingham Palace. On Sunday Hall said she thought she had started the race at a conservative pace (she went through the halfway point in 1:11:37) but the humidity caught up with her over the second half. Still, she said she’s “in the best shape of my life” and will continue pursue that record if the opportunity presents itself—it’s a matter of having the fitness on the right day with the right conditions.

“I’m really excited to have a chance to go for [the American record] sometime. I knew today wasn’t going to be the day to do that,” Hall said. “I would have had to be in sub-2:18 shape to try for that today, maybe even faster. It’s going to take preparation meeting opportunity…hopefully in the near future I’ll get a stab at that.”

With all six major marathon events being held within a short window this season, the elite fields were spread thin between them, giving the American women a chance to showcase their talent in Chicago, placing seven in the top 10.

Chepngetich wins $55,000 for first place, while Bates takes home $45,000 for second place, Hall banks $35,000 for third, and D’Amato wins $25,000 for placing fourth.

Next up is the Boston Marathon and here is everything you need to know

Wow,  so many big time marathons being held over just a few weeks.  Next up is the Boston Marathon.

This year’s race on October 11 will be the first fall edition of the Boston Marathon, and first time the race is held outside of its traditional Patriots’ Day date in April. Due to the coronavirus pandemic, the race was postponed from its usual third-Monday-in-April date to October 11. This will be the first in-person Boston Marathon in 910 days, as the 2020 edition was held as a virtual experience in September, 2020. This year’s race falls on October 11, which is International Day of the Girl and also increasingly recognized as Indigenous Peoples’ Day in cities and towns along the marathon route.

Here is everything you need to know:

COMPOSITION OF THE FIELD

18,252 total entrants of the in-person 125th Boston Marathon

3,492 entrants from Massachusetts 

16,441 entrants residing in the United States of America 

104 countries represented by participants in the Boston Marathon

All 50 U.S. states represented by participants in the Boston Marathon

Youngest entrants: 18 years old, Enchee Xu, Conor Beswick, Rachel Calderone, and Angel Robles, all of Massachusetts

Oldest entrant: 84 years old, Volkert Bobeldijk of Canada

28,612 total entrants of the Virtual 125th Boston Marathon (October 8-10)

HEALTH & SAFETY

This year’s field size has been reduced by 36% compared to recent years (from 31,500 entrants to 20,000) 

In an effort to enhance social distancing and minimize wait times, Athletes’ Village has been eliminated in Hopkinton this year and a rolling start has been introduced for the first time in race history.

95% of all Boston Marathon volunteers are vaccinated.

100% of Boston Marathon medical volunteers are vaccinated. 

All participants are required to provide proof of a WHO-recognized vaccination OR a produce a negative COVID-19 test within 72 hours of bus loading. 

A health and safety bracelet will be provided after proof of vaccination or negative COVID-19 test results are verified. The bracelet must be worn throughout race weekend and through the finish line. 

Masks are required indoors, on event transportation, and within the start area until participants cross the starting line. 

BY THE NUMBERS 

$876,500 in prize money will be awarded to top finishers by principal sponsor John Hancock. Included among the prize awards is $27,500 for Para Athletes. 

8,500 B.A.A. volunteers will contribute to this year’s Boston Marathon and race related events

26.2 miles (26 miles and 385 yards; 42.195 kilometers) will be run through eight cities and towns (Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline, and Boston)

An estimated $20 million (USD) will be raised through the 125th Boston Marathon for charities as part of the B.A.A.’s Boston Marathon Official Charity Program and the John Hancock Non-Profit Program

FACES IN THE FIELD

13 Boston Marathon champions will be competing as part of the John Hancock Professional Athlete Team: Des Linden (USA/MI), Geoffrey Kirui (KEN), Edna Kiplagat (KEN), Lemi Berhanu (ETH), Lelisa Desisa (ETH), Atsede Baysa (ETH), Caroline Rotich (KEN), Daniel Romanchuk (USA/IL/Won the Chicago Marathon on Sunday), Manuela Schär (SUI), Marcel Hug (SUI), Tatyana McFadden (USA/MD/Won the Chicago Marathon on Sunday), Ernst van Dyk (RSA), and Joshua Cassidy (CAN). Additionally, 1968 winner Amby Burfoot will be running and serving as an official starter in Hopkinton.

Five 2020 Tokyo Paralympic gold medalists will be competing in Boston: reigning men’s wheelchair champion Daniel Romanchuk (gold in the 400m); two-time Boston winner and wheelchair course record holder Marcel Hug (800m, 1500m, 5000m, marathon); reigning women’s wheelchair champion and course record holder Manuela Schär (400m, 800m); five-time winner Tatyana McFadden (4x100m Universal Relay); and Japan’s Misato Michishita (T12 marathon).

Danica Patrick, NASCAR and Indy Car driver, will run for the Matt Light Foundation

James Develin, former New England Patriots fullback and Super Bowl champion, will run as part of the Joe Andruzzi Foundation 

Chris Nikic, the ESPY-award winning Ironman triathlete who in 2020 became the first person with Down syndrome to finish an Ironman triathlon, will race his first Boston Marathon.

Brian d’Arcy James, Broadway star in Shrek the Musical and Hamilton and actor in Spotlight, will race his first Boston Marathon. 

Ceremonial 125th Boston Marathon Grand Marshals include Boston Marathon champions Sara Mae Berman, Bill Rodgers, Joan Benoit Samuelson, Jack Fultz, and Meb Keflezighi, as well as healthcare workers from members of the Boston Marathon Official Charity Program and John Hancock Non-Profit Program. Frontline workers being honored include Meg Femino of Beth Israel Lahey Health; Martha Kaniaru of Spaulding Rehabilitation; Loren Aiello of Boston Children’s Hospital; Eric Goralnick of Brigham and Women’s Hospital; Christopher S. Lathan of Dana-Farber Cancer Institute; Mark Mullins of Tufts Medical Center; Anely Lopes of Boston Medical Center; and Susan Wilcox of Massachusetts General Hospital. The Grand Marshals will be driven the entire 26.2 miles in two Boston DUCK Boats, Back Bay Bertha and Catie Copley.

Ruth Chepngetich Marks First US Race With First-Place Finish in Chicago Marathon

Ruth Chepngetich marked her first appearance racing in the U.S. with a huge victory at the 2021 Bank of America Chicago Marathon.

After dropping out of the Olympic Marathon in August due to an injury, Kenya’s Ruth Chepngetich, 27, came to the Chicago Marathon eager for a victory.

She blasted off at world record pace, running 15:37 for the first 5K and dropping her male pacer, Johnny Rutford, by around mile 8.5. But by mile 10, she'd slowed dramatically. Still—despite running much of the race alone and clocking a 5:53 mile between miles 23 to 24—she’d banked enough of a lead to hang on for the victory, crossing the line in 2:22:31

Since the Kenyan sensation made her marathon debut in 2017, she has finished in the top three of every race she has completed and Chicago was no different.

Taking an early lead in the race, Chepngetich beat out American competitors Emma Bates and Sara Hall and crossed the finish line well ahead of the rest of the elite women's field.

Chicago marks just the latest in a series of wins for Chepngetich, who also won in Dubai, Istanbul (twice), and at the 2019 IAAF World Championships. But it also marks a big return after a disappointing performance in the Tokyo Olympics.

While she went into the Olympics as the favorite for gold, she struggled during the race and dropped out around the 30K mark, her first DNF at the marathon distance.

Chepngetich holds a marathon personal best of 2:17:08, making her the fourth fastest woman in history.

“I have never raced in the States and making my debut in such a great race like the Bank of America Chicago Marathon is more than a dream to me,” said Chepngetich. “I will give all myself trying to run as fast as possible. The presence of such a wonderful elite field will boost me.”

Shalane Flanagan finishes 25th in the women's race at the #ChicagoMarathon in 2:46:39. Now she has less than 22 hours to get to the starting line of the #BostonMarathon. Her times so far: Berlin, 9/26, 2:38:32 London, 10/3, 2:35:04 Chicago, 10/10, 2:46:39

Seifu Tura Makes a Massive Comeback With 2021 Chicago Marathon Win

After finishing sixth in 2019, Seifu Tura came back in a huge way at the 2021 Bank of America Chicago Marathon, beating out former champion Galen Rupp to claim his first major marathon victory.

Tura, of Ethiopia, set a personal best in Milan, 2:04:29, earlier this year to finish fourth. Now, he can add a Chicago Marathon victory to his list as he stands atop the podium.

Tura started competing for Ethiopia as a youth competitor on the track, primarily focused on the 3000m and 5000m. He moved to the roads in 2017 and experienced immediate success, landing on the podium in Seoul in second place in his 42K debut (2:09:26). He ran three marathons in 2018, winning in both Milan and Shanghai, and finishing seventh in Dubai. 

Chicago marks his first major marathon win. Tura, a 24-year-old from Ethiopia, completed the 26.2-mile course in an official time of 02:06:12, beating out Galen Rupp, who finished closed behind with an official time of 02:06:35.

Chepngetich took the women’s race, finishing in 2:22:31. Emma Bates of the U.S. was second at 2:24:20.

Around 35,000 runners competed in Sunday’s 26.2-mile event. Organizers canceled last year’s race due to health concerns for runners, spectators and volunteers. Registered participants had to provide either proof of a COVID-19 vaccination or negative test results.

How to cope with long-term injury

The benefits associated with running, like any regular exercise, are well publicised, but what about when the sport is no longer an option, when long-term injury has meant running can no longer provide that outlet from your everyday stresses and strains?

Here are some pieces of advice if ever you find yourself with an extended period on the sidelines.

Accept that you will feel down

It is often said that keeping positive is a crucial part of recovery but it’s naïve to think you won’t have your ups and downs. People run for many different reasons but a big one is how it makes you feel: more confident, sleeping better, even happier. When you lose that, it will take anyone time to adjust.

Feeling low and losing that spring in your step are all perfectly normal responses to injury and when they come along don’t beat yourself up for losing that positivity. Watch a film, eat some nice food and accept that there are moments when you will feel glum. They might last longer than you expect but there is no weakness in some self-pity.

Don’t be afraid to talk to people about how you feel

After any major injury, people will often find themselves surrounded by those closest to them – friends and family concerned for the wellbeing of their loved one.

It can be quite humbling to have the support of your loved ones and that helps with the positivity.

But over time, there can be the tendency to think that you don’t want to burden others with something as trivial in your head as an injury or how it is making you feel.

What you will find, however, is that those that first helped you will invariably still want to help you down the line. Chatting to them and telling them what is occupying your mind is a healthy way of coming to terms with your injury. Try not to bottle up your feelings until it’s too late. You’ll probably find this can be more upsetting to your loved ones than actually speaking to them in the first place.

Don’t suffer in silence, speak to those that care for you. If it doesn’t make you feel better, there is no weakness in seeking professional help, too.

Find something else to focus on

Athletes are often very passionate people and taking away a pursuit can provide a big gap in one’s day-to-day life. But flip it over and you may find yourself with a whole lot of new free time. How you spend that may even open a new exciting chapter in your life.

It can be anything that takes your fancy, from a new exercise that forms part of your rehab routine like swimming or cycling, to completely new and unrelated pursuits such as writing, reading or music. Find something else that excites you and can occupy some of that passion. It will help you pass the time and give you something to look forward to besides your return to the sport.

Allow yourself the opportunity to re-evaluate your relationship with the sport

If running or athletics has played a big part in your life and defines who you are, losing that identity can be a very difficult and daunting reality.

But having no option but to think of a life without athletics can be a blessing in disguise. Ask yourself: why do I love to run, throw or jump? What did I get out of the sport and was that always healthy?

Doing so will mean when you do come back to the sport, you will have a better understanding of exactly why you do it. It will also enable you to spot the warning signs should a passion ever become something unhealthy. 

Take it day by day and celebrate the little wins

At the start of your recovery process, try to find motivation in the things you can do, the slight improvements from day to day along the road of getting better.

Over time, however, it can be easy to think about all the things you cannot do, rather than the things you increasingly can. This is a perfectly normal thing to think, but it doesn’t help. Think instead about what you have done today that puts you in a better position than when you woke up. Have you done your physio? Have you given your body the sleep and food it needs?

And if for whatever reason life gets in the way, don’t worry about it. It is a long road and everyone has their stumbling blocks along the way.

The road ro recovery can be long and hard, but remember: there is light at the end of the tunnel.

A long-term injury is a horrible thing to endure but it also provides an opportunity. A few years down the line you might even look back and think you are all the stronger for it.

Boston Marathon ironman Ben Beach eyeing extension of streak

Ben Beach has experienced a little bit of everything while running in a record 53 consecutive Boston Marathons.

He has navigated minor hurdles, like New Englands unpredictable spring weather patterns. He has experienced personal challenges, like confronting his 2002 diagnosis for dystonia, a movement disorder that causes involuntary and uncontrollable muscle contractions and cramping.

Hes also had his spirit tested, having still been on the course during the 2013 bombing, and then having to plot his own course near his suburban home in Maryland for last years virtual edition of race after the in-person event was canceled for the first time since 1897.

The 72-year-old Beach is still going strong as he prepares to run in the first autumn edition in the races history.

I know there are certain imponderables this time. So, its a bit of an uncertainty, I guess, Beach said.

The current ironman of the famed race, Beach is one of just 104 people to have made at least 25 consecutive trips down the 26.2-mile route from the starting line in Hopkinton to the finish in downtown Boston. Only 11 people have active streaks of least 40.

Keeping those streaks alive isnt as easy as it used to be either.

