Running News Daily

Ethiopia dominates the 38th edition of the Wizz Air Venice marathon

It was a 38th Wizz Air Venicemarathon in the name of Ethiopia, with the victories of Abebe Tilahun (with a personal best of 2h09'08") among men, and the winning debut of Birtukan Abera (2h32'40") among women.

The men's race initially developed at a rather cautious pace (the group with all the best passed in 1h04'21" halfway through the race). The real selection was made after the 30th km, when there were 5 left, and especially at the beginning of the Ponte della Libertà, where Abebe Tilahun launched a decisive attack. The only one able to resist him was the Kenyan rookie Kipsambu Kimakal, who however could do nothing after a further stretch by Tilahun just before entering Venice. At that point, it was a triumphant catwalk for the Ethiopian rider, which allowed him to cross the finish line of Riva Sette Martiri amidst the jubilation of the crowd with a new personal best of 2h09'08". In second place came the Turkish Ilham Tanui Ozbilen (2h09'31") who overtook an exhausted Kipsambu Kimakal on the last bridge, who still finished the first marathon of his career in 2h09'41". "I am happy to have lowered my personal best in a race that is not easy and I am happy to have won a prestigious race like the Venice marathon" – these are the words of the winner.

Excellent was also the debut of the Italian Army Ahmed Ouhda, who thanks to a judicious race, managed to recover many positions in the final, finishing in seventh place with a good time of 2h13'00". "I am very happy with how I was able to manage the race – these are the words of Oudha – because I did what I had set out to do at the start: not to overdo it and try to run regularly both the first and second part of the race. It went well and I also really enjoyed this race: there was a lot of cheering everywhere that pushed me along all the route. Now that I've got a taste for it, I'm already thinking about the next marathon which could be the one in Seville at the beginning of 2025".

The women's race saw a trio made up of the Ethiopian Birtukan Abera and the Kenyans Carolin Jebet Korir and Betty Chepkorir in front from the start. At the refueling of the 20th km, Abera slowly began to stretch, well assisted by the hare that allowed her to pass at the 'half' in 1h13'30". The Ethiopian athlete continued his entire race alone, finally managing to cross the finish line in Riva Sette Martiri in 2h32'40" and thus celebrating his marathon debut with a splendid victory. "My marathon career is off to a good start and I'm delighted to have won today in Venice: a race that I enjoyed very much and in which I hope to return next year." Betty Chepkorir finished second in 2h33'23" while third came the Ethiopian Tesfahun Melkam in 2h39'01". The first Italian at the finish line was Sara Carducci (Atl. 85 Faenza), who finished her race in fifth place in 2h44'47".

With the victories of Tilahun and Abera, Ethiopia rises to 13 total successes at the Venice marathon, second only to Kenya (30).

In the third edition of the VM Half Marathon, which started from Mestre with arrival in Riva Sette Martiri and saw the record participation of 4500 athletes, the first step of the podium for the triathlete Filippo Candeo (US Dolomitica) who won in 1h12'34". Among the women, the French Emilie Tissot sets the new record of the event, running in 1h18'47" ahead of the 2022 and 2023 winners Claudia Andrighettoni and Federica Panciera who thus repeats last year's third place. Tissot, who lives and trains in Strasbourg, has chosen to run in Venice also to discover the beauty of the city and the territory.

The VM 10 km, which started from the San Giuliano Park with arrival in Venice and which saw the record participation of 7,000 athletes, bears the signature of Orlando Pizzolato (whose 40th anniversary of his first victory at the New York Marathon occurs this year) with the second victory of his daughter Chiara Pizzolato who won among women in 39'37" and of the athlete he coaches Massimo Guerra (33'48"), both bearers of Atletica Vicentina.

Men's Marathon Ranking

1. Tilahun Abebe (Eth) 2h09'08"

2. Ilham Tanui Ozbilen (Tur) 2:09:31

3. Kipsambu Kimakal (Ken) 2:09:41

4. Abdenego Cheruiyot (Ken) 2h11'28"

5. Adugna Takele (Eth) 2h12'33"

6. Mohamed El Ghazouany (Mar) 2h12'44"

7. Ahmed Ouhda (Ita – CS Army) 2h13'00"

8. Asmerom Shumay (Eri) 2h14'06"

9. Ishmael Chelanga Kalale (Ken) 2h14'37"

10. Deresa Reta (Eth) 2h17'24"

Women's Marathon Ranking

1. Birtukan Abera (Eth) 2h32'40"

2. Betty Chepkorir (Ken) 2h33'23"

3. Tesfahun Melkam (Eth) 2h39'01"

4. Carolin Jebet Korir (Ken) 2:41:30

5. Sara Carducci (Ita – Atl. 85 Faenza) 2h44'47"

6. Ivana Iozzia (Ita – Corradini Rubiera) 2h45'22"

7. Federica Moroni (Ita – Dinamo Running) 2h49'13"

8. Szofia Malatinszky (Hun) 2h59'47"

9. Elisabetta Luchese (Ita – Runcard) 3h10'00"

10. Catherine Chaplin Scott (Gbr) 3:16:18

Four essential strength moves for runners

These simple exercises add only 20 minutes to your training regime, and are recommended by a coach and physiotherapist.

Let’s face it: runners love to run. But if you’re not adding strength training to your weekly plan, you’re leaving some serious performance gains on the table. We’re here to help you get started, with four exercises recommended by an expert.

Richelle Weeks, a certified running coach and physiotherapist at Sportscience Ottawa, says that every runner should consider adding a few essential exercises to their routine. “Any runner who is serious about their running should be strength training regularly,” Weeks recently said to Fit & Well. “When done properly it can improve performance by five per cent because it improves running economy. It can also help reduce common overuse running injuries, especially in the 40-plus runner.”

Finding the time for strength training isn’t always easy—runners are already fitting training hours into busy lives. But even a short, 20-minute workout once or twice a week can make a huge difference. Weeks has shared a straightforward routine on Instagram that you can do at home, targeting the key muscle groups runners rely on most: calves, quads, glutes, hamstrings and core.

So, what should you add to your lineup? Here’s a quick look at Weeks’ recommended moves. For all of these, she suggests starting with three sets of eight reps; once you gain strength, she suggests using heavier weights rather than adding more reps.

1.- Side lunge

This side-to-side movement builds hip stability and strengthens the glutes, quads and hamstrings, helping with lateral stability for better form and injury prevention.

How to do it: Step out to the side, bending your knee and keeping your other leg straight. Sink into a lunge while keeping your chest lifted, then push back up to standing. Repeat on both sides.

2.- Glute bridge march

This move activates the glutes and core, providing stability to your hips and helping reduce low back strain, a common problem area for runners.

How to do it: Lie on your back with knees bent, feet hip-width apart. Lift your hips to create a straight line from your shoulders to your knees. March each knee toward your chest while keeping your hips stable.

3.- Side plank rotation

The side plank rotation fires up the core and engages the obliques, improving your balance and trunk control—essential for strong, stable strides.

How to do it: Begin in a side plank, with your elbow beneath your shoulder and your feet stacked. Rotate your torso, reaching your top hand down under your torso, then return to the starting position. Repeat on both sides.

4.- Calf raise

Strong calves are crucial for a powerful push-off. Calf raises build strength and resilience in this often-overlooked muscle group, reducing the risk of Achilles and other lower-leg injuries.

How to do it: Stand with your feet hip-width apart, slowly rise onto your toes, and lower back down with control. Add weights or stand on a step to increase the challenge.

For those with extra time, Weeks suggests adding an upper-body exercise or two. “It can help maintain an upright posture when fatigued during a race, like at the end of a marathon. It can also help make arm swing efficient,” she says. Options include a push exercise like push-ups, shoulder presses or bench presses, and a pull exercise like pull-ups, rows or back flies.

Start small, but make strength training part of your weekly routine to see noticeable gains in performance and injury prevention. As Weeks emphasizes, these moves are quick, accessible, and just might be the key to your next PB.

Sifan Hassan and Ruth Chepngetich headline nominations for Female Athlete of the Year

Who do you think deserves top honors—the Olympic champion or the new women's world record holder?

Two of the world’s most dominant marathoners, Sifan Hassan of the Netherlands and newly-minted world record holder Ruth Chepngetich, are among the nominees for the World Athletics Female Athlete of the Year (Out of Stadium) award.

Hassan’s distance running triple at the Paris Olympic Games made her a guaranteed candidate, where she won two bronze medals on the track (5,000m/10,000m) and capped off her historic run with a gold medal in the women’s marathon, setting a new Olympic record. Chepngetich made history of her own, becoming the first woman to break 2:10 in the marathon with her stunning 2:09:56 performance at the 2024 Chicago Marathon earlier this month.

The other nominees for the women’s out-of-stadium award include Kenyan distance star Agnes Jebet Ngetich, who set world records in the 5K and 10K on the roads, and who ran the second-fastest half-marathon in history at the Valencia Half Marathon on Sunday (63:04, a Kenyan national record); Ethiopian Sutume Kebede, the Tokyo Marathon champion, and second-place in Chicago; and Tigist Ketema of Ethiopia, who took wins at the 2024 Berlin Marathon and in Dubai.

Men’s nominees

On the men’s side, the nominees feature a similarly competitive field. Olympic champion Tamirat Tola, who set a new Games record on the tough Paris course, and his compatriot Yomif Kejelcha, who just broke the men’s world record in the half-marathon by one second at the 2024 Valencia Half. Other nominees for the award include Kenya’s Benson Kipruto, the Tokyo Marathon champion and Olympic bronze medalist; Ugandan Jacob Kiplimo, the world cross-country champion; and Ecuador’s Brian Daniel Pintado, who won Olympic gold in the men’s 20km race walk.

A World Athletics panel compiled the list of nominees. The two finalists for each award will be determined through a three-way voting process that runs until Nov. 3. The World Athletics Council vote accounts for 50 per cent of the decision, while the World Athletics Family (including athletes, coaches and officials) vote accounts for 25 per cent, and the remaining 25 per cent comes from a public vote on Facebook, X (formerly Twitter), and Instagram. Fans can cast their votes by liking posts on Facebook and Instagram or by retweeting on X.

In 2023, the out-of-stadium award went to Kenyan marathoner Kelvin Kiptum on the men’s side, following his remarkable 2:00:35 performance at the 2023 Chicago Marathon. Ethiopian marathoner Tigist Assefa won the women’s award with her marathon record-breaking run in Berlin.

World Athletics revamped the awards system for 2024, introducing overall World Athlete of the Year titles for both women and men, alongside three specialized awards for track events, field events, and out-of-stadium events. This new approach allows for a more recognition of the diverse athletic accomplishments throughout the year.

Chemutai, Kimeli rule Standard Chartered Nairobi Marathon

Gladys Chemutai credited her triumph at the Standard Chartered Nairobi Marathon on Sunday to inspiration from Chicago Marathon third-place finisher Irene Cheptai.

Chemutai powered through the women’s 42km in 2:31:52 ahead of Caroline Koech ( 2:35:00 ) and Joy Kemuma ( 2:36:06 ).

The 28-year old Iten-based runner praised her training partner, Cheptai, for instilling in her the mindset of a champion.

“Cheptai gave me the morale to keep fighting. Following in the footsteps of a champion like her gave me the courage to push for victory,” Chemutai said of the 2017 World Cross Country champion.

Cheptai had finished third at the Chicago Marathon on October 3, posting 2:17:51 behind world record holder Ruth Chepng’etich ( 2:09:56 ) and Ethiopia’s Sutume Kebede ( 2:17:32 ).

Chemutai dedicated her win to Cheptai and her family.

“This victory is for my mentor, Cheptai, and also for my husband and four-year-old son. They couldn’t be here, but I had promised them a good result,” she said.

The turning point came around the 17km mark on Sunday.

“I wasn’t expecting the win, but when I saw others starting to drop off, I knew I had to go for it,” Chemutai revealed.

Over the moon after securing her first marathon win, Chemutai acknowledged last year’s StanChart and the 2024 Riyadh Marathon as building blocks for her performance.

“Earlier this year, I finished fifth at the Riyadh Marathon. I featured in last year’s race where I finished fifth. I am greatful those races I have competed in have given me the much-needed experience,” she said.

On February 10, Chemutai clocked 2:29:53 for fifth in Riyadh. Ethiopians took the top four places.

Chemutai clocked 2:30:52 for fifth place last year, a race won by Evaline Chirchir ( 2:24:31 ) followed by Aurelia Jerotich ( 2:26:49 ) and Sheila Chepkech ( 2:27:16 ).

Chemutai yearns to represent the country at next year’s World Championships in Tokyo.

“I pray for the opportunity to wear the Kenyan jersey,” she said. Ronald Kimeli won the men’s race in 2:13:05 to edge out Dominic Kipkirui ( 2:13:13 ) and Peter Kwemoi ( 2:13:14 ).

The 38-year old, who has participated in the event since 2012, was thrilled to finally secure the top spot.

“I have been competing in the StanChart Marathon since 2012 but I have never won. Last year, I failed to finish, unfortunately. So coming here today and winning is such a good feeling for me,” he noted.

The 38-year-old attributed his success to moving his training from Iten to Eldoret.

“Switching training grounds made a big difference. It’s great to see it pay off,” he added.

The win earned him Sh2 million, which he plans to invest in an apartment in Eldoret. “I will use the money to build an apartment in Eldoret,” he added.

Debutant Gladys Koech won the women’s half marathon in 1:12:10 ahead of Esther Chemutai ( 1:12:12 ) and Mercy Jerotich ( 1:13:59 ).

“The race was tough, but I pushed myself. I didn’t expect to win, especially with this being my first StanChart Marathon,” she said.

She credited her win to a strong showing at the Lukenya Half Marathon earlier this year.

“I competed at the Lukenya Half Marathon where I finished second. That gave me the morale and motivation I needed for today,” she said.

At the Lukenya Half Marathon, Keoch clocked 1:10:58 to trail Martha Akeno ( 1:10:26 ) with Lilian Lelei ( 1:11:03 ) taking the bronze medal.

Koech will pocket Sh300,000.

“I am happy and thank God I was able to win this cash prize. I have not yet planned for it,” Koech revealed.

Vincent Mutai took top honours in the men’s 21km race in 1:03:27, followed by Keyborn Oboto ( 1:03:34 ) and Silas Chepkwony ( 1:03:51 ).

The 28-year-old, training under Bernard Ouma at the Rongai Athletics Club, noted that while the win was unexpected, his consistent preparation paved the way for success.

“The weather was perfect and my training gave me the confidence to push for the win,” he said.

“I did not expect to win today but owing to the amount of practice I had put into my training, I decided to go for it,” he added.

Looking forward, Mutai aims to make his mark in the 10,000m at the 2025 World Championships.

“If all goes well in training, I hope to represent Kenya on the global stage,” he shared.

Marseille-Cassis: Rwanda's Félicien Muhitira wins the race, Martégal's Clémence Calvin wins the women's race

Rwanda's Félicien Muhitira, 29-year-old athlete crossed the finish line after 1:01:42 of effort. Clémence Calvin won the women's race in 1:13:32.

Arriving limping after only an hour of effort (1h01'42"), the Rwandan won the 45th edition of Marseille-Cassis on Sunday morning. After 20km, the athlete kissed his shoes on the finish line to pay tribute to the Burundian Gervais Hakizimana who died in February who had given him his pair. "I was very focused today. It's a good victory," the winner reacted emotionally to France 3.

The second in the men's race, the Moroccan Youssef Benhadi had more difficulty when it came to finishing his effort as he was taken care of by the emergency services. The Frenchman Félix Bour completed the podium in the men's race. "I lacked freshness. I did three races in a row this month, I thought it would be enough but the Gineste is not forgiving! The defeat is bitter, I came for the victory but a podium is not to be refused...", he said.

Nicolas Navarro from Aix, a member of the SCO Ste Marguerite, finished at the foot of the podium. "I've already done much better in terms of time, but I still had fun." Clémence Calvin won the women's race in 1:13:32? "I'm happy, I held up well mentally. Since Carro-Carry, I feel like I've had a click. Six years after my first participation, I've added this great international classic to my list of achievements and I'm very happy about it," said the first woman in the general standings.

As a reminder, nearly 20,000 riders took the start this Sunday morning of this 20-kilometer race, at 9 a.m., in front of the Velodrome, which will host the long-awaited Clasico this Sunday evening (8:45 p.m.).

'This is the one country that saved my life' - Record breaking Irishman emotional after Dublin Marathon heroics

He bravely journeyed through some lonely and terrifying intervals of his life.

Every marathon journey is ultimately about reaching the finish, but Hiko Tonosa's victory on October 27 in Dublin Marathon had a very different meaning.

Greeted on Mount Street with the same ecstatic yells as the outright winner, Hiko Tonosa crossed the finish line in third place overall, his 2:09:42 the fastest marathon ever run by an Irishman. Tonosa has unquestionably come a long way from the small Rastafarian town of Shashamane in the highlands of Ethiopia.

About 4,000 miles, he bravely journeyed through some lonely and terrifying intervals of his life; the murder and oppression of his native Oromo people, the peril of chasing a professional running career in Japan, the fear of being an asylum seeker in Dublin and the unknown of being almost two years in direct provision.

An Irish citizen since 2020, the 29-year-old Tonosa has already won a series of national titles on the track and the road, but this one felt special for many reasons, Dublin being his hometown since 2017. "I know I can hold this flag. This is the country that saved my life," an emotional Tonosa said. Kenya's Moses Kemei won the Dublin Marathon and crossed the line in a personal best time of 2:08.46 with Ethiopia's Abebaw Desalew second in 2:09.23.

For Tonosa, it was the proudest day in his adopted home city. He grew up in Ethiopia and came to Ireland in 2017 for two track races, but while in Dublin he was informed that his friend had been killed for protesting against the prosecution of the Oromo people.

Having been previously imprisoned for attending a similar protest, Tonosa was told his life would be under threat if he returned home and so he sought asylum in Ireland and was placed in direct provision. He was soon put in touch with the Dundrum South Dublin AC and he's since won a slew of national titles in their colors.

He gained Irish Citizenship in 2020 and represented Ireland at European and World Level but fell short of Olympic qualification at the London Marathon in April, Tonosa forced to drop out late in the race.

Jepkemei and Kwizera the winners in Atapuerca

Burundi’s Rodrigue Kwizera and Kazakhstan’s Daisy Jepkemei were the winners at the Cross Internacional de Atapuerca – the second Gold standard meeting in this season's World Athletics Cross Country Tour – on Sunday (27).

With the races held in light rain, Kwizera lived up to expectations to claim his first win here in the men’s race while Jepkemei outsprinted Kenya’s Grace Nawowuna to secure the women’s title.

Right from the start of the women's 8km contest, Jepkemei, a 9:06.66 steeplechaser, took command with only Nawowuna and Burundi’s France Niyomukunzi for company. The latter surprisingly lost ground some seven minutes into the race as Jepkemei averaged a brisk 3:06/km pace. Further back, Spanish duo Carolina Robles and María Forero ran together.

