Running News Daily

Women Take Center Stage at the 2025 RAK Half Marathon

The women’s race is set to steal the spotlight at the 18th edition of the Ras Al Khaimah Half Marathon on Saturday morning (February 1), with Ethiopian stars Girmawit Gebrzihair and Ejgayehu Taye both declaring their intent to chase the world record. Meanwhile, Kenya’s Isaia Lasoi, the fastest man in the field, is equally determined to go for victory and potentially set a new global mark himself.

The battle between the Ethiopian women promises to be fascinating, as both share a personal best of 64:14. Girmawit, who set that time when she won this race three years ago, still holds the course record. She admitted at the pre-race press conference that she surprised even herself with that performance, but after clocking a sub-30-minute 10K in Valencia just two weeks ago, she believes Letesenbet Gidey’s world record of 62:52 is within her reach.

Ejgayehu, on the other hand, ran her 64:14 in her half marathon debut in Valencia three months ago. She is so confident of running fast that she has brought her own pacemaker to help push the pace. Her agent, Yonas Mekonnon, explained: “She decided to go for the world record based on her recent training. She ran just over 64 minutes in Valencia with limited mileage, having trained for no more than six weeks after the track season. Her longest run was only 25km. This time, however, she has regularly been covering more than 28km at a 3:30/km pace at altitude. Her goal in this race is the world record.”

Women have played a defining role in the nearly two-decade history of the RAK Half Marathon. While Kenya’s Sammy Wanjiru set a men’s world record in the inaugural edition in 2007, the women have since taken center stage, with world records being set by Mary Keitany and Peres Jepchirchir of Kenya, and Ababel Yeshaneh of Ethiopia.

Among the men, Lasoi is the clear favorite. With a personal best of 58:10 from Copenhagen last autumn, he is the fastest in the field by a significant margin. He is also hoping to follow in the footsteps of past RAK winners who climbed the podium before taking victory. Having finished third last year, he is eager to claim the top spot. “I’ve been running 175-190 kilometers per week in training. I’ve prepared really well and I’m ready to win,” he said. “Also, there have been some changes to the course that make it faster. I think I can go under 58 minutes, and maybe even challenge the world record.”

Last year’s race saw strong winds and thick mist rolling in from the sea, affecting the final stages. However, the forecast for this year couldn’t be better, with ideal racing conditions of 15-16°C (60°F) expected for the elite start at 6:40 AM.

Now in their second year of overseeing the RAK Half, the long-time Dubai Marathon organizers, Pace Events, have significantly boosted participation across all events, including the 2K, 5K, and 10K races, pushing total registrations close to 10,000. Iyad Rasbey, VP of the RAK Tourism Development Authority, remarked, “When the event began in 2007, we were aiming for 2,500-3,000 participants. To be nearing 10,000 is extraordinary.”

With perfect conditions, a deep field, and multiple world record ambitions, the 2025 RAK Half Marathon is poised for a historic edition.

Grant Fisher Clocks a sub Four-Minute Mile to Conclude a 7K Workout

Grant Fisher, one of America's top distance runners, continues to showcase his exceptional fitness and race-readiness. In a recent Track workout Grant closed a demanding 7-kilometer workout with a stunning sub four-minute mile, demonstrating his world-class endurance and speed. The session, held in Chandler, Arizona, was designed to simulate race conditions, ensuring that Fisher is primed for his upcoming season opener.

A Closer Look at the Workout

The workout was structured to test Fisher’s ability to maintain a high level of performance deep into a training session. His coach, Mike Scannell, closely monitored his effort, emphasizing the of controlled fatigue management.

The workout breakdown:

First Segment: A 2,000-meter interval, completed in 5:08.

Second Segment: Four 800-meter repeats, split in 2:06, 2:09, 2:08, and 2:08.

Final Segment: A 1,600-meter effort, where Fisher clocked an astonishing sub 4:00 mile to finish the session.

Between intervals, Fisher took controlled recovery breaks, with coach Scannell monitoring his blood lactate levels to ensure he remained within an optimal training range. Professional runner Sam Gilman assisted in pacing certain portions of the session, helping maintain consistency and push Fisher to his best effort.

A Career Defined by Breaking Barriers

Fisher’s ability to produce elite performances at the highest level is no surprise. Born on April 22, 1997, in Calgary, Alberta, and raised in Grand Blanc, Michigan, Fisher made history as a high schooler when he became the seventh U.S. prep athlete to break the four-minute mile barrier. He achieved this milestone in 2015 at the Festival of Miles in St. Louis, Missouri, clocking a 3:59.38.

After high school, Fisher attended Stanford University, where he further cemented his reputation as a distance-running star. Under coach Chris Miltenberg, he won the 2017 NCAA 5,000m title and earned 12 All-American honors. Fisher’s consistency and tactical intelligence on the track made him one of the most accomplished distance runners in Stanford history.

Turning professional in 2019, Fisher joined the Bowerman Track Club (BTC), training under coach Jerry Schumacher. The move propelled his career to new heights, as he set multiple American records, including:

3,000m: 7:25.47 (2023)

Two-mile: 8:03.62 (2023)

5,000m: 12:46.96 (2022)

10,000m: 26:33.84 (2022)

His performances placed him among the best distance runners in the world. At the Tokyo 2020 Olympics (held in 2021), he finished fifth in the 10,000m and ninth in the 5,000m, proving he could compete at the sport’s highest level.

Paris 2024 and Beyond

Fisher’s steady progression led to historic achievements at the 2024 Paris Olympics, where he became the first American to medal in both the 5,000m and 10,000m in the same Games, earning two bronze medals. This feat solidified his status as one of America’s greatest-ever distance runners.

As he prepares for the 2025 season, Fisher is expected to begin his campaign with a 1,500-meter race at the New Balance Indoor Grand Prix in Boston before focusing on the 3,000m and 5,000m during the indoor season. His long-term goal remains clear: to position himself as a gold medal contender at the 2028 Los Angeles Olympics.

Fisher’s ability to run a sub four-minute mile at the end of an intense workout speaks volumes about his fitness level and training discipline. As he continues to sharpen his form, fans can expect even greater performances from him in the coming months.

Harnessing Muscle Memory: Returning to Running After a Break

 After taking a break from running, you might be pleasantly surprised to find that your legs instinctively remember the rhythm and motion once you lace up again. This phenomenon, known as muscle memory, allows previously trained muscles to quickly regain strength and coordination, even after extended periods of inactivity.

Understanding Muscle Memory

Muscle memory refers to the process by which repetitive physical activities are ingrained into your neuromuscular system, enabling movements to become more automatic over time. When you engage in activities like running, your brain and muscles develop a synchronized pattern through consistent practice. Even after a break, these established neural pathways facilitate a quicker return to form.

The Science Behind Muscle Memory

Research indicates that after a period of detraining, muscles can rapidly regain strength upon resumption of activity. A study from the University of Jyväskylä found that participants who took a 10-week break from strength training were able to return to their previous strength levels within five weeks of retraining. This suggests that the neuromuscular adaptations from prior training persist, allowing for efficient reacquisition of strength and coordination.

Maximizing Muscle Memory in Running

To harness the benefits of muscle memory and ensure a smooth transition back into running, consider the following strategies:

Start Slowly: Begin with shorter, less intense runs to allow your muscles and joints to readjust. Gradually increase your mileage and intensity to prevent overuse injuries.

Incorporate Strength Training: Engage in resistance exercises targeting key running muscles, such as the quadriceps, hamstrings, and calves. Strengthening these areas supports better performance and reduces injury risk.

Prioritize Flexibility: Regular stretching, especially of the lower body, enhances flexibility and aids in maintaining proper running form. Dynamic stretches before runs and static stretches afterward can be beneficial.

Listen to Your Body: Pay attention to any discomfort or pain. It's essential to differentiate between normal post-exercise soreness and potential injury signals. Rest as needed to allow for adequate recovery.

Maintain Consistency: Establish a regular running schedule to reinforce neuromuscular patterns and build endurance. Consistency is key to reestablishing and strengthening muscle memory.

Muscle memory serves as a valuable ally when returning to running after a break. By understanding and leveraging this phenomenon, you can ease back into your routine more effectively, reducing the risk of injury and enhancing overall performance. Remember to progress gradually, incorporate complementary strength and flexibility exercises, and listen to your body's signals to make the most of your return to running.

Pushing the Limits: Sophie Power Sets a New Women’s 48-Hour Treadmill World Record

The treadmill, often seen as a monotonous exercise machine, became a stage for human endurance and determination when ultrarunner and campaigner Sophie Power set a remarkable new world record. At this year's National Running Show, Sophie achieved the seemingly impossible, running 370.9 kilometers (230.5 miles) on a treadmill in 48 hours non-stop. This astonishing feat earned her the women's 48-hour treadmill world record, inspiring countless others to challenge their limits.

Sophie, a mother and well-known advocate for women in sports, approached the challenge with her characteristic determination and grit. She demonstrated not just physical endurance but also mental resilience, as running continuously on a treadmill for two days tests the mind as much as the body. "The treadmill is a space where you can push your boundaries, where it's just you and your willpower," Sophie shared after her record-breaking performance.

Her journey to this achievement wasn't without its difficulties. Sophie balanced a strict training regimen with her personal and professional commitments. As an ultrarunner, she is no stranger to grueling physical challenges, having previously competed in some of the toughest endurance races worldwide. But the treadmill, an environment devoid of changing scenery and external stimuli, posed a unique and formidable challenge.

The National Running Show provided the perfect backdrop for Sophie's attempt, with spectators and supporters cheering her on through every step of her journey. The energy from the crowd fueled her determination, proving the power of community and encouragement in achieving seemingly insurmountable goals.

Sophie's record stands as a testament to human capability and the idea that limits exist only in the mind. By running over 370 kilometers in two days, she not only set a new benchmark in the world of ultrarunning but also inspired countless others to embrace challenges, however daunting they may seem.

Her accomplishment reminds us all that with determination, preparation, and resilience, we can achieve extraordinary things even on a treadmill.

Banking Miles Early: My Approach to Racing 5Ks, 10Ks, and Half Marathons in My 50's

When I was racing 5Ks, 10Ks, and half marathons at sub-6-minute pace back in my 50s, I had a strategy that worked for me, banking miles early and then hanging on. It wasn't a tactic I consciously developed; it just seemed natural to me. Start strong, build a cushion, and fight to the finish.

One of my proudest moments was at the Carlsbad 5000 when I was 49. I clocked 17:09 for the 5K, hitting the first mile in 5:11. Maybe I went out a little too fast, but I managed to hang on and finish strong. That race epitomized my approach, push hard early, stay focused, and keep fighting.

Another memorable race was my best 10K, where I clocked a 35:24. I hit the first mile in 5:17.  By miles 4 and 5, I inevitably slowed down, but I found a way to come back strong and finish hard. It wasn't a perfect negative split, but it worked for me.

The question I've often wondered is: Could I have run faster if I had started slower? I'll never know because I never raced that way. For me, the surge of adrenaline and the psychological boost of being ahead of my target pace gave me the confidence to push through the inevitable fatigue.

Of course, not everyone races this way. Conventional wisdom suggests a more even-paced strategy might be more efficient, especially for longer distances. But for me, the thrill of starting strong and the challenge of holding on worked, at least in the 5K, 10K, and half-marathon distances.

Would I recommend this approach to others? Maybe, but with caution. It depends on your training, fitness level, and mental game. Banking miles early isn't for everyone, but for those who thrive on pushing hard and holding on, it can be a rewarding way to race.

Looking back, I am proud of those performances. Whether or not starting slower would have made me faster, I can say that racing hard from the gun gave me some of my most satisfying moments as a runner. It's a strategy that suited me, and that's what matters most.

Bob Anderson Notebook 

Do Compression Socks Actually Help Runners Run Faster?

One of the most common claims about compression socks is their ability to enhance running performance. For runners, the idea of gaining even a slight edge during training or a race is appealing. But do compression socks really help runners achieve faster times?

The Science Behind Compression Socks and Speed

1. Improved Circulation

Compression socks are designed to promote blood flow by applying graduated pressure to the legs, with the tightest compression at the ankle and gradually decreasing up the calf. By improving circulation, these socks ensure that oxygen-rich blood is delivered more efficiently to working muscles, which may delay the onset of fatigue and help runners sustain their pace longer.

2. Reduced Muscle Vibration

When running, the constant impact with the ground causes muscle vibrations, which can lead to fatigue over time. Compression socks stabilize the muscles and reduce these vibrations, potentially conserving energy and helping runners maintain speed during long distances.

3. Quicker Recovery During Races

Some research suggests that compression socks aid in faster recovery by reducing lactic acid buildup and minimizing muscle damage. This can be particularly helpful during long races or multi-day events, where recovery between segments is critical for performance.

What Do the Studies Say?

 Performance Gains: Some studies have shown slight improvements in performance when runners wear compression socks. For example, research published in the Journal of Strength and Conditioning Research found that runners wearing compression socks completed a 10K time trial slightly faster than those without. The improved circulation and reduced fatigue were cited as contributing factors.

Placebo Effect: Other studies suggest that the benefits of compression socks may be partly psychological. Feeling supported and wearing gear perceived as performance-enhancing can boost a runner's confidence and lead to better performance.

Individual Variation: Not all runners experience the same benefits. Factors like fitness level, running style, and personal comfort play a role in how effective compression socks are for speed.

What Elite Runners Say

Many elite runners and triathletes swear by compression socks, not just for performance but also for recovery. Athletes often cite the feeling of reduced muscle soreness and swelling during and after races, which helps them maintain consistent training and perform at their best.

However, most elite runners emphasize that compression socks are just one piece of the puzzle. Proper training, nutrition, hydration, and race strategy have a far greater impact on running speed than compression gear.

 Do They Make You Faster?

Compression socks might not turn you into a speed demon overnight, but they can contribute to better performance and recovery, especially during longer races. By improving circulation, reducing muscle fatigue, and boosting confidence, they offer subtle advantages that could help you shave seconds or even minutes off your time.

Ultimately, whether or not compression socks help you run faster may depend on your individual response to them. If you feel more supported and energized while wearing them, the benefits are likely worth it. For those who don't notice a difference, compression socks may still be valuable for post-run recovery, making them a worthwhile investment for any runner.

Gjert Ingebrigtsen’s Controversial Coaching Legacy and Its Impact on His Sons’ Success

The story of Jakob, Henrik, and Filip Ingebrigtsen is one of extraordinary athletic success, but it is also deeply intertwined with the intense and often controversial coaching methods of their father, Gjert Ingebrigtsen.

As the driving force behind their rise to middle-distance running dominance, Gjert’s methods pushed his sons to achieve Olympic golds, world records, and international acclaim. However, recent revelations about the emotional and physical toll of his coaching style have added complexity to this narrative of triumph.

The Making of Champions

Gjert Ingebrigtsen approached coaching with a scientific precision, designing rigorous training plans that tested the physical and mental boundaries of his sons. From a young age, Jakob, Henrik, and Filip were subjected to high-pressure environments that demanded discipline and focus far beyond what most young athletes experience. This relentless drive for perfection produced remarkable results:

Jakob Ingebrigtsen, the youngest of the brothers, is the reigning Olympic champion in the 1500m (2020 Tokyo) and the 5000m (2024 Paris). He also holds world records in events ranging from the 2000m to the two-mile distance.

Henrik and Filip have also claimed European titles and made their mark in global competitions, showcasing the strength of Gjert’s training philosophy.

Central to Gjert’s success was his ability to push his sons far outside their comfort zones, a critical skill in elite racing where discomfort is inevitable. Jakob’s fearless racing style, where he often dictates the pace from the front, exemplifies the mental toughness forged under his father’s guidance.