Beginning with the 2017 edition of the race, only participants who completed the course before the official clock cutoff at six hours qualify to have the continuation of their streaks recognized by the Boston Athletic Association.

Beach finished in just under six hours each year from 2012 to 2018. He then crossed the line in 6:05:35 in 2019. But because runners have six hours from the time the last official starter in the final wave crosses the start line, theres about a half-hour cushion above six hours to make it under the cutoff.

He finished in 5:24 running virtually last year. His course started in Maryland, where he first met his wife, Carol, at a race, and then snaked down to Washington's Rock Creek Park, over into Virginia and back into the capital.

Beach is hoping a fall event can help him stay in front of the six-hour barrier. He has run fall marathons before and prefers training from July to October as opposed to the colder months leading up to the normal April start for the Boston race.

And another factor will be leaves, he said. There may be more shade on the course on Monday than there normally is.

Every little bit helps for a runner far removed from the 18-year-old college kid who first took on the marathon in 1968.

I think itll be interesting to to run it in October up there. So Im kind of curious," he said.

Beach acknowledges that hes starting to feel his age more with each passing year. But hes trying not to let things like having a little more trouble hearing these days deter him from making his annual pilgrimages to Boston.

He typically has a dinner the night before the race with about 40 family members and friends. Pandemic precautions have reduced that group to just six. His in-person cheering section on Monday will be his son, Carter.

Beach will have other motivations, though.

While hes already set the standard for the most consecutive Boston Marathons, he is in striking distance of John A. Kelleys mark of 58 completed runs down the course over seven decades.

Beach would be 76 years old if he tied Kelley and could break the record at age 77 in 2026.

It nothing else, he says, its a carrot for him to chase.

Im increasingly conscious of how large those numbers are. And theyre still out there, Beach said. You could look and say, Well, geez, Bens pretty close. And yeah, thats true. But boy, each one is a challenge and probably more so each year as I get older. So, still working on it.

Brighton marathon organisers apologise to runners after making course ‘too long’

The event was 568m too long 

Runners who took on the Brighton Marathon nearly went the extra mile - after organisers said the course was too long.

Sunday’s 26.2 mile event started at Preston Park in the city and finished near the Brighton Pier with Neil McClements crossing the line first in two hours and 33 minutes.

But organisers later said there had been a mistake with the course measurement.

In a statement on Facebook, they said: “We would like to apologise to our marathon participants that the course today has measured 568m too long.

“We are wholly disappointed that this has affected our runners & hope that it hasn’t marred the experience, at what has been a fantastic comeback event after 18 months.”

Many of the replies to the post made light of the situation, with some suggesting they had just finished their first ultramarathon - a catch-all term for races longer than marathon distance.

Man dies while competing in grueling, multi-day race across the Sahara Desert

An unnamed competitor in the 2021 Marathon des Sables died on Monday, marking the third fatality in the race's 35-year history.

Known as one of the most difficult footraces in the world, the Marathon des Sables takes place each year in Southern Morocco's Sahara Desert. The race covers approximately 250 kilometers (about 155 miles) over a period of about seven days.

Because it exceeds the traditional marathon distance of 26.2 miles, the Marathon des Sables qualifies as an "ultramarathon." The level of prolonged exertion to complete an ultramarathon, particularly when combined with extreme environmental conditions, can take a severe toll on one's body, causing potentially dangerous physical and psychological issues.

The Marathon des Sables reported the tragic incident on Monday, noting that the competitor suffered "cardiac arrest in the dunes of Merzouga" following "a fainting spell."

They added that the man was "in his early 50's and had fulfilled all the medical requirements for the race." He had already completed the first stage of the competition "without the need for medical assistance" at the time of the incident.

"After he collapsed, he was immediately rescued by two other competitors who are also doctors, who triggered the SOS button on his beacon and started the heart massage protocol," said officials from the event.

The Marathon des Sables Medical Director arrived at the site "within minutes by helicopter and took over from the participants." However, despite "45 minutes of resuscitation," the competitor was pronounced dead by medical staff.

The man's identity has been kept secret "out of respect" for his family, who has reportedly been informed of his passing.

Following the incident, Race Director Patrick Bauer broke the news to participants, leaving "staff and competitors...extremely affected."

While the race is planned to continue despite the tragedy, competitors will participate in a minute of silence before the beginning of the third stage.

As noted by The Conversation, ultra-endurance activities put a range of stresses on the body, physically and psychologically. "As growing numbers of competitors look to push themselves to their absolute limit, and [organizers] seek new challenges to enable them to do so, there is always going to be some risk," wrote the publication.

However, "the main cause of death during ultramarathons...is actually sudden cardiac death." Consisting of 43 percent of ultramarathon deaths, these cardiac arrests are usually sustained by those with unknown heart conditions.

Other potential dangers include environmental conditions, psychological stress, sleep deprivation, water and sodium loss and tissue damage.

In order to participate in the Marathon des Sables, competitors must provide "a medical certificate issued by the organization stating their ability to participate and a resting ECG report." Throughout the race, each individual is responsible for providing and carrying their own food, sleeping equipment, and other gear.

Kenya’s Reuben Kipyego and Ruth Chepngetich will target Chicago Marathon crowns

Reuben Kipyego and Ruth Chepngetich head the fields for the Bank of America Chicago Marathon on Sunday (10), with Sara Hall and Galen Rupp leading US hopes at the World Athletics Elite Platinum Label road race.

After action in Berlin and London in recent weeks, Chicago is the next race in a busy period of major marathons and the Boston event follows just one day later. The weather in Chicago looks set to be warm, with temperatures of around 21°C expected for the start of the elite races at 7:30am local time.

The last edition of the Chicago Marathon in 2019 saw a world record fall as Kenya’s Brigid Kosgei clocked 2:14:04 to take 81 seconds from Paula Radcliffe’s 2003 mark. This time her compatriots Chepngetich, who won the 2019 world title, and Vivian Kiplagat are among the athletes in the spotlight.

Chepngetich sits fourth on the women’s marathon all-time list thanks to the 2:17:08 PB she set when winning in Dubai in 2019 and she ran a world half marathon record in Istanbul in April with 1:04:02. The 27-year-old was unable to finish the Olympic marathon in Tokyo but is looking forward to her US debut race in Chicago.

“I have never raced in the States and making my debut in such a great race like the Bank of America Chicago Marathon is more than a dream to me,” she said. “I will give all myself trying to run as fast as possible.”

Hall will be among those looking to challenge her. The US athlete beat Chepngetich at last year’s London Marathon, as the pair finished second and third respectively behind Kosgei, and Hall went on to run a PB of 2:20:32 in Arizona a couple of months later. Now she has her eye on Deena Kastor’s 2:19:36 US record, should the conditions allow.

“When I thought about where I wanted to chase the American record, I thought it would be more exciting to do it at home, in the US, and Chicago is such an epic race,” she said.

The other sub-2:25 women in the field are Kiplagat, the USA’s Keira D'Amato and Ethiopia’s Meseret Belete. Kiplagat, who ran her marathon PB of 2:21:11 in 2019, clocked 2:39:18 in Eldoret in June but showed her current form with a personal best performance in the half marathon of 1:06:07 in Copenhagen last month. Like Hall, D'Amato also ran a PB in Arizona in December, clocking 2:22:56, while 22-year-old Belete – who was sixth at the 2018 World Half Marathon Championships and ran a world U20 best of 1:07:51 later that year – has a marathon PB of 2:24:54 set when finishing fourth in Houston last year.

Among those joining them on the start line will be the USA’s Emma Bates, Diane Nukuri and Lindsay Flanagan.

Kipyego ready to turn up the heat

With his PB of 2:03:55 set at the Milan Marathon in May, Kipyego goes into the Chicago race as the second fastest man in 2021. The 25-year-old made his marathon debut in Buenos Aires in 2019, clocking 2:05:18, and later that year he improved to 2:04:40 to win in Abu Dhabi, despite having started the race as a pacemaker. He also seems unfazed by the warmer than expected temperatures, simply replying: ‘No problem’ at the pre-race press conference when asked about the weather.

Ethiopia’s Seifu Tura, meanwhile, explained how he is not as comfortable in the heat but he will go into the race looking to build on the 2:04:29 PB he set when finishing fourth in that same Milan Marathon in May. He also has experience of the Chicago event, having finished sixth in 2019 in 2:08:35.

Rupp leads US hopes as the 2016 Olympic bronze medallist returns to action after his eighth place in the Tokyo Olympic marathon nine weeks ago and third-place finish in the Great North Run half marathon in 1:01:52 last month. Eighth fastest among the entries, his PB of 2:06:07 was set in Prague in 2018 but he will be looking to regain the crown he claimed in 2017.

Kenya’s Dickson Chumba is also a former Chicago winner, having triumphed in 2015, and he set his PB of 2:04:32 in the same city the year before that. The fourth sub-2:05 runner in the field is Kengo Suzuki, who broke the Japanese record with his 2:04:56 to win the Lake Biwa Marathon in February.

Kenya’s Eric Kiptanui is also one to watch. Having helped to pace world record-holder Eliud Kipchoge in the past, the 58:42 half marathon runner made his own marathon debut last year and improved to 2:05:47 to win in Siena in April. 

“I was so happy to run 2:06 for my first marathon,” he told NN Running Team. “What it proved to me was, yes, I was in good shape but that I had the mentality to perform over the marathon distance.” Looking ahead to Chicago, he added: “I aim to run 2:03/2:04 but my first priority is to win the race."

Ethiopia’s Chalu Deso and Shifera Tamru have respective bests of 2:04:53 and 2:05:18, while Ian Butler, who is coached by former world record-holder Steve Jones and balances his running with his job as a teacher, is the second-fastest US runner in the field with a PB of 2:09:45 set in Arizona last year.

Kenyan Geoffrey Kirui looks to upstage opponents in Boston

Former Boston Marathon Geoffrey Kirui is hopeful of pulling another surprise when he lines up for the 2021 Boston Marathon on Monday.

Boston Marathon, the fourth race in the Abott World Marathon Majors series, shall be held a day after Sunday’s Chicago Marathon, has attracted a good number of participants in the elite field.

Kirui, who won the 2017 Boston Marathon, is happy to get back to competition, having been idle for more than a year following the suspension of sporting activities due to the Coronavirus pandemic.

“Participating the 2021 Boston Marathon again brings good memories for me. I love the course. I have been training for a long period of time with no opportunity to compete due to the Covid-19 pandemic but I’m happy I will be running on Sunday,” Kirui, who has a personal best time of 2 hours, 06 minutes and 27 seconds,  told Nation Sport early this week in Eldoret before flying out to the USA.

He said having been out of competition for a long time puts him in a tricky situation because on Sunday,  he will come up against strong opponents.

“I want to run my best time in Boston. We have been out of competition for a long period and it’s really difficult to gauge how strong the field will be when we line up for the race. I just want to run well and be in the podium at the end of the day,” Kirui, who belongs to the Global Sports Communication, said.

He has been training at both Keringet in Nakuru County and at Kaptagat in Elgeyo Marakwet County. He counts himself lucky to be enjoying unfettered access to a physiotherapist attached tothe Global Sports Communication.

“In some occasions, I normally join my training mates Eliud Kipchoge and others at Kaptagat, and they push me to the limit. The camp also has a full-time physiotherapist which is good for an athlete especially when one is preparing for a race,” said Kirui.

His last race was the 2019 Boston Marathon. He finished 14th in the race, something he is keen to improve this year.

He has good memories of the 2017 edition of the race which he won against a strong team in a time of 2:09:37 which earned him a ticket to represent Kenya at the 2017 World Athletics Championships in London. Kirui went on to win gold for Kenya in the English capital.

In 2018, his bid to retain the Boston Marathon title went up in flames. He timed 2:18:53 to finish second behind Japan’s Yuki Kawauchi (2:15:58) in bad weather.

A team of Canadian runners is running to Chicago for the Chicago Marathon

With the U.S. land borders closed to automobiles, 12 runners are on their way by foot from Toronto to Chicago for the 2021 Chicago Marathon this Sunday.

On Tuesday, Oct. 5, the group of runners departed from the base of the CN Tower at dawn. They plan to travel 850 km to Chicago over three days and three nights. Their adventure is a non-stop ultra-relay, consisting of 83 legs, where each runner will have to cover between eight and 13 kilometres each leg

This run was orchestrated by Lululemon ambassador Quinton Jacobs, who made a similar journey from Toronto to New York in 2019. After completing New York, Jacobs approached his friend Anoke Dunston with an epic proposition to run to the 2020 Chicago Marathon. Unfortunately, due to the pandemic, they had to postpone their journey until 2021. Still, with the U.S. land borders closed to automobiles, it has created a logistical flurry for the group. 

The two friends rounded up four Canadians and six Americans to join them on their Escape to Chicago challenge. “We have one RV, two support vehicles and a Sprinter van,” says Jacobs. “When Anoke and I reach London, Ont., we will drive back to Toronto’s Pearson airport to meet our American contingent travelling with us now in Detriot.”

When the group reaches Detriot, they have another van waiting for them to get the group to Chicago. “The pandemic has been a hiccup in the planning of our event, but we are making it work,” says Dunston.

Jacobs was first inspired to start this challenge by a run to Montreal, which he did with friends a few years ago. “We built this challenge around vibes, and to put a spotlight on the people who are leaders in our community,” says Jacobs. “Our goal is to raise money for charity and showcase our team of inspiring people doing inspiring things.”