After three kilometres, lead duo Jepkemei and Nawowuna had built a 10-second advantage on the Burundian, herself another 14 seconds clear of the Spanish duo. Portugal’s Mariana Machado, Germany’s Elena Burkard and Spain’s Idaira Prieto were a further eight seconds behind.

Just before the midway point, 2021 Olympic steeplechase finalist Robles broke away from 2022 European U20 cross-country champion Forero, while the lead duo’s advantage over Niyomukunzi had increased to 25 seconds.

There were few changes on the penultimate 2km circuit. During the final lap Nawowuna attempted to move into the lead but it was short-lived. Then, with about 200 metres remaining, Jepkemei finally broke away from the Kenyan to win in 25:00, finishing two seconds ahead of Naowuna.

Niyomukunzi took third place, more than a minute behind the victor, while Robles finished fourth. There was a photo-finish for fifth place between Burkard and Machado with the German getting the verdict.

Spanish steeplechaser Daniel Arce, boosted by the local crowd, was the early leader from Adel Mechaal in the men’s 9km event. Pre-race favourites Kwizera, 2022 world 5000m bronze medallist Oscar Chelimo and fellow Ugandan Martin Kiprotich initially sat behind the Spanish duo but soon caught up and passed them.

Kiprotich’s third kilometre split of 2:49 proved too much for Mechaal. Chelimo moved into the lead just before the half-way point to help ease the pressure on his compatriot, while a quiet Kwizera remained in third place, looking ominously comfortable.

When the lead pack reached the bell, Kwizera moved to the front for the first time and increased the pace which could only be followed by Chelimo and Kenya’s Mathew Kipsang with Kiprotich losing any chance of a podium place. With just over a kilometre remaining, Chelimo tried to launch an attack but Kwizera soon covered the gap and then unleashed a powerful change of speed to break away from the Ugandan.

Running down the final home straight, 25-year-old Kwizera couldn’t hide his joy as he was about to achieve his first win in Atapuerca, finishing in 25:37, two seconds ahead of Chelimo with Kipsang completing the podium another seven seconds adrift.

“The race wasn’t easy because of the rain and some muddy sections difficult to negotiate,” said Kwizera. “As usual, I preferred to stay in the middle of the group for much of the race before launching my attack far away from home as there always are very fast finishers.”

Leading results

Women (8km)

1 Daisy Jepkemei (KZK) 25:00

2 Grace Nawowuna (KEN) 25:02

3 Francine Niyomukunzi (BDI) 26:18

4 Carolina Robles (ESP) 26:40

5 Elena Burkard (GER) 26:48

6 Mariana Machado (POR) 26:48

7 Águeda Marqués (ESP) 26:50

8 María Forero (ESP) 26:54

Men (9km)

1 Rodrigue Kwizera (BDI) 25:37

2 Oscar Chelimo (UGA) 25:39

3 Mathew Kipsang (KEN) 25:46

4 Egide Ntakarutimana (BDI) 25:48

5 Martin Kiprotich (UGA) 25:50

6 Adel Mechaal (ESP) 26:11

7 Ayele Tadesse (ETH) 26:11

8 Efrem Gidey (IRL) 26:18

Hawi Feysa smashes course record with 2:17:25 in Frankfurt

Hawi Feysa took the 41st Mainova Frankfurt Marathon with a superb course record: The 25 year-old Ethiopian ran 2:17:25 to improve the former women’s record by 1:45. It was also the 12th fastest performance this year. Second-placed Kenyan Magdalyne Masai ran a big personal best of 2:18:58 and also finished inside the former course record of 2:19:10. Ethiopia’s Shuko Genemo was third with 2:22:37.

The men’s race had its surprise as well: the 22 year-old Kenyan debutant Benard Biwott triumphed to cross the line in 2:05:54 in Frankfurt’s Festhalle. The Ethiopians Gossa Challa and Lencho Tesfaye took second and third with 2:07:35 and 2:08:02 respectively. The combined winning times of the women’s and men’s champions came to 4:23:19, the fastest aggregate time ever in the history of the Mainova Frankfurt Marathon. Organisers registered 13,939 runners from 113 nations. Adding events at shorter distances, the total was 25,616 athletes.

“To have such as fantastic course record is so satisfying for all of us involved. You can prepare a great deal in elite sport but nothing is guaranteed. We had ideal conditions, many personal bests and many wonderful scenes of celebration at the finish,” said the Race Director Jo Schindler. The Elite Race Coordinator Philipp Kopp added his thoughts: “Once again we’ve shown that you can run fast in Frankfurt.” The Mainova Frankfurt Marathon had 13,939 runners from 113 countries and, taking into consideration events held in conjunction, had in total 25,616 participants.

Women’s Race: Feysa’s breakthrough, Schwiening fastest European

Hawi Feysa achieved a sensational breakthrough in the marathon by running 2:17:25. The Ethiopian had shown highly creditable performances at shorter distances and finished sixth in the World Cross Country Championships in 2023. Winning the marathon in a course record took her to a new level. “The record was my goal and everything went perfectly. After 25 kilometres I had enough energy left to run away from the group. I was very happy with my race plan. The atmosphere along the course helped me a lot. You can certainly run 2;16 on this fast course,” Hawi Feysa reflected.

Right from the start the fastest runners set out to make a concerted attack on the course record of 2:19:10. Although no runner had a personal best faster than 2:21:17, the pace was consistently aimed at breaking the record. “I wanted originally to run at my own pace alone at the head of the field. But the organizers planned that we ran together as a group until 25 kilometres. The tactic proved very good,” said Feysa, in praise of sporting director Philipp Kopp.

Five women went through halfway in 69:19, among them Hawi Feysa and the two sisters, Magdalyne and Linet Masai from Kenya. When Feysa increased the pace after 25 kilometres, only Magdalyne Masai followed her. Until just before 40 km, Masai was still in contention with the gap a few seconds. But Hawi Feysa proved unbeatable and ran a clearly faster second half of the race to finish in triumph in the Festhalle. Magdalyne Masai was a highly creditable second in 2:18:58.

While it was the first time that two women ran below 2:20 in Frankfurt a large number of elite runners achieved personal bests: Four women from the top 5 and six from the top 10 ran PBs. British runners achieved a string of great results in Frankfurt: Georgina Schwiening was the fastest European with a strong PB of 2:25:46 in eleventh place. A staggering number of seven British women finished inside the top 25 in the „Festhalle“.

Men’s Race: A day for the debutants

The men’s elite field, featuring talent spread evenly throughout, set off at a pace which made the target finishing time of under 2:05 a real possibility. Split times of 29:38 for 10km and 44:30 at 15km pointed to a time in the region of just under 2:05. Subsequently the pace dropped somewhat, despite the excellent weather conditions with temperatures between 12 and 15 degrees, overcast and almost no win. But with a number of kilometre splits around 3 minutes, halfway was reached in 62:52. For much of the time, the 13-strong leading group then stayed compact and there was little change.

The first serious attack came only after 30 km but it proved decisive: Bernard Biwott went to the front and only Gossa Challa proved capable of going with the marathon debutant. But when the Kenyan forced the pace again between 35 and 37 kilometres and covered the single kilometres in around 2:50, the Ethiopian had no reply. Biwott, who previously had shown highly promising form at half marathon, achieving a best of 59:44, won with over a minute and a half to spare. “I’m so happy because I didn’t expect that I could win on my debut. I want to thank the organizers and my manager Gianni Demadonna for their support,” said Bernard Biwott who had achieved a rare win here on debut. The last occasion in the men’s race in Frankfurt was in 2008 when a fellow Kenyan, Robert Cheruiyot, won in what was then a course record of 2:07:21.

To add to the surprises, a marathon debutant was also the fastest runner from Germany in the Mainova Frankfurt Marathon. Jan Lukas Becker finished 17th in 2:15:20 and had been on course for a finishing time of under 2:11 for much of the race. 

Results, Men:

1. Benard Biwott KEN 2:05:54

2. Gossa Challe ETH 2:07:35

3. Lencho Tesfaye ETH 2:08:02

4. Gerba Dibaba ETH 2:09:03

5. Aychew Dessie ETH 2:09:22

6. Workneh Serbessa ETH 2:09:30

7. Christopher Muthini KEN 2:09:31

8. Ebba Chala  SWE 2:09:35

9. Tim Vincent AUS 2:09:40

10. Mulat Gebeyehu ETH 2:10:07

Women:

1. Hawi Feysa ETH 2:17:25

2. Magdalyne Masai KEN 2:18:58

3. Shuko Genemo ETH 2:22:37

4. Catherine Cherotich KEN 2:22:42

5. Agnes Keino KEN 2:22:53

6. Kidsan Alema ETH 2:23:27

7. Linet Masai KEN 2:23:52

8. Judith Kiyeng KEN 2:24:41

9. Betty Chepkwony KEN 2:25:13

10. Aberash Korsa ETH 2:25:43

High-Intensity Intervals vs Low-Intensity Steady State: Which Is Better for Your Run Performance?

Everything to know about high-intensity interval training and low-intensity steady-state cardio—and how they benefit your running performance.

Sure, running is just as easy as putting on the right shoes and heading outside, but once you get into it, you start to see information in the form of acronyms, such as DNF (did not finish), FKT (fastest known time), plus HIIT (high-intensity interval training) and LISS (low-intensity steady-state workouts).

Not only should you understand what both HIIT and LISS mean, they are also two types of workouts every runner should have on their training plan. So, with the help of experts, we explain the benefits of HIIT versus LISS, plus when to use them throughout training to improve performance so you reach your running goals.

HIIT vs. LISS: How They Compare

High-intensity interval training a.k.a. HIIT workouts involve alternating periods of higher-intensity effort and lower-intensity effort or rest.

On the other end of the spectrum, low-intensity steady-state workouts a.k.a. LISS means exercising at a low to moderate effort for a longer period of time.

Both workouts will help you improve as a runner, according to a 2015 study published in the Journal of Sports Science & Medicine. The researchers had 55 untrained college-age people do either HIIT protocols or steady-state training for eight weeks. Both groups saw improvements in their VO2 max and other physical fitness metrics, and there were no significant differences between the groups.

That said, runners will gain slightly different benefits from each type of run, which is why there is room for both types of workouts in every runner’s training plan.

Details on HIIT Workouts, Including Pros and Cons

As mentioned, HIIT workouts include bursts of high-intensity work and then you either pause or do a lower-intensity segment, Milica McDowell, P.T., D.P.T., an exercise physiologist, physical therapist, and vice president of operations at Gait Happens tells Runner’s World. “The gap between the high and the low can vary, and the duration between the high and the low can vary,” she says.

Typically, the high-intensity work intervals should be

Benefits of HIIT Workouts

1. HIIT Challenges You

“HIIT really gives individuals an opportunity to train above a threshold,” Alex Rothstein, C.S.C.S., exercise physiologist and program coordinator of exercise science at the New York Institute of Technology tells Runner’s World.

Exercising outside of your comfort zone means your body keeps adapting to the work, and you grow stronger, faster, and more comfortable with the discomfort over time, he says, which can help you on race day. HIIT workouts help you learn what it feels like to push through really intense bouts of work, which might be what a surge to the finish line feels like.

Pushing yourself outside of your comfort zone also helps you physiologically. McDowell explains that these workouts are based on the concept of “overload.” Essentially, each tough interval challenges your body to work harder so it has to keep adapting to the work, growing stronger in the process.

2. It’s Time Efficient

HIIT runs might only take 20 to 30 minutes, and that’s a plus if that’s all the time you have in the day for exercise, Rothstein says.

Research, including a 2023 meta-analysis in the International Journal of Environmental Research and Public Health, routinely

This is another reason to keep your HIIT runs short.

2. Increased Risk of Injury

You shouldn’t do high-intensity running workouts every day without proper time for rest and recovery. Overdoing it with HIIT can put you at risk for overuse injuries, Rothstein says.

You also need to have some amount of base fitness before you jump in, McDowell says. “If you’re not conditioned, and you decide you’re going to go sprint up a hill several times, that puts your tendons, your muscles, all sorts of structures, at risk,” she explains. So if you’re new to HIIT, make sure to ease into it gradually.

Details on LISS Workouts, Including Pros and Cons

LISS—low-intensity, steady-state workouts—is what you should think of when you see the “fat-burning zone” label on your favorite treadmill, per the National Academy of Sports Medicine (NASM). It’s also sometimes referred to as LSD or long slow distance training, McDowell says.

This is a slow-and-steady pace you could maintain for quite some time and is also sometimes compared to zone 2 training by those who run by heart rate, Rothstein says.

These workouts should get you to somewhere between 50

3. It Feels Good

Lots of runners lace up simply for the mental health benefits. It’s not uncommon for LISS running to clear your mind, help you feel more grounded or centered, or even bring on the runner’s high—and those are all valid reasons to keep doing it, Rothstein says.

In fact, in the Journal of Sports Science & Medicine study mentioned above, exercisers reported an eight-week HIIT routine to be less enjoyable than eight weeks of steady-state training.

4. It trains your gut

New runners or runners tackling a new distance are no strangers to the mid-run porta potty break to deal with cramps, diarrhea, and even vomiting. “This sounds funny, but you’ve got to train your guts to jiggle,” McDowell says. LISS workouts help get your insides used to all the jostling, she says, so you’re less likely to experience unpleasant GI symptoms when it really matters.

Drawbacks of LISS Workouts

1. It’s Easier to Plateau

Longer, slower training runs don’t push you outside of your comfort zone, Rothstein says. “After a while, it ends up not being enough stimulus to keep promoting change,” he says. That means you might not notice as much progress

It’s likely that if you follow a training plan, you will see both types of run on your schedule, but if you create your own plan, remember that the best running workout for you is the one you’ll actually stick to, Rothstein says.

6 Mistakes You Make When Looking at a Marathon Course Map

Set yourself up for success with tips from professional course measurers and cartography experts.

When you sign up for a race, it’s pretty standard to look at the course map. You may note the obvious points, like the start and finish, key mile markers, elevation, and any interesting monuments or sights along the way. But there’s another layer of helpful information to uncover if you know what to look for. Taking a closer look may even help you score a PR for that half marathon or full 26.2.

In interviews with professional course measurers and cartography experts, we outlined some mistakes you’re probably making when studying a course map. Here are six ways you can level up your preparation for race day.

You Miss Out on Tangents

You should definitely study the course map well in advance. A course map reveals key information that can give you an edge over the competition, says Neyl Marquez, a USA Track and Field course certifier and World Athletics course measurer.

For example, a course map reveals the tangents to utilize in racing. In cross-country and road races, “running the tangents” refers to covering the shortest possible distance from one point to another. In road racing, this typically means running on the inside curve of the road at all times. It’s also a tactic that can sometimes make or break a PR attempt.

Studying a course map will show you the number of turns and the distance between one turn and the next, Marquez points out. This can help you to plan which side of the road you should run to efficiently navigate the following turn and avoid running longer than necessary. For example, if you know there will be a series of hard turns on a road 5K that go left, right, left, you’ll want to make your way toward the following side or at least the middle of the road heading into the next turn. “It makes a difference at what point you decide to start running toward that next available turn, and that’s knowing the course,” Marquez says.

You Overlook the Shape of the Course

Studying a course map will help you visualize the type of race

It’s also important to plan for the 90-degree turns, so you can run them efficiently and not expend too much unnecessary energy. “[For right angle turns] you want to take the turn wide because you can maybe maintain your stride efficiency,” he says. “If you take the turns tight, you’re going to have to slow down at the turn and then accelerate out.”

You Skim Over the Terrain

Race organizers of hillier courses will include an elevation profile along with the course map, and it’s key to examine the topography before race day. For some races with notorious hills, i.e. the Boston Marathon and New York City Marathon, it’s critical to incorporate specific hill grades into your training.

Knowing where to expect the inclines and declines is also helpful when determining how to strategize effort during the race, Hartnett says. He created the elevation profile for the New York City Marathon, which includes bridge ascents and various uphills throughout the city, but the course also features several flat and downhill sections runners should take advantage of, he notes.

You Don’t Examine the Aid Stations

Most course maps indicate where the aid stations are located on the course, which is

I Forced Myself to Run Early Every Morning, Now I've Learned to Love It

It turns out that getting up early can have some surprising benefits.Though it goes counter to the preferred doctrine, I tend to thrive on less than eight hours of sleep. I’ve been a night owl most of my existence, and usually only get five to six hours of shuteye. There’s always a good documentary to watch, a game late at night, or a comedy to binge before going to bed.

But I’ve never really worried about it, because being productive in the morning has never been an issue, whether I’m doing chores around the home or (before working from home was the norm) getting in to the office early to get ahead.

Several years back, however, there was one thing I’d never been able to master because of this type of schedule: morning runs.Any time I vowed to wake up for a morning run, telling myself I’d feel great the rest of the day, I would either turn off the alarm, or I’d groggily stumble out of bed and run the equivalent of “junk miles” during a crappy outing.But when work and my personal life started conspiring against me, it made my typical routines crumble. At the time I was training for a marathon, and while I would normally schedule several days a week for lunch runs—a perk that comes with the job here at Runner’s World—my afternoons had been tied up with other tasks.

Sure, I could have tried running at night, but that is sacred late-night TV time—a guy needs to relax. No, if I wanted to get in my training, morning workouts were the only real option. 

So I tried an experiment and committed to trying to master the morning run for 15 days. The goal was to have all easy-day runs completed well before 8 a.m. (when I start work) and my weekend long runs to start no later than 7 a.m.

I was able to wake up every day from mid April until the end of the month, but the process wasn’t always easy. Along the way I learned what works for me, what doesn’t, and some little tricks that could be helpful for all runners. Here’s how it all played out a few years back.That Little Problem of Waking Up

Unlike the “Upside Down” from Stranger Things, early mornings are not some unknown world that I have never experienced before. I’d always done my weekend long runs early-ish, and during a few marathon training cycles, the only time I could regularly plan my speedwork was on Thursday mornings starting at 6 a.m.

I’d been doing these 6 a.m. workouts on a local college track for most of the year in either blustery, frigid cold, or snowy conditions. It’s the type of weather where it feels difficult to really open up for a true hard workout. Oh, and the field lights were never on. But it was somehow lovely, and gratifying to finish these hard runs in the dark, in absolute solitude, as undergrads in nearby dorms remained asleep.

So “Thursday morning speed workouts” and “Saturday morning long runs?” No problem. But that’s because I spent time developing that habit. I feared that getting up Monday morning to do 4 miles knowing I had to do the same thing every other day that week would be more problematic.

To make this experiment work, I decided to mimic my Thursday morning routine for weekday runsSo the mission became clear: each night before going to bed, I would plan out my run and route, put out workout clothes, and prep my lunch—and the coffeemaker if I wanted some for after the run. That way I wouldn’t need to make any of these decisions from the depths of a morning fog. Oh, and I needed to find a better way to make the alarm actually jolt me awake.