The Cost of Greatness

While Gjert’s methods undeniably built champions, they also came at a significant emotional cost. In October 2023, the brothers publicly accused their father of aggression, control, and physical violence during their upbringing and training. Gjert has denied these allegations, but the legal case and its impact on the family dynamic have cast a shadow over their achievements.

Jakob and his brothers have spoken about the challenges of growing up in a high-pressure environment. The emotional strain, coupled with Gjert’s demanding expectations, led to a complex relationship between father and sons. While the discipline and mental resilience instilled by Gjert have undoubtedly contributed to their success, the allegations highlight the fine line between rigorous coaching and harmful behavior.

Jakob’s Success Amid Adversity

Despite the personal challenges, Jakob continues to dominate the global stage. In 2024, he won his second Olympic gold in the 5000m at the Paris Games, further cementing his legacy as one of the greatest distance runners of all time. His ability to consistently perform under pressure reflects not only his physical talent but also the mental toughness cultivated during his father’s intensive coaching.

Jakob’s racing style—marked by a willingness to embrace discomfort and push beyond limits—bears the hallmark of Gjert’s philosophy. However, as he and his brothers navigate their careers independently, they are forging their own paths while acknowledging the dual impact of their father’s legacy.

A Complicated Legacy

Gjert Ingebrigtsen’s role in his sons’ success cannot be overstated. His unrelenting pursuit of excellence shaped them into some of the most formidable athletes in the history of middle-distance running. Yet, the recent revelations remind us that behind every champion is a story of sacrifice, struggle, and, sometimes, pain.

The Ingebrigtsen family’s journey raises important questions about the balance between ambition and well-being. While Gjert’s methods produced results that few could argue with, they also left scars that the brothers are now working to heal. Their story serves as both an inspiration and a cautionary tale about the cost of greatness.

As Jakob continues to inspire the running world with his performances, the legacy of Gjert’s coaching will remain a defining, if complicated, part of the Ingebrigtsen story.

Cameron Myers Shatters World U20 Indoor Mile Record with 3:53.12 Victory in New York

Eighteen-year-old Australian sensation Cameron Myers has rewritten history books, taking nearly two seconds off the world U20 indoor mile record with a stunning 3:53.12 victory at the Dr. Sander Invitational in New York on Saturday Jan 25. 

Competing in his first-ever indoor race, Myers showcased exceptional poise and talent, holding off fierce competition from Kenya’s Festus Lagat and Britain’s Adam Fogg to secure the win at the World Athletics Indoor Tour Bronze meeting.

The race was a test of both speed and strategy. Myers maintained a calculated pace through the early laps before unleashing his signature finishing kick, edging Lagat by 0.37 seconds. Lagat crossed the line in 3:53.49, while Fogg took third with 3:53.86.

Myers’ groundbreaking performance obliterated the previous world U20 indoor mile record of 3:55.02, set by USA’s German Fernandez in 2009. Moreover, his 1500m split of 3:37.89 set a new Oceanian U20 indoor record, adding another accolade to his already glittering resume. The milestone places him eighth on the Oceanian senior all-time indoor list, trailing only legendary figures like 1976 Olympic 1500m champion John Walker.

A Rising Star of Middle-Distance Running

This latest achievement adds to an impressive string of records for Myers, who has consistently demonstrated his dominance on the track. Outdoors, he has set numerous continental age-group records, including a jaw-dropping 3:33.26 for 1500m, a 3:50.15 mile, and a 7:41.11 over 3000m achieved just last month. These feats have established him as one of the brightest young talents in global athletics.

Myers’ victory in New York marks a significant step forward in his career and hints at even greater potential in the years to come. Speaking after the race, the young star reflected on his achievement: "This was my first indoor race, so I wanted to approach it with focus and determination. Breaking the record is surreal, but it’s just the beginning."

A Glimpse into the Future

With his eyes set on continued success, Myers has proven he can compete with the best in the world. His ability to excel across different distances and surfaces underscores his versatility and determination to reach the top of the sport. At just 18 years old, Myers has not only etched his name in the record books but also inspired a new generation of athletes to dream big.

As the track and field world celebrates this remarkable milestone, all eyes will be on Cameron Myers as he continues to push boundaries and set new standards in middle-distance running.

The Indian Running Sensation Making Strides Without Shoes

If you have not heard of Barefoot Bobby yet, it's time to take notice. The 58-year-old runner from Bangalore, India, has captured the imagination of the running world with his unconventional yet inspiring approach to the sport of running entirely barefoot. Bobby's remarkable journey reached a new milestone last Sunday at the 2024 Mumbai Marathon, where he clocked one of the fastest times of his career, finishing in 3:11:47. His incredible performance earned him third place in the competitive men's 55-59 age group.

Bobby, whose real name is Ramesh Patel, began running barefoot nearly 30 years ago, initially as a practical choice due to a lack of access to proper running shoes. Over time, what started as a necessity became his signature style. Running without shoes, Bobby says, keeps him connected to the ground and allows him to feel every stride more naturally.

At the Mumbai Marathon, Bobby's effortless stride and unyielding pace drew cheers from spectators along the route. His 3:11:47 finish wasn’t just a personal achievement; it was a testament to his resilience and the strength of his training, which includes long runs on Bangalore's rugged trails.

"I've always believed that running barefoot is a way to honor the simplicity of the sport," Bobby shared after the race. "The road doesn't care if you wear the latest gear or go barefoot. What matters is your passion and dedication."

Bobby's story has inspired runners worldwide, proving that innovation and tradition can coexist on the marathon course. At 58, he shows no signs of slowing down, and his sights are set on breaking the 3-hour barrier in the coming years.

Barefoot Bobby's journey reminds us all that running is about more than just physical performance is about heart, determination, and embracing your unique path.

Remembering James Lightbody: The Middle-Distance Maestro of the Early 20th Century

James Lightbody, one of the most remarkable middle-distance runners of his time, left an indelible mark on Olympic history. A dominant force at the 1904

Summer Olympics, Lightbody secured three gold medals in the 800m, 1500m, and the 2,590m steeplechase. His winning time of 4:05.4 in the 1500m was recognized as a world record, although it lagged behind Tom Conneff's amateur mile record of 4:15.6, set years earlier.

Beyond the 1904 Games, Lightbody continued to showcase his prowess. In 1905, he achieved a double victory in the 880-yard and mile events at the AAU Championships.

At the 1906 Intercalated Games, he successfully defended his Olympic 1500m title and earned a silver medal in the 800m.

However, his 1908 Olympic campaign in London was less successful, as he was eliminated in the heats of the 800m, 1500m, and steeplechase.

A graduate of the University of Chicago, Lightbody represented the Chicago Athletic Association during his competitive years.

After his Olympic career, he moved to Berlin where he became the German champion in the 800m and 1500m in both 1910 and 1911.

Personal Bests

400m: 53.0 (1906)

800m: 1:56.0 (1904)

1500m: 4:05.4 (1904)

Olympic Achievements

1904 Summer Olympics

800m: Gold

1500m: Gold

2,590m Steeplechase: Gold

4-Mile Team: Silver

1906 Intercalated Games

800m: Silver

1500m: Gold

1908 Summer Olympics

Competed in 800m, 1500m, and 3,200m steeplechase (eliminated in heats)

James Lightbody's achievements cement his legacy as a pioneer in middle-distance running, inspiring generations of athletes to follow in his footsteps.

Sheila Avilés Castaño Lives for Peaks and Nature

Sheila Avilés Castaño, born on July 7, 1993, in Santa Margarida de Montbui, Spain, is a trail and skyrunning athlete whose passion for nature and sport has propelled her to remarkable achievements on the global stage. From a young age, Sheila found joy in the outdoors, combining her athletic talent with her love for the mountains. Trail running became her sanctuary, offering the perfect balance between physical challenge and the beauty of nature.

Over the years, Sheila has built an impressive career, winning major titles and captivating fans around the world. In 2017, she claimed the Sky Classic category of the Skyrunning World Cup and earned a bronze medal at the European Skyrunning Championships. Two years later, she added another Skyrunning World Cup title to her name, proving her consistency and determination at the highest level of competition. Her crowning achievement came in 2022 when she triumphed at the OCC race of the UTMB Mont-Blanc, a victory that cemented her status as one of the top athletes in her discipline.

In 2024, Shella continued to showcase her extraordinary talent and resilience. At the HOKA Val d'Aran by UTMB®, she completed the 18 km course with 465 meters of elevation gain in 1:32:07, placing 3rd among women. Later in the year, she dominated the adidas TERREX INFINITE TRAILS 30K Individual race, finishing in 3:25:08 and securing 1st place in the women's category.

She also put in a strong performance at the Salomon Ultra Pirineu's Mitja Pirineu 21k, covering the challenging 21 km course with 1,200 meters of elevation gain in 1:50:05, finishing 6th among women. Her consistency across diverse events reflects her adaptability and unwavering commitment to the sport.

Beyond her racing accomplishments, Sheila is an ambassador for the beauty of trail running and the deep connection it fosters with nature. Through her social media and public appearances, she inspires runners and outdoor enthusiasts worldwide to embrace the mountains and push their limits.

For Sheila, running is more than a sport-it's a way of life, a celebration of the human spirit, and a testament to what can be achieved with passion and dedication.

Sheila Avilés Castaño continues to conquer peaks and inspire others, reminding the world that no summit is too high when approached with determination and love for the journey.

The Evolution of My Pre-Run Nutrition

For many years, I believed that running on an empty stomach was ideal. I focused primarily on my meal the night before, opting for light, meatless dishes. However, around 1999, I began eating half a banana before races and noticed improved performances. 

By 2000, my pre-race dinner evolved to include a fully loaded baked potato, steamed broccoli, and a six-ounce piece of lean meat. On race mornings, I continued with just half a banana. This change provided sustained energy, especially for races over 5K.

A memorable experience was the 2013 Boston Marathon. My son and I had pancakes before the race, which started later in the day. Along with five energy gels and Gatorade at every other mile, this fueling strategy helped me finish in 3:32:17 at age 65, starting from the back and passing thousands of runners.

Since turning 70, I have made it a habit to eat something about an hour before running. My go-to is half an English muffin with cream cheese. This morning, Catherine prepared avocado toast, which, though more substantial than usual, worked well.

In conclusion, I have found that consuming a light meal or snack an hour or two before running enhances performance and energy levels. It is essential to find what works best for you through personal experimentation.

Insights from others on Pre-Run Nutrition

My personal experiences align with broader recommendations from nutrition experts. Consuming carbohydrates before a run is crucial, as they serve as the body's primary energy source. Registered dietitian Brenna Larson emphasizes that eating before a workout helps maintain stable blood sugar levels, supports muscle endurance, and promotes faster recovery. She suggests having a meal 2 to 3 hours before exercise or a carbohydrate-rich snack 30 to 60 minutes prior for quick energy.

Ideal pre-run foods include a mix of carbs and protein, such as fruit with peanut butter, Greek yogurt with honey, dried fruit and nuts, oatmeal with banana, or berry smoothies with nut butter. These combinations provide essential nutrients to sustain energy and aid muscle repair.

It is also important to avoid high-fat, high-fiber foods, and large meals right before running to prevent digestive issues. Finding the right diet requires personal experimentation, and keeping a food journal can help optimize performance and comfort.

Bob Anderson Notebook 

Edesa retains marathon title in Osaka

Ethiopia’s Workenesh Edesa successfully defended her title at the Osaka Women’s Marathon, a World Athletics Platinum Label road race, on Sunday (26).

The course record-holder, who ran 2:18:51 when winning last year, this time clocked 2:21:00 to take top spot ahead of Japan’s Kana Kobayashi and Yuka Suzuki, who both ran big PBs.

Seven runners joined the pacemakers in covering the first 5km in 16:50 and they passed 10km in 33:23.

Japan’s Mizuki Matsuda and Natsumi Matsushita plus Israel’s Lonah Chemtai Salpeter started to fall behind after 12km. Edesa, Kobayashi, Suzuki and Japan’s Nanaka Izawa, who was making her marathon debut, remained together, passing 15km in 50:02 and 20km in 1:06:32.

Kobayashi fell behind after 21km, only to regain contact a few kilometres later, but she was dropped again, leaving Edesa, Suzuki and Izawa to pass the 25km mark in the lead in 1:22:53.

Izawa was next to go, and by 28km Suzuki was also gone from the lead pack. Edesa passed 30km alone in 1:56:06, 17 seconds ahead of Suzuki, with Kobayashi another 34 seconds back.

Edesa continued to run solo, passing 40km in 2:13:26. Suzuki was 18 seconds behind, but Kobayashi was closing the gap and was 16 seconds behind Suzuki at that point.

Edesa’s victory was never in doubt and she won in 2:21:00, while Kobayashi passed Suzuki with 800m to go to move into second place. Suzuki couldn’t respond and so Kobayashi secured the runner-up spot in 2:21:19, improving on her previous PB of 2:24:59, while Suzuki was third in 2:21:33, improving her own previous best of 2:24:02.

Paris Olympic ninth-place finisher Salpeter, who was the fastest in the field thanks to her PB of 2:17:45 set in Tokyo in 2020, clocked 2:24:03 to finish fourth, while Matsushita was fifth in 2:26:04.

“I am happy to defend the title from 2024,” said Edesa. “My goal is to further improve my personal best.”

Kobayashi said: “It hasn't dawned on me yet. My goal was to clinch the World Championships marathon team berth by running 2:23. I am surprised to perform this well. Fans along the route encouraged me by saying the leaders were slowing down, which gave me a power to push on.”

With thanks to Ken Nakamura

Leading results

1 Workenesh Edesa (ETH) 2:21:002 Kana Kobayashi (JPN) 2:21:19 3 Yuka Suzuki (JPN) 2:21:33 4 Lonah Chemtai Salpeter (ISR) 2:24:035 Natsumi Matsushita (JPN) 2:26:046 Chiharu Suzuki (JPN) 2:26:417 Mizuki Matsuda (JPN) 2:27:11 8 Nanaka Izawa (JPN) 2:29:28

Celebrating Steve Prefontaine: A Legend Who Inspires Generations

January 25 marked what would have been Steve Prefontaine's 74th birthday. Though his life ended far too soon in 1975, his legacy of passion, resilience, and determination continues to burn brightly. Known not only for his remarkable achievements on the track but also for his unwavering spirit, Prefontaine embodied a relentless pursuit of excellence that transcended the world of running.

Pre as he was affectionately called, left an indelible mark not just on the sport of Track and Field but on the hearts of people from all walks of life. His drive to push limits and his commitment to living boldly have inspired countless individuals to dream bigger and strive harder in their own endeavors. Whether it was his gutsy performances in competition or his belief that effort defines success, Prefontaine's story continues to ignite passion and determination worldwide.

Though his earthly years were brief, Steve's influence reaches far beyond his time. His legend is a timeless reminder that greatness is achieved not just through talent but through an unyielding spirit and an uncompromising will to succeed.

Happy Birthday, Pre. Your legacy lives on. Go Pre!

The Power of Miles: Mixing Walking and Running at Any Age

Since turning 70 seven years ago, I have embraced walking as a key part of my routine. Recently, walking has made up 80% of my weekly mileage. I am just coming off a situation with a tendon in my calf, as I mentioned in my first column, and I'll be increasing my running back up to 50%. I like this ratio better, and on Sundays, when I am not in Portugal at our place there, my friend JR and I are focused on getting our 10K pace back down to sub-9 minutes per mile or even sub-8:30.