Lululemon has sponsored their run and invited the Toronto, Detriot and Chicago running communities to join in on cheering the Escape to Chicago team during their journey – hosting run celebration parties at the stores as the runners pass through each major city.

The group is completing this challenge in support of the St. Felix Centre, a non-profit organization supporting homelessness and food insecurity in Toronto. They are also fundraising for local kids’ charities in Detriot and Chicago.

Why running is the best exercise choice?

People started walking and running millions of years ago during the early days when humans were created. Pheidippides was an ancient Greek who placed running on the map. He ran 149 miles to deliver news of a Persian landing. The modern Olympic Games started in 1896, and athletes commemorated this event by running the first running marathon. Running took a prominent place in the field of sport during the 19th century. In the 1800’s, children had already started competing in running races. Many Americans were running spectators instead of participants during Jesse Owens era.

Studies have proven that rigorous exercise such as running has many health benefits. The American College of Sports Medicine Position Statement on exercise provides a number of studies that prove the health benefits of exercise. Based on the studies conducted, researchers found that the more exercise a person does and the harder they do it will determine the benefits they will get.

Benefits Why You Should Consider Running

Healthy Heart

The best way to ensure a healthy heart is by running early in the morning. Regular running promotes good blood circulation and reduces the chances of having a heart attack and stroke.

Weight loss

An average runner burns approximately 1,000 calories every hour during a training session. This helps runners have a fit and perfectly shaped body.

Osteoporosis

Running on a regular basis helps improve the bone density in the back. This exercise also strengthens the muscles. This is because running promotes continuous taxing of the muscles and bones. This maintains strong bones that are not easily weakened by aging.

Mental Health

Regular running can uplift the mood and build self esteem. It also increases a person’s self confidence as they reach their fitness or weight loss goals. Mild depression can also be resolved by running.

Happiness

Endorphins are hormones produced by the body during exercise. This hormone is responsible for making people feel happy. Studies show that people who run are happier than those who do not. Regular running also improves a person’s behavior. Runners become more patient and even-tempered.

Appetite

Running can improve a person’s appetite because they will burn more calories. Regular exercise also promotes good digestion.

Sleep

Being healthy helps a person sleep well. Studies show that runners find it easier to sleep than other people. This ensures that they get sufficient sleep before they run in the morning.

Diabetes

Running at least 30 minutes every five days can reduce the risk of getting Type 2 Diabetes. However, runners still need to watch their sugar and carbohydrate intake.

How about using a treadmill?

Running both outdoors and on the treadmill can help runners stay fit and healthy. Many distance runners use a treadmill to avoid training injuries. The only difference is in the amount of calories burned. Studies show that running outdoors burns more calories. The absence of air resistance while running on a treadmill causes a minimal difference in the amount of calories burned. However, runners who prefer treadmills often elevate it by 1 percent which will help to regulate training.

Running Safety

Accidents are possible in any sport. However, a recent study has shown that running fewer than twenty miles per week can reduce a person’s chances of getting an injury. New research conducted on running injuries found the following.

The incidence of foot, ankle and leg injuries varies from about 20 to 80 percent. It is often hard to determine who will be injured due in large part to the wide range of differences in runners.

The most commonly injured body part is the knee.

Increasing the distance every week was not a factor in injury. In fact, it protects runners from injury

Running over 40 miles in a week increases injury risk for both males and females.

The Bottom Line

Running is a great form of exercise by itself. In addition, athletes use running to train and excel for various sports and competition. There are a number of reasons why running is the exercise choice. However, the primary reason why people love to run may come from the balance of easy and effectiveness that running offers. People can run anywhere, and no special equipment is required. With this, they can obtain a great cardiovascular workout without the hassles.

Previous champions will headline the men's and women's races at the 125th Boston Marathon

It’s official – Boston is back with 20,000 of the world’s best marathoners taking to the start line on Monday, Oct. 11. This year’s field is locked and loaded, for the first-ever fall edition of the marathon.

This race will feature a massive elite field of 140 athletes, headlined by previous champions Lelisa Desisa, Des Linden and Edna Kiplagat plus top American runners Jordan Hasay, Molly Huddle and Abdi Abdirahman.

The women’s race

The women’s race only features two women who have run under 2:20, Mare Dibaba of Ethiopia (2:19:52) and 2017 champion Kiplagat (2:19:50). Kiplagat has raced twice this year at NYRR races, finishing sixth and third. This will be her first marathon since finishing second at Boston in 2019. Dibaba had a DNF in 2019 and was plagued with an injury at the start of the pandemic. This race will mark the return of the 2015 world champion to the marathon distance.

Another athlete to keep your eye on is Kenya’s Angela Tanui, who won the Siena Marathon in Italy earlier this year, running a nine-minute personal best of 2:20:08. Atsede Bayisa of Ethiopia, who is a part of the NN Running Team, is competing as well, after taking four years off competition. Bayisa has two road race victories to her name, which came during her training build-up to Monday’s race. Former 10-mile world record holder Caroline Chepkoech makes her marathon debut, with a half marathon personal best of 1:05:07. Chepkoech has recently changed citizenship from Kenya to Kazakhstan and will be representing her new country at this event. 

Outside of the international favorites, American track fans continue to wait for Hasay’s breakthrough. She has been third at two major marathons and has been agonizingly close to Deena Kastor’s American record, running the second-fastest time by an American (2:20:57 at Chicago 2017). Since then Hasay has changed coaches, from the controversial Alberto Salazar to former marathon world record holder Paula Radcliffe, when the Nike Oregon Project disbanded due to Salazar’s investigation. Linden was the last American to win the Boston Marathon, in 2018, and will be running Boston for her seventh time. She enters the race with a PB of 2:22:38.

Toronto’s Brittany Moran is the only elite Canadian in the women’s field, coming in with a personal best of 2:36:22. Moran won Toronto’s Yorkville 5K in mid-September in a time of 16:40.  

The men’s race

The men’s race is loaded, having eight men who have run under 2:06. It is headlined by two-time Boston champion, Ethiopia’s Lelisa Desisa. Desisa is one of the best marathoners in the world in recent years, having won the event twice in 2013 and 2015, and finishing second in 2016 and 2019. Desisa will be challenged by his countrymen Asefa Mengstu (2:04:06) and Lemi Berhanu (2:04:33). Berhanu beat Desisa to get on the 2016 Ethiopian Olympic team, but has only finished one of his last five marathons, which was a second-place finish at Toronto’s Scotiabank Waterfront Marathon in 2019.

Kenya’s Benson Kipruto (2:05:13) and Wilson Chebet (2:05:27) are two experienced racers in the field who can wear down opponents over the Newton hills. Kipruto won the 2018 Scotiabank Toronto Waterfront Marathon. 2012 Olympian Dylan Wykes is the top-seeded Canadian in the field, with a personal best of 2:10:47. The last time Wykes competed in a marathon was at the Scotiabank Toronto Marathon in 2019, where he placed 30th. Rory Linkletter from Alberta will compete in his first Boston Marathon, and will look to follow in the footsteps of his U.S. Hoka NAZ Elite training partner Scott Fauble, to run under 2:10 at this race. Linkletter ran his marathon personal best of  2:12:54 at the Marathon Project in 2020. Thomas Toth (2:16:28) of Ontario is the other Canadian in the men’s elite field. 44-year-old American runner Abdirahman will be on the start line as the top U.S. athlete, only 64 days after he competed in the Tokyo Olympic marathon.

The 2021 Boston Marathon will mark the first time the race will take place on the same day as a Boston Red Sox playoff game. The Red Sox will play Game 4 of the ALDS series at Fenway Park on Monday evening. The weather is calling for 17 to 20 degrees C in the morning, with only a 20 per cent chance of precipitation. 

How to watch the 2021 Boston Marathon

Live coverage of the event will begin at 8 a.m. ET, with the men’s and women’s wheelchair races setting off at 8:02 and 8:04 a.m. ET. The elite female runners will begin at 8:32 a.m., followed by the men at 9:00 a.m. ET.

Live race coverage will be broadcasted on NBC Sports Network for cable subscribers from 7:30 a.m. to 12:00 p.m. ET. If you are looking for an online stream of the race, it will be on RunnerSpace, where you can sign up to follow all the action.

Will Sara Hall take down the American record at Chicago marathon?

The 43rd running of the Bank of America Chicago Marathon is returning to the streets of the Windy City on Sunday, and all eyes will be on Sara Hall, who will be attempting to break Deena Kastor’s 15-year-old American record of 2:19:36, which she set when she won the London Marathon in 2006.

Hall will have an impressive elite field to help her get there, including world half-marathon record-holder Ruth Chepngetich. Newfoundland’s Kate Bazeley will be the only Canadian elite on the start line.

The women’s field

Chepngetich, who is the reigning world champion in the marathon, is the favourite to win on the women’s side, boasting a personal best of 2:17:08, which she ran in Dubai in 2019. Since her marathon debut in 2017, she has finished in the top three in every race she has completed and is the only woman in the field who has run under 2:20 for the marathon. She was one of the favourites to contend for gold at the Tokyo Olympic marathon in August, but struggled under the intense heat and dropped out at 30K, the first DNF of her marathon career. She is the fourth-fastest woman in history, and this will be her first marathon on American soil.

“I have never raced in the States and making my debut in such a great race like the Bank of America Chicago Marathon is more than a dream to me,” she said in an interview with NBC Chicago. “I will give all myself trying to run as fast as possible. The presence of such a wonderful elite field will boost me.”

Hall had to drop out of the 2020 U.S. Olympic Marathon Trials, but won the Marathon Project in Arizona in 2:20:32 last December, putting her in second place in the American record books behind Kastor. If she breaks Kastor’s record on Sunday she will be only the second American woman to ever run under 2:20.

Hall will be joined on the start line by several other Americans, including Keira D’Amato, Emma Bates, Lindsay Flanagan and Diane Nukuri, among several others. Canada’s Bazeley has also recently been added to the elite field and will be entering the race with a personal best of 2:36:35, which she ran in 2019.

Live coverage of the event will begin at 8 a.m. ET (7 am local time), with the men’s and women’s wheelchair race setting off at 8:20 and 8:21. The first wave of runners is set to begin at 8:30 a.m. ET (7:30 local time).

Unfortunately, there are no free platforms covering the Chicago Marathon in Canada. Canadians can sign up for a FloTrack membership to watch the action or you can follow the live results here, which will be updated every five kilometers.

The weather is expected to be dry and partly sunny on Sunday, with temperatures starting around 18 C and rising to a high of 26 C later in the day.

Understanding Marathon Training Basics

For many individuals, the concept of a marathon is the ultimate personal achievement. Completing a marathon is a massive undertaking and provides individuals with the opportunity to test both their mental and physical limits. For those who have never run more than a mile, let alone finished a marathon, this task can seem not only overwhelming but impossible.

As an experienced athlete and distance runner, Jerome Clavel has often been asked the best training practices for amateur runners looking to get into marathon racing. While it may be a long and difficult road, Jerome Clavel stresses that anyone can complete a marathon if they properly prepare and commit to their training regiment. For those looking to complete their first marathon, Jerome Clavel has the following marathon training advice.

How Long Does it Take To Train for A Marathon

The answer to this question greatly depends on the experience level of the athlete. Those who are experienced joggers or who frequently go to the gym will likely need anywhere between 16 to 20 weeks to properly prepare for a marathon. However, individuals who cannot complete a mile without stopping or those who have not gone to the gym in over a year will need a great deal more time to prepare for a marathon as they will need to focus on endurance training and building muscle. Someone who has never jogged before or who cannot complete a mile without stopping will likely need anywhere between 6 months to a year of daily training to successfully complete a marathon.

Be Aware of the Risks

Running 26.2 consecutive miles is no small feat. Those training for a marathon will need to practice running long distances to properly prepare, which will run a greater risk of injury than simple 3 mile jogs through the neighborhood. Oftentimes, amateur runners will take themselves out of the race before it begins by injuring themselves during training. One of the most common ways marathon trainers injure themselves is by increasing their weekly mileage too fast.

One of the best ways to avoid injury is by consulting a physician before starting a training program. Understanding proper training progression of increasing distance by 10% each week, and, if possible, running at least 20-30 miles a week regularly before beginning marathon training.

The Four Corners of Marathon Training

There are four basic concepts every racer must know regarding marathon training, long run, speed work, base mileage, and recovery.

Long Run: Long runs help the body adjust to great distances during marathon training.

Speed Work: Help racers improve cardio capacity through tempo runs and interval training.

Base Mileage: Gradually increasing weekly mileage over time through 3-5 running sessions per week.

Recovery: A critical and often overlooked aspect of marathon training. Recovery days help prevent injury and build muscle.

Base Mileage

As stated earlier, when it comes to preventing injury, slowly increasing base mileage is a necessity. Most marathon trainers begin their training at a weekly mileage of 50 miles with three to five runs per week as a starting point. However, those without any prior running experience may need to start at a lower base mileage and work their way up. When creating a training schedule, Jerome Clavel recommends racers make sure their training schedule ends at least 55 miles base mileage per week and that when building to this point, their weekly mileage is never increased by more than 10 percent week to week.

The Long Run

When most people think of training for a marathon, they think that racers should be completing 26-mile runs for weeks before race day. Truthfully, most racers never complete a 26 mile run before race day and only max out their long runs at 20 miles, as it greatly increases the risk of injury. Instead, racers will practice weekly long runs, improving the body’s endurance in a safe and slow method that allows racers to run longer distances gradually.