The last part was the trickiest. The only way I could mentally get past hitting the snooze button was by keeping a hand on my phone when I woke up. If I jumped into an app—my email, calendar, bank account, or morning newsletters—the stimulation and blue light was just enough to jumpstart my mind/body connection, and for me to swing my legs out of bed.Off I went. 

Figuring Out My Stomach

Being unfamiliar with constant morning runs meant I was also not so familiar with how my gut worked that early. This was especially true in the first few days of my morning-run venture. On each of those initial runs (besides the very first, where my body was familiar with doing speedRest Days Should Feel Easy

One big stumbling block for the morning run in the first week of this experiment was simply adjusting to how I felt trying to shake off the rust and head out the door immediately. The five minutes it took me to brush my teeth, put in my contacts, and get dressed for a run wasn’t enough to fully adjust to being up. Maybe my brain was starting to fire on all four cylinders, but my body wasn’t.My knees and quads often felt stiff as I went out on what should have been an easy three to five mile jaunt, and my legs felt like rusty pogo sticks jerking up and down over the road. I typically hit a 7:30 mile pace when I do my easy day lunch runs, but getting past the 8:00 minute mark became a real struggle.

After a few days, I came to the realization that this might not be the worst thing. One article spelled out the training qualities that often lead to Boston Marathon qualifying times for runners. One of my biggest takeaways? People who spend too much of their time training near that BQ-pace standard end up NOT qualifying in the end. However, when male runners saved their hard workouts (speed sessions or long tempo runs) at their goal pace or faster—about 15 percent of their total training—they had far more success.

So backing off my speedy pace actually wouldn’t be the worst thing in the world. With the ability to ignore the beeps of my Garmin, I noticed that I could take in my surroundings much better. There were breathtaking skies as theThe Lightbulb Moment

I had forgotten that when I do my Thursday speed workouts on the track, I am awake for at least 30 minutes driving to the stadium. Plus, I had learned to force myself to warmup for at least two miles before trying to hit my intended paces.

As I got through that first week waking up each morning, I settled into a 5 a.m. wake up schedule, getting out of bed by 5:15 and out the door after at least 30 minutes. Nothing was changing when it came to running near my normal training pace for anything but a speed effort.

For the biggest long run of my training cycle, I needed a new plan of action.

After reading about one bizarre way to train for the morning of a race—wake up, give yourself some time to sit around, grab a bite to eat, and get that final bathroom stop in—I decided to plan out one weekend long run just as I would for my race nearly a month out. For my scheduled 7 a.m. race, that meant rousing myself out of bed around 5 a.m., taking a quick shower, and getting a smallAnd I nailed this long outing. Having the extra time to wake up and prep was a hidden X factor that I never thought would be so beneficial, and I kept to the same script two weeks later on another long run.

But there’s also the fact that my body—now more adapted to the routine—was starting to actually like these morning runs. If I wanted to run again at lunch or in the evening, I knew that I could. (And because most days were easy, it was never taxing on my legs.) This made my days less stressful overall, because if something came up that would normally keep me from a workout, I knew that I had already logged my miles.

I’m surprised to write this, but when the two weeks were over and the spring mornings brought a little more light each day, I still wanted to do most of my runs before 7 a.m.

What had I become?

I can proudly say that since 2017, this test turned me into a pretty dedicated morning runner. Whenever I can now, I get up and out the door when the traffic is light around my home and the

New men’s world record set in the Valencia Half Marathon

The Ethiopian Yomif Kejelcha set a new men’s world record today in the Valencia Half Marathon Trinidad Alfonso Zurich after clocking 57:30 after an epic race in the rain in which he dominated from the start.

The Valencia Half Marathon Trinidad Alfonso Zurich now occupies the top of the podium as the fastest 21,097 metres for both men and women. It already had the women’s world record set by Letesenbet oGidey in 2021 (1:02:52) and it now regains the men’s title it last held in 2020. Lisbon took the record from Valencia in 2021 by just one second (Jacob Kiplimo, 57:31), but that time has now been bettered by one second.

After Kejelcha, in second place was Daniel Mateiko, with a time of 58:17, and in third position,  Isaia Kipkoech, in  58:21. 

In the women’s race, the winner was Agnes Ngetich, who crossed the finish line with an excellent time of 1:03:04, which turned it into the second best time in history and the best of the year. Second place went to Fotyen Tesfay, in 1:03:21 and third place to Lilian Kasait, in 1:03:32.

Spanish women’s record

There has also been greatest joys for the Spaniards today, Kaoutar Boulaid has broken the Spanish women’s record with a time of 1:08:47, almost a minute below the previous record achieved in Valencia Half Marathon by Laura Luengo (1:09: 41) a year ago. Luengo was the second Spaniard to cross the finish line with 1:08:50, also improving her previous time. In third place has arrived the debutant Irene Sánchez-Escribano with 1:09:10.

In the men’s field, Thierry Ndikumwenayo was the first national with a time of 59:42, followed by Ibrahim Chakir, with 1:01:40, second, and Jorge Blanco, with 1:01:45.

Kenyan duo of Daniel Mateiko and Agnes Ngetich lead Kenyan charge at the Valencia half marathon

Daniel Mateiko leads the men's field, while Agnes Jebet Ngetich makes her half marathon debut, promising an exciting race in one of the world’s fastest half marathons.

Kenya’s elite athletes are set to make waves at the highly anticipated Valencia Half Marathon Trinidad Alfonso Zurich on October 27, 2024.

Among them, Daniel Mateiko leads the men's field, while Agnes Jebet Ngetich makes her half marathon debut, promising an exciting race in one of the world’s fastest half marathons.

Mateiko, who has clocked an impressive personal best of 58:26, is aiming for a record-breaking time in Valencia.

However, he faces fierce competition from Ethiopia’s Yomif Kejelcha and Selemon Barega, two of the fastest athletes over the half-marathon distance, with personal bests of 57:41 and 57:50 respectively.

The showdown among these top-tier runners is expected to push the pace and could see new records set.

Joining Mateiko are his compatriots Isaia Kipkoech (58:55), Edward Cheserek (59:11), Bravin Kiprop (59:21), and Weldon Langat (59:22), strengthening Kenya’s presence in the men’s race and adding depth to the country’s bid for top finishes.

In the women’s field, all eyes are on Agnes Jebet Ngetich, who is making her half-marathon debut with high expectations.

Ngetich has already captured the world’s attention this year by breaking the 10K world record in Valencia with a time of 28:46.

This achievement not only demonstrated her speed and resilience but also established her as a formidable contender for her first half marathon.

She will be up against Ethiopia’s Tsigie Gebreselama and fellow Kenyan Lilian Kasait Rengeruk, both of whom bring strength and experience to the competition.

With Valencia's history of producing fast times and world records, the race promises a thrilling spectacle.

The presence of top athletes from Kenya and Ethiopia underscores the high caliber of competition, and the event has the potential to be a milestone in the global running calendar.

Women runners are more afraid than ever

How often do you consider the safety of your surroundings when running? While running has surged in popularity, with race registrations soaring and running shoe brands experiencing record sales, many women face a growing, unsettling fear, as reported by CBC. The recent, tragic case of Alyssa Lokits, who was murdered while running in Nashville, highlights this issue and raises questions about safety for women runners everywhere.

A culture of fear

On Oct. 14., 34-year-old Alyssa Lokits was fatally shot while jogging on a popular trail. Witnesses reported hearing her scream for help, then hearing gunshots. Despite taking precautions, such as running during the day and practising self-defense, Lokits became yet another name in a disturbing list of women killed while exercising. “Alyssa did everything right,” noted an Instagram account dedicated to her memory, encouraging people to run or walk for her at the same time she was attacked. “It is unacceptable for a woman to go on a run and not make it back home.”

“Finish the Run” event planned in Toronto after runner violently assaulted” — Canadian Running Magazine

In Sept. 2022, Eliza Fletcher, a 34-year-old mother of two, was running near the University of Memphis where she was grabbed and forced into an SUV. Her body was found days later, and her accused killer will face trial in February.

There are many more women recently attacked or killed while running, and not just in the U.S. They include Johannesburg school teacher Kirsten Kluyts, who was pregnant when she was killed. And Samantha Murphy, 51, of Australia, a mom of three.

Statistics paint a complicated picture

Despite the alarming news stories, crime statistics indicate that attacks on women runners in Canada are rare. According to Statistics Canada, only one per cent of gender-related homicides are committed by strangers, and the rate of gender-related attempted murder has been declining since 2017. Nevertheless, the stories of Canadian women murdered while running still resonate. Vancouver’s Wendy Ladner-Beaudry and Toronto’s Margaret McWilliam were both killed during routine runs, and their cases remain unsolved. This lingering fear is echoed by Susan Ibach, an Ottawa-based runner, who remarked, “Even here in Ottawa, yes, it’s something I do think about.”

View on the original site.

While attacks on women runners may be rare, most women report experiencing harassment while running. New research out of Simon Fraser University reported that women trail runners were more likely than men to report losing cellphone service and being afraid of other people; the women were also more popular running paths.” The desire to stay safe often means making adjustments to routines and locations, a reality not faced to the same extent by male runners.

What can be done?

Experts emphasize the importance of focusing on prevention. Callie Rennison, a criminal justice professor at the University of Colorado who studies violence against women, argues for a societal shift in responsibility. “I wish there was more emphasis on teaching men not to assault women rather than telling women what they should or should not do,” she said.

For women, it can be helpful to take proactive measures. Joining running groups, carrying emergency ID tags or planning routes through well-populated areas can enhance safety. Social media and community platforms often share tips for safer running practices, fostering a sense of solidarity among women runners.

Ultimately, while fear can loom large, it shouldn’t deter women from enjoying the sport they love. As Rennison aptly put it, “What is the alternative? Trying to exist quietly doesn’t protect us either.”

U.S. vice-presidential candidate Tim Walz runs with TikTok influencer in Central Park

Vice-Presidential candidate Tim Walz ditched his usual running mate on Wednesday, instead joining content creator Kate Mackz on a one-mile run through Central Park. Their vlog quickly went viral on TikTok. The video shows multiple Secret Service agents running alongside the pair.

Mackz, recognized on TikTok as “The Running Influencer,” is known for approaching celebrities on the streets of New York City or Los Angeles and inviting them on a run. When meeting up with Walz, the pair agreed to begin with one mile (1.6 km). As a runner myself, I was surprised to notice that Walz knows what he’s doing–he had a solid, comfortable stride and held up a conversation for the entire run–which ended up being just farther than a mile.

Walz revealed that he picked up running 12 years ago. “It’s the best stress reliever you could possibly find,” he told Mackz. “Good for the soul, good for the body–and you meet a ton of great people.” He admitted that the accompaniment of several Secret Service agents makes the run a little busier, but still fun. Walz noted that all Minnesotans are “outdoor people,” running in all seasons. “This (interview) is great,” Walz said. “I would take every one like this.”

The avid runner has run one marathon: the 2014 Rochester [N.Y.] Marathon, where he finished in 4 hours 41 minutes. “I like half better,” he noted. “I’ve been doing a lot of 10-miles.” In

Impressively, Walz seemed hardly out of breath after Mackz suggested they “pick up the pace a little bit,” talking steadily about the upcoming election. The former teacher and football coach says he was influenced to pursue a political career after the age of 40 by his former students; he revealed that some of his former football players have come out to support him.

“Live in the moment,” Walz said while leaving advice for first-time marathoners. “Don’t get out too fast, enjoy what you’re doing, and know that 99 per cent of people will never do what you’re doing.”

Mackz has also posted videos with world record holder Sydney McLaughlin-Levrone and Australian 10,000m national record holder Lauren Ryan, along with celebrities Jason Derulo, John Krasinski and Jared Leto.

50 Motivational Running Quotes About Racing

Find Inspiration from Running Icons and Legends

Even the most motivated among us occasionally has a challenging time wanting to lace up our shoes and hit the pavement running. Bookmark this page for the next time motivation is waning for you. Read on for inspirational race quotes to pump you up before your next run.

"The miracle isn't that I finished. The miracle is that I had the courage to start." —John Bingham, running speaker and writer

"Fear is gradually replaced by excitement and a simple desire to see what you can do on the day." —Lauren Fleshman, American distance runner

"It doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." —Fred Lebow, co-founder of the New York City Marathon

"When you put yourself on the line in a race and expose yourself to the unknown, you learn things about yourself that are very exciting." —Doris Brown Heritage, women's distance running pioneer

"Good health, peace of mind, being outdoors, camaraderie: those are all wonderful things that come to you when running. But for me, the real pull of running—the proverbial icing on the cake—has always been racing." —Bill Rodgers, winner of four Boston Marathons

"Big occasions and races which have been eagerly anticipated almost to the point of dread, are where great deeds can be accomplished." —Jack Lovelock, environmentalist and futurist

"I also realize that winning doesn't always mean getting first place; it means getting the best out of yourself." —Meb Keflezighi, 2004 Olympic Marathon silver medalist

"Why race? The need to be tested, perhaps; the need to take risks; and the chance to be number one." —George Sheehan, running columnist and writer

RELATED: A Beginner's Guide to Becoming a Runner

"Everyone in life is looking for a certain rush. Racing is where I get mine." —John Trautmann, Olympic runner

"I'm always nervous. If I wasn't nervous, it would be weird. I get the same feeling at all

"My thoughts before a big race are usually pretty simple. I tell myself: 'Get out of the blocks, run your race, stay relaxed. If you run your race, you'll win.'" —Carl Lewis, nine-time Olympic gold champion

RELATED: How to Plan a Running Route Using Map Apps on Your Phone

"I love controlling a race, chewing up an opponent. Let's get down and dirty. Let's fight it out. It's raw, animalistic, with no one to rely on but yourself. There's no better feeling than that." —Adam Goucher, U.S. Nationals 5K race champion

"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it." —Steve Prefontaine, legendary American long-distance runner

"Let's just say it and be done with it. Racing hurts. But here's another truth: having put in the effort to prepare for a race and then not giving it your all hurts even more. The first kind of hurt goes away in hours or a day. The second kind of hurt can last a lifetime." —Larry Shapiro, author of Zen and the Art of Running

"Different people have different reasons for racing, but

"Running is in my blood—the adrenaline flows before the races, the love/hate of butterflies in your stomach." —Marcus O'Sullivan, Irish middle-distance runner

"It's just as important to remember that each footstrike carries you forward, not backward. And every time you put on your running shoes you are different in come way than you were the day before. This is all good news." —John Bingham, American marathon runner 

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." —PattiSue Plumer, U.S. Olympian

"You didn't beat me. You merely finished in front of me." —Hal Higdon, American writer and runner

"Fast running isn't forced. You have to relax and let the run come out of you." —Desiree Linden

"No marathon gets easier later. The halfway point only marks the end of the beginning." —Joe Henderson, famed running coach

RELATED: Race Day Tips for Running Your First 5K

"No matter how old I get, the race remains one of life's most rewarding experiences." —George Sheehan

"If you feel bad at

"What distinguishes those of us at the starting line from those of us on the couch is that we learn through running to take what the days gives us, what our body will allow us, and what our will can tolerate." —John Bingham, running writer and speaker

"For me, races are the celebration of my training." —Dan Browne, National Champion 5K and 20K runner

"Run when you can, walk if you have to, crawl if you must; just never give up." —Dean Karnazes, ultramarathon runner

"Every race is a question, and I never know until the last yards what the answer will be. That's the lure of racing." —Joe Henderson

"It's amazing how the same pace in practice can feel so much harder than on race day. Stay confident. Trust the process." —Sara Hall, American long-distance runner

"Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up." —Amby Burfoot, American marathon runner

"Your goal is simple: Finish. Experience your first race, don’t race it." —Bob Glover, author of The Runner's Handbook

"Don't dream of winning, train for it!" —Mo Farah, Olympic long

"Nothing, not even pain, lasts forever. If I can just keep putting one foot in front of the other, I will eventually get to the end." —Kim Cowart, runner and journalist

"The real purpose of running isn't to win a race. It's to test the limits of the human heart." —Bill Bowerman, co-founder of Nike

"Our running shoes have magic in them. The power to transform a bad day into a good day; frustration into speed; self-doubt into confidence; chocolate cake into muscle." —Mina Samuels, author of Run Like a Girl 

"There is magic in misery. Just ask any runner." —Dean Karnazes

"Run often. Run long. But never outrun your joy of running." —Julie Isphording, American Olympic runner

How to Plan for an International Marathon

AS RUNNING BOOMS and participation rates rise at races everywhere, people are looking to expand beyond their local fun runs for next-level experiences. International marathons in major cities—especially the six “World Majors” of Boston, Tokyo, London, Berlin, Chicago, and New York—have attained bucket list status on par with the most exotic vacation destinations, and more competitors are trying to join in than ever. More than 840,000 people submitted entries to the 2025 London race (for only about 50,0000 bibs), and the recent 2024 Berlin Marathon broke the record for the largest field ever with 54,280 finishers. I was lucky enough to be one of them, thanks to a comped bib from event sponsor Adidas. The atmosphere on the course was electric, and as I legged my way through the streets of the German capital, I couldn’t help thinking that it might be the best way to experience a foreign city. 

But gaining entry into one of these races is just the start of a complicated process—and I’m not only talking about the months-long training program (most start at about 16 weeks out) athletes need to prepare for a marathon. The average holiday trip doesn’t involveWhen I set out to run Berlin I had finished three other marathons, but had never raced outside the US. I knew I’d have to take some extra effort, since factors like the time change, language barriers, and even the lack of familiar foods in local stores could throw off my routine right before the big day. But I wasn’t exactly sure about the best way to go about building an itinerary, so I turned to some experts so that my bucket-list race wouldn’t end in disaster. How to Plan for an International Marathon

NO MATTER HOW well-prepared you think you are to run a marathon fitness-wise, traveling to another country to compete will be a challenge, says Jessie Zapotechne a NYC-based performance coach and US community leader of Adidas Runners. She has run the Berlin Half and Marathon multiple times since 2012, and says she uses her experience from all those races to counsel runners for their own jetset trips. “To be quite honest, I think about these tips because of all the mistakes I've made over the years,” Zapotechne says. “That helps me to be a better coach from learning the hard way.”

Tommie Runz is a content creator and runner from Detroit. While there are events in his local area, almost all of his races have required travel. “I've done 14 marathons, and only one of them was in my state,” he says. Since we spoke, he added another to that list (Chicago), and he’ll finish out the season with New York City, hitting all six Majors in 2024. He’s also vegan—so he understands the challenges that come while traveling for anyone who has dietary restrictions.

These experts have consideredHaving those extra days will be important to allow you to recover from the flight, adjust to time and climate differences, and set yourself up for a good night’s sleep ahead of the big day. Less practically, an earlier arrival will give you a chance to take part in as much of the marathon experience as you can.Zapotechne also advises that you make one other early booking to avoid last-minute scrambling and high costs: dinner the night before the race. Aim for carb-heavy meals that won't upset your stomach, so resist the urge to try a new type of cuisine, even though you're in a foreign city. “Find a place that's nearby or accessible [to your hotel] so that you're going to have an early dinner and get back to your hotel, get off your feet, and have all your stuff ready,” she says. Aim for a sit-down meal two or three hours before you plan to go to sleep. "You don't want to have a late night dinner before your race," Zapotechne cautions. "You [might still be] digesting it in the morning, or [maybe] you can't go to the bathroom in the morning because you ate too late. And that's never fun." 