I also like to get in miles with others. While in Portugal, most Sundays I get together with two to six people, and we walk (sometimes mixing in some running) to the next village 7.4 miles away. If we only walk, it takes over two hours, but it is so rewarding. Not only do we get in the miles, but we also enjoy non-stop conversations about everything. It's a great way to stay active and connect with others at the same time.

Looking back, I wish I had added walking to my schedule when I was younger. In my 50s, I was running 42 miles weekly, mostly quality miles, and racing well, often at a sub-6-minute pace. But on hindsight, I think incorporating two miles or so of walking daily would have helped. Those miles could have been added during daily activities, much like I do now. I never drive to lunch, I walk, run, or do a mix of both. I add miles whenever I can.

If I am getting tires for the car, I don't sit in the lobby; I get out the door for a walk or a walk/run. I think you get the picture: I make it a habit to fit in miles whenever possible, and I count those miles as part of my regular workouts.

Thinking back to those days, I was also hiking with my wife Catherine. Sometimes we were out for three hours. I did not clock those miles back then, but on hindsight, I believe that walking, especially those hikes, played a role in helping me run some decent times.

Since July 2018, my weekly average has been 44 miles, totaling over 16,400 miles. While my mileage has dropped a bit in the past year due to 12 trips to Portugal, each trip costing me about four low-mileage days, I remain committed to staying active.

Walking is valuable, but it is not a substitute for running if your goal is to train for running. To run at a good pace, you need to put in the work running. However, walking gets you outside, keeps you moving, and can serve as a recovery tool or a way to maintain consistency when running is not an option. At any age, especially at 77, movement matters.

Walking does take at least twice the time to cover the same distance as running, so I often incorporate strides to add variety and keep things interesting. For example, I will count to 50 or 100 strides, pick up the pace, then return to walking. It is a simple way to stay engaged while adding a little extra effort.

Mixing walking and running has been a game-changer for me. Running challenges my endurance and keeps me sharp, while walking allows me to recover, reflect, and enjoy the journey. Whether you are walking, running, or a mix of both, every mile tells a story of persistence, progress, and the joy of staying active. Movement matters it is that simple.

Bob Anderson Notebook 

Photos: walking and running in Monforte da Beira Portugal recently from our Anderson Manor and home for KATA Portugal 

Josh Kerr Signs Long-Term Deal with Brooks Ahead of 2025 Track Season

British middle-distance star Josh Kerr has solidified his place as a key figure in the world of athletics by announcing a long-term partnership with the $1.2 billion sportswear brand, Brooks. The 2023 World Champion in the 1500m continues to demonstrate his commitment to excellence as he gears up for the 2025 track season.

Kerr’s relationship with Brooks dates back to 2018, when the then-NCAA champion decided to forgo his remaining collegiate eligibility at the University of New Mexico to pursue a professional running career. The decision proved to be pivotal, as Kerr’s career flourished under the Brooks Beasts Track Club, where he became a standout figure on the global stage.

Since turning professional, Kerr has achieved numerous accolades, including his iconic bronze medal performance in the 1500m at the Tokyo 2020 Olympics and his dominant gold medal run at the 2023 World Athletics Championships in Budapest. Most recently, Kerr delivered a sensational performance at the Paris 2024 Olympics, where he claimed the gold medal in the 1500m, solidifying his reputation as one of the all-time greats in middle-distance running.

These achievements have cemented his status as one of the finest middle-distance runners of his generation. His journey from NCAA champion to global icon is a testament to his talent, determination, and the strong support system provided by Brooks.

Kerr’s partnership with Brooks goes beyond performance gear; it reflects a shared vision of inspiring the next generation of athletes. As he continues to compete at the highest level, his role as a brand ambassador for Brooks highlights the company’s dedication to supporting world-class talent and pushing the boundaries of innovation in running.

"I’m excited to announce my commitment to a long-term partnership with this incredible brand. Working alongside such a talented team of coaches and athletes has not only helped me become the athlete I’ve always aspired to be but also allowed us to create the best gear to elevate performance. I’m pumped for the journey ahead and the continued success we’ll achieve together," he wrote.

With the 2025 track season on the horizon, Kerr’s renewed partnership positions him to build on his remarkable career and take on new challenges. Fans and competitors alike will eagerly watch as the Scottish athlete, now one of the most recognizable faces in middle-distance running, seeks to leave an even greater mark on the sport.

Progressive Step-Up Training: Unlocking Speed and Endurance

Progressive Step-Up Training is a method Bob Anderson has championed for over 20 years. It’s a simple yet powerful technique designed to progressively increase speed, either through track intervals or on long road runs. The goal? To finish faster than you started, building confidence and strength for peak race performance.

Here’s how it works: each mile (or kilometer) in the workout must be faster than the one before. The mental and physical challenge lies in maintaining focus and pacing while overcoming the pressure to perform with each step-up.

A Real-World Example

In preparation for the Stockton 10-Mile Race on January 7, 2001, Bob used the Progressive Step-Up method as a cornerstone of his training. Leading up to the race, he dedicated one day per week to a Progressive Step-Up session, alongside two long runs. On average, he logged 42 miles weekly.

During a December track session at Foothill College, Bob completed a 6x1-mile Progressive Step-Up workout:

First Mile: 5:47

Second Mile: 5:42

Third Mile: 5:36

Fourth Mile: 5:27

Fifth Mile: 5:21

Sixth Mile: 5:17

Each interval demanded more effort, pushing both physical and mental boundaries. The break can be up to five minutes or when you are ready to run faster.  By the final mile, Bob had surpassed his expectations, proving to himself he was ready to take on the race.

“I believe the most important part of my training was the Progressive Step-Up,” Bob reflects. “It taught me to stay focused, handle increasing pressure, and finish strong.”

The Race

At 53 years old, Bob’s goal for the Stockton 10-Mile Race was to break 60 minutes. Thanks to his progressive training, he hit the ground running, clocking:

Mile 1: 5:37

Mile 2: 11:15

Mile 3: 17:00

Mile 6: 34:50

Despite feeling fatigued by mile 7, the foundation built through the Progressive Step-Up method allowed Bob to finish strong, crossing the line in 59:17, his last mile being 5:57,

Why It Works

Progressive Step-Up Training develops both physical strength and mental resilience. It teaches athletes to handle increasing pressure and fatigue while maintaining focus on their goals. The flexibility of the method allows for adaptation to different distances, making it ideal for runners of all levels.

Applying It to Your Training

Choose Your Format: Decide between track intervals or a long road run.

Start Controlled: Begin at a manageable pace, focusing on proper form and rhythm.

Increase Incrementally: With each mile or repetition, push yourself slightly harder, aiming for a faster time.

Rest as Needed: Take sufficient recovery time to ensure quality when doing intervals.  On long runs just keep pushing the pace for each mile.

Finish Strong: Challenge yourself to make the final repetition or mile your fastest.

Whether preparing for a race or building fitness, Progressive Step-Up Training can help you unlock your potential. Just as it did for Bob Anderson in 2001, this approach can sharpen your mind, strengthen your body, and give you the confidence to achieve your goals.

Bob and his wife, Catherine, have established two world-class training camps to help runners reach their full potential: KATA Kenya and KATA Portugal. Join us to train the Kenyan way and take your running to the next level.  Kenyan Athletics Training Academy.

Learn more at: https://katarunningretreat.com/

All photos taken during 2012 when Bob ran 50 races covering 350.8 miles and average 6:59 per mile.  This feat was featured in the movie A Long Run the movie.  

Bob Anderson Notebook

Kebede, Kipruto, Kosgei and Cheptegei announced for Tokyo Marathon

Sutume Kebede and Benson Kipruto will defend their titles when they form part of strong fields announced for the Tokyo Marathon – a World Athletics Platinum Label road race – on 2 March.

Ethiopia’s Kebede, who set a Japanese all-comers' record of 2:15:55 when winning in Tokyo last year, is set to be joined by five other women to have dipped under 2:18 in a field that features a total of 11 sub-2:20 runners.

Two of them are also formers winners, with Brigid Kosgei and Rosemary Wanjiru returning after their respective victories in 2022 and 2023.

Kenya’s former world record-holder Kosgei is the fastest in the field with her PB of 2:14:04 set in Chicago in 2019, while her compatriot Wanjiru ran 2:16:14 when finishing runner-up to Kebede in Tokyo last year.

Among those joining them are Ethiopia’s Tigist Ketema, who ran 2:16:07 on her debut in Dubai just over a year ago, and multiple global gold medallist Tirunesh Dibaba.

Their compatriots Hawi Feysa, who won in Frankfurt in October in 2:17:25, 2022 world champion Gotytom Gebreslase and 2021 London Marathon runner-up Degitu Azimeraw have also been announced, along with Japan’s Ai Hosoda and Yuka Ando.

Kenya’s Kipruto, who also set a Japanese all-comers' record when winning in Tokyo last year in 2:02:16, will be joined in the men’s race by Uganda’s Joshua Cheptegei, the world 5000m and 10,000m record-holder who returns to the roads to contest his second marathon after his 2:08:59 debut in Valencia in 2023.

The field features six sub-2:04 athletes, with Kipruto joined by Ethiopia’s Deresa Geleta, the Olympic fifth-place finisher and Valencia Marathon runner-up who has a best of 2:02:38, plus two-time Tokyo Marathon winner Birhanu Legese, Tadese Takele and Dawit Wolde, as well as Kenya’s Vincent Kipkemoi Ngetich, who was third last year.

The line-up also includes Ethiopia’s world bronze medallist Leul Gebresilase, Uganda’s Stephen Kissa, Japan’s Yohei Ikeda and Akira Akasaki, and Kenya’s Benard Koech, who makes his marathon debut.

Elite fields

WomenBrigid Kosgei (KEN) 2:14:04Sutume Kebede (ETH) 2:15:55Tigist Ketema (ETH) 2:16:07Rosemary Wanjiru (KEN) 2:16:14Hawi Feysa (ETH) 2:17:25Tirunesh Dibaba (ETH) 2:17:56Degitu Azimeraw (ETH) 2:17:58Gotytom Gebreslase (ETH) 2:18:11Winfridah Moraa Moseti (KEN) 2:18:25Mestawut Fikir (ETH) 2:18:48Magdalyne Masai (KEN) 2:18:58Ai Hosoda (JPN) 2:20:31Desi Jisa Mokonin (BRN) 2:20:47Yuka Ando (JPN) 2:21:18Jessica Stenson (AUS) 2:24:01Zhang Deshun (CHN) 2:24:05Rie Kawauchi (JPN) 2:25:35Kaori Morita (JPN) 2:26:31Khishigsaikhan Galbadrakh (MGL) 2:26:32Shiho Kaneshige (JPN) 2:28:51

MenBenson Kipruto (KEN) 2:02:16Deresa Geleta (ETH) 2:02:38Birhanu Legese (ETH) 2:02:48Vincent Kipkemoi Ngetich (KEN) 2:03:13Tadese Takele (ETH) 2:03:24Dawit Wolde (ETH) 2:03:48Leul Gebresilase (ETH) 2:04:02Stephen Kissa (UGA) 2:04:48Tsegaye Getachew (ETH) 2:04:49Amedework Walelegn (ETH) 2:04:50Titus Kipruto (KEN) 2:04:54Yohei Ikeda (JPN) 2:05:12Suguru Osako (JPN) 2:05:29Mulugeta Asefa Uma (ETH) 2:05:33Ichitaka Yamashita (JPN) 2:05:51Kenya Sonota (JPN) 2:05:59Hiroto Inoue (JPN) 2:06:47He Jie (CHN) 2:06:57Vincent Raimoi (KEN) 2:07:01Hendrik Pfeiffer (GER) 2:07:14Akira Akasaki (JPN) 2:07:32Suldan Hassan (SWE) 2:07:36Joshua Cheptegei (UGA) 2:08:59Benard Koech (KEN) debutGeoffrey Toroitich (KEN) debut

Embracing Challenges as "Situations" in a Lifetime of Running

Bob Anderson laced up his running shoes for the first time on February 16, 1962, setting in motion a journey that has spanned over six decades. Now 77 years old, Bob continues to average 35 miles a week, a combination of running and walking split between his homes in Los Altos, California, and Monforte da Beira, Portugal.

Beyond his personal fitness, Bob is the founder of KATA Running Retreat in Portugal (and KATA Kenya), where runners from around the world train under the guidance of accredited Kenyan coaches, learning the art of running the Kenyan way.

For Bob, running is not just an activity—it’s a way of life. Yet, like any long-term runner, he has faced his share of physical setbacks. What makes Bob's perspective unique is how he approaches these challenges. He refuses to call them "injuries." Instead, he reframes them as "situations," each with its own solution. 

Turning Challenges into Opportunities

“I feel it’s more positive to see problems as situations,” Bob explains. “Every situation has a solution. It’s about finding it and moving forward.”

This mindset has carried Bob through countless running-related issues over the years. Most recently, he encountered a tendon situation in his right calf, which he describes as feeling like “an ice pick stuck in my calf.” For many, such a setback could mean frustration or discouragement. For Bob, it was simply another situation to navigate.

The calf issue emerged six weeks ago, temporarily sidelining him from running. “At one point, I could only walk a 32-minute mile,” he recalls. “It was a low point, but I knew I just had to focus on walking instead of running. The solution was to keep moving, even if it wasn’t at the pace I wanted.”

Today, Bob is on the cusp of full recovery. The pain has subsided, and he’s back to building his strength and endurance. “Now, I have to get in shape to get in shape,” he says.   It’s a sentiment that many runners recovering from setbacks can relate to: the road back to peak performance often starts with small, deliberate steps.

A Lifetime of Solutions

Over the decades, Bob has faced numerous "situations," from shin splints to plantar fasciitis, and even the natural slowing of pace that comes with age. Yet his ability to adapt, learn, and persevere has kept him running—and walking—well into his 70s. Adding walking to his routine has not only helped him stay active through setbacks but has also introduced a new dimension to his training.

“Walking isn’t just a fallback,” Bob says. “It’s a powerful way to stay connected to the movement and keep your body engaged, even when running isn’t possible.”

Inspiring Others Through KATA

Bob’s passion for running extends beyond his personal journey. At KATA Running Retreat in Portugal, he shares his wisdom with runners of all levels. The retreat offers a chance to train with world-class Kenyan coaches, combining the cultural richness of Portuguese countryside with the legendary endurance techniques of Kenya.

“KATA is about helping runners achieve their personal best,” Bob says. “Whether it’s overcoming a situation, improving your times, or learning to enjoy the process, we’re here to support every step of the journey.”

Moving Forward with Optimism

As Bob continues to recover from his latest situation, he remains optimistic. His story is a testament to the power of resilience, adaptability, and a positive mindset. For him, running is not just about miles or pace—it’s about the journey and the lessons learned along the way.

“At the end of the day, it’s not about being perfect,” Bob reflects. “It’s about showing up, finding solutions, and keeping your passion alive.”

For Bob Anderson, every mile—whether walked or run—is a victory. And every situation is just another step toward the next solution.

The Legacy of KATA

Bob’s vision for running has extended far beyond himself. In 2021, he founded the Kenyan Athletics Training Academy (KATA) in Thika, Kenya, a place where runners from around the world come to train alongside Kenyan athletes. KATA Thika has quickly become a hub for endurance athletes seeking to learn from Kenya’s rich running culture and expertise.

Building on this success, Bob opened KATA Portugal in October 2024. Located at his estate in Monforte da Beira, Portugal, this retreat offers runners the opportunity to train in a serene and inspiring environment while working with world-class Kenyan coaches. Together, the two KATA locations represent Bob’s lifelong commitment to fostering the global running community and empowering athletes to achieve their dreams.