Most marathon trainers recommend long runs only taking place once every 7 to 10 days and increasing the distance of a long run by a mile or two each week. Additionally, it is also recommended that racers scale back their long-run mileage by a few miles every three weeks to prevent over-exerting the body. For example, if a racer has run 14 miles one weekend and 15 miles the next, they may scale their run back to 12 or 11 miles on the third weekend.

Speed Work

Those who are looking to simply complete a marathon can skip this section; however, for those who are looking to place in their marathon – read on. When properly utilized in a training program, speed work can help improve racers’ overall speed, burst capability, and tempo. Speedwork comprises of two training practices, interval and tempo runs. Intervals consist of a set of short-distance runs at a fast pace, with short recovery jogs in between sets. Typically, intervals are four 1 mile run repeats at a 6-7 min mile pace, with 5 minutes of slow jogging in between sets. Tempo runs are longer than intervals and will generally include 4-10 mile runs at a sustainable pace.

Rest and Recovery

Rest days are perhaps one of the most important aspects of marathon training and should be utilized weekly in marathon training schedules. Rest days are critical as they help muscles to recover and prevent future injuries. Many amateur marathon runners ignore rest days in favor of a long run and may feel as though rest days are counterintuitive for meeting their running goals. However, while rest days mean no running, they do not mean racers cannot walk, hike, swim, or go for a bike ride. The goal is to avoid any high-impact sport to give your body time to rest and your joints to heal.

Roughly three weeks before a race, racers are encouraged to scale back their running and incorporate more rest days into their weekly schedule. This practice is called tapering and helps prevent racer burnout and keeps racers fresh and ready for race day.

After Missing Medal in Tokyo, Galen Rupp will be eyeing Chicago Marathon Podium

Olympic marathoner Galen Rupp may have missed the podium in the Tokyo Olympics but he's got another chance at a medal this year, setting his sights on winning another major race: the Bank of America Chicago Marathon.

Rupp, a former Chicago Marathon champion and bronze medalist in Rio, finished eighth during his Olympic appearance this summer, far outcompeting his fellow American teammates.

Tokyo marked Rupp's fourth Olympic appearance, but it also left him with little time between races, coming just weeks before he returns to Chicago for another shot at a marathon medal.

"Running in Chicago, it's about winning," he said. "You've got to learn to break people. Nobody's going to do that work for you, you know? You've got to learn how to pass people, when to push, when to back off and ultimately, you know, when to make that final long drive to the finish line."

Many Chicago Marathon fans will remember Galen Rupp's 2017 victory, when he became the first American to win the Chicago Marathon since Khalid Khannouchi.

"Winning in Chicago, I think taught me so much and gave me so much confidence because I was running against a great field and there was a lot of back and forth, you know, throughout the race and learning to be patient, pick your spots and then, you know, when it's time to go, be very decisive in that move," he said. "Those are all tremendous things that I took away from victory in Chicago in 2017 that I think are really going to serve me well."

Rupp's Chicago victory was followed by a rough journey back to the top as he suffered an injury and underwent Achilles tendon surgery in 2018. He later went on to win the 2020 U.S. Olympic Marathon Trials.

"I ran in the Chicago Marathon in 2019, but you know, that didn't go great," he said. "I just don't think I was ready and I thought I was at the time but, you know, in the race my body just wasn't able to hold it up and I had to stop and drop out, you know, around mile 20. So there was a lot of nerves definitely headed into the trials, but since then it's been really good. I've definitely tried to take advantage of this extra time."

After Tokyo, Rupp will return to the Windy City race this weekend- making a clear statement that he is ready to return to racing in a big way.

If Rupp claims another victory in Chicago, he will be only the seventh man in Bank of America Chicago Marathon history to do so, according to race organizers.

Nigerian sprinter Blessing Okagbare charged with three anti-doping offences

Nigerian sprinter Blessing Okagbare has been charged with three offences by the Athletics Integrity Unit (AIU).

She was suspended during the Tokyo Olympics after testing positive for a human growth hormone following an out-of-competition test on 19 July.

The 32-year-old later tested positive for another banned substance, recombinant erythropoietin (EPO), which increases red blood cell count.

She has also been charged for not co-operating with the AIU's investigation.

The AIU alleges Okagbare "failed to comply with a formal requirement to produce relevant documents, records and electronic storage devices" to the investigation.

Okagbare - a rival to Great Britain's Dina Asher-Smith - had won her 100m heat in Tokyo before being pulled out of the Games.

Okagbare, Olympic long jump silver medalist in Beijing in 2008, denies all the charges.

Marko Cheseto survived frostbite and double leg amputation, set to run Boston Marathon

Marko Cheseto will line up for Monday’s Boston Marathon with justified confidence: he has the fastest known time for a double-leg amputee: 2 hours 37 minutes and 23 seconds. In other words, Cheseto is capable of running six-minute miles for just over 26 miles.

The journey he took to get to this stage took him across two continents and through immense physical and emotional pain.

Cheseto’s athletic career began as a boy in Kenya, when he still had both of his feet. He was inspired by Tegla Loroupe, the first African woman to hold the world marathon record and win the New York City Marathon, who also happened to be his aunt.

Cheseto was later recruited to run at the University of Alaska, where he ran the 5k and 10k. He also convinced his coach to recruit his cousin and close friend, William Ritekwiang. But in 2011 Ritekwiang took his own life, and Cheseto blamed himself for not being able to help.

One night, deep in grief, Cheseto took some antidepressants, went for a run in the woods, and blacked out. He had overdosed. He woke up in the snow three days later, unable to feel his legs. His feet were frostbitten and developed gangrene, and his legs had to be amputated below the knee.

His world had shifted. He was fitted with walking prostheses. At first, Cheseto didn’t think running would be in his future. He had never seen anyone wearing prostheses, and he had never heard of the Paralympics.

But he started running again in 2012 on his walking prostheses. Although they were not made for running, it felt good, he says. He decided not to let the trauma of losing his cousin and his feet get the best of him. “I was trying to find a purpose in life, something that I could be proud of,” he says. “And running was that.”

In 2013, he received his first running prostheses from the Challenged Athletes Foundation (CAF). Running blades can cost $15,000 each, and they need to be highly specialized for each person.

Cheseto decided to try to qualify for the 2016 Paralympics in sprinting events, but that didn’t work out, so he shifted course to the marathon. His first was the 2018 New York Marathon, and his second was Boston in 2019.

“At first, running was for me. I wanted to do this for my own sanity,” Cheseto says. But he soon realized that other people related to what he had been through. “The only difference between me and so many people that I have talked to and have shared their pain is that mine is physical pain. I am not saying I don’t have internal struggles and pains just like everyone else … but my physical wounds helped people to feel comfortable sharing their pain.”

Cheseto also works with amputees in his job as a technician at Prosthetic & Orthotic Associates, a company that fits patients with prostheses and that he joined after receiving his own prosthetic care there for years. “That ability to be able to help someone else get a walking or running leg was just so rewarding,” he says.

But Cheseto knows there are still challenges for athletes like him. One example came in February 2020, when he was competing at the Disney Princess Half Marathon, which he had hopes of winning. The race has separate categories for athletes with disabilities and those without. Cheseto said that before the race, the race director, Jon Hughes, told him that if he finished first overall, he wouldn’t be recognized as the overall winner.

The future looks secure for Cheseto. As well as his job with prosthetics, he is sponsored by Össur and Nike. He says that their help, and the ongoing support he gets from POA and his wife, Amanda, and the rest of his family have allowed him to reach this point.

In the process of sharing his story, Cheseto has become an advocate for mental health. “I have struggles every day about what I went through and losing my feet. But then, at the same time, I’m asking myself: How have I been able to will myself this far, still having a positive attitude toward life? – most days, anyway,” he says. The answer was being able to “transition from your old self to your new self,” which many people struggle to do, he says.

Kenyans Geoffrey Kamworor, Lawrence Cherono and Amos Kipruto set to lead Kenya's onslaught in Valencia

Geoffrey Kamworor, Lawrence Cherono and Amos Kipruto are among star athletes set to grace the 41st Valencia Marathon Trinidad Alfonso EDP.

Kamworor (2:06:12), who has previously broken the half marathon world record in 2019 and also won the New York Marathon twice is being seen by many as the hot favorite.

Widely tipped to fit in Eliud Kipchoge's shoes, Kamworor has been preparing exclusively and conscientiously to achieve a great result in the City of Running on December 5.

He will be making a grand return after withdrawing from the 2020 Tokyo Games due to injury.

On the other hand, Lawrence Cherono (2:03:04 in Valencia in 2020) placed fourth at the Tokyo Olympics, and in 2019, he won in Boston and Chicago.

Amos Kipruto, who achieved his personal best at the distance in Valencia in 2020 (2:03:30), will run too.

However, the Kenyan trio will have to fend off intense rivalry from Ethiopians Mule Wasihum (2:03:16), Getaneh Molla (2:03:34), Tsegaye Mekonnen (2:04:32), Kinde Atanaw (2:03:51) and Andamlak Belihu, a 26:53.15 runner over 10,000m and who achieved 58:54 at the 2020 New Delhi Half.

Tanzania's Gabriel Geay (2:04:55) will also grace the race.

Ethiopia's Guteni Shone (2:20:11) will lead a talent-rich pack of women athletes, including Azmera Gebru (2:20:48) and Tadelech Bekele (2:21:40).

They must, however, look over their shoulders for intense rivalry from the Kenyan trio of Bornes Chepkirui (2:21:26), Nancy Jelagat, with a personal best of 2:36:22, but a time of 1:05:21 at the Berlin half marathon in August, Dorcas Tuitoek, who has run 1:06:33 in the half-marathon, and who showed herself to be an outstanding athlete at the 2020 Elite Edition in Valencia.

Germany's Melat Kejeta (2:23:57), who finished sixth at the Tokyo Olympics and clocked 1:05:18 in the half marathon in 2020 (Europe’s record) could pull off a surprise.

Uganda's Juliet Chekwel (2:23:13) and Ethiopia's Rahma Tusa (2:23:46) complete the line up.

The race organisers said they look to make history by going under the course record (2:03:00, fourth world’s best time) and getting closer to the longed-for world record in the men's category and by becoming the best women's race of the year.

World marathon champion, Ruth Chepng’etich, will headline the women’s race in Sunday’s Chicago Marathon.

Ruth Chepng´etich will team up with 2021 Copenhagen Marathon bronze medallist Vivian Kiplagat in the third race in the 2021 World Marathon Majors (WMM) series.

And Kiplagat, who will be competing outside the country for the first time this year, has predicted a good race.

“We don’t know how things will unfold on Sunday, but the target remains to run well and beat the quality field,” Kiplagat, who trains at Kapsait Athletics Training Camp in Elgeyo Marakwet alongside world marathon record holder Brigid Kosgei, told Nation Sport at the Eldoret International Airport on Friday before flying out to Chicago.

Chepng'etich, who ran the marathon at the 2020 Tokyo  Olympic Games in August but dropped out mid-way through the race, will be seeking redemption in Chicago on Sunday as she takes on 2020 London Marathon second-placed runner, Sara Hall.

Chepng'etich rose to the limelight when she won 2017 Istanbul Marathon in 2 hours, 22 minutes and 36 seconds. She then finished second in 2018 Paris Marathon (2:22:59).

In 2019, she retained the  Istanbul Marathon title in a course record time of 2:18:35, and went on to win the 2019 Dubai Marathon in a personal best time of 2:17:08.

Chepng’etich then ended the season in style, winning the marathon race at the 2019 World Athletics Championships in 2:32:43 in Doha.

Last year, she finished third in the London Marathon behind fellow Kenyan Brigid Kosgei who won the race and Hall.

She went on to run in a world record time of 64:02 in victory at the 2021 Istanbul Half Marathon in April.

In the 2019 edition, Brigid Kosgei won the Chicago Marathon in a world record time of 2:14:04 ahead of Ethiopians Ababel Yeshaneh (2:20:51) and Gelete Burka (2:20:55) who were in second and third respectively.

Some ideas to help you choose the right running shoes

As the weather warms up and Covid-19 regulations are rolled back, runners across the country are ready to get back to pounding the pavement instead of the treadmill.

After a year of canceled and virtual-only events, it’s no wonder that 66% of those surveyed for Running USA’s National Runner Survey said that they plan to participate in a 5K or 10K this year.

It’s not always about competition, though: Respondents also said they run for their health (79%), stress relief (44%), and enjoyment (40%).

Whatever your reason for running, be sure you have the right running shoes before heading out. 

While they may look like any other pair of sneakers, the best shoes for running outside are specially designed to help you run at your very best while avoiding injury. This includes cushioning for shock absorption and proper stability control.

Whether you’re a seasoned marathon runner or a total beginner easing into it after quarantine, navigating the world of running shoes can be overwhelming. In fact, a simple search for “outdoor running shoes” and “best running shoes for outdoors” yield over 75,000,000 results each on Google.

At Core Orthopedics, we take choosing the right running shoe for you and your needs seriously. That’s why we’ve put together a few guidelines to keep in mind when you start looking for your next pair.

How to choose running shoes.

Figure out which style of running shoe you should be looking for.

Before you do anything else, figure out which kind of shoe is right for you. There are four main types of running shoes you’ll encounter:

Everyday running shoes: These are the most versatile running shoes and can be used as a daily trainer and to log miles. They’re made with materials designed to handle regular running, and some include extra comfort-focused features such as extra cushioning. If you’re new to running, these are the ones to look for.