Race Gear Gets Packing Priority

One of the most common marathon truisms is “nothing new on race day.” You’ll put that to the test if you show up to your destination and your checked bags containing your race day kit don’t. Limit the chances of gear emergencies by making sure yourOnce you’re on the ground at your destination, don’t ditch your bottle so quickly, either. “Definitely carry your water bottle around with you when you are out and about in that city—not every country drinks a lot of water,” Zapotechne notes. 

In Berlin, for instance, I was surprised to find that normal still water isn't always easy to find. I constantly found myself making extra requests in restaurants or sorting through bottles of sparkling water to stay hydrated. International races often offer fewer aid stations on the course than American events—every three miles, rather than every mile, according to Zapotechne—so if you’re the type of runner who needs a drink before the three-mile marker, she advises starting the race carrying a bottle, too. Sleep Smart—and Be Ready for the Time Change

Sleep might not be your main concern when you’re trying to enjoy every bit of your time in another country, but you’ll need plenty of it for the long run. Similar to hydration, you should aim to start off your trip on the right foot even before you’ve left. “If you know you're not a great sleeper during travel, try to sleep a lot the week before, so that you're already getting your body ready for wonky travel sleep,” Zapotechne advises. There's no magic number for everyone, but try getting two or three extra hours in the days leading up to the flight if you can. 

Along these lines, you’ll have to adjust to a different time zone, which can be jarring especially if you don’t travel often. “You have to almost start being aware of the time change before you even leave,” Runz says. Try going to bed and waking up to match that time zone for a day or two before the trip to acclimate. Then if your flight lines up with night time at your destination, he recommends you use the trip to get extra rest. “Take advantageThe actual number will depend on the person, but she says that range will still allow you to take plenty of time on your feet for stuff you need to do, like visiting the expo to pick up your bib and even for a short shakeout run, since you will need to loosen up after the flight and get acclimated ahead of the race. Just don’t go overboard, and avoid extraneous steps by taking a cab instead of legging it or standing in long lines at tourist traps. “Danger Zone for sure is when you're getting close to 20,000. That's too many steps,” she says. 

I was able to go to a Saturday shakeout run within this structure, but skipped out on walking to the Brandenburg Gate before the race when my steps creeped up near the 10K mark. When I wanted to meet a friend for coffee, I rode a bike the mile to the café instead of hoofing it on foot. 

If you’re at an impasse and struggling to fit everything you want to do before your race, that might be a sign to plan time for sightseeing after you run. “If you are going to plug inAlongside real-time translation, some apps like Google Translate have features that can use the camera to translate text, so you’ll be able to decipher what exactly is on a nutrition label. You’ll have an easier time getting last-minute fuel without something you can’t eat if you’ve taken the step to download the app (and download your destination’s label for offline use, too) ahead of time. Read the Forecast, But Plan for Anything

Weather can be a challenge anywhere, but you’ll especially need to be mindful of the conditions ahead of your race. “Make sure to check the weather in the city you are traveling to a few days in advance—and prepare that weather can change when you arrive, so pack clothing for all types of weather,” she says. You can get a decent idea what the conditions will be at three or four days out, but even a rough 10-day forecast will be useful if your itinerary is on the longer side. “Also make sure to put a warm or comfortable change of clothes and slides in your checked back for after the race, as you'll want something comfortable to change into after running 26.2,” Zapotechne advises. 

Don’t get too distracted by high temps, either. You’ll need to also keep an eye on what the lows are slated to be, especially considering that you’ll probably need to leave for the corral early in the morning when the full heat of the day will still be hours in the future. You’ll likely spend more time outside when it’s colder—while trying to conserve yourThis was especially important in Berlin, and I almost missed my wave because I didn't heed this advice. The race organizers had worked to make it the biggest marathon of all time—and in doing so, the staging area was a madhouse. People were packed in small areas, and signage wasn’t always clear. I arrived at the crush of people 15 minutes ahead of the gun, and found myself pushing through the crowd and climbing over barriers to get to my proper pace group. That took up a lot more energy and effort than I wanted before I was slated to run for three-plus hours. 

Ultimately, it’s up to you to get to the starting line. Runz knows there are no hacks once you near zero hour and everyone is raring to go, especially as running has grown so much over the last few years. “Every race is going to be like this—until the streets get bigger,” he says. 

Kenya's Elisha Rotich eyes record breaking time at Frankfurt Marathon

Rotich who stands out in the men’s lineup with his exceptional personal best of 2:04:21 is eying a record time finish on the course.

Kenya’s elite marathoners are set for a fierce showdown at the Frankfurt Marathon this Sunday, with seasoned runner Elisha Rotich leading the charge.

Rotich, renowned for his prowess on the marathon circuit, stands out in the men’s lineup with his exceptional personal best of 2:04:21, achieved during his record-breaking win at the 2021 Paris Marathon.

This feat notably saw him surpass the esteemed Kenenisa Bekele’s best time, firmly establishing Rotich as a formidable presence in international marathon running.

Rotich has expressed confidence in his preparations, noting he has spent five intensive months training specifically for the Frankfurt Marathon.

“I’ve rigorously trained for five months targeting the Frankfurt Marathon. Favorable weather, cooler temperatures, and cooperative pacing within the lead group could facilitate sub-2:05 performances,” he shared via Watch Athletics.

Optimistic about favorable weather conditions and strong pacing, Rotich hopes these factors will help him achieve another remarkable sub-2:05 finish.

However, Rotich’s path to the top won’t be without challenge.

He faces tough competition from a talented Ethiopian quartet, including Lencho Tesfaye, who has a personal best of 2:06:18, Aychew Banti (2:06:23), Abay Alemu (2:06:50), and Birhan Nebebew (2:06:52).

Each of these runners has consistently delivered strong performances, underscoring the intense competition that awaits on Sunday.

In addition to Rotich, Kenya is represented by Reuben Kiprop (2:09:06), Bernard Muia (2:09:17), and Vincent Ronoh (2:09:21). T

his group, while less heralded, brings both depth and resilience to Kenya's bid for top honors in Frankfurt.

The women’s field also promises excitement, with Kenya’s Magdalyne Masai leading her country’s contingent with a commendable personal best of 2:22:16.

Masai will face tough competition from Ethiopia’s Shuko Genemo, who has clocked 2:21:35, and Meseret Dinke (2:22:35).

All eyes, however, remain on the 2019 Frankfurt course record of 2:19:10 set by Kenya’s Valary Aiyabei.

With such a strong lineup, the possibility of breaking Aiyabei’s record appears within reach.

When should you not finish a race?

It’s a question many runners have faced mid-race: should I stop? The thought of pulling out can cross any runner’s mind when the day isn’t going as planned, whether you’re leading the pack or you’re dead last. After all, you’ve put in the time and effort to reach the start line, and even if training suggests you’re in great shape, pushing through to the finish can be a challenge. While persevering is often the right choice, there are times when stepping off the course might be the wisest decision. Here’s a look at when you should consider the dreaded DNF.

Injury or pain beyond discomfort

It’s one thing to feel the familiar aches that come with pushing your limits, but it’s another to feel a sharp, shooting pain that signals a potential injury. If you experience pain that worsens with each step, it could be a sign of a stress fracture, muscle tear or joint damage. Ignoring these signs can turn a minor injury into a serious one, potentially keeping you off your feet for the long term.

Common injuries like IT band syndrome or Achilles tendinitis can worsen if you push through them. If the pain alters your gait or you find yourself limping, it’s time to listen to your body and consider calling it a day. It’s better to miss one race than to be sidelined for a whole season.

Dehydration or heat exhaustion

Races that are held in the middle of the summer come with the risk of dehydration or heatstroke. While sweating and feeling thirsty are normal during endurance events, certain symptoms indicate that your body is struggling to keep up. Dizziness, confusion and cramping are all signs of dehydration. In more severe cases, you may experience chills, even in warm weather—a sign of potential heat exhaustion.

If you feel disoriented or experience a sudden drop in energy levels that doesn’t improve after slowing down and hydrating, you should seek medical attention. Continuing in such a state can lead to serious complications or even death. Hydration is critical, but sometimes, even the most prepared runners can find themselves in a situation where stopping is the safest option.

Gastrointestinal distress

GI issues are not uncommon, especially during longer marathons and ultras, where the stress on the body is higher and you must consume nutrition. If you’re dealing with an upset stomach, nausea or diarrhea, you might be able to push through, depending on the severity. However, if the discomfort is unbearable or you’re unable to keep fluids down, it’s wise to pull back and locate a porta-potty to take care of the issue.

Faith Kipyegon to receive honorary doctorate degree from University of Eldoret

Faith Kipyegon to receive honorary doctorate from University of Eldoret for remarkable achievements in athletics

Triple Olympic Champion Faith Kipyegon is set to receive an Honorary Doctorate in Education from the University of Eldoret, a recognition that highlights her exceptional contributions to athletics and her inspiring career as a world-class runner.

 The honorary degree will be awarded to Kipyegon during the university's 13th graduation ceremony, scheduled for November 21, 2024.

“Kipyegon is an accomplished middle and long-distance runner and is the reigning 1,500-meter and mile world record holder. 

"Her most notable feat was becoming the first athlete to win three consecutive Olympic gold medals in the 1,500 meters,” the university announced in a statement on Friday.

2024 has indeed been a landmark year for Kipyegon, as she claimed her third Olympic title in the 1,500 meters and broke world records in both the 1,500 meters and the mile, accomplishing these feats within a remarkable 49-day span. 

These achievements have earned her a nomination for the prestigious World Athlete of the Year 2024 award.

In addition to her records, Kipyegon also faced Olympic challenges, notably in the 5,000 meters race, where she was briefly disqualified for alleged obstruction of Ethiopia's world record holder, Gudaf Tsegay. However, the disqualification was successfully appealed by Kenyan officials, and her silver medal was reinstated.

She concluded her 2024 season on a high note, marking another year at the peak of global athletics. 

Entering the Olympic year, Kipyegon held titles as both the 1,500m and 5,000m World Champion and was the 1,500m world record holder. 

Though she began the season with uncertainty due to an injury, she quickly dispelled doubts by taking on 10,000m world-record holder Beatrice Chebet in the 5,000m race at Kenya’s National Olympic trials, winning with a time of 14:46.28.

Faith Kipyegon’s journey continues to inspire young athletes and cement Kenya's legacy in athletics. This honorary doctorate from the University of Eldoret is a tribute to her dedication, resilience, and historic accomplishments.

The Valencia Half Marathon, as star-studded as always

Once upon a time there was an athlete who didn’t know what it was like to take over an hour to run a half marathon, his legs were simply faster than that; he has tried five times, but his worst time, if that’s what you can call it, is 59:25. Three of those occasions have been in Valencia, where he won in 2019 and where he took second place in both 2022 and last year, when he clocked a personal best of 57:41, just 10 seconds off the world record and the third fastest time in history. Yomif Kejelcha arrives in Valencia hungry for glory, after an Olympic year in which he has performed at the highest level, with spectacular times and personal bests over 5000m (12:38.95) and 10,000m (26:31.01), but without the cherry on the cake of Olympic glory, having to settle for sixth place in the 25 laps of the track in Paris, an impressive achievement for 99% of athletes, a disappointment for him, who has hardly amassed any major medals.

It is doubtful that the Ethiopian team will be unable to secure victory considering that Selemon Barega, Olympic 10,000m champion in Tokyo, will also be in action, as he has had a similar season to Kejelcha in 2024, coming in just after him in Paris. Less experienced than his compatriot, Barega faces his third adventure over 21,097 m with the confidence of having run 57:50 here just a year ago in last year’s race, a performance that puts him sixth fastest of all time. It will surely depend on the collaboration between these two Ethiopian stars, once the pacers finish their work, as to how close to Kiplimo’s 57:31 they can fly through the crowded Valencian streets. The athletes in charge of pushing the tempo from the start will be the young Ethiopian Kekeba Bejiga, who will have to set a pace of 2:44/km and the Kenyan Mathew Kiplimo Langat, who will try to stay with the pace until the tenth kilometre to reach it ideally between 27:15 and 27:20. From then on, the stars will vie with each other for victory and the big question is whether they will form an alliance to beat the clock or whether each will keep an eye on the other in pursuit of victory.

The Kenyan squad will do everything they can to ensure that last year’s victory by Kibiwott Kandie, the man who broke the world record here, running 57.32 in 2020, will continue this year. Their two best assets should be Daniel Mateiko and Isaia Kipkoech Lasoi; the former has already run nine half marathons and knows the Valencian avenues like the back of his hand, coming third in both 2021 and 2022, with 58:26 as his personal best, which he will have to improve on if he wants to stand up to the Ethiopian duo. Mateiko improved his 10,000m time at the Paris Olympics, although his 26:50.81 was only good enough to place him in eleventh position. Lasoi, who is in great form after finishing third in Copenhagen six weeks ago, with a personal best of 58:10 in his fourth (!!) half of 2024, is sure to be in great shape.

Theory tells us that this quartet should be the ones to take the podium places on 27 October, but the magic of the half marathon, which is never as tight as the 42,195m, often brings wonderful surprises. One of them could well be Thierry Ndikumwenayo, who amazed in the Olympic 10,000m by smashing the Spanish record at this distance with a time of 26:49.49. After the rest required following the Games, Thierry may not have had enough time to realise his unlimited potential at this distance, but his performances over shorter distances give him sufficient room for manoeuvre to break the Spanish record, set just a year ago by Carlos Mayo with 59:39 after the previous record had remained unbroken for 22 years. Thierry will have the 59:13 held by Switzerland’s Julien Wanders as the European record in his sights and perhaps the biggest danger for him will be if he remains caught in no man’s land, as joining the leading group, who will be aiming for a sub-58 finish as always, does not seem the most sensible strategy in this his first foray over the distance. This hypothetical record would serve as a well-deserved tribute to Pepe Ortuño, who will retire as his trainer when Thierry crosses the finish line. Tadese Worku, Gemechu Dida, Edward Cheserek and Bravin Kiprop are all well under the one-hour mark and will be looking for their day of glory in Valencia. Among the Europeans, the Portuguese Samuel Barata (national record last year with 59:40), the Italian runner-up at the Europeans Pietro Riva (59:41) and the British runner Emile Cairess (60:01), fourth at the Paris Olympics in the marathon, will be competing with Ndikumwenayo.

Ngetich wants to make her debut in style

The possibility of a women’s world record will also glimmer over the Valencian asphalt on Sunday, courtesy of Agnes Ngetich, who smashed the 10K world record in Valencia on 13 January with a stratospheric time of 28.46. After that explosion, the Kenyan lost some steam, if we can refer to her 5th place in the World Cross Country Championships in Belgrade as such. During the track season she suffered from physical problems that made her give up the chance to compete in the Kenyan trials in Eugene at the last minute, thus saying goodbye to her Olympic dreams. Since then, her plan has been to make her début in Valencia over 21,097 m and, despite her status as a newcomer, it is not out of the question that she could make a serious attempt at the world record currently held by Ethiopia’s Letesenbet Gidey, who clocked an impressive 1:02:52 in Valencia in 2021. The pacemaking duties will fall to Japhet Kosgei and Vincent Nyageo, who will travel at a tempo of just under 3:00/km, to ensure a challenge to the WR if Ngetich still has some strength in her legs in the final stretch.

Following them will be a large group comprising Tsige Gebreselama, Llilian Rengeruk and Ejgayehu Taye. Gebreselama returns to the scene of her debut two years ago (1:05:46), a time she improved on this February by winning the prestigious Ras Al Khaimah Half in 1:05:14. Although, Ngetich’s biggest threat could be fellow debutant and compatriot Lilian Rengeruk, 5th in the Olympic 10,000m and with a 10K time of 29:32 set in Valencia in January, she is projected to be a strong performer over double the distance. While Taye, also making her debut at this distance, is an accomplished 5K specialist, although she also dipped below 30 minutes (29:50.53) in the 10,000 at the Ethiopian trials in Nerja. The main European hopefuls should be Great Britain’s Samantha Harrison, who improved to 1:07:10 in Valencia last year, and Germany’s Konstanze Klosterhalfen, a brilliant winner on her début two years ago with 1:05:41, although she does not seem to be in her best form at present.

Spain’s record is looking wobbly

If there is a record that has every chance of crumbling on Sunday, it is the Spanish women’s record, not because it is outdated, as Laura Luengo became the record holder just a year ago with her 1:09:41, but because her own form heralds a not inconsiderable improvement on that mark. The On Athletics team athlete will set off at a devilish pace of 3:16/3:17 per kilometre under the guidance of duathlon world champion Javier Martin to seriously threaten the 1:09 barrier. It could well be that she manages to beat that and yet not hold the record as both Irene Sanchez-Escribano and Boulaid Kaoutar are planning to run at the same pace, which could make for an exciting three-way duel. The Toledo athlete shone at the Olympic Games in Paris over her favourite 3,000m steeplechase and is facing a very exciting duel over the distance with confidence; she already ran at a Spanish record pace in the 10K in Laredo (31:35) in March and her good adaptation to asphalt is more than promising. On the other hand, the new Spanish champion Kaoutar (1:10:44 on 6 October in Albacete) already knows what it means to run under the 1:09 mark, as she clocked 1:08:57 in Gijón a year and a half ago when she was still competing under the Moroccan flag. Place your bets.

Hellen Obiri shares how love from Americans is motivating her to succeed in marathons

Kenyan marathoner Hellen Obiri has revealed how moving to the United States has become a major source of motivation for her given the way she gets treated well by Americans.

Two-time Boston Marathon champion Hellen Obiri is loving life in America since relocating to pursue her marathon dreams.

Obiri moved stateside in 2022 ahead of her marathon debut in New York that year, teaming up with a new coach and training group in Boulder, Colorado.

She joined the On Athletics Club (OAC), an elite team based in Boulder which is led by former distance runner Dathan Ritzenhein.

After a disappointing marathon debut in New York that saw her finish sixth in 2022, she has since got it right to win Boston twice (2023 and 2024) and New York in 2023, while she is looking for another victory in the Big Apple next month.

Preparation for her races means meeting different people on the road as she trains and the frequency has yielded familiarity while her success is now rubbing off on most Americans who have responded with love that has left the 34-year-old delighted and motivated.

“People here know me. Like now when I train, people say; ‘Hey Hellen, we saw you in Paris during [Olympics] closing ceremony you did so well, well done,’” she told FloTrack.

“It feels so good when people appreciate your work. I feel like I need to work extra hard for them to continue appreciating me. It keeps motivating me a lot,” he added.