Bob Anderson Notebook 

Photos: 1. Bob in Monforte da Beira with coach Dennis, and guests Risper and Jane. 2. Bob on a training run in KATA Kenya 3. Bob getting in miles on the way to lunch in California 

https://katarunningretreat.com/

Exploring a New City in an Hour: Parkrun’s Global Appeal

What defines the perfect trip to a new city? For some, it’s the thrill of discovering a charming café tucked away from the bustling streets, engaging with locals who share their culture and stories, or enjoying a leisurely activity that lets you experience the city beyond its typical tourist attractions. Imagine if you could achieve all of this—while staying active and seeing a slice of local life—in just about an hour. What’s more, it’s available in over 2,500 locations across more than 20 countries, and it’s completely free.

Enter Parkrun, the global mass-participation 5K running event that has become a staple for both seasoned runners and beginners alike. Founded in London, Parkrun celebrates its 21st anniversary this year, cementing its place as a unique initiative that combines fitness, community, and accessibility. For travelers who are short on time but keen on a meaningful experience, it’s an enticing proposition.

The Parkrun Experience

Participating in Parkrun couldn’t be easier. All it requires is a spare Saturday morning, a comfortable pair of running shoes, and your personalized barcode—a simple phone or watch-based system that tracks your performance across any Parkrun event worldwide. It’s a seamless way to stay active during your travels while engaging with locals and like-minded runners.

Each event follows a similar format: a 5-kilometer route through parks, forests, and scenic trails. Despite its name, Parkrun is inclusive of all abilities—whether you’re running at your fastest pace or enjoying a casual walk. The emphasis is on participation rather than competition. Many runners describe the experience as a celebration of movement and community rather than a typical race.

For travelers, Parkrun offers a chance to explore unique spaces that often lie beyond the standard guidebook recommendations. Whether it's a historic park in London, a scenic trail in Cape Town, or a beachfront route in Sydney, you’ll be immersing yourself in the local landscape.

Building Global Connections

Beyond the physical activity, Parkrun fosters a sense of global connection. Every event is volunteer-led, with locals stepping up to organize, cheer, and support participants. This welcoming atmosphere gives travelers an authentic glimpse into a city’s culture and its people. You may even find yourself sharing post-run conversations over coffee at a nearby café, creating memories and connections that extend far beyond the run.

Regulars often say the most rewarding aspect of Parkrun is its community spirit. While some participants use it to track personal milestones, many simply relish the opportunity to be part of something bigger—a worldwide network of runners, walkers, and volunteers united by a shared goal of inclusivity and health.

Why Parkrun Matters

In a world increasingly focused on well-being, Parkrun has emerged as a pioneering model for combining fitness, mental health, and social inclusion. Studies have shown that running, even at a relaxed pace, can reduce stress, improve mood, and boost overall physical health. The no-cost and no-pressure environment of Parkrun makes it especially appealing to those who might shy away from more competitive or structured events.

For cities, hosting Parkrun events creates an opportunity to bring communities together, revitalize local parks, and promote active lifestyles. It’s no surprise that governments and health organizations often champion Parkrun as a key initiative for public well-being.

A Must-Do for Travel Enthusiasts

For the traveler looking to experience a destination in a unique way, Parkrun is a hidden gem. It’s a blend of fitness, community, and exploration that allows you to see a city from a different perspective. Whether you’re sprinting along a river in Tokyo or jogging through the vibrant greenery of a Dublin park, the experience is both grounding and exhilarating.

So next time you’re planning a trip, consider penciling in a Parkrun on your Saturday morning itinerary. Pack your running shoes, download your barcode, and get ready to explore the world one 5K at a time. Who knows—you might leave with not just a sense of accomplishment but also a story to tell and a friend or two from across the globe.

Ejgayehu Taye and Isaia Lasoi target record times at RAK Half Marathon

Ejgayehu Taye and Isaia Lasoi are leading contenders to follow a quartet of stars who have set world records in the Ras Al Khaimah Half Marathon whose 18th running comes on Saturday, February 1. Taye of Ethiopia and Lasoi of Kenya reckon that they are running into the sort of form that suggests fast times a week Saturday.

World championships bronze medallist indoors and out, and a top eight finisher at the Olympic Games, Taye has rarely raced on the road, but if she can bring her track form to Ras Al Khaimah, she would clearly be a leading contender for victory in 2025; the more so since in her sole performance at the half marathon in Valencia three months ago, she finished ahead of last year’s RAK winner Tsigie Gebrselama.

Taye ran 64min 14sec in Valencia on what her manager reports was less than adequate preparation. Yonas Mekonnon says, ‘Taye decided to try for the world record based on her recent training. RAK ‘half’ will be her second half marathon and when she compared both training based on the quality and volume, the hope for RAK half is much better. She ran just over 64minutes in Valencia without good enough mileage.  She was trained really for not more than six weeks after the track season was over and the longest training was 25km. However, this time she’s regularly been covering more than 28km with 3min 30sec pace at altitude. Her goal in this race is the world record’.

The Ras Al Khaimah Half Marathon has regularly returned world record times since Sammy Wanjiru of Kenya ran 58min 53sec in the inaugural event in 2007. The women then took over with luminaries like Mary Keitany, Peres Chepchirchir and Ababel Yeshaneh setting women’s records during the last decade. But such have been the advances in shoe technology and the boost of energy gels in the interim that the current men’s record is over a minute faster, with the 57:30 that Yomif Kejelcha clocked in Valencia three months ago. The women’s record is an equally formidable 62:52 set by his colleague Letesenbet Gidey at the same race over three years ago.

In contrast, the RAK record is eminently breachable, at least on the women’s side. As it happens, Taye’s debut 64:14 is exactly the same as the RAK course record time, set in 2022 by another colleague Girmawit Gebrzihair who runs again next weekend. Gebrzihair looks to be in prime form too, following a rapid 29:34 for the Valencia 10k on January 12.

In the men’s race, Lasoi is hoping to emulate recent top three finishers who returned to win the following year. Lasoi came through for third last year, and is nothing if not ambitious. He clocked 58:10 in Copenhagen last autumn, and stated badly afterwards, ‘Eager to run 57 minutes in half marathon in future’.

This is the second year that RAK half-marathon will be overseen by Pace Events, long time organiser of the neighbouring Dubai Marathon. Race Director Peter Connerton says, ‘We’re looking to build on the success of last year’s event, and continue to bring both fast, exciting elite racing to Ras Al Khaimah, in addition to a well-supported popular race, supported by the community’.

Sandra Folzer, 85, Shatters Indoor Mile World Record for Her Age Group

At 85 years young, Sandra Folzer is proving that age is just a number. Over the weekend, the Chestnut Hill resident etched her name into the history books by setting a new indoor mile world record for the 85-89 age group.

Folzer completed the mile in an impressive 9 minutes and 45 seconds, outpacing the previous record by a remarkable 29 seconds. Her incredible feat demonstrates not just physical stamina but also a testament to dedication and determination.

Despite her historic achievement, Folzer believes she hasn’t yet reached her full potential. “I could have gone faster,” she remarked, showing the same drive that brought her to this record-breaking moment.

A local icon in Chestnut Hill, Folzer’s accomplishment inspires runners of all ages. Her story highlights that there is no limit to what the human spirit can achieve, no matter your stage in life.

For Sandra Folzer, the finish line is just the beginning. With plenty of laps left in her, the world will be watching to see what she conquers next.

Joyciline Jepkosgei Confirmed for Ras Al Khaimah Half Marathon 2025: A Star-Studded Event on the Horizon

The 18th edition of the Ras Al Khaimah Half Marathon, set for February 1, 2025, on the picturesque Al Marjan Island, promises to uphold its reputation as one of the most prestigious road racing events in the world. The announcement that Joyciline Jepkosgei, one of the finest distance runners of our time, will compete has further heightened anticipation for this world-class race.

The Ras Al Khaimah Half Marathon Legacy

Since its inception in 2007, the Ras Al Khaimah Half Marathon has been a magnet for elite runners, earning its title as a “Who’s Who” of distance running. The inaugural men’s race, won by Sammy Wanjiru, set the stage for the event’s legacy, as Wanjiru went on to claim Olympic marathon gold. The flat, fast course and perfect winter conditions of Ras Al Khaimah continue to attract world-class athletes, making it one of the fastest half marathons globally.

Joyciline Jepkosgei: A Distance Running Icon

Joyciline Jepkosgei’s career is a testament to her exceptional talent, resilience, and determination. Born on December 8, 1993, in Kenya, she was a late bloomer in the sport, only hitting her stride in her twenties. However, once she found her rhythm, Jepkosgei became a dominant force in distance running.

Her breakthrough came in 2017 at the Prague Half Marathon, where she set not one but four world records in a single race. Jepkosgei clocked 30:04 for 10 kilometers, 45:37 for 15 kilometers, 61:25 for 20 kilometers, and an astonishing 64:52 for the half marathon, becoming the first woman in history to break the 65-minute barrier.

Jepkosgei’s achievements didn’t stop there. She transitioned seamlessly to the marathon distance, winning the New York City Marathon in 2019 with a time of 2:22:38, and claiming victory again in 2021 in 2:22:39. Her ability to excel across distances makes her one of the most versatile and respected athletes in the sport.

Anticipation Builds for the 2025 Edition

Jepkosgei’s confirmation adds star power to the 2025 Ras Al Khaimah Half Marathon. The Kenyan runner’s presence not only elevates the race’s competitive level but also draws global attention to the event. With her remarkable speed, endurance, and strategic acumen, Jepkosgei is undoubtedly a favorite to challenge the course record and potentially set new benchmarks.

The Ras Al Khaimah Half Marathon’s course, known for its flat and fast terrain, offers ideal conditions for elite runners aiming to achieve personal bests. Al Marjan Island’s scenic backdrop and the event’s world-class organization further enhance the race’s appeal.

Other Elite Runners to Watch

While Joyciline Jepkosgei is a headline name, the Ras Al Khaimah Half Marathon traditionally attracts a stellar lineup of elite athletes. Past editions have seen record-breaking performances from world champions and Olympic medalists, making the competition fierce and thrilling. Fans can expect announcements of other top-tier participants as the race date approaches, further intensifying the excitement.

A Must-Watch Event

The 2025 Ras Al Khaimah Half Marathon is shaping up to be an unforgettable spectacle, with Joyciline Jepkosgei leading the charge. Her presence, combined with the event’s history of record-breaking performances, ensures a thrilling competition for both participants and spectators.

As the countdown begins, the running world eagerly anticipates another chapter in the storied legacy of this iconic race. With Jepkosgei in the mix, the Ras Al Khaimah Half Marathon reaffirms its status as a premier event in the global athletics calendar.

A look at Weini Kelati's New American Record at Aramco Houston Half Marathon

On January 19, 2025, Weini Kelati shattered her own American record at the Aramco Houston Half Marathon, finishing with a time of 1:06:09. This performance improved upon her previous record of 1:06:25, set at the same event in 2024.

Despite facing chilly and windy conditions, Kelati demonstrated exceptional endurance and speed. She maintained a consistent pace throughout the race, ultimately securing a second-place finish. Her remarkable time not only set a new American record but also highlighted her as one of the leading figures in U.S. distance running.

Background and Career Highlights

Born on December 1, 1996, in Eritrea, Kelati sought asylum in the United States in 2014 during the World Junior Championships in Oregon. She became a U.S. citizen on June 23, 2021, and has since represented the United States in various international competitions.

Kelati attended the University of New Mexico, where she had a standout collegiate career, including winning the NCAA Cross Country Championships. She turned professional in December 2020, foregoing her remaining NCAA eligibility.

Recent Achievements

In addition to her half marathon success, Kelati has achieved significant milestones in recent years:

2024: She won the USATF 5K Road Championships, setting a course record of 15:18.

2024: Kelati represented the United States at the World Athletics Cross Country Championships in Belgrade, Serbia, finishing as the top American in 15th place.

2024: She qualified for the U.S. Olympic team in the 10,000 meters and competed at the Paris 2024 Olympics, finishing eighth.

Weini Kelati's continuous improvement and record-breaking performances position her as a formidable athlete on the international stage. As she builds upon her achievements, the running community eagerly anticipates her future endeavors and contributions to the sport.

Kenyan Runner Barnabas Kiplimo Wins Khon Kaen Marathon in 2:18:55 Wearing Carbon-Plated Sandal

Kenyan athlete Barnabas Kiplimo achieved a remarkable victory at the Khon Kaen Marathon in Thailand, completing the race in 2:18:55 while wearing innovative carbon-plated sandals.

Kiplimo's choice of footwear was the Nirun sandal, developed by Thai running brand VING. This sandal features a full-length carbon plate embedded within a proprietary foam midsole, designed to enhance cadence and provide responsiveness. The upper and midsole are both made of foam, and the sandal incorporates a foam heel strap for added security, resembling a traditional thong-style flip-flop.

Performance and Potential

Despite initial skepticism, Kiplimo's performance in the Nirun sandals lends credibility to their design. At the Khon Kaen Marathon, he improved his previous marathon best by eight minutes, demonstrating the potential of these high-tech sandals in competitive racing.

Future Prospects

VING has initiated a product testing camp in Iten, Kenya, a renowned training hub for long-distance runners, to evaluate the durability and performance of the Nirun sandals under elite conditions. The brand plans to launch a Kickstarter project in February to bring an updated version of the sandals to market and aims to showcase the product at the 2025 Los Angeles Marathon in March.

Barnabas Kiplimo's victory in carbon-plated sandals not only highlights his personal achievement but also signals a potential shift in running footwear technology, challenging traditional perceptions and opening new avenues for innovation in the sport.

More about Conner Mantz: From Utah Prodigy to American Record Holder

Conner Mantz's journey from a young running enthusiast in Utah to an American record holder is a testament to his unwavering dedication and exceptional talent. Born on December 8, 1996, in Logan, Utah, Mantz's early passion for running set the stage for a remarkable career in long-distance running.

Mantz's affinity for running became evident at a young age. At just 12, he completed his first half marathon, igniting a fervor for the sport. By 14, he impressively finished a half marathon in 1:11:24, maintaining an average pace of 5:26.8 minutes per mile. During his time at Sky View High School in Smithfield, Utah, Mantz distinguished himself as a three-time All-American at the Foot Locker Cross Country Championships. His prowess also earned him a spot on Team USA at the 2015 IAAF World Cross Country Championships in Guiyang, China, where he placed 29th in the junior race, leading the team to a commendable sixth-place finish.

Choosing to further his running career and education, Mantz committed to Brigham Young University (BYU), turning down offers from institutions like Princeton and Furman. Before starting at BYU, he took a two-year hiatus to serve as a missionary for the Church of Jesus Christ of Latter-day Saints in Ghana. Upon his return in 2017, Mantz redshirted his first year, laying a solid foundation for his collegiate career. Under the guidance of coach Ed Eyestone, Mantz clinched back-to-back NCAA Division I Cross Country Championships titles in 2020 and 2021, solidifying his reputation as one of the nation's premier collegiate runners.

Transition to Professional Running

Turning professional in December 2021, Mantz signed with Nike and quickly made his mark. He won the USA Half Marathon Championships in Hardeeville, South Carolina, with a time of 1:00:55. The following year, he debuted in the marathon at the 2022 Chicago Marathon, finishing seventh with a time of 2:08:16. This performance was the second-fastest marathon debut by an American, just behind Leonard Korir's 2:07:56.

Olympic Pursuits and Notable Performances

In 2024, Mantz's career reached new heights. He won the U.S. Olympic Marathon Trials, securing his spot at the Paris 2024 Olympics. Despite facing a two-inch tear in his quad during preparations, Mantz showcased resilience, finishing eighth in the Olympic marathon. Post-Olympics, he continued to impress, placing sixth at the 2024 New York City Marathon.