Lightweight running shoes: These are less durable than everyday running shoes, but are better for fast workouts or races. As the name implies, these shoes are lighter in weight and therefore tend to have less material under the foot. Lightweight running shoes are best used once or twice per week or for races by experienced runners. If you’re a new runner, you shouldn’t wear these more than three days per week for 45 minutes at a time.

Racing shoes: Racing shoes have little to no cushioning and no excess fabric to make running fast the priority rather than long runs. These are generally the least durable type of running shoe and should be used primarily in competition.

Trail running shoes: If you plan to hit the dirt instead of the pavement, a trail shoe is your best bet. These are made for running on dirt and rough terrain and have lugs on the bottom to provide a better grip. 

Understand your foot’s pronation and how it affects your gait

It’s crucial to take your pronation (the way your foot rolls from heel to toe with every step) into consideration when shopping for a new pair of running shoes.

According to Runner’s World, normal pronation sees the foot roll inward about 15% and come in complete contact with the ground while supporting your body weight without an issue. This ensures proper shock absorption and gait while reducing the stress of impact.

Knowing your pronation will help you to choose the proper shoe and avoid injury. There are four types of pronation: severe overpronation, mild overpronation, neutral, and supination (also known as underpronation).

Use your pronation to determine the type of shoe you need

Not all running shoes are created equal, especially when it comes to different types of gaits.

Motion-control shoes are known for their wide, straight shape across the bottom of the shoe. These are best for runners with flat feet or those who overpronate, as they prevent your foot from rolling too far inward while providing maximum support and control. 

Stability shoes have a semi-curved shape to provide more cushion and support for the foot. Runners with mild overpronation should choose stability shoes. 

Neutral cushioning shoes feature a curved shape to help absorb the impact for feet with neutral or underpronation. If you have a high arch, neutral pronation, or underpronation, these are the shoes for you.  

Try on running shoes the correct way

Unlike other types of shoes, there’s a particular way you should go about trying on running shoes to ensure the best fit.

First and foremost, it’s important to wait until the end of the day or evening to try them on. Doing so will give you the most reliable feel, as your feet tend to swell throughout the day as they would on a run. In addition, be sure to wear the same gear you would typically wear on a run, including socks and braces, for the most accurate fit.

If you’re new to the world of running shoes, there are a few things to look for in the way a pair fits. 

Above all, your foot should sit comfortably in the shoe. The foot should be in the center of the shoe’s platform without being pinched or sliding. Keep in mind that shoe width could affect this.

To accommodate for any swelling that will occur during your run, leave about a thumb’s width between your foot and the end of the shoe. 

Unfortunately, running shoes can’t last forever (but that doesn’t mean you can’t keep them on hand for everyday tasks like walking the dog). 

Typically, runners should replace their shoes every 300 to 600 miles. Depending on how often and far you run, this could be once a quarter or twice a year.

If you don’t log your miles, don’t panic. There are a few signs to look out for that will let you know it’s time: the shoes may begin to fit differently, show visible signs of wear, including a wrinkled midsole, or the treads are worn down.

Chicago Marathon added 17 but 14 withdrawn to its 2021 lineup

There have been some changes made to the 2021 Bank of America Chicago Marathon elite lineup.

Marathon organizers said that previously announced athletes Getaneh Molla (ETH), Hassan El Abbassi (BRN), Joel Kimurer (KEN), Laban Korir (KEN), Masato Kikuchi (JPN), Derlys Ayala (PAR), Sid Vaughn (USA), Vianey De la Rosa (MEX), Bridget Lyons Belyeu (USA), Rosie Edwards (GBR), Josh Cassidy (CAN), Brent Lakatos (CAN), Joey Gibbs (USA) and Madison de Rozario (AUS) have withdrawn from the 2021 event.

On the other hand, Reuben Kipyego (KEN), Dickson Chumba (KEN), Kengo Suzuki (JPN), Chalu Deso (ETH), Ian Butler (USA), Tyler Jermann (USA), Turner Wiley (USA), Jacob Thomson (USA), Vivian Kiplagat (KEN), Meseret Belete (ETH), Carrie Dimoff (USA), Maegan Krifchin (USA), Tristin Van Ord (USA), Whitney Macon (USA), Polina Hodnette (USA), Kate Bazeley (CAN) and Sarah Pagano (USA) have been added to the lineup.

The changes continue to bring some of the world's best elite runners to the start line at the 2021 Bank of America Chicago Marathon on Sunday, Oct. 10, including previously announced headliners Galen Rupp and Sara Hall.

"We are excited to welcome so many outstanding athletes to Grant Park this fall," said Bank of America Chicago Marathon Executive Race Director Carey Pinkowski. "While we expect to see fast times up front, we are focusing on celebrating every athlete in this year’s field - and the personal stories, challenges, and triumphs that they bring with them. This event is special in so many ways because it captures the human spirit - from the first runner across the line to the last."

Pinkowski acknowledged that hosting the Chicago Marathon during an Olympic year, coupled with a fall racing season that includes all six of the Abbott World Marathon Majors, adds to the excitement of the city's beloved race.

Several athletes in the elite wheelchair competition will compete back-to-back, in Chicago on Oct. 10 and Boston on Oct. 11, with Romanchuk, Hug and McFadden planning to complete the double.

"McFadden stands out as the most decorated athlete in Bank of America Chicago Marathon history with eight championships," organizers said, noting that Romanchuk, the 2018 and 2019 champion, and two-time champion Hug could "propel each other to course record times if the conditions are right."

"The Bank of America Chicago Marathon is where my Abbott World Marathon Majors journey began back when I was 16 and where I won for the first time, so it's very special to me," said Romanchuk. "We've all been eagerly anticipating the return of in-person marathon racing, and I can't wait to get back to the streets of Chicago!"

Valencia Marathon seeks to be the fastest race of 2021

Valencia will once again become the epicentre of the running world when it holds the 41st Valencia Marathon Trinidad Alfonso EDP, a race that in 2021 wants to continue making history by going under the course record (2:03:00, fourth world’s best time) and getting closer to the longed-for world record in the men’s category and by becoming the best women’s race of the year.

And to achieve this it will count on some of the best athletes in the world including the Kenyans Geoffrey Kamworor, Lawrence Cherono and Amos Kipruto, and the Ethiopians Mule Wasihun, Getaneh Molla, Kinde Atanaw and Andamlak Belihu.

Kamworor (2:06:12), who broke the half marathon world record in 2019 (later broken in 2020 in Valencia) and who has won the New York Marathon twice, is seen by many as the successor to Eliud Kipchoge and he is eager to show what he can do. Since he had to withdraw from the Tokyo Games due to injury, he has been preparing exclusively and conscientiously to achieve a great result in the City of Running on December 5.

For his part, Lawrence Cherono (2:03:04 in Valencia 2020) is coming off a fourth place finish at the Tokyo Olympics, and in 2019 he won in Boston and Chicago. Amos Kipruto, who achieved his personal best at the distance in Valencia 2020 (2h03:30), will run too.

Joining them will be Ethiopia’s Mule Wasihum (2:03:16), Getaneh Molla (2:03:34), Kinde Atanaw (2:03:51, time of his victory in Valencia 2019) and Tsegaye Mekonnen (2:04:32), as well as Tanzania’s Gabriel Geay (2:04:55), and another exciting newcomer, Andamlak Belihu, a 26:53:15 runner over 10,000m and who achieved 58:54 in the 2020 New Delhi Half. A whole squad of men capable of achieving the event’s objective of getting closer and closer to the fastest world record in history.

In the women’s category, the aim of the race organizers, S.D. Correcaminos and Valencia City Council, wants to go under 2h20 for third year in a row. To achieve this, Ethiopia’s Guteni Shone (2:20:11), Azmera Gebru (2:20:48) and Tadelech Bekele (2:21:40), as well as Kenya’s Bornes Chepkirui (2:21:26) will travel to the City of Running. Completing the line-up so far are Uganda’s Juliet Chekwel (2:23:13) and Ethiopia’s Rahma Tusa (2:23:46).

Although her personal best is not the most impressive, another favorite to win will be Germany’s Melat Kejeta (2:23:57), who finished sixth at the Tokyo Olympics and clocked 1:05:18 in the half marathon in 2020 (Europe’s record). Also watch out for Nancy Jelagat, with a personal best of 2:36:22, but a time of 1:05:21 at the Berlin half marathon in August, which bodes well for her. Finally, we would highlight the debut of the young Kenyan Dorcas Tuitoek, who has run 1:06:33 in the half-marathon, and who showed herself to be an outstanding athlete at the 2020 Elite Edition in Valencia.

For Marc Roig, the coach of the International Elite for the Valencia Marathon, “this year’s marathon is extremely competitive, as we like it in Valencia. I don’t rule out a sprint finish in both the men’s and women’s categories and, in fact, I’m counting on it. The athletes know that Valencia offers one of the best circuits for achieving personal best times. And this, with the level of runners we have, can easily translate into several athletes breaking the course record. By how much? We will see on December 5.”

2021 Istanbul Marathon to be run in early November

43rd Istanbul Marathon -- the world's only intercontinental marathon -- will be run on Nov. 7, with nearly a month left for the sporting event.

The marathon to be held next month will feature 42-kilometer and 15-kilometer runs as well as an inline skating race.

The 42-kilometer-run (26 miles) will be the main course.

The Istanbul Marathon said each race will have a limited number of participants and the registration deadline is Oct. 20 unless the quota is filled.

All participants including athletes should submit a PCR test with a negative result in the last 48 hours or an electronic vaccination card to enter the events of the contest.

The organizers said the PCR test must be done in a Turkish Health Ministry's approved institution.

"For those who will make a vaccination card declaration; the second vaccination must have been shot at least 14 days ago and the date of the first vaccination must not have exceeded 180 days," the Istanbul Marathon said on its website.

Meanwhile, the Turkish Athletic Federation said the best three athletes in the marathon's elite category will be awarded prize money.

The 2021 champion will have $35,000. The runner-up will bag $20,000, and the prize for the third-place athlete will be $10,000.

Kenya confirms bid for 2025 World Championships

Kenya on Tuesday confirmed its bid to host the 2025 athletics World Championships, which if accepted, would bring the event to Africa for the first time.

Nairobi has hosted both the World Under-18 and Under-20 World Championships in the last four years, but faces a string of high-profile rivals including Tokyo, which staged the  Olympic Games in July.

"We formally confirmed our bid to host the global championships on Friday October 1 which was the deadline set by World Athletics," Athletics Kenya chief Jackson Tuwei told AFP.

"We organised two very successful world junior championships at the Kasarani stadium in 2017 and in August 2021, where a number of world records and personal bests were realized," he said.

"We learnt a lot of lessons in staging both events, and realistically it is our time to bring the biggest event."

Africa has never hosted the World Athletics (WA) premier showpiece, which was first contested in Helsinki, Finland in 1983.

Kenyan sports minister Amina Mohammed first announced the country's bid for the 2025 world championships in Doha in September 2019, after WA said the global event would be held on a rotational basis across continents.

Cancun the last stop of the German citizen, Jonas Deichmann -the “Forrest Gump” of real life- in his journey of more than four months through the Mexican Republic

The 34-year-old began his “360-degree triathlon” journey in September 2020 when he left Munich, Germany, from where he cycled more than 500 kilometers before arriving in Russia, before crossing the Pacific Ocean.

Deichmann began his journey in Mexico on June 10 in Tijuana, Baja California, with the aim of running all the way to the other end of the country, to Cancun, on October 4, 2021. 

On his journey through the Yucatan Peninsula, Jonas Deichmann arrived in Campeche on September 25 where runners joined him until he left Campeche, then on September 29 he arrived in Merida where he was received with applause and received recognition from the City Council.

“Forrest Gump” Runs To Help The Kids

Although many of its predecessors have done it for a sporting purpose, the athlete’s interest is to support primary schools in Africa with bicycles and food aid, since, for every kilometer traveled, the European organization World Bicycle Relief donates one euro.

In this way, Jonas assures that he has been able to raise more than $ 30,000 for the cause, which has motivated him along the way that will end at the same point where he left more than a year ago, in Germany.

According to the German’s calculations, after spending the night in the Leona Vicario community, he will enter Cancun at noon and head to Playa Delfines to conclude his trip through Mexico at five in the afternoon.

At this point, the Municipal Sports Directorate of the Benito Juárez City Council and other clubs are already preparing an event to receive the athlete who has also set different world records and crossed the entire American continent by bicycle. 

Jonas is expected to finish this journey accompanied by some runners and cyclists, since during the trip he has been escorted in different sections by public safety, but mainly by citizens.

How to integrate Anaerobic Exercise into your workout and why you should

Anaerobic capacity is essential in most sports, be it martial arts, baseball, or general athleticism, to produce efficient and powerful movements.

Anaerobic metabolism is incredibly useful in endurance sports, especially if you need that extra bit of energy to sprint towards the finish line. If you’re interested in integrating anaerobic exercise into your routine, consider our suggestions.

Anaerobic Exercise vs. Aerobic Exercise

Even though they sound similar, aerobic and anaerobic exercise are entirely different but equally important types of movement. Let’s take a look at what makes them unique.

Oxygen Use: Anaerobic means “without oxygen,” while aerobic means “with oxygen.” Anaerobic exercise doesn’t rely on oxygen as fuel and takes from energy stored in the muscles, which fatigues you quickly. Aerobic exercise does rely on oxygen in the lungs and requires macronutrients (carbs, protein, fat) as fuel, which sustains longer workouts.