Obiri will hope that the love from American motivates her to another rare double as she is looking to win both New York and Boston titles for the second straight year.

The mother of one, who relocated with her family to the US, has since adapted to life in America with Boulder’s high-altitude, rolling trails and temperate climate making it an ideal location for distance runners like her.

Are muscle imbalances slowing you down?

When you lace up for your daily run, chances are you’re thinking about mileage and endurance, not the balance of strength in your muscles. However, ignoring muscle imbalances—especially between the front and back of your body—can lead to long-term pain and injury. Here’s how to recognize and prevent this sneaky problem.

What are muscle imbalances?

Muscle imbalances occur when opposing muscles around a joint aren’t equally strong or flexible. While everyone has some degree of imbalance, it becomes a concern when it starts affecting movement or causing pain. Runners are particularly prone to imbalances between their quads (the muscles in the front of the thighs) and their glutes or hamstrings (the muscles in the back). This can lead to tight hip flexors, weak glutes and poor posture, ultimately resulting in knee, hip or lower back pain. A recent article in The New York Times highlighted how focusing on strengthening underworked muscles is key to preventing discomfort caused by repetitive strain.

Ann Crowe, a physical therapist based in Clayton, Mo., works primarily with runners and cyclists, and emphasizes the importance of strengthening all muscle groups—not just those directly used in running. She points out that many athletes focus solely on cardiovascular fitness and neglecting strength training, which is essential for stabilizing muscles during movement.

The impact of everyday activities

Muscle imbalances aren’t limited to runners or athletes. Sitting for long periods, such as at a desk, can also cause issues. Prolonged sitting often leads to tight hip flexors and a weakened core, which can result in lower back pain over time. Crowe notes that people who spend their days in front of a computer may experience poor posture and limited mobility due to this imbalance.

Recognizing the symptoms

The signs of a muscle imbalance can vary. Some people may notice recurring soreness in a specific area that doesn’t improve with rest, while others feel discomfort or tightness during certain movements. Someone with overdeveloped chest muscles and weak upper back muscles might experience shoulder pain. More seriously, imbalances can increase the risk of injury, such as hamstring strains or lower back problems.

Prevention through strength training

Preventing and correcting muscle imbalances requires regular strength training. Crowe recommends that runners incorporate exercises like single-leg squats or step-ups to target their glutes and hip stabilizers—muscles that often don’t get enough attention during runs. Spend your days in an office? Prioritize exercises that strengthen the upper back, such as bent-over rows or Romanian deadlifts, to counteract the effects of prolonged sitting.

Quick fix, long-term benefits

The good news? Muscle imbalances can often be corrected quickly with the right approach. Consistent strength training, along with varying your exercise routine, can not only alleviate pain but also boost performance and reduce the risk of future injuries.

Proactively addressing muscle imbalances will help keep your body functioning smoothly and pain-free in the long term. By paying attention to the muscles you’re neglecting, you can prevent discomfort and stay active without unnecessary setbacks.

Rory Linkletter adjusts to new coach ahead of TCS New York City Marathon

Canadian marathoner Rory Linkletter is preparing for the 2024 TCS New York City Marathon on Nov. 3 with a new coach and a renewed focus. After his previous coach, Ryan Hall, decided to step away from coaching following the Paris 2024 Olympics, Linkletter was forced to seek new guidance with less than 10 weeks to go until the race.

For Linkletter, his Paris Olympic marathon was a mix of pride and disappointment. He was proud to represent the red and white at an event he had always dreamed about competing at, but he felt his race was underwhelming. “I feel like I didn’t show my best,” Linkletter said on his 47th-place finish (2:13:09). 

Linkletter told Canadian Running his preparation for Paris centred heavily on mastering the challenging course and hills: “I felt like I needed to get strong and run hills, but at the end of the day, it’s always the fittest man who wins,” he says. “I got too far away from speed and power.”

He took a week off after Paris and then dove back into training, focusing on his next challenge–the 2024 New York City Marathon. During his time off, Linkletter was taken by surprise when Hall announced he would be stepping back from coaching. “I was shocked. It was all so sudden,” Linkletter admits. “If you knew Ryan, you wouldn’t be surprised, but I didn’t expect it to happen so soon.”

New beginnings 

Balancing the post-Olympic blues with the sudden coaching transition wasn’t easy, but Linkletter says he’s the most motivated to train when he’s disappointed.

The 2:08:01 marathoner initially created his own training plan for NYC, and reached out to a few people he trusted for feedback. One of those was Jon Green, coach of U.S. Olympic marathon bronze medallist Molly Seidel. “We met up, had a conversation, and he said he’d be happy to help me get to NYC,” Linkletter says. “By the time we met again, he had mapped out a plan for me. I liked what he had.”

Green is someone Canada’s second fastest marathoner has long respected, going back to their days racing against each other in the NCAA—Linkletter competing for Brigham Young University (BYU) and Green for Georgetown. Now, as a coach-athlete duo, they’re working to fine-tune Linkletter’s strengths for the NYC Marathon in his home of Flagstaff, Ariz.

Moving forward

Training in Flagstaff has become a constant for Linkletter. He’s found a home in the high-altitude environment, which is known for its ideal training conditions. “I love it here,” he says. “It’s one of the best, if not the best, places to train.” With the NYC Marathon on the horizon, Linkletter is content in Flagstaff, but remains open to exploring options that will best prepare him for the future. “Paris was awesome, but I want to be there again in L.A. 2028 and be the best version of myself,” he says.

By then, Linkletter will be 31 years old—what he believes will be his prime—and he’s determined to make every year count as he builds toward the goal.

IRONMAN Kona 2024 World Championship head to head: Sam Laidlow vs Magnus Ditlev

The defending men’s IRONMAN World Champion versus a two-time fastest long distance record holder. Sam Laidlow and Magnus Ditlev are two of the strongest contenders set to take to the start line at the 2024 IRONMAN World Championship in Kona this weekend. Laidlow is looking to make it back-to-back World Championship titles. And Ditlev looks fired up with a score to settle after, in his words, Laidlow “dusted my ass the last two editions of this race.”

Kona is the stage for an epic showdown as the pair lock horns over the full distance for the first time since Nice 2023 but who could come out top trumps if it all comes down to a head to head in Kona? TRI247’s Jenny Lucas-Hill looks at how the pair stack up. Are we in for a battle of the ages?

Sam Laidlow vs Magnus Ditlev – who’s most likely to take the crown in Kona?

Laidlow and Ditlev will surely feature top of many people’s podium picks for the IRONMAN World Championship in Kona. Laidlow coming in with a title to defend. And Challenge Roth record-setter Ditlev arriving at the start line with a title to try and grasp. We’ve only seen Sam Laidlow and Magnus Ditlev at the same race twice this year – and the score is 1-1. Ditlev finished 1st to Laidlow’s 9th at Miami T100. And Sam took the win at London T100, with Magnus trailing in 4th.

So as we see the pair go head to head over the full Iron distance for the first time since Nice 2023, which of these superstar athletes is most likely to leave the Big Island wearing the Kona victory crown?

Magnus Ditlev 2024 performances and form

The 2024 race season got off to a strong start for Magnus Ditlev, who placed third at last year’s men’s IRONMAN World Championship in Nice. An early-season race at Miami T100 in March saw him take a resounding win. On a day where the extreme heat and humidity saw other athletes dropping like flies – there were 6 DNFs – the Great Dane was able to stay strong and finish top of the podium ahead of a storming Sam Long.

But that dominant start to the season was then scuppered a little over a month later, as a bike crash just days before Singapore T100 resulted in a broken wrist which took Ditlev off the start list. We didn’t see him race again until June, where he finished 4th behind the sprinting trio of Marten Van Riel, Rico Bogen and Kyle Smith at San Francisco T100.

With a focus on that 100km distance, we didn’t see Ditlev on a full distance start line until July. Magnus returned to Challenge Roth, a race where he set a record-breaking time for the 140.6 mile distance in 2023. And any doubts over Ditlev’s form were soon extinguished, as he took the win – and broke his own record in the process. We’ve become accustomed to seeing Ditlev have to make up time on the bike after the swim. But what will be alarming for competitors is the strong swim he had in Roth – exiting the water just 51s back from the leaders. Wet conditions slowed him down a touch on the bike compared to 2023, but he still covered the 112 miles in under 4hrs. And that characteristically strong bike split was backed up by an incredible run – completing the marathon in 2hrs 34 mins, to cross the finish line eight minutes ahead of the rest of the field. And while many might note the absence of uber-runner Patrick Lange, who surely would have been making his way up to somewhere near Ditlev’s shoulder on the run if he hadn’t been forced to pull out of the race after the swim. What’s noteworthy is that Ditlev also ran a full three minutes faster than his Roth 2023 run split. A Magnus Ditlev who can exit the water within striking distance, tear up the field on the bike, and hold strong on the run is a Magnus Ditlev to be scared of.

Ditlev has been consistently in the mix this season, with two wins backed up by two fourth place finishes. And don’t forget, with Kona being that much later this year, the Great Dane has had more time to recover from his Challenge Roth effort compared to 2023. We know from Miami T100, he’s an athlete who can keep his cool when the heat is on – in all senses of the phrase. That characteristically calm, controlled confidence sets him up in a good place for Kona.

Sam Laidlow – the reigning IRONMAN World Champion’s 2024 performances and form

We haven’t really seen where Sam Laidlow is at over the full distance yet this year. That DQ at IRONMAN Vitoria-Gasteiz meant he kept out of the race dynamics – getting to the finish line to validate his Kona slot.

Laidlow has also been a little hit and miss in the T100 series, with a 9th in Miami and a DNF in Singapore to start the season. Though his most recent win in London and 2nd place in Ibiza after going shoulder to shoulder with Marten Van Riel (despite the pair taking a wrong turn), suggest his form is shaping up just in time for Kona. And we learned in 2023 that an up-and-down season doesn’t mean you should count Laidlow out. Don’t forget that last year he took the win in Nice just a few weeks after his DNF at the PTO Asian Open.

We know that it’s typically harder to be the person on top returning to defend a title, versus being the person chasing. But what’s interesting about Sam Laidlow is that he’s proven his ability to shake off the doubters. Many dubbed his Kona 2022 podium finish as a one-hit wonder. And his hit-and-miss season in 2023 might have proven them right, were it not for a dominant victory at the IRONMAN World Championship in Nice. When it mattered, he pulled it out the bag.

He proved again that he can tune the doubters out at London T100. He came into the race far from being a favourite for the win. And set tongues wagging as he was the only athlete who chose to swim without a wetsuit – many mocking the choice as he exited the water significantly further back than we’re used to seeing. But his choice was soon vindicated as he put down a confidence-boosting performance to take the win.

Where many athletes would crumble under the scrutiny of doubters and the pressure of defending a title, Laidlow seems to thrive. In fact, speaking after that win in London Laidlow said: “Whatever happens next, it’s great. I’ve got a lot of years ahead of me and if I win Kona this year, great. If I don’t, doesn’t matter. Of course I want to win and I’m going to do everything for that. But yeah, I’ve got nothing to prove, I’ve proven myself over the T100 and I’ve proven myself over Ironman.”

That ‘nothing to prove’ attitude, while still acknowledging that there’s everything to win, could give him the edge when the Big Island of Kona turns the screws this Saturday.

Verdict

The World Championship race in Kona will be the first time this year we get to see Sam Laidlow and Magnus Ditlev go head to head over the full Iron distance since last year’s IMWC in Nice. On the twists and turns of the French climbs, we saw Magnus Ditlev almost bike his way up to the front of the race. But it wasn’t enough to reel in Laidlow.

Cast our minds back to Kona 2022, and a similar story played out. Ditlev made a phenomenal charge to the front of the race which left even the mighty Norwegian duo of Blummenfelt and Iden struggling to hold his wheel. But it wasn’t enough to shake Laidlow, who not only reclaimed the lead – but set a new bike course record in the process. Ditlev picked up a drafting penalty which took him out of contention. And a Kona win wasn’t meant to be for Laidlow, who was overtaken by Gustav Iden just three miles from the finish line.

All of that means Ditlev will want to make it third time lucky and finally get ahead of Laidlow for good on the World Championship stage. He said in a recent Instagram video that he’s been having ‘nightmares’ ever since Laidlow “completely dusted [his] ass the last two editions of this race.” And both athletes have unfinished business on the Big Island. As much as Laidlow says it doesn’t matter – there’s got to be a part of him that wants to follow in the footsteps of Jan Frodeno and Patrick Lange to make it two for two.

Of course, I have to take some poetic licence in this hypothetical head to head scenario here. The likes of Blummenfelt – who was blisteringly quick at IRONMAN Frankfurt and is said to be targeting the overall Kona course record. And Patrick Lange, a former Kona champion who’s got a score to settle with that sub-2:30 marathon goal, will in reality be shaking up the dynamics – and hopefully creating an epic multi-athlete battle charging towards the finish line.

But if it does come down to a head to head battle between Laidlow and Ditlev for the win in Kona this year… despite all the signs being there that Laidlow could have the edge, my money is on Magnus Ditlev. Cool-headed he might be, but he’s clearly got some white hot flames in his belly to get out there and beat Laidlow to the finish line. A fired up Magnus Ditlev is a force to be reckoned with. Go prove me right, Magnus!

Sorome Negash eyes follow-up success in Dublin Marathon

Sunday next will see the 44th staging of the Irish Life Dublin Marathon, with Sorome Negash of Ethiopia, who won the women's race in the 2023, set to defend her title.

Negash posted a time of 2:26:22 last year and will face competition from fellow Ethiopian Muliye Dekebo, who has a personal best of 2:25:35, and Asmirach Naga, who placed third in her marathon debut at the Rabat Marathon with a time of 2:26:55.

Ann-Marie McGlynn, who competes for Letterkenny AC was the first Irish woman home 12 months ago, when finishing fifth, and again will be looking to retain her national marathon title.

Gladys Ganiel (North Belfast Harriers) Caitlyn Harvey (Road Runners AC) and Grace Lynch (DSD AC) and Aoife Kilgallon (Sligo AC) will be the other home-based names to watch, with the latter finishing the Sligo Coast to Coast 10 Mile race in a respectable 57:12 despite windy conditions.

Spain’s Aya Lamdassem is the leading contender for the men's overall win, with a personal best of 2:06:25 achieved in Seville in 2022 and a season-best of 2:09:43. He also finished fifth at the 2020 Tokyo Games. Also in contention podium positions are Aweke Ayalew from Bahrain, Ethiopia's Abebaw Desalew and and Cypriot Amine Khadirir.

Of the Irish contingent, Hugh Armstrong from Ballina AC has set his sights on winning the national marathon for the fifth consecutive year, this after an impressive year in which he won all four races in the Irish Life Dublin Race Series, including the five-mile, 10km, 10-mile, and half-marathon.

This will be Armstrong's second time competing in this race; he placed third in the National Championships in what was his marathon debut in 2019. With a personal best of 2:12:26 from the 2020 Seville Marathon, he will face strong competition from Cork's Ryan Creech of Leevale AC, who achieved a personal best of 2:12:28 in Seville this year. Creech, who finished second last year, is looking to improve on that result. Ryan Forsyth from Newcastle & District AC, who secured third place last year, will also be part of the field.

In the wheelchair race, Sean Frame will participate after finishing 12th in this year’s Berlin Marathon.

A total of 22,500 competitors are set to compete in this year's race. It will begin in Leeson Street Lower at 9am and conclude on Mount Street, just beyond the Peppercanister Church.

There will be over €100,000 in prize money available, along with national titles for senior men and women, as well as prizes for master categories and team awards.

Legendary American athlete Julia 'Hurricane' Hawkins dies aged 108

In 2017 she earned her nickname by being the oldest woman to compete in the National Senior Games 50m and 100m dash events.

The running community has lost a legend with the passing of 108-year-old Julia Hawkins.

Hawkins, known in running cirles as 'Hurricane' became an inspiration for athletic feats in her second century of life. Hawkins took up competitive cycling in her 70s, but she achieved national fame as a runner.

In 2017, aged 101, Hawkins earned her nickname by becoming the oldest woman to compete in the National Senior Games 50m and 100m dash events, records she broke two years later.

Both years, she ran faster than the winners of the 94-99 age brackets. She became the first woman and first American to establish a 105-plus age group track record, said Del Moon, director of communications and media for the National Senior Games Association.

She never ran competitively until 2016, when her four children signed her up for the Louisiana Senior Games. At 75, Julia Hawkins began competing in cycling at the Louisiana Senior Games. In 1996, she went to her first nationals in San Antonio. She went on to win two gold medals at each of the next three National Senior Olympics and was the only entrant in her 85-89 age group in 2001.

Can running cure your hangover?

Many of us have been there: a fun night out turns into a rough morning, complete with a pounding headache, nausea and overwhelming fatigue. While there are countless supposed remedies, from greasy breakfasts to the infamous “hair of the dog,” a recent study suggests that regular exercise—especially vigorous activities like running—could help reduce the severity of hangover symptoms.

The science behind it

Published in the journal Addictive Behaviors, the study explored the relationship between physical activity and hangovers among 1,676 undergraduate students. All participants engaged in at least 30 minutes of moderate exercise per week and answered questions about their drinking habits, physical activity and hangover experiences.

The findings? Those who exercised more vigorously, such as through running, experienced less severe hangover symptoms. While the study only established a correlation, there are some interesting reasons why this might be the case.

Better metabolism, faster recovery

Exercise boosts metabolism, which helps the body process alcohol more efficiently. It also improves circulation, which could aid in flushing out acetaldehyde, a toxic byproduct of alcohol that contributes to hangover symptoms. This may explain why those who regularly engage in vigorous exercise report less intense hangovers.

Not a cure, but it helps

While running and regular exercise can make hangovers more bearable, it’s important to remember they aren’t a magic cure. The best way to avoid a hangover is to drink in moderation—or not at all. Recent research has shown that alcohol, once thought to have some health benefits in moderation, now offers no benefits and poses various health risks. However, if you do indulge, maintaining a regular exercise routine could make the morning after more manageable.

Exercise vs. working out hungover

One important note: while regular exercise seems to help with hangover symptoms, working out during a hangover can actually make things worse. The body is already dehydrated and stressed, so pushing yourself with a hard workout might only add to your discomfort. Instead, opt for light activities like walking or yoga to help boost your mood without adding strain.

The bottom line

While running won’t completely cure a hangover, it may reduce the severity of symptoms for those who maintain an active lifestyle. By boosting your metabolism, improving your sleep and reducing inflammation, regular exercise could help you bounce back faster after a night of drinking. But as always, the best way to avoid a hangover is to drink responsibly.

Olympic sprint champions to star in SPRINT’s second season on Netflix

Three months after its debut, Netflix’s popular track and field series SPRINT is set to return with a highly anticipated second season. Premiering on Nov. 13, the new season will give fans an intimate behind-the-scenes look at the 2024 Paris Olympics, focusing on the four Olympic champions in the 100m and 200m: Noah Lyles, Julien Alfred, Letsile Tebogo and Gabby Thomas.