Breaking the American Half Marathon Record

On January 19, 2025, at the Houston Half Marathon, Mantz etched his name into the record books. He completed the race in a staggering 59:17, breaking Ryan Hall's 18-year-old American record of 59:43 set in 2007. This achievement not only shattered the long-standing record but also made Mantz the first American in seven years to run a sub-60-minute half marathon.

Looking Ahead

Conner Mantz's trajectory in long-distance running is a blend of early passion, collegiate excellence, and professional triumphs. As he continues to push boundaries and set new standards, the running community eagerly anticipates his future endeavors, confident that Mantz will remain a formidable force on both national and international stages.

San Diego to Host 2025 World Athletics Road Running Championships

San Diego is set to become the epicenter of the running world as it hosts the World Athletics Road Running Championships from September 26 to 28, 2025.

This prestigious event marks the first time the championships will be held on U.S. soil, bringing together elite athletes and running enthusiasts from around the globe.

Event Overview

The three-day festival will feature a series of races, including the one-mile, 5km, and half marathon events. Each race offers both elite competitions and mass participation opportunities, allowing runners of all levels to experience the thrill of competing alongside world-class athletes.

Race Schedule

Friday, September 26, 2025: One-Mile Race

The event kicks off with the electrifying one-mile race, inspired by New York City's iconic 5th Avenue Mile. Races will be held approximately every ten minutes, catering to various age groups and specialty divisions. The day culminates with the World Championship Women's and Men's Mile races, showcasing top middle-distance runners vying for the coveted title.

Saturday, September 27, 2025: 5km Race

Modeled after the renowned Carlsbad 5000, the 5km event features multiple races throughout the day, each tailored to specific age groups and categories. The format allows participants to compete against their peers, fostering a competitive yet inclusive atmosphere. The day's highlight is the World Championship 5km races for both women and men.

Sunday, September 28, 2025: Half Marathon

The grand finale is the half marathon, uniting 30,000 participants, including elite World Championship athletes and recreational runners. To ensure a smooth start, runners will be released in waves based on seed times, allowing for an enjoyable race experience for all.

Multi-Race Challenges

For those seeking an extra challenge, the championships offer multi-race options:

Triple Crown Challenge: Participate in the one-mile, 5km, and half marathon events over the weekend.

Middle Distance Challenge: Combine the one-mile and 5km races.

Long Distance Challenge: Take on the 5km and half marathon events.

Book End Challenge: Run the one-mile and half marathon races.

These challenges are designed to test endurance and versatility, with adequate rest periods scheduled between races.

Virtual Participation

Recognizing the global running community, organizers offer virtual race options for the one-mile, 5km, and half marathon distances. This initiative allows runners worldwide to participate remotely, fostering inclusivity and broad engagement.

Registration and Additional Information

Runners interested in joining the event can register through the official World Athletics Road Running Championships website. Early registrants may receive exclusive benefits, including discounted pricing and limited-edition training shirts. All participants will receive an official ASICS event t-shirt and a commemorative finisher's medal.

San Diego's Role as Host City

Selected by World Athletics in August 2023, San Diego is honored to host the 2025 championships, highlighting the city's status as a premier global destination for sports tourism. Mayor Todd Gloria expressed pride in showcasing San Diego's vibrant running community and welcoming athletes from nearly 200 countries.

The 2025 World Athletics Road Running Championships in San Diego promise an unforgettable celebration of athleticism and community, uniting runners from around the world in a shared passion for the sport.

Sifan Hassan Reflects on Olympic Glory and Sets Sights on Marathon History

In a recent episode of the CITIUS MAG Podcast, host Chris Chavez sat down with the illustrious Sifan Hassan to delve into her remarkable performances at the 2024 Paris Olympics and her future aspirations in marathon running.

Reflecting on the Paris Olympics:

Hassan achieved an extraordinary feat in Paris, securing bronze medals in both the 5,000m and 10,000m events before clinching gold in the marathon with a time of 2:22:55, setting a new Olympic record. She shared insights into the rigorous training and mental fortitude required to compete across these diverse events, emphasizing her relentless pursuit of excellence.

Aiming for Marathon Milestones:

Looking ahead to 2025 and beyond, Hassan expressed her ambition to push the boundaries of women’s marathon times. Inspired by Ruth Chepng’etich’s world record of 2:09:56, Hassan is contemplating the possibility of running a marathon under 2:10. She stated, “Maybe, it takes me longer to work hard to achieve it… We will now try and hit the thing.” This goal reflects her desire to explore the limits of female endurance and performance.

Upcoming Challenges:

Hassan is set to compete in the 2025 London Marathon, returning to the city where she made a victorious marathon debut in 2023. She acknowledged the increasing competitiveness of women’s marathon running, particularly in light of recent record-breaking performances, and is eager to test herself against a formidable field.

Mental Resilience and Training Philosophy:

Throughout the conversation, Hassan highlighted the importance of mental strength in her training regimen. She humorously remarked, “I think my brain is so scared of me,” underscoring the psychological challenges inherent in elite athletic performance. Her approach combines rigorous physical preparation with a focus on mental resilience, enabling her to tackle multiple demanding events successfully.

This insightful discussion offers a comprehensive look into Sifan Hassan’s past achievements and future goals, shedding light on her exceptional versatility and determination in the realm of distance running.

Kojo Kyereme Sets New V50 3000m age group World Record clocking 8:41

Veteran runner Kojo Kyereme has once again proven that age is just a number, smashing the V50 (age 50+) world record in the 3000 meters with an incredible time of 8:41. This remarkable feat cements his status as one of the most dominant masters athletes in the sport.

Kyereme’s record-breaking performance exemplifies his lifelong dedication to running and his ability to maintain elite fitness well into his 50s. The previous record stood as a benchmark for seasoned runners, but Kyereme’s blazing time has set a new standard that will inspire masters athletes worldwide.

Throughout his career, Kyereme has been a consistent force in distance running, transitioning seamlessly from competing with elite athletes in his younger years to becoming one of the most celebrated masters runners. His achievements include numerous titles and records, but this latest milestone highlights his ability to adapt and excel even as the competition changes.

The 8:41 Race

The historic 3000m race was a display of tactical brilliance and raw speed. Kyereme set a strong pace early, maintaining control through the middle laps before unleashing a powerful final kick to secure the record. His time of 8:41 not only broke the existing V50 record but also underscored his remarkable endurance and competitive spirit.

Inspiration for the Running Community

Kyereme’s accomplishment serves as an inspiration to runners of all ages. His ability to perform at such a high level decades into his running career is a testament to the power of consistent training, discipline, and passion for the sport.

Reflecting on his achievement, Kyereme said, “I’m thrilled to have set this record. It’s proof that with hard work and belief, there’s no limit to what we can achieve, no matter our age.”

What’s Next for Kyereme?

With this record under his belt, Kyereme shows no signs of slowing down. He’s already looking ahead to future races and challenges, aiming to continue pushing boundaries and inspiring the masters running community.

Kyereme’s new V50 3000m world record of 8:41 is not just a milestone—it’s a statement that greatness is timeless.

Thrilling Finish at the 2025 Chevron Houston Half Marathon: Conner Mantz Ties Event Record, Sets New American Standard

The 2025 Chevron Houston Half Marathon delivered an unforgettable race, featuring one of the closest finishes in the event’s history. In a jaw-dropping sprint to the finish line, Addisu Gobena of Ethiopia and Conner Mantz of the United States both crossed the tape at 59:17, sharing the event record in an electric photo finish.

For Mantz, this historic performance was doubly significant. The Utah native not only tied the event record but also shattered Ryan Hall’s longstanding American record of 59:43, set in 2007. Mantz’s 59:17 establishes a new national standard, cementing his place as one of the greatest American half-marathoners.

The men’s field showcased extraordinary depth, with four runners breaking the elusive 1-hour mark and an additional eight runners finishing under 61 minutes. The sheer quality of performances underscores Houston’s reputation as one of the premier half-marathon events in the world.

Men’s Results Overview

1. Addisu Gobena (Ethiopia) – 59:17

2. Conner Mantz (USA) – 59:17 (New American Record)

3. Gabriel Geay (Tanzania) – 59:18

4. Jemal Yimer (Ethiopia) – 59:20

5. Patrick Dever (Great Britain) – 1:00:11

Mantz’s record-breaking run wasn’t the only highlight for American fans. Hillary Bor, Wesley Kiptoo, Andrew Colley, and Alex Maier all posted sub-61-minute finishes, demonstrating the growing strength of U.S. distance running.

A Photo Finish for the Ages

The showdown between Gobena and Mantz captivated spectators. Both runners surged in the final meters, with Gobena just barely edging ahead in the official results. While Gobena claimed the win, Mantz’s breakthrough made headlines, showing that American distance running continues to rise to global prominence.

Conner Mantz’s Perspective

“This was a dream race for me,” Mantz said after the event. “I’ve always admired Ryan Hall’s record, and to not only break it but to do so in such a competitive field is incredibly special. Sharing the event record with Addisu Gobena makes it even more memorable.”

A Record-Setting Day

The 2025 Chevron Houston Half Marathon proved to be one for the history books. With its flat, fast course and deep international field, the event continues to attract world-class talent. Gobena and Mantz’s shared record and Mantz’s new American milestone will stand as highlights of this year’s race, reminding fans why Houston is synonymous with excellence in distance running.

Women’s Half Marathon:

Weini Kelati lowered her own American women’s half marathon record by completing the race in 1:06:09, a 16-second improvement from her previous record of 1:06:25 set at the same event last year. Kelati secured second place in the women’s field, finishing just four seconds behind Ethiopia’s Senayet Getachew, who won with a time of 1:06:05. 

The favorable weather conditions in Houston contributed to these record-breaking performances, making the 2025 Houston Half Marathon a memorable event for American distance running. 

Denis Kimetto still racing strong as a master

Denis Kimetto etched his name into the history books in 2014 when he became the first man to run a marathon under 2:03, shattering the world record with a blistering 2:02:57 at the Berlin Marathon. Fast forward over a decade, and Kimetto is still proving his mettle on the marathon stage. Just ten days shy of his 41st birthday, Kimetto delivered a remarkable performance at the 2025 Dubai Marathon, clocking 2:14:53—a testament to his enduring talent and dedication to the sport.

A Legacy of Speed

In 2014, Kimetto’s world record run in Berlin redefined what was possible in the marathon. His groundbreaking performance not only showcased his speed and efficiency but also set a new benchmark for the sport, inspiring a new generation of elite runners to chase the seemingly impossible.

While the world record has since been lowered, Kimetto’s achievement remains one of the pivotal moments in marathon history, a milestone that marked the beginning of a new era in long-distance running.

A Masterful Comeback

At 40, many elite marathoners transition away from competitive racing or focus on shorter distances. Yet Kimetto’s performance in Dubai shows he still has plenty left in the tank. Crossing the finish line in 2:14:53, he defied expectations for his age, proving that his passion and commitment to the sport are as strong as ever.

This performance highlights not just his fitness but also his ability to adapt and compete against a younger field in a sport that demands both physical and mental resilience. For a runner who once held the world record, such a time might seem modest, but in the context of his age and the challenges of staying competitive over the years, it’s nothing short of extraordinary.

Looking Ahead

As Kimetto approaches his 41st birthday, his impressive showing in Dubai serves as a reminder of his incredible career and his lasting influence on the sport. While his days of chasing world records may be behind him, Kimetto continues to inspire with his perseverance, reminding us that age is just a number when it comes to passion and determination.

From his world record in Berlin to his master-class effort in Dubai, Denis Kimetto’s legacy is one of speed, endurance, and an unyielding love for running. As he enters this next chapter of his career, fans around the world will undoubtedly continue to cheer him on as he adds to his already legendary story.

Celebrating Tom Farrell: An American Middle-Distance Icon Turns 81

Yesterday marked the 81st birthday of Tom Farrell, one of America’s most celebrated middle-distance runners and a bronze medalist in the 800 meters at the 1968 Olympics in Mexico City. Farrell’s performance in that final was nothing short of remarkable, as he clocked a lifetime best of 1:45.4 to secure his place on the podium in one of the most competitive eras in the sport.

Farrell’s legacy in middle-distance running extends beyond his Olympic medal. Four years earlier, at the Tokyo 1964 Olympics, Farrell finished fifth in the 800-meter final, establishing himself as a rising star on the global stage. Between Tokyo and Mexico City, he cemented his status as one of the world’s elite middle-distance runners.

One of his most notable achievements came indoors, when Farrell broke the 800-meter indoor world record with a time of 1:49.0, previously held by the legendary Peter Snell. The record-breaking performance occurred during a race where Farrell defeated another formidable rival, Ted Crothers, further showcasing his dominance.

Despite his incredible talent and potential, Farrell’s athletic career came to an early end. After his success at the 1968 Olympics, at just 24 years old, he retired from competitive running to focus on his professional life outside of athletics. His decision highlights the challenges many athletes of that era faced, balancing the demands of sport with the need to secure a stable livelihood.

Farrell’s contributions to American middle-distance running remain a source of inspiration. His achievements during a golden era of track and field, characterized by intense rivalries and historic performances, continue to be celebrated by the running community.

As we honor Tom Farrell on his 81st birthday, we remember not only his accomplishments on the track but also his enduring influence on the sport. Here’s to a remarkable athlete, a trailblazer in middle-distance running, and a legacy that still inspires athletes worldwide. Happy Birthday, Tom Farrell!

Emily Infeld: Olympian, Streak-Holder, and Inspiration for Runners Everywhere

Olympian Emily Infeld recently shared a heartwarming post on Facebook about two significant running streaks in her household—her husband’s incredible 21-year run streak and her own 21-year streak of running sub-5-minute miles. While both accomplishments reflect remarkable consistency and dedication, Emily’s streak is a unique marker of her speed and longevity as an elite runner.

 Emily’s sub-5-mile streak began in 2005 during her freshman year of high school when she first broke the coveted barrier. Now, 21 years later, she continues to hit this milestone each year, either in a race or during training sessions. Her most recent achievement came just this week, when she clocked her first sub-5-minute mile of 2025 during a workout.

 “Thinking back, I realized that I’ve broken 5 minutes in the mile every year since [2005],” Infeld wrote. “All of that is to say this lil streak made me feel proud, and now that it’s 21 years strong, I want to see how much longer I can continue it!”

Infeld, a 2016 Olympian and world-class distance runner, has a storied career that includes a bronze medal at the 2015 World Championships in the 10,000 meters. Known for her resilience and positive attitude, she’s a celebrated figure in the running community and an inspiration to athletes of all levels.

She also took a moment to celebrate her husband’s run streak, which has lasted an astonishing 21 years. (Third photo is her husband out front of their new home.) While her own streak involves hitting sub-5-minute miles annually, her husband’s dedication to daily runs highlights another side of the running spectrum: the mental and physical discipline to show up every day, no matter the circumstances.

“Cheers to anyone doing a run streak, even if you don’t realize it yet,” Emily added in her post, offering encouragement to runners pursuing their own goals.

Emily’s story reminds us that streaks, whether built on speed or consistency, are deeply personal and worth celebrating. Her combination of elite-level achievement and her genuine passion for running exemplify what makes the sport so special: there’s room for everyone to find meaning, motivation, and pride in their journey.

As Emily continues her streak of sub-5-minute miles into its 22nd year, she inspires us all to reflect on the milestones—big or small—that keep us moving forward. Whether you’re chasing personal records, daily runs, or simply a love for the sport, Emily’s story proves that every streak starts with a single step.