Heart Beat: Both exercises will spike your heart rate, but anaerobic does it faster. Aerobic exercises give your body a steady, elevated heart rate that’s between 70-80% of your max. Anaerobic exercises get you to 80-90% of your max, which can’t be sustained as long as aerobic movement. Aerobic workouts are less intense than Anaerobic.

Exercise Length: Aerobic focuses on gaining strength, while anaerobic focuses on gaining endurance. For example, if I run at the same pace for 30 minutes, that’s aerobic. However, if I added HIIT to my 15-minute run (2 minutes running as hard as I can go, 3 minutes rest), that’s anaerobic. Aerobic workouts are much longer than anaerobic.

Benefits Achieved: Aerobic improves cardiovascular health, while anaerobic improves lean muscle mass. For example, if I go from bench pressing 130 lbs to 140 lbs, that’s aerobic. However, if I go from bench pressing 130 lbs for 10 reps to 20 reps, that’s an example of anaerobic: same exercise, different training methods, different outcomes.

It’s important to incorporate both anaerobic and aerobic exercise into your fitness routine to improve your health. You can mix it up by alternating aerobic and anaerobic routines.

How to Incorporate Anaerobic Training

It’s easy to add anaerobic activities to your regular workout. We recommend separating your days between cardio workouts and strength training for the best fitness results.

1. Sprint Intervals

Most exercise guidelines recommend getting in 30-60 minutes of movement a week, but sprinting is the perfect alternative if you can’t commit to that. Sprinting involves short bursts (2 minutes) of intense running followed by rest (2 minutes). Continue for 15-20 minutes. 

2. High-Intensity Interval Training (HIIT)

High-intensity interval training is another smart way to boost the effectiveness of your workouts. A typical HIIT workout lasts between 15 to 30 minutes and involves a 2:1 ratio (recoveries are twice as long as intervals). Include 5-10 intensity sprints at 80-90% of your max heart rate.

3. Jumping Rope

Jump rope is another interval training move that keeps your heart rate elevated for extended periods. After strength training, add a 30-90 second jump rope routine to take a short rest from lifting. Jump rope improves balance, coordination, agility and is an efficient fat burner.

4. Tabata Training

Tabata training is a highly effective HIIT move that gets your heart rate up to 90-100% of its max. In Tabata training, you get 10 second rest periods between 20-second exercise bouts, but you only have to repeat these movements 8 times for 4 minutes, improving accessibility.

5. Plyometric Training

Plyometric training is any movement that involves skipping, jumping, and hopping. Plyometrics are popular in CrossFit routines and military training. Squat jumps, box jumps, and lateral hopping drills are practical exercises for interval training—complete 3 sets of 10 movements.

6. Kettlebell Training

Not all kettlebell movements qualify as anaerobic training, but if you perform typical kettlebell exercises quickly, they can improve your endurance instead of strength alone. Lateral kettlebell swings, the kettlebell throw, kettlebell squat, and kettlebell overhead swing are anaerobic.

7. Fartlek Training

Fartlek training is more unstructured than traditional interval training because it involves speed work that isn’t so demanding.

This type of training can be done on all terrains and allows you to experiment with different paces and endurance levels. A typical workout involves 3-4 intervals of fast pace running (1-minute), 1 minute easy, and 2 minutes fast for a total of 5 minutes.

Retired american auto race driver Danica Patrick preparing for first Boston Marathon

Three years after she retired from professional auto racing, Danica Patrick is preparing to take on the Boston Marathon.

The 39-year-old is the most successful woman in the history of American open-wheel car racing. Boston will be her very first marathon. She said it’s something that has been on her bucket list.

“I didn’t put much thought to it other than I want to run a marathon, but when the opportunity came up to run Boston, that was like a for sure yes,” Patrick said. “It wasn’t a put it off another year kind of thing, that was like let’s go.”

At the beginning, Patrick said she wasn’t sure if she wanted to train for the marathon.

“Part of it was kind of wanting an excuse if it didn’t go well maybe, but then the other part of it was, I just like running,” she said. “So, I thought I’ll be able to do this. It will be hard but I think I could go do it mentally tomorrow, because I’m strong mentally, but that was kind of that turning point where after those 16 and 18 mile runs, I was like, whoa I better put the miles in.”

Since her racing career ended, she said she has found herself doing lots of things out of her comfort zone including skydiving, bungee jumping and snowboarding.

“I realized I really enjoyed putting myself in those uncomfortable positions to really test myself,” she said.

Patrick is running as the captain of the Light Foundation marathon team.

New research suggests runners of all levels benefit from a strict, three-week taper

The taper is an extremely important part of your marathon training plan. It’s the final phase of your training when you begin to decrease your mileage and intensity to allow your body to recover from weeks of high-volume, high-intensity running to enhance race-day performance. The majority of studies about how to taper properly have focused on elite or highly competitive runners, but there is very little information about how recreational runners taper, and whether it should be the same or different. A recent data report analyzed the tapering habits of thousands of recreational runners and found that those who followed a strict three-week taper performed better on race day.

The types of tapers

The researchers defined different types of tapers based on a combination of duration (1-4 weeks of decreasing training volume) and type (strict versus relaxed). A strict taper is one in which you progressively decrease training in the weeks preceding the marathon, without any increases. A relaxed taper, on the other hand, may have increases in training volume throughout the taper. For example, a 3-week relaxed taper may involve 2 weeks of tapering, followed by one week of increased training volume, followed by another week of tapering.

The study

The researchers analyzed the tapering habits and performances of more than 150,000 recreational marathon runners and found that strict tapers were associated with faster 10 km paces than relaxed tapers. Longer strict tapers were subsequently associated with faster marathon times. In fact, runners who followed a strict, 3-4 week taper were more than five minutes faster, on average, than those who followed a relaxed one-week taper.

“In other words,” they explained, “longer strict tapers are associated with runners who can complete their marathon at a pace that is closer to their fastest 10 km training pace.”

In summary, the major findings from the study are as follows:

Strict tapers were associated with faster finish times than relaxed tapers, regardless of the length of the taper.

Longer tapers (3-4 weeks) were associated with faster finish times than shorter tapers, regardless of taper type.

The most minimal taper (1 week relaxed) was associated with poorer performance than all other durations and types of taper.

Men vs. women

The researchers also assessed the differences between male and female marathon runners and found that the women experience a bigger boost from tapering than their male counterparts. For example, their data showed that after a two-week strict taper, women had a 3.12 per cent benefit, while men only saw a 2.14 per cent benefit. This benefit was consistent across all taper types, although the difference was smaller for 4-week tapers.

The bottom line

Whether you’re an elite, competitive or recreational runner, you should be tapering ahead of your marathon. The most effective taper is a strict, three-week decreased in training volume, so you should factor that into your training plan to give yourself the best chance at performing well on race day. This is true even if your training didn’t go as planned and you feel under-prepared for the event. You won’t gain a tonne of fitness in the last couple of weeks before the race, so you’re better off allowing your body to recover fully so you can feel strong when you’re standing on the start line.

Ultra trail runner and psychotherapist Cassie Smith explains how the combination of running and nature can boost your mood

The mental health benefits of running are well documented, and there’s a large body of research demonstrating the mood-boosting effects of getting out for even a short jog around the block. There are also a number of studies that show the positive impact nature can have on our mental health.

Trail running is the perfect combination of exercise and nature, and while it isn’t a panacea for mental illness, its positive impact on mental health cannot be denied. We spoke with ultratrail runner and psychotherapist Cassie Smith about how runners can maximize the mental health benefits of their daily miles.

Smith is an accomplished ultratrail athlete. The Smartwool-sponsored runner has several podium finishes to her name from races in Canada and around the world. She’s also a psychotherapist who works as a counselor at the University of British Columbia, which gives her a unique insight into the positive and negative aspects of running as they pertain to mental health. She explains that in addition to the combined effects of nature and physical activity, trail running also promotes being in a more present mindset or a “flow state,” which can help individuals cope with everyday stress and anxiety.

“A lot of mental health issues result from our minds going backward and thinking about the past, or going forward and worrying about the future,” she explains. “When you’re in that flow state, you’re not doing either of those things. You’re focused on the task in front of you, and the mechanisms in your brain that pull you in those other directions aren’t operating.”

She adds that while you can also enter this flow state on the roads, trail running is more effective in this way because you have to be more mentally engaged in what you’re doing to navigate uneven terrain and avoid tripping on a rock, root or other obstacle.

On the flip side, trail running does tend to lean toward the extreme end of the sport, and Smith admits that if you’re not careful, running can start to have the opposite effect on your mental health, particularly if it takes you away from other important parts of your life, like spending time with friends and family. Smith adds that many trail runners (and runners in general) also risk tying up too much of their identity in the sport, which sets them up for trouble if they have a bad run or race, or if something happens that prevents them from training.

“I encourage people to paint a picture in their minds of the healthiest version of themselves,” she says. “What do you look like when you’re sleeping eight hours each night, eating healthy meals, connecting with friends and moving well without pain?”

She goes on to explain that anything you do, including trail running, should promote that healthy version of yourself and be one aspect of it — not the entire picture. If you’re neglecting your relationships, sacrificing sleep or beating your body up without proper recovery in order to focus on running, you’re likely taking it too far. “You have to ask yourself if trail running is still serving its purpose,” she says, which is to make you a healthier, happier person.

Smith points out that finding the right balance can be difficult for people who have a naturally competitive drive. Making the conscious decision to laser-focus on training in the last couple of weeks leading up to a big race is fine, but it’s easy for runners to forget that they have value outside of their performance.

Smith’s advice for runners

While running is an excellent tool for coping with stress, anxiety and depression, Smith warns that it shouldn’t be the only way runners manage their mental health. She reminds us that running is still both a physical and mental stressor, so she encourages runners to be mindful of their other needs and to prioritize them as well. She adds that if you’re struggling with your mental health, it’s important to talk to someone about it. Friends and family and mental health professionals serve different functions in this way, and she says both play key roles in supporting someone who’s struggling.

Finally, Smith reminds runners to be gentle and to have compassion for themselves. It’s easy to get caught up in negative self-talk when a run or workout goes south, and this can lead to a downward spiral in which running is doing more harm than good. In the same way, if you are struggling with your mental health, she encourages you to treat it the same way you’d treat a physical injury — with time, patience and care.

“If you sprained your ankle, you wouldn’t go out and try to run on it the next day, you’d go easy on it and wait for it to heal,” she says. “When we’re struggling with a mental health issue we don’t always have the same compassion for ourselves.”

Trail running (and running in general) has a lot of mental health benefits, and it can be an excellent tool to help you cope with the stressors of daily life. The key is to balance it with other parts of your life to ensure you maximize its benefits, rather than detracting from them.

2021 Beijing Marathon to be held in October after one-year suspension

The Beijing Marathon will start at 7:30 on October 31, the organizing committee confirmed on Oct 3.

About 30,000 participants will participate in the marathon, starting from the Tian'anmen Square and ending at the Olympic Forest Park. The closing time is 13:45.

Only permanent residents of Beijing who are 20 years and older (born before Dec 31, 2001) are eligible for this year's mass competition, and they need to provide valid marathon results within six hours or half marathon ones within three hours from Jan 1, 2019 to Sept 23, 2021 (online marathon results excluded) to qualify.

Runners are required to stay in Beijing since 21 days before the competition date and declare their health status online every day during the period. Green health code, negative nucleic acid test certificate within 72 hours and valid vaccination certificate are necessary to take part in the race.

The organizing committee will also invite domestic elite athletes to compete, who will be under closed-loop management until the end of the competition.

In 2020, the Beijing Marathon was suspended due to the COVID-19 pandemic.

Runners from Kenya and Ethiopia dominate Košice marathon

Reuben Kerio of Kenya dominated the traditional International Peace Marathon in Košice. He won its 98th edition after completing the race in 2:07:18 hours.

He was 17 seconds shy of the race record set nine years ago by Kenyan marathon runner Lawrence Kimaiyo, who finished with a time of 2:07:01 hours. However, he still confirmed the dominance of Kenya in marathon running.

Hiribo Shano Share of Ethiopia finished second (2:07:48 hours), and third was another Kenyan, Albert Kipkosgei Kangogo (2:07:52 hours).

A record was broken among the women runners. Ayuntu Kumela Tadesse of Ethiopia completed the race in 2:24:35 hours, which is about one and a half minutes faster than the previous maximum set by her countrywoman, Sichala Kumeshi, two years ago. Kumeshi finished the race in 2:26:01 hours.

Tadesse shared the stage with two more runners from Ethiopia, who also broke the record. Maeregu Shegae Hayelom placed second (2:24:42 hours) and third was Dinknesh Mehash Tefer (2:25:00 hours), SITA reported.

The best Slovak runners were Tibor Sahajda, who placed seventh and became the Slovak champion for the third time, and Sylvia Sebestian, who ended sixth in the women’s category.

Chelimo and Kbrom win in Valencia

World 5000m silver medallist Margaret Chelimo Kipkemboi and Norway’s Zerei Kbrom took commanding victories at the 10km Valencia Ibercaja, a World Athletics Label race, on Sunday (3) in the Mediterranean Spanish city in ideal weather for running.

The 28-year-old Chelimo moved to equal third place on the world all-time list thanks to a 29:50 clocking – though just an hour or so later she had been bumped down to equal fourth on the list, following Kalkidan Gezahegne’s world record in Geneva – while 35-year-old Kbrom managed a huge career best of 27:39.