The first season of SPRINT, which premiered on Netflix in July, took viewers through the build-up to the Paris Olympics and explored the lives of several elite sprinters during the 2023 World Championships. With the Olympic torch now on its way to Los Angeles for the 2028 Games, the second season shifts focus to the dramatic races in Paris, bringing new faces and stories to the forefront.

Fans can look forward to reliving historic moments, such as Tebogo’s gold in the 200m, where he clocked an impressive 19.46 seconds—placing him fifth on the all-time list and earning Botswana its first-ever Olympic gold. The series will also highlight Alfred’s win in the 100m, marking St. Lucia’s first Olympic gold, along with Thomas’s triumph in the women’s 200m. Meanwhile, Lyles’s standout persona, both on and off the track, promises to deliver never-before-seen Olympic moments to the Netflix screen.

After watching the trailer, it appears there is no coverage of the men’s or women’s relay races from the 2024 Olympic Games, meaning no Canadian men’s 4x100m relay triumph featured in the second season of the series.

The documentary series is produced by Paul Martin at Box to Box Films, the same production company behind other Netflix successes such as  Full Swing and Formula 1: Drive to Survive. SPRINT aims to bring track and field closer to fans, offering exclusive access to the sport’s biggest names and their path to superstardom. As viewers get a front-row seat to the athletes’ triumphs and struggles, SPRINT Season 2 will reveal the resilience required to become an Olympic champion.

Canada’s Kieran Lumb to make half-marathon debut at B.A.A. Half

After a busy summer on the track that saw him win his second consecutive national title in the 1,500m and make his Olympic debut for Team Canada in Paris, Vancouver’s Kieran Lumb is not ready to call it a season just yet. The 26-year-old is set to step up in distance, making his half-marathon debut at the B.A.A. Half on Sunday, Nov. 10 in Boston.

After a busy summer on the track that saw him win his second consecutive national title in the 1,500m and make his Olympic debut for Team Canada in Paris, Vancouver’s Kieran Lumb is not ready to call it a season just yet. The 26-year-old is set to step up in distance, making his half-marathon debut at the B.A.A. Half on Sunday, Nov. 10 in Boston.

The half marathon is 14 times longer than Lumb’s usual 1,500m event, but he’s embracing the challenge. “My coach and I wanted to try something different this fall and emphasize strength,” Lumb told Canadian Running. “It’s been refreshing to mix things up.”

Lumb has been training at altitude in Park City, Utah, for the past few weeks—something he hasn’t been able to do since turning professional in 2023.

In the past two years, Lumb has represented Team Canada in the men’s 1,500m at the 2024 Olympic Games and the 2023 World Athletics Championships in Budapest, though he did not advance past the heats at either event. Earlier this year, he reached the men’s 1,500m final at the 2024 World Indoor Championships in Glasgow, finishing 13th.

He has had success on the roads so far in his career, placing fifth in the men’s road mile at the inaugural World Road Running Championships in Riga, Latvia last October.

Lumb says he’s excited to compete against Flanagan and Fafard, two athletes he rarely faces. Flanagan, a former Canadian half-marathon record holder, briefly held the accolade in 2022 after running 61 minutes at the Valencia Half Marathon. Flanagan’s record was surpassed by Cam Levins at the Vancouver First Half in February 2023, with Levins’ time of 60:18 still standing as the top Canadian mark.

The scenic Boston Half course winds through the city’s Emerald Necklace Park System, passing landmarks such as the Arnold Arboretum, Jamaica Pond and Franklin Park Zoo. The finish line is in Franklin Park, just south of the city.

Elisha Rotich and Yeshi Chekole head strong elite fields in Frankfurt

Elisha Rotich of Kenya and Ethiopia’s Yeshi Chekole head the elite field of the Mainova Frankfurt Marathon next Sunday. Rotich has a personal best of 2:04:21 while Chekole’s personal record stands at 2:21:17. More than 14,000 marathon runners have entered the Mainova Frankfurt Marathon which is a World Athletics Elite Label Road Race.

A number of athletes had to cancel their start recently due to either injury or visa problems. Among them are Ethiopians Herpasa Negasa and Tigist Abayechew as well as Eric Kiptanui of Kenya. The men’s start list now features four runners with personal bests of sub 2:07:00 and another ten who have run below 2:10:00. 

While the leading men will probably run a 2:05 pace and organisers hope that a winning time slightly below that mark might be possible, the women could produce the highlight at the 41st edition of Germany’s oldest city marathon. They are expected to attack the course record of Valary Aiyabei. The Kenyan ran 2:19:10 in 2019. Five women have entered the race featuring personal bests of sub 2:23:00. Additionally Ethiopia’s Hawi Feiysa might do very well. She currently has a PB of 2:23:36. But her half marathon time of 65:41 suggests that she should be able to run much faster. Additionally Hawi Feiysa ran a brilliant race at the World Cross Country Championships in Bathurst, Australia, last year when she placed sixth. 

Tom Thurley and Laura Hottenrott lead the domestic challenge in Frankfurt. Thurley was second in this year’s national championships with 2:14:52 and Hottenrott ran 2:24:32 in Valencia a year ago. She competed in the Olympic marathon in Paris and finished 38th. 

Elite runners with personal bests

MEN

Elisha Rotich  KEN  2:04:21

Lencho Tesfaye  ETH  2:06:18

Aychew Bantie  ETH  2:06:23

Birhan Nebebew  ETH  2:06:52

Gossa Challa ETH 2:07:43

Workneh Serbessa ETH 2:07:58

Abdelaziz Merzougui  ESP  2:08:00

Gerba Dibaba ETH 2:08:25

Jake Robertson  NZL  2:08:26

Belay Bezabeh ETH 2:08:58

Ebba Chala SWE 2:09:06

Reuben Narry KEN 2:09:06

Bernard Muia KEN 2:09:17

Vincent Ronoh KEN 2:09:21

Tom Thurley  GER 2:14:52

Jonathan Dahlke  GER  2:15:42

Jan Lukas Becker GER Debüt

WOMEN

Yeshi Chekole ETH 2:21:17

Shuko Genemo ETH 2:21:35

Magdalyne Masai  KEN  2:22:16

Kidsan Alema ETH 2:22:28

Meseret Dinke ETH 2:22:52

Betty Chepkwony KEN 2:23:02

Agnes Keino KEN 2:23:26

Hawi Feiysa ETH 2:23:36

Linet Masai  KEN  2:23:46 

Laura Hottenrott GER 2:24:32

Tadelech Nedi ETH 2:26:23

Georgina Schwiening GBR 2:26:28

Aberash Korsa  ETH 2:29:04

Grøvdal and Nordas win over 10km at the Hytteplanmila

Three-time European cross country champion Karoline Bjerkeli Grøvdal dominated the women’s 10km at the Hytteplanmila in Hole on Saturday (19).

Grøvdal won the women’s race - and the Norwegian 10km title with it - in 31:12, winning by over two minutes from 17-year-old super-talent Wilma Anna Bekkemoen Torbiörnss whose time of 33:29 was a Norwegian U18 best.

The Hytteplanmila is Grøvdal's traditional opening race to her winter campaign and she has won in Hole no less than 10 times since 2012. It was on this course that she famously smashed Ingrid Kristiansen’s 31-year-old Norwegian 10km record by 27 seconds with a run of 30:32 which is currently fifth the time on the European all-time list and remains the course record.

Grøvdal is likely to aim for a fourth successive senior title at the 2024 SPAR European Cross Country Championships in less than 50 days’ time in Antalya, Turkey but the Norwegians will also have a genuine medal hope in Bekkemoen Torbiörns in the U20 women’s race.

Bekkemoen Torbiörnss won bronze in the 1500m at the Banska Bystrica European Athletics U18 Championships and the teeanger concluded her season by clocking Norwegian U18 bests over 1500m (4:09.80) and 3000m (9:03.17).

In the men’s race, world 1500m bronze medalist Narve Gilje Nordas won in 28:24 - his four consecutive win - by four seconds from Sweden’s Suldan Hassan (28:28) and Per Svela (28:32).

Former European marathon record-holder Sondre Nordstad Moen was fifth in 28:48. 

Elsewhere on the roads…

Just over two months after finishing 26th in the Paris 2024 Olympic Games, Israel’s Maru Teferi finished a close third in the TCS Amsterdam Marathon in a lifetime best of 2:05:42, just behind Ethiopians Tsegay Getachew (2:05:38) and Boki Asefa (2:05:40).

Khalid Choukoud was the first Dutch finisher in 10th in 2:09:30 with Filmon Tesfu a creditable 13th on his marathon debut in 2:10:58.

In her last race of the season, 2022 European 10,000m silver medallist Eilish McColgan finished fourth in the New Delhi Half Marathon in high temperatures and humidity in 69:55. 

In conjunction with the Ljubljana Marathon, home favorite and 2019 European U20 5000m champion Klara Lukan impressively won the adjoining women's 10km in 31:49 by over two minutes.

IRONMAN Kona 2024: Kristian Blummenfelt targets World Championship RECORD

There is one triathlon summit Kristian Blummenfelt has yet to scale, and this Saturday (October 26) in Hawaii he bids to end the wait.

Kona 2024 sees the professional men return to the Big Island for the first time in two years to fight out the 2024 IRONMAN World Championship, with a stellar field set to line up.

Blummenfelt, third behind compatriot Gustav Iden in 2022, will likely start the favourite to top the podium this time, with his friend and rival still rebuilding from a 2023 beset by injury and personal tragedy.

It will not be a cakewalk though (when is Kona ever a cakewalk), with defending champion Sam Laidlow, two-time king Patrick Lange and giant Dane Magnus Ditlev among those also set to toe the line.

Blummenfelt has already shown he is Ironman-ready for this test – remember how he aced Frankfurt less than two weeks after racing the Mixed Relay at the Paris 2024 Olympics? A blistering 7:27:21 – topped off by a 2:32:29 marathon – shocked many, including the man himself.

Blummenfelt Kona prep

Since then Blummenfelt and Iden have been preparing for Kona in the familiar surroundings of Flagstaff, Arizona. And according to Kristian’s coach Olav Aleksander Bu, things are going well.

The Norwegians are always brutally honest about where they are at heading into a race, and always fiercely ambitious with their goals. This time is clearly no different, Blummenfelt is aiming not just to win…

Bu told TRI247: “Prep has been good. It helps that it is a couple of weeks later this year. Race day will have to show what he is capable of ? The weather plays a big role, but a record is always a good target.”

The current Kona record remember was set just two short years ago, in the last Pro Men championship race on the Big Island. That was Iden with a spectacular 7:40:24.

Once Kona is in the rear view mirror, all attention will turn to what Blummenfelt does from 2025 on. That ambitious plan to move to pro cycling and the Tour de France appears to be dead, so he is once again all in on triathlon.

What next for Blummenfelt in 2025?

If L.A. 2028 is confirmed as a future goal, the big question will be how ‘Big Blu’ approaches the four-year cycle heading once more towards the greatest show on earth.

As Bu told TRI247 recently, 10 months of short-course preparation and racing heading into Paris 2024 was ‘mission impossible’, so it is likely the 30-year-old from Bergen would transition back down in distance much earlier next time round.

Bu explained: “We’ll have to come back to this later, but if LA becomes realistic, it means transitioning earlier with more short-course racing. However, with the development we have seen around the tactics, involving dedicated domestiques, it has become a less interesting sport from an individual level, and more a “team” sport.”

We also asked Bu who he fears among the opposition this coming Saturday, and his response as ever was illuminating. The focus is 100 percent on elite preparation and performance from his own athletes, and absolutely nothing else.

“I don’t know, as I really don’t pay attention to what others do. I obviously know some of the household names, which have been on the podium the last few years, but not how they are performing and who is on the start line.”

Loice Chemnung smashes course record at Tokyo Legacy Half Marathon

Loice Chemnung has set a new course record at the Tokyo Legacy Half Marathon leading a strong Kenyan performance.

Loice Chemnung etched her name into the record books after a stunning performance at the third edition of the Tokyo Legacy Half Marathon held on Sunday at the iconic Japan National Stadium.

The 27-year-old Kenyan long-distance runner broke the course record in style, clocking an impressive time of 1:07:27, significantly improving the previous mark and showcasing her exceptional talent.

Chemnung, who entered the race with the fastest time on paper—1:05:58, set earlier this year at the Málaga Half Marathon—lived up to expectations by leading from the front.

The 2014 World U20 5000m fifth-place finisher displayed her strength and determination as she ran a near-flawless race.

She crossed the finish line in a new course record of 1:07:27 obliterating the previous record and making her mark in the international running scene.

Her performance left a gap of almost four minutes between herself and the second-place finisher, Mao Kiyota of Japan.

Kiyota, the 2015 Asian 5000m bronze medalist, put up a valiant effort but could only manage 1:11:29, a distant second.

Meanwhile, Mongolia's Khishigsaikhan Galbadrakh rounded out the top three, clocking 1:12:12 to claim the final spot on the podium.

Chemnung’s dominance in the women's race set the tone for a thrilling day of racing but it was not just her success that stood out.

In the men's category, Kenyan runners continued their tradition of excellence. Defending champion Evans Keitany, who had won the title the previous year, saw his compatriot Amos Kurgat steal the show.

Kurgat ran a phenomenal race, clocking 59:52 and smashing the previous course record of 1:00:10, set by Vincent Kipkemoi during the inaugural race in 2022.

Kurgat’s performance was nothing short of spectacular, becoming the first man to run sub-60 minutes in the history of the event.

His victory was followed by another Kenyan, Bedan Karoki, who clocked 1:00:38 to secure second place, improving on his third-place finish from last year.

Paul Kuira, also of Kenya, came in third, crossing the line in 1:00:49. All three podium finishers managed to run faster than the previous course record, further cementing the dominance of Kenyan runners at this year's race.

Elsewhere, in Spain, Uganda’s Ezekiel Mutai won the Bilbao Half Marathon, clocking 1:01:13.

However, it was the Kenyan duo of Wilson Kiprono Too and Josphat Kiprono Menjo who grabbed headlines by finishing second and third, respectively.

Kiprono Too clocked 1:01:24, while Menjo came home in a personal best time of 1:01:28, rounding off a strong showing for Kenyan athletes on the international stage.

The women's race in Bilbao was another moment of glory for Kenya.

Purity Kajuju Gitonga, making her debut at the half marathon distance, clinched the title with an impressive time of 1:08:52.

Gitonga led a Kenyan sweep of the podium, with Sheila Cherotich finishing second in 1:10:34, and Sheila Jeruto taking third in 1:13:27.

All three athletes were racing their first half marathon and managed to dominate the field, underscoring Kenya's depth of talent in long-distance running.

Bernard Ngeno headlines strong men's field for Boston Half Marathon

Thousands of athletes, including top contenders like Bernard Ngeno and Melknat Wudu, will compete in the Boston Half Marathon on November 10, with elites aiming for records and personal bests.

Thousands of athletes will be looking to make an impression at the Boston Half Marathon on Sunday, November 10.

The men’s race boasts four men who have clocked personal bests under one hour. Headlining the field will be Bernard Ngeno who has a personal best time of 59:07 minutes. Isaac Kipkemboi (Kenya, 59:17), Bravin Kiptoo (Kenya, 59:37) and American Leonard Korir are also some of the headliners of the field.

Bernard Ngeno is fresh from racing at the Principality Cardiff Half Marathon where he finished 15th. He is one of the most decorated road runners and has won eight international half-marathons. On his part, Leonard Korir has represented Team USA at two Olympic Games, including at the Paris Olympic Games.

Others confirmed for the event include Ben Flanagan of Canada and Yemane Haileselassie from Eritrea and they are both familiar with the roads. Flanagan finished second at the 2023 Boston 5K while Haileselassie was third at last year’s Boston Half Marathon.

Others confirmed for the race include Sam Chelanga who was third at the 2012 Boston Half Marathon and seventh last year. Daniel Mesfun finished 15th at the U.S. Olympic Trials Marathon.

The women’s race is headlined by Ethiopia’s Melknat Wudu who is fresh from winning the 10km title and she will be back to make her half marathon debut. Wudu ran 31:15 to win the race and is a two-time World Junior Championships silver medalist on the track.

She will be up against fellow Ethiopians including Mestawat Fikir and Bosena Mulatie, the duo who finished second and third at last month’s Berlin Marathon.

Uganda’s Sarah Chelangat, Ethiopians Fentaye Belayneh and Mebrat Gidey, and Britain’s Calli Hauger-Thackery will also be in the race. Chelangat placed 12th at the 2024 Olympic 10,000m, while Belayneh was runner-up at the Boston Half Marathon in 2023 and she will be out to go one place better.

Gidey placed 10th at the 2024 World Cross Country Championships while Hauger-Thackery set a lifetime best 2:21:24 at the Berlin Marathon this year, finishing seventh.

“Nearly 9,000 athletes will take part in this year’s Boston Half, and at the front of the field will be fan favorites striving for event records and personal bests,” said Jack Fleming, President and CEO of the B.A.A.

“We’re eager to welcome competitors from more than 40 countries to the roads of Boston, ranging from the world’s best to those looking to complete their first half marathon.”

Kwizera and Niyomukunzi confirm supremacy in Amorebieta

Rodrigue Kwizera and Francine Niyomukunzi completed an unprecedented Burundian double at the Cross Internacional Zornotza – the first Gold event of this season’s World Athletics Cross Country Tour – in Amorebieta on Sunday (20).

Niyomukunzi won the women’s race by more than a minute, while Kwizera kicked ahead on the final lap to take the men’s race.

Uganda’s Dan Kibet went off like a bullet in the men’s 8.7km event, covering the opening kilometer in a swift 2:47, followed only by his compatriots Oscar Chelimo and Kenneth Kiprop as well as pre-race favourite Kwizera.

Chelimo, the 2022 world 5000m bronze metallist, took turns with Kibet at the front with the second kilometer covered in 2:50. Teenager Kiprop remained at the back of the lead quartet but was starting to struggle.

The pace settled on the second lap, which was covered in 6:03. With 14 minutes on the clock, Kwizera moved into the lead for the first time and his first change of speed was enough to leave Kiprop behind. The lead trio reached the bell together, but Kwizera then launched a devastating burst of speed on the final lap – covered in 5:48 – to win by 12 seconds from Chelimo, 25:29 to 25:41. Kibet was a further eight seconds behind while a fading Kiprop was overtaken in the later stages by Kenya’s Mathew Kipchumba Kipsang.

“It was a tough race for me because it was hot,” said Kwizera. “The first kilometers were quite fast and I preferred to stay at the back of the leading pack; then I moved to the front to asses my rivals’ energy and at the bell I decided to push hard, not to wait to the later stages. It’s important for me to accumulate points for the Cross Country Tour as I have been the winner for the last two seasons. I’ll next race in Atapuerca on Sunday.”