Running and Air Quality: How to Stay Safe Amid Pollution and Wildfires

Air pollution and wildfires pose significant challenges for runners, making it essential to assess air quality before heading outdoors. From wildfire smoke to urban pollution, understanding the risks and taking precautions can help protect your health while staying active.

The Risks in the Air

When you run, your lungs take in more air—and with it, harmful pollutants. According to Dr. Michael Koehle, head of the Environmental Physiology Lab at the University of British Columbia, air pollution is a mix of gases like carbon monoxide and particles such as dust and pollen. Pollutants like diesel exhaust and ozone can impact your respiratory and cardiovascular systems, diminishing your ability to perform at your best.

Wildfire smoke compounds these risks with fine particulate matter and toxic chemicals. Dr. Colleen Reid, assistant professor at the University of Colorado, notes that poor air quality can exacerbate asthma, increase emergency room visits, and even trigger heart-related issues.

Moreover, pollution may reduce the mental and physical benefits of exercise. Research suggests that exercising in polluted air can hinder brain health improvements typically associated with aerobic activity.

Practical Tips to Stay Safe

1. Check the Air Quality Index (AQI):

Use resources like AirNow, Smoke Sense, or AirVisual to monitor local AQI levels. If the AQI exceeds 150—or 100 for those with respiratory issues—consider indoor workouts. Use tools like Gaia GPS for real-time air and wildfire maps to plan safer routes.

2. Time Your Runs Wisely:

Avoid running during peak pollution hours, such as rush hour or midday when ground-level ozone is highest. Early morning or evening runs typically offer better air quality.

3. Choose Cleaner Routes:

Stay at least 200 yards away from busy roads to reduce exposure to vehicle emissions. Opt for parks, rural areas, or trails with ample tree coverage, which can help filter pollutants.

4. Support Your Health:

Antioxidant-rich foods, such as leafy greens, berries, and nuts, can help your body combat toxins. Staying hydrated also aids in flushing pollutants from your system.

Running Smart in the Age of Pollution

While it’s impossible to eliminate exposure to air pollution completely, these steps can minimize risks and help you make informed decisions about your outdoor activities. When in doubt, prioritize your health and opt for indoor workouts on high-risk days.

Trail Adventures for All: The Short Series Brings Big Excitement to Shorter Distances

Not every trail runner dreams of tackling 100K or more, and the Short Series is here to celebrate that, offering a meaningful and exciting alternative for those who prefer shorter distances or are new to the sport. With its carefully designed races, the series ensures that runners experience all the thrill and challenge of trail running, without the ultra-distance commitment.

According to the WTM website, these races boast “logical and interesting routes that give each race the character and DNA of the location, of the organisation, of its sporting culture.” Each event highlights the unique landscapes, culture, and community spirit of its setting, making the Short Series as much about the journey as the finish line.

Though these races don’t hit ultra-distance benchmarks, they are far from easy. Participants need effort, preparation, and determination to conquer the terrain. For many, the Short Series offers the perfect introduction to the world of trail running—an approachable challenge for newcomers and a rewarding experience for seasoned runners who prefer shorter distances.

Whether you’re looking to build confidence, test your limits, or simply enjoy the camaraderie and beauty of trail racing, the Short Series provides a stepping stone to adventure. It’s an ideal option for runners eager to embrace the outdoors without committing to the grueling demands of ultra-distance training. For those ready to dive into the trail running scene, the Short Series proves that every distance has its own rewards.

5 Reasons to run outside all winter—and get stronger, tougher, faster, healthier and happier

In the winter of 1939, when the military posted Swedish miler Gundar Hagg to the far north of that nordic country, he devised a unique training program of running on trails through knee- or hip-deep snow. Most days he would do 2500 meters in snow for strength, followed by 2500 meters on a cleared road for turn-over. But during those times when he couldn’t find cleared roads—sometimes for weeks—he’d run up to the full 5-kilometers in snow. The next summer he set huge PRs, coming within one second of the mile world record.

Hagg continued his routine in subsequent winters, devising a hilly 5K loop in a different locale that trudged through snowy forest for 3000 meters then ended with a 2000 meter stretch of road where he could run at full speed. He kept improving, and the summer of 1942 he set 10 world records between the 1500 and 5,000 meters.

While Hagg’s routine was created out of necessity, he obviously valued the snowy training. When he moved to a city with a milder climate, he wrote in a training journal, “It will be harder running than any previous year. Probably there won’t be much snow.” And every winter he scheduled trips north to train on the familiar, tough, snowy trails.

Hagg isn’t the only runner who has found winter training valuable. Roger Robinson, who raced internationally for England and New Zealand in the 1960s before setting masters road records in the ‘80s, recalls his training for the deep-winter English cross country championships of the 1950’s and 60s. “We ran, often at race pace, over snow, mud, puddles, deep leaves, ploughed fields, scratchy stubble, stumpy grass, sticky clay, sheep-poo, whatever, uphill and down,” Robinson says. “And thus, without going near a gym or a machine, we developed strength, spring, flexibility, and stride versatility that also paid off later on the road or track; I made one of my biggest track breakthroughs after a winter spent running long intervals on a terrain of steep hills and soft shifting sand.”

Robinson, now 85, with two artificial knees, still runs in the cold and slop. “Running is still in great part about feeling the surfaces and shape of the earth under my feet,” he says.

Hagg and Robinson are of a different generation than those of us with web-connected treadmills that can let us run any course on earth from the comfort of our basement, but they’re on to something we might still benefit from: winter can be an effective training tool. Here are five reasons you’ll want to bundle up and head out regardless of the conditions, indeed, why you can delight when it is particularly nasty out.

1) Winter Running Makes You Strong

As Hagg demonstrated and Robinson points out, winter conditions work muscles and tendons you’d never recruit on the smooth, dry path. A deep-winter run often ends up being as diverse as a set of form and flexibility drills: high knees, bounds, skips, side-lunges, one-leg balancing.

Bill Aris, coach of the perennially-successful Fayetteville-Manlius high school programs, believes that tough winter conditions are ideal for off-season training that has the goal of building aerobic and muscular strength. He sends the kids out every day during the upstate New York winter, and says they come back, “sweating, exhausted and smiling, feeling like they have completely worked every system in their bodies.”

2) Winter Running Makes You Tough

No matter how much you know it is good for you and that you’ll be glad when you’re done, it takes gumption to bundle up, get out the door and face the wintry blast day after day. But besides getting physically stronger, you’re also building mental steel. When you’ve battled snow and slop, darkness and biting winds all winter, the challenges of distance, hills and speed will seem tame come spring.

3) Winter Running Improves Your Stride

Running on the same smooth, flat ground every day can lead to running ruts. Our neuromuscular patterns become calcified and the same muscles get used repeatedly. This makes running feel easier, but it also predisposes us to injury and prevents us from improving our stride as we get fitter or improve our strength and mobility. Introducing a variety of surfaces and uncertain footplants shakes up our stride, recruits different muscles in different movement patterns, and makes our stride more effective and robust as new patterns are discovered.

You can create this stride shake-up by hitting a technical trail. But as Megan Roche, physician, ultrarunning champion, clinical researcher at Stanford and Strava running coach, points out, “A lot of runners don’t have access to trails. Many runners are running on flat ground, roads—having snow and ice is actually helpful, makes it like a trail.”

In addition to creating variety, slippery winter conditions also encourage elements of an efficient, low-impact stride. “One thing running on snow or ice reinforces is a high turn over rate and a bit more mindfulness of where your feet are hitting the ground,” Roche says. “And those two things combine to a reduced injury risk.” After a winter of taking quicker, more balanced strides, those patterns will persist, and you’ll be a smoother, more durable runner when you start speeding up and going longer on clearer roads.

4) Winter Running Makes You Healthier

“Exercising in general, particularly during periods of higher cold or flu season has a protective effect in terms of the immune system,” says Roche. You get this benefit by getting your heart rate up and getting moving even indoors, but Roche says, “Getting outside is generally preferable—fresh air has its own positive effect.”

Cathy Fieseler, ultrarunner, sports physician, and chairman of the board of directors of the International Institute of Race Medicine (IIRM), says there’s not much scientific literature to prove it, but agrees that in her experience getting outside has health benefits. “In cold weather the furnace heat in the house dries up your throat and thickens the mucous in the sinuses,” Fieseler says. “The cold air clears this out; it really clears your head.”

Fieseler warns, however, that cold can trigger bronchospasms in those with asthma, and Roche suggests that when it gets really cold you wear a balaclava or scarf over your mouth to hold some heat in and keep your lungs warmer. “Anything below zero, you need to be dressed really well and mindful of your lungs, making sure that you’re not exposing your lungs to too cold for too long,” Roche says.

5) Winter Running Makes You Feel Better

For all its training and health benefits, the thing that will most likely get most of us out the door on white and windy days is that it makes us feel great. “A number of runners that I coach and that I see in clinics suffer from feeling more depressed or a little bit lower in winter,” says Roche. “Running is a great way to combat that. There’s something really freeing about getting out doors, feeling the fresh air and having that outdoor stress release.”

Research shows that getting outside is qualitatively different than exercising indoors. A 2011 systematic review of related studies concluded, “Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy.” They also found that “participants reported greater enjoyment and satisfaction with outdoor activity and declared a greater intent to repeat the activity at a later date.”

That “intent to repeat” is important. Running becomes easier and more enjoyable, the more you do it. “Consist running is really the most fun running,” Roche says. “It takes four weeks of consistency to really feel good. Your body just locks into it.”

Most people associate consistency with discipline, and setting goals and being accountable is an effective way to build a consistent habit. Strava data shows that people who set goals are much more consistent and persistent in their activities throughout the year. The desire to achieve a goal can help overcome that moment of inertia when we’re weighing current comfort with potential enjoyment.

But the best way to create long-term consistency is learning to love the run itself. Runners who make it a regular part of their life talk little about discipline and more about how much they appreciate the chance to escape and to experience the world on their run each day—even, perhaps especially, on the blustery, cold, sloppy ones.

How Did Courtney Dauwalter Get So Damn Good?

If Courtney Dauwalter could travel back in time, this is what she would do: She’d join a wagon train crossing the American continent, Oregon Trail-style, for a week, maybe more, just to see if she could swing it. It would be hard, and also pretty smelly, but Dauwalter wonders what type of person she’d be if she deliberately decided to take that journey. Would she stop in the plains and build a farm? Could she make it to the Rocky Mountains? How much suffering could she take, and how daunted might she be by the terrain ahead of her?

“If you get to Denver and this huge mountain range is coming out of the earth, are you the type of person who stops and thinks, ‘This is good’?” she wonders. “Or are you the person who’s like, ‘What’s on the other side?’ ”

Dauwalter is probably (definitely) the best female trail runner in the world—a once-in-a-generation athlete. She’s hard to miss at the sport’s most famous races, and not just because of the nineties-style basketball shorts she prefers. (Her explanation: she just likes them.) It’s because she’s often running among the leading men in the sport, smiling beneath her mirrored sunglasses. The 39-year-old is five foot seven and lean, with smile lines and hair streaked with highlights from abundant time spent in high-altitude sun.

Dauwalter shared her historical daydream with me while sipping a pink sparkling water at her house in Leadville, Colorado, after a four-hour morning training run. Her cross-country wagon musings get at why she’s the best female ultrarunner ever to live: Dauwalter is curious. She’s curious about pain, about limits, about possibility. This quality is fundamental to what makes her so good.

Over the past eight years, Dauwalter has won almost everything she’s entered. In 2016, she set a course record at the Javelina Jundred—an exposed, looped route through the Sonoran Desert of Arizona. That same year she won the Run Rabbit Run 100-miler in Steamboat Springs, Colorado, by a margin of 75 minutes, despite experiencing temporary blindness for the last 12 miles (she could only see a foggy sliver of her own feet). Because of ultrarunning’s huge distances, it’s not unheard of to beat the competition by so much, but it doesn’t happen with the frequency that Dauwalter manages.

In 2018, she won the extremely competitive Western States 100 in California; it was her first time on the course. A year later, she set a new course record while winning the prestigious Ultra-Trail du Mont-Blanc (UTMB), besting the second-place finisher by just under an hour. In 2022, she set the fastest known time on the 166.9-mile Collegiate Loop Trail in her backyard in Colorado, and she won (and set a new course record at) the Hardrock 100, a grueling high-altitude loop through the state’s San Juan Mountains.

Dauwalter is also one of the few runners of her caliber to seriously dabble in the really long distance races. In 2017, she won the Moab 240—yes, that’s 240 miles—in two days, nine hours, and fifty-five minutes, ten hours ahead of the second-place finisher. She ran even farther at Big’s Backyard Ultra in 2020, a quirky test of wills where athletes complete a 4.167-mile course every hour on the hour until only one runner is left. Dauwalter set a women’s course record of just over 283 miles.

Given everything she’s accomplished, it’s hard to believe that the past two summers have been her most successful yet. In 2023, she returned to Western States, where she smashed the women’s course record by more than an hour and finished sixth overall. When she passed Jeff Colt, who finished ninth, he remembers how calm and collected she looked, running all alone. “My pacer looked back at me and said, ‘Jeff, I can’t even keep up with her right now,’ ” he says. Less than three weeks later, she won Hardrock again, taking fourth place overall and setting a new women’s course record. The race changes direction on the looped course each year, and she now holds both the clockwise and counterclockwise records.

In the interest of testing herself one more time, in late August she traveled to France to run UTMB again. She won that race too, becoming the first person in history to win all three races in a single summer. “She’s one of those humans who defy even the concept of an outlier,” says Clare Gallagher, a former Western States winner who has raced against Dauwalter. “I look at her summer and I have no words. It’s truly hard to conceptualize.”

Dauwalter led UTMB from the start, and she finished more than an hour ahead of the woman in second place. As she descended the final stretch of trail, she was followed by a barrage of cameras and a handful of people who looked like they just wanted a bit of her magic to rub off on them. As crowds roared on either side of the finish line in Chamonix, she looked back at the spectators and clapped in their direction, never raising her hands above her head or pumping her fists in the air. After hugging her parents and her husband, 39-year-old Kevin Schmidt, she jogged back in the direction she’d just come to high-five hundreds of fans.

Dauwalter grew up in the suburbs of Minneapolis, in a tight-knit family that was always active. The kids all played soccer, and when they weren’t at practice they were busy building tree forts or making up games at the local park. In seventh grade, she started running cross-country, and in eighth grade she joined the nordic ski team. She claims to have spent the first years just trying to stay upright, but in high school she went on to be a four-time state nordic ski champion and attended the University of Denver on a cross-country-skiing scholarship. She says that her parents, who now frequently crew and support her at races, led by example. “You work hard, you give everything you’ve got, you don’t forget to have fun,” she says.

Minnesota winters are notoriously cold, and she credits her ability to dig deep within herself to the unforgiving conditions. “Growing up there, you just learn to do stuff, regardless of the weather,” she says. She also points to a cross-country coach who taught her to think differently about pain. “He laid the groundwork for understanding that our bodies are capable of so much,” she says. “We can push past those initial signals saying that’s all I have and turn the knob, and there’s always one more gear.”

After college, Dauwalter taught middle and high school science in Denver, which is where she met Schmidt. “A woman I worked with and a guy he worked with were married, and they just kept putting us in the same places,” she says. “I didn’t know they were meddling!” Schmidt, who works as a software engineer, is also a competitive runner. He and Dauwalter train together—sometimes he’ll join in for her second run of the day—and they trade off supporting each other during races. When I met up with them in Leadville, Dauwalter had just finished crewing for Schmidt at a 100-miler in Switzerland. During her races, he maps her splits, takes care of her aid-station needs, and serves as crew captain. He’s the “spreadsheet brain” to her “tie-dye brain,” as he puts it, and he provides emotional support too.