Perfectly paced by Spain’s José Ignacio Jiménez and Kenya’s Elkana Kibet Kwambai, the women’s race kicked off at the scheduled sub-3:00-kilometre pace in the hunt for the world record of 29:43 set by Joyciline Jepkosgei in 2017. During the early stages Dorcas Kimeli, a 29:57 performer, stuck closest to the pacemakers with fellow Kenyans Chelimo, Norah Jeruto and Rosemary Wanjiru – who won in 29:50 here last year – all close by.

That leading group covered the early kilometres just outside the required pace to attack the world best but proved to be too quick for Kimeli and then for Wanjiru who lost ground shortly after the fourth kilometre which was reached in 11:53.

The pace stepped up in the fifth kilometre as Chelimo and Jeruto reached the half-way point in 14:48, well inside world record schedule. Shortly after, Jeruto, who turned 26 the day before, just couldn’t live with the pace and from then on the race turned into a solo run for Chelimo.

Despite being accompanied by pacemakers until the end, Chelimo was unable to maintain her speed throughout the second half and she soon drifted off world record pace. An exhausted Chelimo reached the finish in 29:50 to obliterate her previous best of 30:57 set in Bolzano last December.

Jeruto, the world leader in the steeplechase this year, finished a distant runner-up in 30:08 while Sandrafelis Chebet came from behind to complete a Kenyan podium sweep in 30:45.

“The race was good,” said Chelimo. “I missed out on the world record, but at least I bettered my career best so I’m very satisfied.”

Without any pacemakers, the men’s race opened at an even 2:45-per-kilometre pace with a lead trio comprising Collins Koros, fellow Kenyan Ronald Kipotrich Kirui and eventual winner Kbrom, who clocked 1:00.07 at the Copenhagen Half Marathon two weeks ago. The lead pack reached halfway in 13:45 before Koros broke away to open a sizeable margin on Kbrom while Kirui ran alone in third.

When everything looked set to go in Koros’s favour, Kbrom reemerged during the final kilometre to pass the Kenyan and win in a lifetime best of 27:39, improving Jakob Ingebrigtsen’s Norwegian record by 15 seconds.

Koros settled for second in 27:41 while Kirui also finished inside 28 minutes (27:56).

“I came to Valencia to break my PB and I managed to do so,” said a delighted Kbrom. “I also won the race, so I can’t ask for more. I’m grateful to my coach, manager and the organisers.”

Sissy Lemma wins London Marathon

Ethiopia's Sisay Lemma won the men's London Marathon in a time of two hours, four minutes and one second after breaking away from the leading pack late in the race on Sunday.

In cool and dry conditions, Lemma improved on his podium finish last year to surge ahead and seize victory, bouncing back after failing to finish the Olympic marathon in Japan.

The 30-year-old crossed the line 27 seconds ahead of Kenya's Vincent Kipchumba, who took the runner-up spot for the second successive year, while his compatriot Mosinet Geremew finished third.

Defending champion Shura Kitata, who pulled out of the Olympic marathon in Tokyo after suffering in the hot and humid conditions, finished sixth in the British capital in 2:07.51 after being hampered by an apparent hamstring niggle.

Kenyan great Eliud Kipchoge, winner of four of the previous five London Marathons before 2020, was absent from this year's event, with Britain's Mo Farah also missing after failing to qualify for the Tokyo Games and suffering a stress fracture in his foot.

The marathon, which celebrated its 40th anniversary in April, returned to its traditional route from Blackheath to The Mall for the first time in over two years.

More than 36,000 competitors joined some of the world's best in the mass participation event and up to 40,000 joined in virtually, organisers said.

Only elite races took place on the course around St James's Park last year, with amateurs last competing in 2019.

Earlier, Kenya's Joyciline Jepkosgei emerged victorious in the women's race on her London debut with a time of 2:17.43, upsetting twice winner and compatriot Brigid Kosgei.

The race

Much like the women’s race, the pace started quick as six men hit halfway in 61:25. At 30k (1:27:19), the lead pack was down to five as Kenya’s Titus Ekiru, who had won the last 5 marathons he’d finished, dropped out with a limp 1:19 into the race. At 30k, the pace still projected to 2:02 high (2:02:49) but things would slow on the way home as the leaders had to battle wind gusts up to 25 mph on over the final 7 miles as the course goes from West to East after miile 19 and the wind was coming out of the SW.

Just before the clock hit 1:55, Lemma, who finished third in a 3-way sprint finish in London last year, decided he didn’t want history to repeat itself and he accelerated away from Kipchumba and Geremew to get the win. Lemma was unchallenged on the way home and was super pumped to get his first major win, totally unbothered or unaware of the fact that his waves to the crowd likely cost him $25,000 in time bonuses as London pays out $75,000 for a sub-2:04 clocking and $50,000 for a sub-2:05.

Kenya's Joyciline Jepkosgei races to victory in women's London Marathon

If there was one lesson from the women’s race at the 2021 London Marathon on Sunday, October 3, it was that this distance can’t be bluffed, one that can’t be adequately prepared for in less than two months.

The marathon requires respect, time, and patience. Those who didn’t have that luxury during the buildup were made to pay a heavy price.

Kenya's Joyciline Jepkosgei stormed to victory in the elite women's race at this year's London Marathon on Sunday, crossing the line in an impressive two hours, 17 minutes and 43 seconds.

She held off competition from the likes of compatriot Brigid Kosgei, who was bidding to win the event for a third consecutive year but could only manage a fourth-place finish. 

Gezahegne breaks world 10km record in Geneva

Olympic 10,000m silver medallist Kalkidan Gezahegne won The Giants Geneva 10km on Sunday (3) in 29:38, breaking the world record by five seconds.

The 30-year-old from Bahrain, contesting just the fourth road race of her career, went out fast. By the time she reached the half-way point in 14:46, she had a five-second lead over Kenyan duo Celliphine Chespol and Agnes Tirop, who last month set a women-only world record of 30:01 for the 10km distance.

Ethiopia’s Dawit Seyaum also passed through half way inside 15 minutes, but she soon started to drop back. The challenge from Chespol and Tirop also gradually faded, leaving Gezahegne with a significant lead.

Gezahegne covered the second half in 14:51, crossing the finish line in 29:38 to take five seconds off Joyciline Jepkosgei’s world record set in Prague in 2017. Tirop finished second in 30:20, eight seconds ahead of steeplechase specialist Chespol. Seyaum was further back in fourth, clocking 31:25.

In the men’s race, world half marathon record-holder Kibiwott Kandie had fellow Kenyans Felix Kipkoech and Boniface Kibiwott for company as he passed through half way in 13:28. The pace increased in the second half, which was enough to break Kibiwott, leaving Kandie and Kipkoech to duel for the top spot.

Kandie, always a strong finisher, came through to take the victory in 26:51, finishing six seconds ahead of Kipkoech. Kibiwott held on for third in 27:13. In fourth, Pietro Riva set an Italian record of 28:06.

The three biggest miths about running in the morning on an empty stomach

Running on an empty stomach – yes or no?

There are lots of different opinions on this topic. For some, it is a regular part of their training, while for others, working out on any empty stomach is out of the question. In today’s blog post, we are going to look at the three biggest myths and show you the truth behind them.

1. “WORKING OUT ON AN EMPTY STOMACH LEADS TO MUSCLE LOSS”

The general opinion in the gym is that working out without breakfast leads to muscle loss. But don’t worry, your muscles won’t disappear right away.

It is often wrongly assumed that without food intake, the body lacks the necessary carbohydrates and glucose (sugar) for a training session in the morning. According to this view, the body is forced to break down muscle protein to get the energy it requires.

So in other words, the body loses muscle. But this is not exactly 100% accurate: The body stores glucose in the form of glycogen (stored form of sugar) in the liver and muscles. Over the course of the night, the body’s levels of insulin (which helps cells absorb sugar and inhibits fat loss) and liver glycogen decrease. But the body still has the muscle glycogen stores. So when you start your morning run, your body initially gets its energy from the glycogen stored in your muscles.

But as your workout continues, the stores of glycogen – or simply, carbohydrates – in your muscles are virtually depleted. Therefore, your body is forced to find a different supply of energy and it increasingly resorts to free fatty acids for fuel.

If you now crank up the intensity of your workout, your body, in order to make up for the lack of glycogen and the insufficient supply of energy from fats, will also obtain the energy it needs by breaking down proteins (i.e. amino acids). Only then do you run the risk of losing muscle. However, most runners will have already stopped their workout by this point. For a massive lack of glycogen is normally accompanied by symptoms such as dizziness, weakness and fatigue.

2. “RUNNING ON AN EMPTY STOMACH IS THE BEST METHOD TO LOSE WEIGHT”

Working out on an empty stomach is often touted as the best way to burn fat and lose weight. While it is true that running on an empty stomach, if done in the right way, can eventually force your body to increasingly obtain the energy it needs from free fatty acids, this is not the decisive factor in losing weight.

The percentage of energy produced by burning fat is quite high, but the total energy expenditure (TEE) and thus calorie consumption are relatively low due to the low training intensity. In the case of a high-intensity running session, like interval training, the percentage of energy produced by burning fat is significantly lower. However, the TEE and the calorie consumption are many times higher. At the end of the day, what matters most in weight loss is the energy balance: If you burn more calories than you consume, you lose weight. Therefore, high-intensity running sessions are preferable to running on an empty stomach when it comes to losing weight.

3. “RUNNING ON AN EMPTY STOMACH INCREASES YOUR ENDURANCE”

Workouts on an empty stomach are not a good idea for leisure athletes who want to improve their performance. Training duration and intensity are severely restricted by the lack of glycogen. Therefore, the intended training stimulus is rather low. A high-quality workout lasting longer and at a higher intensity is better for increasing your performance.

Scientific studies on professional athletes have shown that very positive effects can be achieved by specific workouts with previously emptied glycogen stores. This causes your body to optimize and economize its fat metabolism. The body learns to make do longer with the glycogen stored in the muscles. However, there is no substantial evidence showing that this leads to improved race performance. At the same time, it is important to note that regular training with previously emptied glycogen stores can adversely affect your health.

Even if there are more effective methods of losing weight or improving endurance, running on an empty stomach can add some welcome variety to your training. This kind of training is particularly suited for morning people who want to get their workout in before breakfast.

SO IF YOU WANT TO RUN ON AN EMPTY STOMACH, HERE IS WHAT WE RECOMMEND:

Depending on your fitness level, your run should last between 40 and 60 minutes. 

Choose a low intensity (at a recovery run or conversation pace). 

You should drink a glass of water before your run.

These Running Tips Will help You To Burn Fat And Lose Weight

Running is a great way to lose weight and get in shape. However, it can be hard to figure out how much you should run each week or how fast you should go.  Running faster might make you feel better in the short term, but in the long run, it will slow your progress because of all the extra energy burned.

On the other hand, running slower may not help you lose weight as quickly because your body burns fewer calories with every step taken at a reduced speed; however, running for longer periods instead of faster ones. You get to burn more fat over time without risking injury. So when starting out on your journey to health and fitness through running, remember that consistency matters most. Here are some running tips you might find helpful.

Mind Your Diet

Healthy snacks are an important part of weight loss. You burn more calories when you eat protein than carbs or fat, but you also need to make sure not to go overboard on your eating habits.

You should definitely stay away from fast food and chips if you want to start losing weight. A burger or fries might contain protein, but it is also loaded with fat and carbs. Since you’re running, gaining too much weight due to the extra calories from your unhealthy snacks will slow your progress.

A healthy diet can help you lose weight faster than you might without proper nutrition. Plus, it has additional health benefits, such as lower cholesterol and blood pressure levels.

Focus On Consistency, Not Intensity

It’s easy to get caught up in the moment and push yourself as hard as you can, but this will slow your progress. You should run at a comfortable pace instead of trying to kill yourself every time you go out for a workout. That way, you can easily burn fat while running. If you really want to lose weight, you need to increase how many miles you complete each week instead of trying to improve your mile time.

Make sure you are at a pace where you can talk comfortably without feeling winded, but you are working hard enough that it is difficult. If you have not run in some time, start out slow, so your body has the chance to adjust to running before you try and push yourself too hard.

Mix Up Your Movement

You should try to change up your workout routine every so often. If you only run,  you will get bored, and it will be easier to stop going on a regular basis. Try including some weight training in your routine, so your muscles have something different to do when you go out for a run.

You can also use other forms of cardio such as playing basketball or football drills, swimming laps, or riding a bike. There are even workout DVDs you can buy and follow along with at home to add some variety to your routine.

Train Smart On Your Days Off

When you are running, listen to your body. If it says that it needs a break, then take one. You should not push yourself so hard that you injure yourself or feel so tired that you want to quit before the workout is over.

Take at least one day off per week from any kind of exercise, including running, so your muscles have time to repair, and you can recover from your workout. If you want to go on a hike instead, that’s just fine as long as you’re still getting some sort of regular movement every day.

Don’t let running hold you back from losing weight or reaching your fitness goals. With these tips, it will be easier to burn fat without doing too much physical activity that injures yourself or exhausts your body.

Welsh athlete Josh Griffiths Aiming For Extraordinary World Record At London Marathon

Josh Griffiths has a number of targets at this Sunday’s Virgin Money London Marathon . . . including a world record attempt!

But the Swansea Harrier won’t be going for Eliud Kipchoge’s remarkable 2:01.39 world best for the 26.2 mile distance.

Griffiths, who will be eyeing a top British placing in the elite race, is also targeting the Guinness world record for the fastest marathon run by a father and son.

The Carmarthenshire athlete and his dad – Nick Griffiths – are hoping to challenge the record set by Tommy Hughes, who ran at the 1992 Olympics, and his son Eoin.