In the women’s 8.7km race, 2021 winner Niyomukunzi took command from the outset, closely followed by Spanish marathon record-holder Majida Maayouf. They slowly began to open up a gap on a chase quintet comprising Hungary’s Lili Anna Vindics Toth, Ecuador’s Katherine Tisalema and the Spanish trio of Carolina Robles, Cristina Ruiz and Ángela Viciosa.

Maayouf couldn’t live with Niyomukunzi’s swift cadence for much longer, though, and the Burundian reached the 3km mark with a four-second lead over Maayouf, herself 16 seconds ahead of Vindics-Toth and Robles.

At the bell, Niyomukunzi’s lead had grown to 44 seconds and she extended that to more than a minute by the time she reached the finish line in 30:07. On the final lap, Maayouf managed to dispose of Robles’ challenge while Vindics-Toth finished fourth.

“I decided to push from the start, but Maayouf joined me in the lead so I kept on increasing the pace and fortunately I broke away from her,” said Niyomukunzi, who’ll also be racing in Atapuerca next weekend. “I felt quite strong throughout the race.”

Leading results

Men (8.7km)

1 Rodrigue Kwizera (BDI) 25:29

2 Oscar Chelimo (UGA) 25:41

3 Dan Kibet (UGA) 25:49

4 Mathew Kipchumba Kipsang (KEN) 26:07

5 Kenneth Kiprop (UGA) 26:16

6 Egide Ntakarutimana (BDI) 27:09

7 Nassim Hassaous (ESP) 27:15

8 Fernando Carro (ESP) 27:18

9 Abdisa Fayisa (ETH) 27:33

10 Abderrahman El Khayami (ESP) 27:35

Women (8.7km)

1 Francine Niyomukunzi (BDI) 30:07

2 Majida Maayouf (ESP) 31:11

3 Carolina Robles (ESP) 31:19

4 Lili Anna Vindics-Toth (HUN) 31:34

5 Cristina Ruiz (ESP) 31:46

6 Carla Arce (ESP) 31:51

7 Katherine Tisalema (ECU) 31:56

8 Angela Viciosa (ESP) 32:08

9 Azucena Díaz (ESP) 32:53

10 Irene Pelayo (ESP) 33:05

Andrew Bowman wins Detroit Free Press Marathon men's race; then greets his triumphant wife

Andrew Bowman said it was all part of the master plan.

The 30-year-old from Ferndale held up his end of the deal when he captured the men’s title with a time of 2 hours, 17 minutes and 47 seconds in Sunday’s 47th Detroit Free Press Marathon presented by MSU Federal Credit Union.

And just 25 minutes later, he was waiting at the finish line with a big hug and embrace of his wife, Sydney Devore-Bowman, who captured the women’s title with a 26.2-mile clocking of 2:42:46.

Both had previously won marathons at Pittsburgh, Sydney in 2018 and Andrew on May 5 of this year, but this was a first time to celebrate together in their burgeoning long-distance running careers.

Good weather, but unwelcome wind at the end

“The motivation with Pitt is where she had won it,” said Andrew, a running coach and personal trainer. “That’s where her marathon career took off and she’s the one that got me into marathon running. And she was like, ‘This could be a shared moment for us.’ And I’m so grateful for that. It’s another moment to share in this thing that we’re passionate about — all the highs and the lows. And it’s just a good reminder, we have this common interest, but even coming into this with all the nerves, we just kept looking at each other and we’re like, ‘Even if we don’t pull it off, I still love you and I’m still grateful to be on this journey with you and to enjoy this moment.’ ”

The race was run under nearly ideal conditions, low 40s at the start and winds up to 11 mph on the international course that crossed both the Ambassador Bridge and Detroit-Windsor Tunnel. The route also featured Detroit neighborhoods, including Woodbridge and Indian Village, passing through the Eastern Market and along the Dequindre Cut before ending at Campus Martius.

“The wind was a factor,” Bowman said. “It got a little bit breezy, especially coming towards the finish. Especially when that starts to happen and you are at the end of your rope. It’s that much more difficult to stay motivated to keep pushing.”

Bowman, a 2024 U.S. Olympic Marathon Trials qualifier with a personal best 2:15:54, pulled away from South Haven’s William Cadwell (2:21:06) and Lansing’s Zacchaeus Widner (2:21:22) over the final 6.2 miles of the race, but it wasn’t easy.

Bowman, posting an average pace of 5:24 per mile, felt like he was cruising during the early portions of the race, but it got much harder later on.

Impressing their Ferndale friends

“I kept telling myself, ‘Keep it easy, keep it easy.’ By my 10K it’s like 5:02 or 5:03 (minutes per mile) and it feels terrific and fairly easy, but then I started doing 5:13, there was a 5:20 in there,” Bowman said. “You just feel like a snail and all you can think about is, ‘Oh, goodness, I hope nobody is coming up behind me.’ All you’re trying to do is smile at the people, keep yourself in it, stay excited. And it’s the toughest spot ever because it’s you against that voice that keeps saying, ‘You’re not going to make it, you’re not going to make it. You’re in a bonk, you’re going to start walking.’ And, so if you can overcome that … I think that’s the biggest feeling of relief right now. I saw the banner for 26 (miles), I knew where I was, I made turn, ‘Just get there. You’ve got this.’ ”

Just getting the finish line proved to be challenge.

“You’re depleted by that point to have the will to be able to keep going forward," Bowman said. "It’s extraordinarily difficult no matter how many times I do this. Whether it was Pitt, Ottawa, the (Olympic) Trials, you’ve got to stay in it. Couldn’t be more grateful and adjusting my body to be able to do this.”

Bowman hails from the small farm town of Marlette, where he led his high school cross-country team to a runner-up finish in the Division 3 state meet. He went on to run for coach Paul Rice at Oakland University.

Following his wife’s win, Andrew was looking forward to celebrating the victories later on in the day with their Ferndale friends.

“We have a running group that we with meet with every Thursday. And so, to do this in front of them — and like I have athletes that I coach here — to show them what’s possible ... it means a lot. I’m just happy to be in this position to be able to show them like, 'Here’s what you can do if you really like stay consistent and just love what you do.’ It’s my second win in the marathon and to do it here is special, too.”

For the first time, the Detroit Free Press Marathon included an Elite field, featuring more than 80 top runners from Michigan, Canada and North America. Winners of the men's and women's division each win $3,000; the handcycle winner takes home $600.

The record for male runners was set by Greg Meyer, who needed just 2:13:07 to cover the 26.2-mile course in 1980. Doug Kurtis holds the record for Detroit marathon victories with six (1987-92), with Christopher Chipsiya (2018-19), Zachary Ornelas (2013, 2015) and Ryan Corby (2021-22) also claiming repeat titles.

Three super-speedy sessions for time-crunched runners

Feeling like you’re racing through life but can’t seem to squeeze in a workout? For runners with packed schedules, fitting in quality training can feel challenging. Don’t worry—even with limited time, you can boost your fitness and improve your speed with these smart, efficient workouts. These quick sessions focus on intensity over duration to give you maximum results in minimal minutes.

1.-Tempo blitz

Warm up with 3 minutes of easy running.Run at a comfortably hard pace for 5 minutes, then slow down to an easy jog for 2 minutes. Repeat 3 times.Cool down with 3 minutes of easy running.

The tempo blitz builds endurance and mental toughness by holding a speedy pace for short bursts. It’s a great way to work on your race pace, even when you’re short on time.

2.- Power surge intervals

Warm up with 2-3 minutes of easy running.Alternate between 30 seconds of sprinting and 30 seconds of recovery running. Repeat 10 times.Cool down with 2-3 minutes of easy running.

This interval workout is perfect for giving your heart rate a quick boost and improving your speed. You’ll feel the burn in no time.

3.- Hill sprint boost

Warm up with 2-3 minutes of easy running.Find a hill and do 6 x 20-second uphill sprints. Walk or jog back down as recovery.Cool down with 2-3 minutes of easy running.

Hills are a super simple way to increase strength and power without wasting time. These short bursts will get your heart racing and boost leg strength.

Slide these sessions into your training routine whenever you need to fit in a challenging workout in minimal time. Make sure to follow with an easier running day, and as always, hydrate well.

Glenrose Xaba Shatters South African and Sanlam Cape Town Marathon Records on Debut

There was delight for South Africa as Glenrose Xaba shattered the National and Sanlam Cape Town Marathon records, on marathon debut; on Sunday, 20 October. The current South African 5 000 and 10 000 meter, as well as the 10 kilometer road record holder, clocked an impressive time of 2 hours, 22 minutes, and 22 seconds, to shave 1 minute and 40 seconds off the course record (2 hours, 24 minutes, and 2 seconds) as well as a further second off Gerda Steyn’s previous best marathon time for a South African (2 hours, 24 minutes, and 3 seconds).

The 2024 men’s champion, Abdisa Tola also broke the course record – though his impressive feat was somewhat overshadowed by the South African Air Force Gripen fly over which Xaba’s performance received.

Xaba was joined on the start line by 16 800 fellow starters as well as the deepest ever field assembled for a marathon on African soil. Sadly, the Cape Doctor, as the Mother City’s prevailing summer south easterly wind is known, did not get the memo. The rest of the city pulled together though and the crowds countered the winds with raucous cheers along the route. Their applause, the support of the City of Cape Town local government, and the new record times will all aid the Sanlam Cape Town Marathon’s cause in its bid to become an Abbott World Marathon Majors event in the coming years.

The goal of Abbott World Marathon Majors status, in 2026, may still be on the horizon but Xaba’s dreams came true on the blue carpet in the shadow of the DHL Stadium. She and her fellow elite women had started fast, with the pace setters maintaining a tempo better than the record pace. Fellow South African pre-race favorite, Cian Oldknow, opted not to go with the pace makers and was out of contention for a podium place early in the piece.

One by one the women dropped from the group, but Xaba and Mare Dibaba Hurssa, in particular, ensured the pace never eased off. It was a surprise when the defending champion, Tsige Haileslase, was distanced near the 30 kilometre mark. This was the first sure sign that records would tumble.

Coming into the final 10 kilometers only Kenyna’s Pascalia Chepkogei remained in contention with the South African and the 2015 World Marathon Champion. After stretching their legs on the downwind gallop through Sea Point the top three turned for home with 4 kilometers to go. This U-turn meant they would run the closing kilometers into a headwind, which suited the powerful style of Xaba. She distanced Chepkogei and finally Dibaba Hurssa, to enter the finishing straight alone.

Soaking up the applause, Xaba crossed the line with both the South African and Sanlam Cape Town Marathon records comfortably secured. “I didn’t want to say before the race, but my goal had been the course record,” Xaba smiled. “I didn’t want to put extra pressure on myself. Even if I had finished in 2:26 I would have been happy, because this was my first marathon. But I’m honestly shocked to have broken the course and national record. I’m humbled to have taken Gerda [Steyn]’s South African record.”

Reflecting not only upon her rival’s stellar debut but also on Ruth Chepngetich’s World Record breaking run in Chicago, the week before, Dibaba Hurssa said: “The women’s marathon is getting really, really, fast. I hope that this generation will keep setting faster times and that the generation to come are inspired by them to run even quicker.”

“I was feeling really strong and my training had made me very relaxed coming into the race,” Xaba noted. “From kilometers 5 to 25 I felt good, the first 21 kilometers were basically a tempo run for me. Then for a bit until the 33 kilometer mark I had to stay strong, focused, and brave because I dropped off the front group slightly. Once I worked my way back, I felt good again and was able to push to the finish.”

“I want to thank my manager, my coaches, and my team at Caster Semenya Training Group!” the 2024 Sanlam Cape Town Marathon champion concluded.

Xaba’s margin of victory was 15 seconds over Dibaba Hurssa. Chepkogei was third, 28 seconds off Xaba’s winning time. Viola Chepngeno and Emmah Cheruto Ndiwa, both of Kenya, completed the top five places. Oldknow finished thirteenth, 20 minutes down.

In the men’s race the battle for victory went into the final kilometers too. It had seemed from early in race that the battle for victory would be fierce, but only a fast second half ensured that the course record was broken. Having set the previous best men’s time in 2018 Stephen Mokaka was the chief pace maker for the 2024 race.

He took a strong lead group through the first 25 kilometers in 1:16:47 before the attacks splintered the field. South African favorite, Melikhaya Frans was the first to surge as they passed through Observatory. His move pulled five Ethiopians clear, these included the eventual winner as well as Gaddisa Tafa Dekeba, Mitku Tafa Dekeba, Adeladlew Mamo Gebreyohannes, and Adane Kebede Gebre.

Over the next 5 kilometers the men from the mountainous nation worked Frans out of the lead group and then whittled it down to just Mitku Tafa Dekeba, the defending champion Kebede Gebre, and Tola. “Once we passed the 33 kilometer mark I knew the three of us would be battling for victory,” Mitku Tafa Dekeba reflected. “At that point I was happy it would be an Ethiopian 1, 2, and 3.”

Mitku Tafa Dekeba was the first of the three to suffer as they rounded the final bend and began the headwind slog along Beach Road in Sea Point towards the Green Point finish line. This left Kebede Gebre and Tola in a two-way tussle for the title. Striding into the wind the younger Tola brother, whose elder brother Tamirat Tola was crowned Olympic Marathon Champion in Paris, was able to dig deep and surge clear.

With the win secured Tola was able to enjoy the finish line and celebrate his new course record. Crossing the line in 2 hours, 8 minutes and 16 seconds the 24 year old did enough to shave 15 seconds off Mokaka’s six year old benchmark. Kebede Gebre had to be content with second, 16 seconds back. Mitku Tafa Dekeba completed the all-Ethiopian podium ahead of Edward Konana Koonyo, of Kenya. Frans was the first South African home in fifth.

“I earned what I trained really hard for today,” Tola acknowledged. “A lot of hard work went into this run. It was a beautiful race and I’ll certainly be back to defend my title.”

Vedanta Delhi Half Marathon: Joshua Cheptegei wins men's title; Alemaddis Eyayu bags women's crown

Olympian Joshua Cheptegei lived up to his billing to take home the men’s crown, while Alemaddis Eyayu pushed pre-race favourite Cynthia Limo behind for a surprise win in the women’s race in today’s Vedanta Delhi Half Marathon, a World Athletics Gold Label Road Race, at the Indian capital.

Kenya’s Alex Matata (27) led a major part of the race with his teammate Nicholas Kipkorir, who ran his maiden half marathon internationally. Kipkorir was a bronze medalist in the 5 km World Championships last year.

Matata was unbeaten in all three races he took part in in Europe earlier this year, with two sub-60 minutes clocking in two of them.  That made the race exciting, and everyone was looking for a fast finish timing from the men’s winner.  Matata keeps the lead until the runners turn toward the finish line in the Jawahar Lal Nehru Stadium, where the race commenced less than an hour earlier to decide the 2024 title.

Cheptegei, running seconds behind the Kenyan, realized the now-or-never situation and came from behind to snatch the lead from Matata to win in 59 minutes 46 seconds. Matata (59:53) and Kipkorir (59:59) complete the podium with the Ugandan.     

Incidentally, the Vedanta Delhi half marathon was one of the fastest races in the World and usually saw incredible timings by the participants. Ethiopian Deriba Merga was the first to post a sub-60-minute winning time in 2008 when all the podium finishers dipped under 1 hour. This action was repeated several times in some of the subsequent editions at Delhi, wherein 2014 witnessed a record number of nine runners finishing within 60 minutes.

Former world champion Muktar Edris from Ethiopia, another pre-race favourite, finished fifth (60:52), while Tanzania’s Alphonce Simbu (60:40) got the fourth place.  

Cheptegei, with multiple world titles on his cap, said that “this win in Delhi was special to me because it is my first-ever victory in a Half Marathon.  India has been important for my career, and this country now means a lot to me.  I felt good throughout the race despite the slow start.  My first aim was to catch up with Nicholas (Kipkorir) and then Alex (Matata) in the final few kilometres of the race.  I am delighted with my performance and hope to continue in the same manner in the future races”.  

Thank you, Vedanta Delhi Half, for a wonderful race. This has been a special race that tested my mind.  Initially, I felt some problems in my feet around 16-17 km, but I decided to push and catch up with Nicholas, and then for about two kilometers, we pushed each other.  I took it slow because I didn’t want to burn out, and I wanted to finish strong.  Now I go back home with a feeling to conquer the roads”, he further revealed.

Eyayu beats favourite Limo to win the women’s title:Alemaddis Eyayu extended the Ethiopian winning streak in Delhi.   Kenya’s Cynthia Limo, the pre-race favourite, led the field right from the beginning while Scotland’s Commonwealth Champion Eilish McColgan trailed behind all the time.  McColgan had the fastest and only sub-66 minute timing among the elite women who took the starting lineup today.  However, two Ethiopians, Eyayu and Tiruye Mesfin, stuck with Limo for the entire part.        

Cynthia Limo, who won the women’s title here in 2015, had returned to Delhi after nine years.  Following her victory in the Indian capital, the Kenyan runner secured a silver medal in Cardiff's 2016 World Half Marathon championships.Eyayu and Limo passed the 10K mark together and remained the sole leaders in the women’s race. However, the Ethiopian runner pulled ahead in the second phase of the race, leaving Limo 10-15 seconds behind.  It was a crucial deciding factor at the end as Eyayu crossed the finish line 68:17 for the top spot, while Limo did so 10 seconds later.  Mesfin clocked 69:42 for third and McColgan 69:55 to finish fourth and outside the podium.  

“I had a good race, tried to keep my pace and aimed to finish well.  I am happy to have achieved it” Eyayu said during the post-event press conference.

Limo said she was happy to join the Delhi podium after nine years.  “Securing second place is incredible, one that fills me with pride.  The atmosphere was electric, with people lining the streets and cheering us.  It’s heartwarming to see how the city comes together.  This experience has been truly special; the support from the spectators, their enthusiasm, and the overall energy of the event have made this return to Delhi unforgettable,” was Limo’s reaction to the race.

The total prize purse for the Vedanta Delhi Half Marathon is USD 260,000. The podium finishers both men and women will take home USD 27,000, USD 20,000 & USD 13,000 respectively.

Sawan Barwal betters previous performance

Sawan Barwal will go home with the gold medal this time around after finishing on the podium of the Vedanta Delhi Half Marathon for a second straight edition. With a timing of 1:02:46, Barwal finished ahead of Puneet Yadav, bettering his personal best in the process. Kiran Matre grabbed the third spot to complete the podium for the Indian Elite Men's event.

Barwal, who won bronze in 2023, was behind Puneet at the 10-kilometer mark, but left his best for the final stretch of the race. Taking advantage of an opening, he pushed himself in the final quarter and eventually secured the top spot with a difference of almost 1 minute and 9 seconds.

After the race, an emotional Sawan was ecstatic about turning the bronze to gold as he shed some light on his performance, saying, "It has been a great ride from the last Vedanta Delhi Half Marathon to the current edition. We are nearing the end of the season, and I was happy with the preparations throughout the season, and I used that to my advantage this time around. I did not enter thinking about finishing in 62 minutes, but the way I started and when I settled into the race, I knew I could go all the way."