“Its clear to me when she has taken up residence in the pain cave, so I try my best to fill it with snacks and encouragement,” says Schmidt. One time, while driving to an aid station during a race, Schmidt got a flat tire while carrying everything Dauwalter needed for the night. He wound up sprinting the final three miles to catch her in time.

When Dauwalter started racing more competitively and winning, she and Schmidt had a series of discussions about what they wanted their lives to look like. Ultimately, they decided that she should try to give professional running a shot. In 2017, without a sponsor and with a lot of unknowns still ahead, she left teaching to run full-time. “What we wanted was to look back when we were 90 years old and not wonder what if? about anything,” she says.

Mike Ambrose, the former team manager at Salomon, offered Dauwalter her first sponsorship as a trail runner that same year. She was still new on the scene, but Ambrose could see that she was driven, and the talent was there. “She’s super curious about pushing herself,” he says. “She had this huge engine coming from nordic skiing, and her 24-hour time was really crazy. I thought, well, if she just figures it out and gets more trail experience, she obviously has the mental and physical capacity.”

Despite her nearly superhuman athleticism and mental fortitude, Dauwalter is also very normal. She likes nachos, candy, and beer. She watches sports (the Vikings are her NFL team, even though she’s been in Broncos territory for years), and she wants to spend time with the people she loves, including her parents, and the friends who often crew for her.

Ultrarunning frequently sees short-lived stars, runners who dominate for a couple of years before burning out or slowing down, either from overtraining or simply from the passage of time and the wear on their bodies. Dauwalter, however, seems to have a rare capacity to push against her own limits without tipping over the edge. She’s been running long distances at an elite level for seven years now. Gallagher wonders how she’s managed to avoid injury, given Dauwalter’s volume of physically demanding races.

Eliud Kipchoge Returns to London Marathon: Eyes Fifth Victory in April

Distance running legend Eliud Kipchoge, one of the most celebrated marathoners in history, is set to make a highly anticipated return to the London Marathon this April. The 40-year-old Kenyan, a two-time Olympic marathon champion and a four-time winner of the London race, last competed on its iconic course in 2020.

Kipchoge’s presence in London marks another chapter in a storied career that has redefined marathon running. As the first man to break the 2-hour barrier in a marathon (in a controlled environment) and a former world record holder, Kipchoge has continually raised the bar in the sport.

A Drive to Overcome Challenges

Despite his unparalleled achievements, Kipchoge has recently faced new hurdles. His unexpected mid-race drop-out at the 2024 Paris Olympics, which he described as “demoralising,” cast a shadow on what was to be his final Olympic appearance. Yet, the setback has only fueled his determination to return stronger.

“Sport is full of challenges,” Kipchoge said. “I’m still working hard to get better, trying to inspire people and sell the power of sport.”

This relentless drive exemplifies the mindset that has propelled Kipchoge to the pinnacle of distance running and captivated fans worldwide.

London Marathon Legacy

Kipchoge’s history with the London Marathon is nothing short of remarkable. He claimed victories in 2015, 2016, 2018, and 2019, solidifying his status as the race’s most dominant figure. In 2020, he experienced a rare setback, finishing eighth in a race affected by adverse weather and an ear blockage. Now, in 2025, he returns to London with his sights set on a record-extending fifth title.

The Marathon GOAT’s Enduring Inspiration

Beyond his accomplishments, Kipchoge is admired for his ability to inspire through his philosophy of self-belief and perseverance. His return to London represents not only a quest for personal redemption but also a broader mission to motivate others through the power of sport.

As fans and fellow athletes eagerly await his next race, the 2025 London Marathon is shaping up to be one of the year’s most compelling sporting events. Whether Kipchoge claims his fifth title or not, his return is a testament to his enduring legacy as the greatest marathoner of all time.

Keira D’Amato Announces Her Return to the Boston Marathon with Passion and Purpose

Keira D’Amato is the American half marathon record holder with a time of 1:06:39 at the 2023 Gold Coast Half marathon on July 1, 2023. She held the American women's record in the marathon with her time of 2:19:12 at the 2022 Houston Marathon, until Emily Sisson set a new record time on October 9, 2022. 

Krira, one of the most electrifying american athletes in distance running, has officially announced her return to the Boston Marathon in 2025. In a heartfelt post on Facebook, D’Amato reflected on her lifelong connection to the iconic race, sharing her journey from being a Boston Marathon spectator to an elite competitor, and now, a returning champion with “unfinished business.”

A Lifelong Fan Turned Competitor

D’Amato’s relationship with the Boston Marathon began long before she donned an elite bib. In her post, she reminisced about being a devoted fan of the race, watching the action unfold on TV countless times and cheering passionately along the famed streets of Wellesley. Her early admiration for the event sparked a personal goal—to qualify for Boston, a feat that became a challenging yet transformative chapter in her running career.

“I’ve chased the BQ [Boston Qualifier] dream and come up short,” D’Amato shared. “I built up the courage and strength, and I went after it again and finally dipped under the qualifying standard.”

That perseverance paid off in 2018 when she not only achieved her goal but found herself racing in Boston as part of the prestigious elite women’s field.

A Return with “Unfinished Business”

Fast forward to 2025, and D’Amato’s Boston story is far from over. After breaking the American marathon record in 2022 and solidifying her place among the world’s best, D’Amato is now returning to the storied streets of Boston with new goals, fierce determination, and a deep appreciation for what the race means to her.

“Now, in 2025, I’m coming back to Boston with unfinished business,” she declared. “Boston, I’m back.”

The phrase “unfinished business” hints at D’Amato’s competitive fire and her aspiration to leave an even greater mark on the historic course. Whether it’s contending for a podium finish or chasing personal milestones, her return is sure to electrify this year’s race.

A Personal and Historic Connection

The Boston Marathon, steeped in tradition and known for its challenging course and unpredictable conditions, resonates deeply with D’Amato’s own story of resilience and reinvention. Her journey from a recreational runner and working mom to breaking records and competing at the highest levels is a testament to her grit and passion—a perfect reflection of Boston’s spirit.

As she counts down the days to Patriot’s Day, her excitement is palpable, and her story continues to inspire runners of all levels to dream big, face setbacks, and keep striving for their personal bests.

The Countdown to Patriot’s Day

D’Amato’s announcement has sparked anticipation among fans and the running community as the Boston Marathon, slated for Monday, April 21, 2025, promises to be another unforgettable chapter in marathon history. With D’Amato in the mix, the race is sure to deliver thrilling moments and inspire runners worldwide.

Whether she’s racing for victory or personal redemption, one thing is certain: Keira D’Amato’s return to Boston is one to watch.

Elite Runners Set to Compete in the 2025 Chevron Houston Marathon and Aramco Houston Half Marathon

The 2025 Chevron Houston Marathon and Aramco Houston Half Marathon, scheduled for this weekend,  January 18-19  will feature a strong lineup of elite athletes aiming for remarkable performances.

Women’s Half Marathon:

• Natasha Wodak (Canada): The Canadian marathon record holder, with a half-marathon personal best of 1:09:41, returns to Houston after securing ninth place in the previous year’s event. 

Men’s Half Marathon:

• Ben Flanagan (Canada): Holds a personal best of 1:01:00 from 2022 and seeks a strong start to his 2025 season.

• Thomas Fafard (Canada): Paris Olympic 5,000m finalist, returning after a 12th-place finish in 2024 with a personal best of 1:02:17.

• Ben Preisner (Canada): Canada’s third-fastest marathoner, with a half-marathon personal best of 1:02:42, making a return after an eight-month racing hiatus.

• John Gay (Canada): Olympic steeplechaser set to make his half-marathon debut. 

Women’s Marathon:

• Dayna Pidhoresky (Canada): With a personal best of 2:29:03, she is running her first marathon in over a year.

• Rachel Hannah (Canada): 2024 Around the Bay Road Race champion and recent bronze medalist at the 2024 Canadian Cross Country Championships. 

Men’s Marathon:

• Thomas Broatch (Canada): Returning after a top-10 finish in 2024, with a personal best of 2:11:51.

• Andrew Alexander (Canada): Debuted with a 2:14:13 marathon at the 2024 Canadian Marathon Championships.

• Phil Parrot-Migas (Canada): Achieved a personal best of 2:15:32 at the 2024 Chicago Marathon. 

The full elite field for the 2025 Chevron Houston Marathon and Aramco Houston Half Marathon includes a diverse group of international athletes, all aiming for exceptional performances on Houston’s renowned flat and fast course. 

Ruth Chepngetich Confirmed for 2025 London Marathon After Record-Breaking Chicago Performance

World marathon history-maker Ruth Chepngetich, who astonished the global running community in October 2024 with a jaw-dropping performance in Chicago, has officially been confirmed for the 2025 London Marathon. The race will take place on Sunday, April 27, marking another opportunity for the Kenyan superstar to cement her legacy as one of the greatest marathoners of all time.

Chepngetich stunned the world last October when she shattered records at the Chicago Marathon, becoming the fastest woman ever over the marathon distance. Her achievement not only showcased her unparalleled endurance and speed but also set a new benchmark for women in distance running.

The London Marathon, known for its elite competition and iconic course through the heart of the city, has always attracted the best in the sport. With Chepngetich now confirmed, anticipation is soaring as fans and fellow athletes eagerly await what could be another historic performance.

Chepngetich’s entry is expected to add extra excitement to an already competitive field. Her presence will undoubtedly challenge other top contenders, pushing them to new heights as they vie for the coveted London title.

Having already demonstrated her dominance in Chicago, the question now is: can Ruth Chepngetich take her record-breaking form to London and once again leave an indelible mark on marathon history? All eyes will be on her this April as she embarks on yet another extraordinary chapter in her storied career.

Remembering Tommy Leonard

The great Tommy Leonard passed quietly from our midst six years ago today (17 Jan. 2019) at JML Care Center in Falmouth, Massachusetts at age 85. The beloved founder of the Falmouth Road Race and long-time bartender at Boston’s legendary Eliot Lounge, Tommy was the patron saint of running to thousands of people around the globe. 

Those who knew and loved him dearly did so not just for a shared love of running, but for his endless acts of selflessness and generosity of spirit. Even those who had never met him felt like they knew him from the stories they’d heard. Such was the effect Tommy had on people, a best friend you might not have ever met.

TL’s contributions were incalculable, and not just to the running community. He and fellow Back Bay barkeep at the Bull & Finch Pub (the Cheers bar on TV) Eddie Doyle raised funds for causes far and wide through the years from their posts behind the hardwood.  

And though TL grew up in an orphanage and foster homes in western Massachusetts, he created a worldwide family with his Irish twinkle, zest for life, and an embracing you-centered concern. He was like a human endearment machine that functioned perfectly all the way to the very end of his days.

True, he was more of a dreamer than a hands-on producer. But TL was a wizard at bringing the right people together while creating an atmosphere where good times were to be had by all. Today, we recall his passing from a world where such character and traits seem increasingly anachronistic.

It was with full hearts we sent TL off on his next grand adventure in 2019. Off beyond “the powder-puff clouds and shimmering Vineyard Sound” to make the saints laugh, God give praise, and make more angels that can fit on the head of a pin happy.

Bless you, Tommy Leonard, your light and spirit will continue to shine through to show us the way.

Hayden Hawks Named 2024 UltraRunner of the Year

Hayden Hawks has been named the 2024 UltraRunner of the Year, cementing his status as one of the most accomplished athletes in ultrarunning. The recognition comes after a stellar season highlighted by victories in some of the world’s most prestigious ultra-distance races.

The Cedar City, Utah native delivered standout performances, including a victory at the Courmayeur-Champex-Chamonix (CCC) 101K on Mont Blanc. Known as one of the toughest races in the Ultra-Trail World Tour, the CCC is a proving ground for elite ultrarunners, and Hawks’ 10:20:11 finish solidified his dominance on the global stage.

He also claimed victory at the highly competitive Black Canyon 100K in Arizona, where he not only won but set a new course record with a time of 7:30:18. His season was rounded out with podium finishes at races like the Western States 100, where he placed third in 14:24:31, and the Julian Alps Ultra-Trail in Switzerland, where he finished second.

Hawks lives in Cedar City with his wife, Ashley, and their two children. Balancing a demanding training schedule with family life, he credits his support system for his success, calling his family his “greatest motivation.”

Hawks’ achievements in 2024 highlight his versatility across different terrains and conditions. Whether racing on the mountainous trails of Europe or the arid landscapes of the American West, Hawks has consistently demonstrated his ability to adapt and excel. His Black Canyon course record and CCC triumph underscore his speed, endurance, and tactical prowess.

As the 2024 UltraRunner of the Year, Hayden Hawks has not only etched his name into the sport’s history but also inspired countless runners worldwide to push their limits. With a career that continues to rise, the running community eagerly awaits what 2025 will bring for this ultrarunning star.

Ingebrigtsen to Make Indoor Mile Debut at Lievin Meeting

Norwegian middle-distance sensation Jakob Ingebrigtsen is set to make his indoor mile debut at the Meeting Hauts-de-France Pas-de-Calais Trophee EDF in Lievin on February 13. The 24-year-old will return to the venue where he set his world indoor 1500m record of 3:30.60 during the World Athletics Indoor Tour Gold meeting in 2022.

Since that record-breaking performance, Ingebrigtsen has continued to dominate, setting outdoor world records in the 2000m and 3000m, as well as achieving a world best for two miles. The reigning world and Olympic 5000m champion also holds a European record for the mile with a blistering time of 3:43.73, placing him third on the world all-time list.

A three-time winner in Lievin, Ingebrigtsen claimed victories in the 1500m in 2021 and 2023, alongside his record-setting performance in 2022. His debut in the indoor mile is expected to be one of the season’s most anticipated events.

Kenya Athletics Training Academy (KATA) January Time Trial Results – January 15, 2025 Thika Kenya

In the men’s race, Zachary Kirika, one of KATA’s top athletes, dominated the event with a commanding solo performance, finishing in an impressive time of 29:28. Reflecting on his run, Zachary acknowledged the challenge of maintaining a strong pace without competition to push him.

Emerging talent Stephen Ngigi delivered a remarkable performance, finishing second with a personal best of 30:12, improving his previous time by 11 seconds. The highlight of the day belonged to John Chege, who placed fourth but achieved a massive personal best of 30:18, shaving over 30 seconds off his previous record.

In the women’s race, Kellen Waithira secured victory with a time of 35:23, while Virginia Wanjiru finished second in 36:50, showcasing strong performances in the absence of more seasoned competitors.

The KATA Time Trial continues to be a critical platform for developing and showcasing talent, building a solid foundation for future successes.

MEN 10km 

1 Zachary kirika 22 32 29:28

2 Stephen ngigi 20 29 30:12

3 peter mburu 22 26 30:17

4 John chege 19 30 30:18

5 Boniface mungai 29 7 31:14

6 Gabriel kahura 42 12 31:56

7 kariuki wangari 25 5 33:25

8 Joseph wanjiru 38 45 33:47

9 Ali Rashid 22 14 33:53

10 Jeremiah obura 20 21 35:15

11 Charles ndirangu 64 53 37:07

WOMEN 10km 

1 Kellen waithira 36 4 35:23

2 Virginia wanjiru 22 41 36:50

3 Naomi wambui 40 34 27:08

4 Karen chepkemoi 23 38 38:29

5 Lucy muritu 39 19 44:59

MEN 5km 

1 Charles ndirangu 24 10 15:46

2 Justus nyamai 17 206 16:57

3 Collins mutugi 16 50 20:37

WOMEN 5km 

1 Lilian nyamai 24 2 18:20

Rosa Mota: Defying Age with a 38-Minute 10K World Record at 66

At 66 years old, Rosa Mota, Portugal’s marathon icon and former Olympic champion, continues to prove that greatness knows no age. Most recently, she stunned the world by setting a new age-group world record for the 10K, finishing in an astonishing time of 38:25.This achievement not only cements her status as a legendary athlete but also highlights her remarkable longevity in a sport dominated by younger competitors.