At the Frankfurt Marathon in 2019, the Irish pair ran an aggregate time of 4:59:22, which will be under serious threat on Sunday if the Griffiths boys are on top form.

Griffiths Junior’s personal best is 2:13:11 from the 2020 London Marathon where he finished third Briton home.

Griffiths Senior, meanwhile, only began running in his 40s after previously being a rugby player with the likes of Amman United and Aberavon, but clocked a PB of 2:47:17 at the age of 52 at the Cheshire Elite Marathon in April this year.

“I think if we both run a personal best or if one of us runs a PB and the other gets really close then there’s a possibility it could happen,” says Josh, who also trains his dad.

“He’s running really well for a 52-year-old. If there’s a chance we can do it, it will be pretty awesome.

“But I think if we both just focus on our own races and running well, then we’ll have half a chance,” says Josh, whose mother has also run internationally for Wales.

As much as Griffiths would love to enter the record books with his father, his main focus on Sunday will be his own performance in the men’s elite race.

The Swansea Harrier hit the headlines back in 2017 London Marathon when he emerged from the ranks of the club runners to finish as the first British athlete home.

That performance earned him a place in the Great Britain team at the World Athletics Championships in London later that year.

This time around the Carmarthenshire runner will need to improve his PB by almost two minutes to make the GB team at next year’s World Championships in Eugene, Oregon.

But the worlds aren’t the only show in town next summer, which will also see the European Athletics Championships in Germany and the Birmingham Commonwealth Games being staged in quick succession.

Griffiths already has the qualifying standard for the Commonwealth Games but also has ambitions of possibly wearing the Great Britain vest in Germany or the United States.

With next summer’s championships coming in such a quick succession, those who are eligible for all three will have to make a tough choice over which one to compete in.

Griffiths just hopes there may be a choice to make.

“Next year is a dream year for marathon runners, there’s three championships to aim for,” he said.

London Marathon's never-ending race towards sustainability continues

Since launching 40 years ago, the London Marathon has become firmly established as one of the world’s leading mass participation events and is embedded as an iconic occasion in the international road running calendar.

It has been the scene of several world records, most notably in 2005 when Paula Radcliffe reset the boundaries of women's endurance running by clocking 2:15:25, roared on by a packed and passionate British crowd.

Fast forward to 2021, on the eve of this Sunday’s World Athletics Elite Platinum Label event, Virgin Money London Marathon organisers have broadened their world-leading ambitions to include environmental sustainability.

“We recognise we have a responsibility as a high-profile mass participation event to set a higher standard,” says Megan Hunt, head of sustainability at London Marathon Events (LME), which also hosts 12 other hugely popular events with more than 200,000 annual participants.

This weekend alone, up to 50,000 participants will take to the London streets to tackle the classic distance, cheered on by an estimated 750,000 spectators lining the route, and a further 50,000 are expected to take part ‘virtually’ by running, jogging or walking the 42.195km distance in their own communities across the world.

By any estimate, it is a huge operation, involving massive numbers of people, and with that comes the potential for a large environmental impact. It is an obligation they take very seriously, both in terms of their events and the role they play in influencing the behaviour of hundreds of thousands of people.

‘We are in a unique position, and we can do something about it’

“Environmental sustainability is one of our company-wide objectives, it’s a really important pillar of what we do, it’s something that needs to be in the DNA of every organisation across all aspects and the LME recognises that,” says Hunt.

“As we organise mass participation events, we have a responsibility to try and reduce our environmental impact and create collective action amongst our partners and participants. We are in a unique position, and we can do something about it.”

Since 2019, the London Marathon has experimented with and activated several environmental innovations to reduce its impact. With last year’s event reduced to an elite-only field in London, 2021’s event presents a first opportunity to roll out more eco-friendly practices.

This includes printing numbers at the event registration rather than posting them in pre-race packs, which – it is estimated – will result in 1000 less numbers being printed. Following testing in 2019, this year will also see a clothing donation system in place at the start, with a charity on hand to collect all discarded clothing for re-use or recycling. At another LME event, 55% of clothing was reused and the remainder was recycled.

Plastic water bottles are an almost unavoidable feature of any mass participation event, and this is another area in which race organisers have taken big strides forward.

Every water bottle used is made from recycled material and is 100% recyclable. To support this, #DrinkDrainDrop messaging to all runners is designed to encourage the proper draining of bottles and for them to be dropped in the assigned sacks to enable a closed loop system of recycling. In addition, there will also be compostable cups used on site for sports drinks and runners are being urged to use bottle belts to reduce overall use of plastic bottles. The latter, it is estimated, can reduce the demand for water bottles by 40%.

Creating a positive conversation around environmental sustainability

For fuel emissions, organisers have also made changes to reduce carbon, switching to Hydrotreated Vegetable Oil fuel over red diesel for their power generators and deploying electric lead vehicles ahead of the elite field. When it comes to waste, a system of general waste, food and recycling will be in place to reduce litter and landfill. At the end, runners’ finisher bags are made from sugarcane, also with a lower carbon footprint.

The environmentally-friendly face of the event has been welcomed by participants. “We’ve had good feedback, we’ve had positive feedback, but we know we can do more,” says Hunt, who hopes the experience of the London Marathon has a ripple effect.

“The aim is to create a positive conversation around environmental sustainability and create behaviour change for when participants go into other running events. But we are always looking for feedback to see how we can improve and how we can do better.”

The event continues to evolve year on year, but not every environmental experiment has worked.

“We’ve been honest. We’ve trialled things and if they don’t work, that’s fine. At least we’ve tried it,” Hunt admits. “So, one example, in 2019, was capes. We picked 500 participants and the aim of those capes was to reduce discarded clothing at the start and the number of kit bags used. But we decided in the end not to continue with them because the environmental impact in the production of those capes and washing them, outweighed the waste reduction benefits.”

Organisers are conscious that the influence of the London Marathon goes well beyond Sunday and also beyond the UK, and so they take acollaborative, long-term and international view.

“We’ve been working closely with other mass participation events in the UK and also our Abbott World Marathon Majors partners to share learnings and create best practice, so the behaviour change and good environmental behaviours are taken at all events. With environmental sustainability and climate action, working together and working collaboratively is the way you will gain positive change. I think everyone recognises that you can’t do it alone,” she says.

As well as working with their partners at the Berlin, Tokyo, Boston, Chicago and New York marathons on environmental sustainability, London organisers are also seeking to make a difference in the home countries of their elite athletes.

“We wanted to support projects that had a link with where our elite athletes are from. A lot of the elite athletes are positive and endorse taking climate action. So, one of the things we are trying to do is invest in carbon balancing and carbon offsets and those projects will be based in Kenya. One example is community reforestation in Kenya,” reveals Hunt.

As for the future, Hunt is ultra-keen for London to continue to be a leader in environmental innovation and for improvement year on year. “One big area that we want to do is reduce the emissions from our own operations (aside from the events),” she says. “Being able to decarbonise those and switch to renewable forms of power and electrifying our fleet (of vehicles). Waste is another key area, so transitioning and increasing the amount of circularity in our products too.”

When it comes to climate action, London Marathon is in it for the long run.

Steve Prefontaine bib sells for $27,000US

A few weeks ago, Steve Prefontaine’s NCAA-winning race bib from the 1970 NCAA cross country championship was up for sale on Lelands Auctions. On Sept. 27 the bib sold for just under USD $27,000.

The bidding opened at the end of August, starting at $5,000. The first bid of USD $5,500 came on Sept. 20. Several bidders went back and forth over the last couple of days to escalate the price over USD $20,000. 

Prefontaine is a running hero to many. He set every American record from 2,000m to 10,000m in the early 70s, before dying in a car accident at the age of 24. His achievements helped ignite the running boom of the 1970s. His three and six-mile records set at the University of Oregon still stand today. 

The bib sold is from a cross-country meet on Nov. 23, 1970, at the College of William & Mary in Williamsburg, Va. Bill Dellinger, the coach of Oregon’s track program in the ’70s, gave the bib to a young athlete who was starstruck went he saw Prefontaine but was too shy to ask him to sign it.

“On the back of the bib, our consignor wrote ‘Steve Prefontaine’s number won in 1970 NCAA cross Country Championships held at William & Mary, which he won in record time,’” the Lelands lot description reads.

“On December 1st, just over a week after the race, Prefontaine replied to our consignor with a handwritten letter stating: ‘I slightly remember you standing there with the red cap on you should have said something. I’m glad you found some use for that no. 506, and I hope I can live up to yours and everybody else expectations of me.’”

The winner of the auction will now get to hold on to a unique piece of running history. The bib is a memory of one of the greatest American distance runners ever. Each year, his career and life are celebrated at the Prefontaine Classic, a world-class track event held in Eugene, Ore., in his honor.

2021 Reggae Marathon goes virtual

The Reggae Marathon organisers have opted to present a virtual run again for 2021 with the mass event cancelled.

The virtual race will take place during November 13 – December 5. All runners are encouraged to recreate the Reggae Marathon vibe wherever they are located.

Last year Reggae Marathon successfully staged its first virtual race with over 500 participants from about 30 countries.

There are a number of 2021 local and international participants, who have already booked travel and accommodations for Negril.

They are being encouraged to use the Reggae Marathon Course along Norman Manley Boulevard which will be available for individual runners November 13– December 5 to establish their personal Reggae Marathon experience.

Tamirat Tola, Leul Gebresilase and Laban Korir will be targeting course record in Amsterdam

The TCS Amsterdam Marathon course record of 2:04:06 is expected to come under threat on October 17, when Tamirat Tola, Leul Gebresilase, Laban Korir and Jonathan Korir line up for the World Athletics Elite Platinum Label road race.

Tola’s PB, set in Dubai in 2018, is equal to the Amsterdam course record. The Ethiopian earned Olympic bronze over 10,000m in 2016 and world silver in the marathon in 2017, having won the Dubai Marathon earlier that year in 2:04:11.

His compatriot Gebresilase has the fastest PB of the field. The 29-year-old Ethiopian clocked 2:04:02 on his debut at the distance in Dubai three years ago to finish second, four seconds ahead of Tola. He followed it later in the year with a 2:04:31 victory in Valencia. He equalled his Valencia time earlier this year at the Milan Marathon.

Laban Korir has competed at the TCS Amsterdam Marathon four times. The 35-year-old, who is a training partner of Eliud Kipchoge, made his marathon debut in the Dutch city back in 2011, clocking 2:06:05 to place second. He improved on that when he returned to Amsterdam in 2016, finishing fourth in 2:05:54. Winner of the 2014 Toronto Marathon, Korir represented Kenya at the 2019 World Championships, where he finished 11th.

Jonathan Korir, another friend and training partner of Kipchoge’s, will also be returning to Amsterdam. He set a PB of 2:06:51 during his last outing at this race, which he went on to improve in Berlin in 2019 (2:06:45) and then in Enschede earlier this year (2:06:40).

When Lawrence Cherono set his course record of 2:04:06 in 2018, it made the Amsterdam Marathon the fastest marathon in the Netherlands. At the most recent edition in 2019, more than 45,000 participants from 140 countries took part. A large mass turn-out is also expected for this year’s race.

Best sports to complement your running

No doubt you’re into running, but what about other activities? Even among enthusiasts, there’s always room for more. If you are looking for some new additions to your workout routine that have nothing to do with running, you’re in the right place!

When we say these activities have nothing to do with running, that isn’t strictly true. These sports can benefit how you run by targeting specific muscles that ultimately complement your training as a runner. With that in mind, let’s get into it!

Golf

Though far less intense than running, golfing can provide profound benefits alongside your routine. Hauling your Stitch golf bag across the course is a great way to build your stamina on days when you don’t want to over-exert yourself. It works your arms, chest, and legs, which are all integral to running too. This slower-paced sport could be your new favorite. 

Cycling

If you are looking for something a little more intense than golf but still different from running, cycling could be a great option. The leg movements involved mimic the movements made while running, working all the same muscles, but without the stress of pounding the ground. You can still receive all the cardio benefits without overdoing it each week.

Swimming

There is no doubt that swimming is a great habit. It works all of your core muscle groups but is easy on your body because it is low-impact. Similar to running, swimming is great for heart and lung health, especially when it comes to stamina. If you incorporate swimming into your routine alongside running, you can a whole-body workout.

Tennis

As far as competitive sports go, few are as potentially intense as tennis (or as popular!). It’s fast-paced and requires expert attention to form to prevent injury. How does this benefit your running? Well, running between shots is ample practice, but there is far less impact than continuous running. It’s also a different activity, so if you’re looking for a change, look no further!

Weight Lifting

If you want to improve your overall form, weight lifting is the perfect way to do it. It’s also a great way to take a break from cardio while still benefiting your health. You have total control over which muscle groups you choose to target between routines, but strengthening your core and hamstrings is a great way to improve your running. 

Why Do Anything Besides Run?

There are numerous reasons why you should adopt another activity alongside running. One of the big ones is sheer boredom. Even as a runner, doing the same thing repeatedly can get old fast, and nothing kills motivation like repetition. 

Additionally, strengthening various parts of your body will improve your performance when running too! These activities don’t exist in a vacuum. Practicing other sports will ultimately benefit your running abilities, especially when it comes to your stamina. 

Diversify Your Routine!

If you feel a little stuck and you aren’t sure how to break out of your slump, take on a new activity! You should never push yourself too far, as that is how you end up with an injury, but diversifying your routine is a great way to break through a block and take your health to the next level.