The record-breaking performance occurred during the San Silvestre Vallecana 10K race, where Mota finished with a time of 38:25, significantly improving her previous W65 world record of 38:45, set in Valencia almost a year prior.

Rosa Mota rose to international fame in the 1980s, dominating the marathon scene and becoming one of the greatest long-distance runners in history. Born in Porto in 1958, she grew up with a love for running and quickly emerged as a standout athlete.

Her career highlights include winning the marathon gold medal at the 1988 Seoul Olympics and bronze at the 1984 Los Angeles Olympics. She also won the inaugural women’s marathon at the European Championships in 1982, setting the tone for her incredible career. Rosa claimed victories in major marathons worldwide, including Boston, Chicago, and London, and her legacy includes a World Championship title in 1987.

Pushing the Limits at 66:

Rosa’s most recent feat is part of a series of record-breaking performances that have reignited her fame in the running world. Earlier this year, she set a W65 world record in the half marathon with a time of 1:25:52, followed by her stunning 10K record of 38:25. These times are exceptional not just for her age group but for athletes of any age, underscoring Rosa’s incredible dedication and talent.

Rosa attributes her success to a lifelong passion for running and disciplined training. “I never stopped loving this sport,” she said after her race. “I still wake up every day excited to run, to challenge myself, and to show others that age is not a limit—it’s an opportunity.”

The Secret Behind Rosa’s Success:

Rosa’s training has evolved over the years, focusing on smart, consistent workouts that prioritize recovery. She combines speedwork, long runs, and cross-training with strength exercises and yoga to maintain her agility and endurance. A balanced Mediterranean diet, rich in fruits, vegetables, and lean proteins, also contributes to her vitality.

“I listen to my body more now than I did in my younger days,” she explains. “Rest and recovery are just as important as the training itself.”

A Beacon of Inspiration:

Beyond her athletic achievements, Rosa Mota is a symbol of resilience and empowerment. She remains an active figure in the running community, advocating for health, fitness, and women’s participation in sports. Through her recent performances, she has inspired not only her peers but also younger generations of runners.

“I want people to know it’s never too late to dream big,” Rosa says. “Set goals, stay consistent, and believe in yourself. That’s how records are broken—on and off the track.”

Legacy of Greatness:

Rosa Mota’s 38-minute 10K record is more than just a number—it’s a testament to the power of determination, discipline, and a lifelong love for running. As she continues to push boundaries, she reminds us all that the human spirit can triumph over any obstacle, including the passage of time.

Here’s Why You Need a Training Plan Even if You’re Not Racing

This could be the key to making your running experience more enjoyable and productive. 

Before you step outside or onto a treadmill to log your first steps as a new (or returning-from-a-long-break) runner, you might want to consider a training plan, even if you’re not training for a race. Yet. 

One the one hand, er, foot, yes, all you need to do is take those first steps and you’re on your way to logging miles and feeling those famous-yet-elusive endorphins that fuel the runner’s high. On the other foot, a training plan provides guidance that can help make the experience more enjoyable and productive, says Hiruni Wijayaratne, a coach with My Olympic Coach, who holds 10 Sri Lankan national records across varying distances. 

“Following a training plan is very similar to following a recipe,” Wijayaratne says. “When you follow a plan, you can look back at the steps and the outcome, and go back and look at what went well or what went wrong along the way.” 

Guidance From the Experts

When you’re unsure where to begin—how long to run, whether you should do a combination of run/walk, what rest days should look like—a trusted plan will provide the first step. It’s important to find a training plan from a trusted source or coach. 

“Going with a basic plan is better than not having a plan at all,” says certified run coach Alethia (Mekela) Mongerie, the founder of Sole Legacy Coaching.

But don’t choose just any plan posted on the internet or what your cousin’s best friend who ran a marathon once says you should do. A major red flag in a training plan, Wijayaratne says, is that there is no variation. For example, it will tell a runner to run a 5K every other day, with no specificity or variety. 

She also warns against plans that have no dedicated rest days. “My number-one goal is to make sure my athlete is healthy,” she says. “If recovery is not in the plan, it’s immediately setting someone up to not succeed.” 

Mongerie cautions new runners to be wary of plans that have long speed workouts (for example, lots of fast repeats around the track) or if they require certain paces. Eventually runners will work up to these harder, more specific workouts, but there’s no need to start with them. 

Remove the Guesswork

A training plan written by running experts lets you focus on one thing: Getting out the door and on the move. (Okay, that’s two things.) 

A plan, Mongerie, says, gives runners guidance for when they should run, how much, and for beginners especially, how they should feel. 

When you don’t have to focus on anything other than the workout, you can run more relaxed, making the workout more productive. 

Plus, Mongerie says, having a plan can hold athletes accountable, especially helpful for when the mornings are dark and cold and wet. 

“The structure of a training schedule can give purpose to the athlete,” she says. “Something about knowing [the specifics of a workout] gives the athlete control over their fitness journey… which makes it more likely they’ll have a successful outcome.” 

Prevent Injury

If you’re not working with a coach, a structured training plan can be an effective way to help avoid injury, especially for novice runners, Mongerie says, noting the plan should meet the runner where they are in terms of mileage and fitness. For example, if someone is lacing up for the first time, a plan should not have them running 40-mile weeks. 

“The plan should prescribe mileage in a conservative manner, never increasing it by too much and allowing for recovery weeks,” Mongerie says. 

Another important aspect of sidestepping injury is strength and mobility work. A comprehensive training plan might include these, but runners may need to supplement on their own or work with a coach.

“Athletes need a strong and flexible body to run efficiently, which is a key to injury prevention,” Mongerie says. 

Set Yourself Up for Future Success

A training plan will help you lay the groundwork for a successful (and enjoyable!) running career. Even if you never decide to race, you can use the lessons learned for the miles ahead. 

“An athlete will become familiar with the proper terminology, the purpose of each training session, expected adaptations, and the benefits of recovery and injury prevention,” Mongerie says. 

As the plan progresses so will you, as a runner, and these early building blocks will help you run longer—and faster, if that’s your goal. 

Wijayaratne says that runners shouldn’t use the same plan over and over again; variables are the key to improving fitness. 

“Let’s zoom out,” she says. “If the training went well, that plan went well, we’re always looking at the next evolution and what that looks like.” 

In other words, a good training plan will help you hit your goal, and then you make the next goal a little bit more challenging—and your plan should reflect that. 

“If you do the same things or the principles of the same thing, you’re going to get the same outcome,” she says.

Olympic and World Triathlon Champion Alex Yee Shines at Valencia 10K Ahead of Marathon Debut

Olympic and world triathlon champion Alex Yee continued to impress with his running prowess, finishing in the top 30 at the Valencia 10K on Sunday, January 12, 2025. Competing in his first official race over the 10K distance, Yee clocked a time of 28:07, showcasing his versatility and speed as he prepares for his marathon debut in April at the London Marathon.

The 25-year-old, who has earned two Olympic gold medals and numerous triathlon world titles, was the third-fastest British runner in the race. Rory Leonard set a new British 10K record with an incredible 27:38, followed closely by Charlie Wheeler, who achieved a personal best of 27:42. Yee, finishing over a minute behind Sweden’s Andreas Almgren—who shattered the European 10K record in 26:53—remains focused on transitioning his elite triathlon career to include long-distance running.

Known for his exceptional running ability, Yee has long been considered one of the fastest triathletes in history, often posting the fastest splits in international competitions. The Valencia 10K marked an important step in his progression as a pure runner, as he sets his sights on challenging for a strong marathon debut in London this April.

Yee’s dual success in triathlon and running highlights his incredible athleticism, endurance, and adaptability, making him a serious contender in the world of distance running.

The 26-year-old reflected on his performance in an Instagram story: “Not bad not good! Needed some strength on K 7/8... What an amazing race to be part of! 7 national records and a European record."

Hirpa and Gemechu lead Ethiopian sweep at Dubai Marathon

Bedatu Hirpa came from behind to take the women’s title at the Dubai Marathon in a huge PB of 2:18:27, while marathon debutant Bute Gemechu made it an Ethiopian double by taking the men’s title at the World Athletics Label road race in 2:04:51 on Sunday (12).

After an intriguing five-way tussle up to 25km, Dera Dida and training partner Hirpa forged a lead which was to prove unassailable for the pursers. When Dida eased away with 5km to go, it looked as though she was set to repeat her 2023 victory.

But as soon as she came into the lengthy finishing straight, she started to struggle with stomach cramps. At that stage, with less than a kilometre to run, Hirpa was still 10 seconds behind, but the 2015 world U18 1500m champion soon made up the ground and eased into the lead.

Hirpa crossed the line in 2:18:27, a substantial improvement on the PB of 2:21:09 she set in Amsterdam three months ago. Dida finished five seconds behind but was rewarded with a PB of 2:18:32. Tigist Girma, contesting her first marathon since December 2022, was third in 2:20:47.

Bute Gemechu broke away from the leading men’s group at 35km. Compatriot Shifera Tamru cut the gap to about 20 metres with two kilometres to go, but his challenge was short-lived.

Gemechu went on to win in 2:04:51, becoming the fifth Ethiopian debutant in succession to win the Dubai men’s race. Berehanu Tsegu came through for second place in 2:05:14 ahead of Tamru (2:05:28).

Ethiopian athletes filled the top 16 places in the women’s race and the first 14 positions in the men’s race.

Women1 Bedatu Hirpa (ETH) 2:18:272 Dera Dida (ETH) 2:18:323 Tigist Girma (ETH) 2:20:474 Zeineba Yimer (ETH) 2:21:125 Bertukan Welde (ETH) 2:21:546 Kuftu Tahir (ETH) 2:22:537 Gadise Mulu (ETH) 2:23:198 Almaz Kebede (ETH) 2:23:309 Kebebush Yisma (ETH) 2:24:0410 Dibabe Beyene (ETH) 2:24:38

Men1 Bute Gemechu (ETH) 2:04:512 Berehanu Tsegu (ETH) 2:05:143 Shifera Tamru (ETH) 2:05:284 Desalegn Girma (ETH) 2:06:525 Dejene Hailu (ETH) 2:07:036 Getachew Masresha (ETH) 2:07:047 Tadele Demissie (ETH) 2:08:218 Boki Diriba (ETH) 2:09:069 Embay Goitom (ETH) 2:09:0810 Yismaw Atinafu (ETH) 2:09:32

Almgren breaks European 10km record in Valencia

Kenya's Hellen Ekalale Lobun and Sweden’s Andreas Almgren claimed victories at the 10K Valencia Ibercaja by Kiprun, a World Athletics Label road race, on Sunday (12).

Lobun, who took the women’s title in 29:30, moved to fourth on the world all-time list while Almgren took 11 seconds off the European record, winning the men’s race in 26:53.

In a race of incredible depth, the first four women now feature in the top 10 on the world all-time list, while the men’s contest marked the first time 11 athletes had finished inside 27:30.

The women’s contest had been billed as an assault on the Ethiopian record (29:14) by pre-race favourite Fotyen Tesfay, who won the Valencia Half Marathon in 1:03:21 in October. Paced by Spain’s Abedarrahman El Khayami, the lead quartet of Tesfay, Lobun, Girmawit Gebrezihair and teenager Asayech Ayichew went through 3km in 8:46, putting them on course to break the world record of 28:46.

The cadence soon dropped, however, and Tesfay went through 5km in 14:31 with Lobun five seconds behind, Ayichew another two seconds in arrears and Gebrezihair clocking 14:42. Soon after, Tesfay had been reeled back in, and the lead trio – Tesfay, Lobun and Gebrezihair – reached 7km in 20:29.

Approaching the final kilometre, Tesfay dropped back, leaving Lobun and Gebrezihair to duel for the victory. Lobun broke away from her Ethiopian rival with 600 metres to go, crossing the line in 29:30 in what was her first standalone 10km race (though she has previously contested two half marathons).

Gebrezihair was second in 29:34, taking more than a minute off her previous best, while a tired Tesfay (29:42) managed to hold off Ayichew (29:43), both women setting PBs. It’s just the second time in history – after last year’s Valencia 10k – that four women have finished inside 30 minutes.

“I didn’t expect to win but I knew I was in good shape,” said Lobun who is based in Kirenget and is coached by Williams Langat. “It was my first 10km ever so my debut has been fantastic. I’ll next compete on 23 February at the Lobo Village cross country race in Eldoret and later I’ll focus on the track season as I try to make the Kenyan team for the World Championships in Tokyo.”

Despite the absence of the scheduled pacemaker Rodrigue Kwizera, who was forced to withdraw because of flu, the men’s contest ended up being one of the best ever in terms of depth.

Kenya’s Daniel Kinyanjui, Vincent Langat and Benard Langat, along with Ethiopia’s Tadese Worku and Telahun Haile Bekele took charge of the pacing duties with Almgren, Switzerland’s Dominic Lobalu and Belgium’s Isaac Kimeli also part of the leading pack. The opening 3km was covered in 8:13 and half way was passed in 13:43, suggesting a finishing time well outside 27 minutes.

The pace soon started to increase, though, as Bekele, Langat and Lobalu started to push harder, reaching 7km in 19:05 with seven athletes in the lead pack. The pace, now at 2:40/km, continued to increase as Lobalu, Langat and Almgren reached 9km well ahead of the rest.

European 10,000m champion Lobalu tried to surge in the closing stages, but Langat and Almgren stayed on his shoulder. With just seconds to go, track specialist Almgren put his kick finish to good use and edged in front to cross the line in 26:53, having covered the second half in 13:10.

Lobalu settled for second in 26:54 and Langat completed the podium in 26:55. Further down the field, Uruguay’s Santiago Catrofe set a South American record of 27:16 in eighth.

“Last year I ran 27:20 here and I knew I could run much faster today,” said Almgren, the 2014 world U20 800m bronze medallist who has moved up in distance in recent years and ran 26:53.57 for 10,000m on the track last year. “It’s my first European record so I’m over the moon; I’ll now spend four weeks in the altitude of Sierra Nevada to focus on my next target, the 3000m at the European Indoor Championships.”

In addition to the area records, national records were also set by Switzerland’s Lobalu, Eritrea’s Dawit Seare (27:21), Great Britain’s Rory Leonard (27:38), Spain’s Ilias Fifa (27:41) and Ireland’s Efrem Giday (27:43).

Leading results

Women1 Hellen Lobun (KEN) 29:302 Girmawit Gebrzihair (ETH) 29:343 Fotyen Tesfay (ETH) 29:424 Asayech Ayichew (ETH) 29:435 Fentaye Belayneh (ETH) 30:006 Christine Chesiro (KEN) 30:067 Maurine Toroitich (KEN) 30:288 Miriam Serem (KEN) 30:299 Alice Chemtai (KEN) 30:4710 Lomi Muleta (ETH) 31:01

Men1 Andreas Almgren (SWE) 26:532 Dominic Lokinyomo Lobalu (SUI) 26:543 Vincent Langat (KEN) 26:554 Daniel Kinyanjui (KEN) 27:065 Isaac Kimeli (BEL) 27:106 Benard Langat (KEN) 27:117 Telahun Haile Bekele (ETH) 27:138 Santiago Catrofe (URU) 27:169 Dawit Seare (ERI) 27:2110 Celestin Ndikumana (BDI) 27:23