Lili Das has dream debut

In the Indian Elite Women's category, Lili Das was miles ahead of her competitors, securing the gold with a timing of 1:18:12. Coming in second was last year's winner Kavita Yadav, who clocked 1:19:44 as she finished in the top 3 for a second straight edition of the Vedanta Delhi Half Marathon. In third place was 2022 Asian Games bronze medallist Priti Lamba, who crossed the finish line at the 1:20:21 mark.

In the 9th position at the 10-kilometer mark, Lili upped the ante to reach the top spot at the 15th kilometer. She maintained the lead with a massive effort and went on to win the gold by a massive difference of 1 minute and 32 seconds ahead of Kavita.

Lili, who fought cramps on the way to her gold, spoke about the experience of landing on the podium in her very first Vedanta Delhi Half Marathon, "It is a very good feeling to win the Vedanta Delhi Half Marathon in my very first attempt. I felt a little bit of dehydration during the race which I was worried about, but I am glad that I was able to finish the race. I cramped up around the 19th kilometer and it was a scary moment, but I fought it and worked very hard to finish the final 2 kilometers. After doing well in track and field events, winning gold in a half marathon feels great."

The people of Delhi came together once again to showcase the spirit of their city and promote healthy lifestyles at the Vedanta Delhi Half Marathon. Thousands of runners, from seasoned athletes to enthusiastic amateurs, took to the streets, turning the event into a vibrant celebration of fitness and community. The race not only highlighted the city's commitment to well-being but also raised awareness for various charitable causes, embodying the essence of unity and social responsibility that Delhi is known for.  

Ethiopians Make Impact at TCS Toronto Waterfront Marathon

On a record setting day more than 6,200 runners crossed the line making the 2024 TCS Toronto Waterfront Marathon the largest marathon in Canada.

Ethiopian women once again filled the top four places with the first three smashing the course record.

Waganesh Mekasha crossed the line first in a marvellous time of 2:20:44 to claim the $20,000 winners’ purse together with $10,000 for beating the course record. The record of 2:22:16 had been set by Kenya’s MagdalyneMasai in 2019.

A year ago Waganesh had finished one second behind the winner and returned here with victory in mind.

“I had prepared very well and I thought I could get the course record,” she said through a broad grin. ‘I thought I might get 2:21. I didn’t expect 2:20 so I am very happy.”

Second place went to Roza Dereje, who was returning to marathon racing after taking three years off to start a family. The Olympic 4th place finisher in 2021 she has a personal best of 2:18:30 and had been boldly insistent that she wanted a pacemaker to take the leaders out at course record pace. She got her wish.

The four-woman Ethiopian contingent passed half way in 1:10:19 but at 30km there were just three of them left, Waganesh, Roza and Afera Godfay.

“Around 35 -37km is where I made my move,” Waganeshsaid afterwards while waving to a Toronto spectator who hails from her village in Ethiopia. “From there I pushed on and that is where I was able to separate.”

Roza was pleased with her performance and praised her compatriots.

“I praise the Lord first, I am very happy with the run and with the time,” she declared. “I am happy for my kids and my husband. It has been three years (since her last marathon) and I am happy. I came to win but I am very happy with what I got.”

Following Roza home was Afera Godfay to repeat her third place finish from a year ago but this time she was rewarded with a a new personal best of 2:21:50.

The TCS Toronto Waterfront Marathon is a World Athletics Elite Label race and doubles as the Canadian Championships. It was Natasha Wodak, a two-time Canadian Olympian and current national record holder at 2:23:12, who claimed the championship gold medal while finishing 5th overall.

After chasing the Olympic standard in 2023 and early 2024 and falling short she was delighted with her first championship in her favoured distance. She drew encouragement from the fact her time of 2:27:54 was her fastest since 2022.

“I am really happy that I was able to win,” she said as her parents and her coach Trent Stellingwerf looked on. “ Ididn’t feel awesome in the second half but I had an amazing pacer who was encouraging me and when I needed to slow down we would slow down and when I felt good we would speed up.

“I didn’t feel that great which is a little frustrating but to still run sub 2:28 when you are not feeling great on a windy day I am happy with that.”

The Canadian championship silver medal went to Leslie Sexton (2:33:15) with the bronze going to Rachel Hannah (2:34:33).

Mulugeta Uma, who is a member of the Ethiopian armed forces, won the men’s race in 2:07:16. He had also come to Toronto hoping to produce a course record (2:05:00). When the pacer dropped out at halfway reached in 63:01 he pushed the pace all the while encouraging those around him to share pacemaking duties.

Eventually Kenya’s Domenic Ngeno took on the role and opened up a ten-second lead which appeared to undo the field. But Mulugeta was unfazed.

“I was running my own pace I saw (Domenic) move ahead but I knew he would come back to us because I was running my own pace,” he revealed later. “It was very hard. It was cold and very windy so it was very difficultrunning. I didn’t get the time but I got the win.”

Ngeno hung on for second place in 2:07:23 a three second improvement over his previous personal best.

“I was thinking I would run ahead of that guy from Ethiopia,” said Ngeno. “I knew he was very strongbecause he has a personal best of 2:05:33. When the group caught me I knew I would be on the podium. I am happy with my second place.”

Third place went to Noah Kipkemboi of Kenya who also recorded a personal best with 2:07:31.

The Canadian men’s title went to Vancouver’s Justin Kent who ran a personal best of 2:12:17. He had run aggressively from the start accompanied by a dedicated pacemaker who took him through half way in 65:13.

"I felt fantastic - until we hit the wind in the last 8k,” he said afterwards. “I felt really, really good, holding back a lot, and then the pace faltered a little bit. I was just zoned in on the pacer. There were two 5km splits there where we were running 15:50, which allowed them to come back a little bit. My legs felt great just the wind was not so fun.”

At one point a chasing pack of Canadians closed the gap paced by his friend and training partner, Ben Preisner. Yet, he was able to hold them off before extending the margin .Second place went to Lee Wesselius in 2:13:52 with Andrew Alexander, who was making his marathon debut, taking the bronze medal in 2:14:13.

“I knew at the first turnaround they were a lot closer than I thought,” Kent continued. “I knew that was potentially going to happen but I knew they were just as sore as I was. I was a little bit worried that they might work together in the wind. That’s a hard stretch to run into the wind that last 8km. I was able to pull away the last couple of kilometres.”

Both Kent and Wodak earned valuable World Athletics points for their Canadian Championships which they hope will earn then places on Canada’s 2025 World Championship team bound for Tokyo.

A cold, hard look at extreme winter races

Winter is when races careen from the cosy, coddling courses of autumn into a forbidding tundra that both terrifies and exhilarates. It’s in this frozen landscape that the most extreme races are forged—competitions that take things to unsettlingly unconventional extremes, like sporting the scariest name or boasting the largest field of hungover revellers.

From a race season positively steeped in superlatives, here’s a sampling of extreme cold-weather races that boast the most—for reasons silly and chillingly serious—and strategies for making the most of them.

THE WILDEST

Polar Bear Marathon

Nov. 23, 2024

Churchill, Man.

Distances: 21.1 km, 42.2 km, 50 km

albertmartens.com

An event where vehicles tail runners in case a polar bear wanders onto the course truly deserves the title of winter’s wildest race. Beginning from Churchill, Man., the course takes participants along the coast of Hudson Bay for a challenge that balances breathtaking beauty with physical and mental rigour.

“A few times there have been polar bears right on the road where they run,” says race director Albert Martens. “However, we do provide safety for the runners, escorting them with a vehicle. Often the Canadian Rangers are out and assist us, as well.”

As challenging as this event is, the joys of the race aren’t to be outdone by the hardships. “One of the highlights of the run is the beautiful sunrise at the start overlooking Hudson Bay, and the post-marathon banquet, where the runners get to know each other better,” says Martens. He adds that one of the “swag bag” items runners receive is a polar bear carved out of soapstone. Although signups for this year’s event were set to close Oct. 1, it’s a race worth keeping in mind

THE BOOZIEST

Santa Will Run for Beer 5K-ish

Dec. 7, 2024

Bethlehem, Pa.

Distance: “5K-ish”

runsignup.com/Race/PA/Bethlehem/SantaWillRunforBeer5Kish

When it comes to combining Santa and suds, this race really raises the bar. Suit up in your best Kris Kringle costume and simultaneously work up and quench your thirst as you race between more than a dozen drinking establishments. The order you hit the bars in is up to you, but you’ve got three hours to stop at them all before raising a celebratory glass with your fellow runners at Molly’s Irish Grille and Sports Pub.

Speed counts—the first 24 runners at each location get a free beer—but so does presentation, so don’t skimp on style when putting together your Santa look. “Don’t go easy on your costume,” suggests Rochelle Romeo Kane, managing director of Run Lehigh Valley, which organizes the race. She also recommends mapping out your “beer strategy” beforehand: “Are you more of a ‘run fast and hit the close bars’ or ‘go for the early long-haul’ kind of runner? Either way, come with your plan and know it will change!” Runners must be at least 21, but it’s a race that

THE JOLLIEST

Santa Shuffle Fun Run & Elf Walk

Dec. 7, 2024

British Columbia: Abbotsford, Chilliwack, Langley

Alberta: Edmonton, Calgary

Saskatchewan: Regina

Manitoba: Winnipeg

Ontario: Hamilton, Kemptville, Kingston, Ottawa, Sudbury, Thunder Bay, Toronto, Whitby

Quebec: Montreal

Prince Edward Island: Charlottetown

Nova Scotia: Halifax

Newfoundland and Labrador: St. John’s

Additional virtual events

Distances: 1 km, 5 km

santashuffle.ca

What started in 1990 as a fundraiser by Running Room members to support Salvation Army programs in Edmonton has become a countrywide celebration of seasonal giving, as legions of speedy Santas are unleashed from start lines coast to coast. Santa Shuffle races, which continue to benefit the Salvation Army, boast the most Santas in Canada’s winter-running scene, but also pull in plenty of reindeer, elves and assorted festive fashionistas. Clever costuming pays at the events, with prizes for the best individual, group and pet get-ups (see the event website for details).

THE PRICIEST

Antarctic Ice Marathon

Dec. 13, 2024

Union Glacier, Antarctica

Distances: 21.1 km, 42.2 km

icemarathon.com

With a registration fee approaching $30,000, the Antarctic Ice Marathon isn’t a race you’ll enter on a whim, but the experience it offers is as rich as its price tag, and it’s sure to earn a spot on many runners’ bucket lists. You’ll be whisked by jet from Punta Arenas, Chile, to Union Glacier in the Antarctica interior, within a few hundred kilometres of the South Pole. Although aid stations, snowmobile support and medical personnel will be available, completing either the event’s marathon or half-marathon will take plenty of self-motivation; as race organizers point out, there won’t be any crowds to cheer you on—not even penguins venture this far south. Runners should also note this race can be as unpredictable as it is unforgettable. “The Antarctic Ice Marathon presents a unique challenge with its extreme cold and unpredictable weather,” says race director Becca Pizzi. “We advise runners to prepare for low temperatures and be ready for sudden shifts in conditions. Proper layering and mental resilience are key to tackling this unforgettable race.”

THE HEAD-POUNDINGEST

The 18th Hangover Hike

Jan. 1, 2025

Dewsbury, England

Distances: 15 km, 27 km, 34 km

ldwa.org.uk/TheIrregulars/W/2112/hangover-hike.html

An event that gives a refreshingly honest nod to the realities of New Year’s revelry, the Hangover Hike in northern England encourages hikers and runners to get an early and (mostly) sober start to 2025. The New Year’s Day run/hike around the rural roadways, hills and hiking trails of the town of Dewsbury (about 15 km south of Leeds) will ease participants into the challenge ahead with tea and toast at registration. The event’s three hikes—15 km with just over 300 m of ascent, 27 km with about 520 m of climb and 34 km with almost 550 m of ascent—start and end at The Leggers Inn. The Irregulars group of the Long Distance Walkers Association, which organizes the event, puts it succinctly: “A brisk walk or run, a breath of fresh air, a wee dram en route and a hair of the dog at The Leggers. What better way to start the new year?”

THE LOOPIEST

Frozen Falcon

Jan. 12, 2025

Falcon Beach, Man.

Distance: As far as you can go in eight hours

ontheedgerunning.com/home/frozenfalcon

Looped courses can help take the sting out of daunting distances by breaking down the kilometres into bite-sized chunks. The Frozen Falcon’s 6.5-km course at Falcon Trails Resort in southeastern Manitoba is the perfect length to keep your run manageable without it becoming monotonous, but be aware of the course’s unique challenges: “This race is run on groomed trails, however, after a few laps the snow can become a little like sugary mashed potatoes,” cautions race director Joel Toews. “Get working on that lower-leg strength! Also, you’re going to head into the yurt each loop, where there is food and a wood stove. It’s pretty cosy, so don’t get sucked into the comfort. Get back out there as soon as possible.”

THE SCARIEST-SOUNDING

Hypothermic Half Marathon

Vancouver: Jan. 19, 2025

Edmonton: Feb. 2, 2025

(A planned second Edmonton event was not confirmed before publication.)

Kelowna, B.C.: Feb. 9, 2025

Halifax: Feb. 16, 2025

Calgary: Feb. 23, 2025

Winnipeg: Feb. 23, 2025

Additional virtual events

Distances: 10 km, 21.1 km

hypothermichalf.com

The Hypothermic Half Marathon is no walk in the park, but this intimidating-sounding series of winter races has a bark that’s worse than its frostbite. That’s due in large part to the warmth and hospitality shown by volunteers and supporters during and after the races. There are other ways to stay toasty at the Hypo Half, however—at last year’s event in Edmonton, local runner David Eliuk sported 120 T-shirts in a bid to set a new world record for the most T-shirts run in a half-marathon. He achieved the feat, but was bested by American Dan Harvey—who donned 127 shirts at an event a few months later—before Eliuk’s record could be ratified.

THE LONGEST

Montane Yukon Arctic Ultra

Feb. 2–14, 2025

Teslin, Yukon

Distances: 340 km, 640 km

arcticultra.de/home

This race could be a contender for the most extreme in several categories—winds whip up with unfathomable force while temperatures can plummet to -40 C—but its length is what really makes it a standout. Starting from the village of Teslin and finishing in the town of Faro, the ultra’s shorter race totals 340 km, while the main event (including a 150-km route out and back from Faro) adds up to an eye-watering 640 km. Competitors can tackle these either on foot or skis or by mountain bike.

“Many races with these kinds of distances are organized in stages,” says race director Robert Pollhammer. “In our race, athletes are on the go day and night, sometimes up to an average of 20 hours per day.” He cautions that sleep deprivation can be dangerous in such an extreme environment and emphasizes the importance of having a strong race strategy.” While cautioning that the race isn’t for everyone, he says, “If you like the cold, the vastness of nature and being in a race with a family-like atmosphere, the

THE LARGEST (LATITUDINALLY)

6633 Arctic Ultra

Feb. 27 to March 8, 2025

Eagle Plains, Yukon

Distances: 120 miles (193 km), 380 miles (612 km)

6633ultra.com

Canada’s most northerly winter foot race, the 6633 Arctic Ultra (named for the latitude of the Arctic Circle in the Yukon—66 degrees, 33 minutes north) tests the ambitious and adventurous in a gruelling trek across two Canadian territories. Beginning in Eagle Plains, Yukon, runners who tough it out will cross the Arctic Circle to finish lines in the Northwest Territories hamlets of Fort McPherson (193 km) and Tuktoyaktuk (612 km).

Blistering wind and cold make the 6633 one of the most physically punishing races on Earth—but the competition’s mental challenge is greater still, according to race co-director Stuart Thornhill. “The mental fatigue experienced and resilience required cannot be underestimated,” Thornhill says. “Our athletes experience long periods of isolation in the dark and extreme cold, leading to extreme hallucinations.” Sticking to script, he says, is key to success at the 6633: “Those who make it through have a plan which they follow, eating when they need to, sleeping when they need to. They don’t get caught up racing someone else and breaking their plan. I have seen people who have been at the back of the pack for most of the race and have come in the top three finishers, because they stuck to what worked best for them.”

THE SPICIEST

Chilly Half Marathon

March 2, 2025

Burlington, Ont.

Distance: 21.1 km

raceroster.com/events/2025/84601/2025-chilly-half-marathon

The Chilly Half Marathon is a cold-weather race that throws some serious heat. While most of the events on this list aren’t really built for racking up personal bests, the course through downtown Burlington and along Lake Ontario’s western shore is perfect for burning rubber. “This will be the 29th year of the fun, fast, flat race that welcomes 4,000 runners to downtown Burlington,” says Kelly Arnott, co-CEO and co-owner of race organizer VR Pro Inc.

An event that marks the start of the spring road-running season in eastern Canada, the Chilly Half is just as popular for its post-race revelry as for its scenic, zippy course. Spectators and runners can shake off the March chill by coming together for a bowl of piping hot chili. “If it is a chilly day, we will warm you up with a bowl of hot Stagg Chili following the great race,” says Arnott.

THE MOST ENDURING

Around the Bay Road Race

March 30, 2025

Hamilton

Distances: 5 km, 10 km, 15 km, 30 km, additional virtual events

bayrace.com

Launched in 1894—three years before the Boston Marathon—Hamilton’s storied Around the Bay Road Race is North America’s oldest long-distance running event. More than a testing ground for generations of runners, Around the Bay is itself something of an endurance feat. Despite some challenging obstacles (in recent years organizers have had to switch up the course due to renovation and construction projects in the city), the 30K run around Hamilton Harbour remains a cultural focal point for the local community and favourite destination race for runners worldwide. Race-day weather has been known to swing wildly from warm and sunny one year to blizzard-like the next, so the best way to prepare is to be consistent in training, suggests race director Anna Lewis. “Keep to your training schedule even on bad weather days, because you never know what the weather will be like on race day,” she says, adding that wisely managing effort is also key to negotiating tougher terrain near the end of the race. “Don’t go out too fast, so

FROZEN FEATS

Here are some extreme winter exploits that have earned a place in the Guinness Book of World Records.

Coldest marathon

By its name alone, the Siberian Ice Marathon seems a convincing contender for the world’s coldest marathon—and it’s not just hype. Temperatures as low as -39 C were recorded at the 2001 race in Omsk, Russia. While it’s the coldest marathon recognized by Guinness, organizers of the Pole of Cold Marathon in Oymyakon (also in Siberia) reported the mercury crashing to -55 C at its most recent event on Jan. 12, 2024.

Fastest half-marathon barefoot on ice/snow

Not content to set this record by running a bone-chilling half-marathon barefoot in 1:50:42, Josef (Joska) Šálek added an extra dash of shivery showmanship by running the distance in nothing but shorts. The Czechian set the record on a course in his home country on Feb. 18, 2024.

Fastest marathon by a female dressed as Santa

From snowmen to ice-cream cones, there’s no end to the cold- and winter-centric costumes runners will don to break records, but most of these attempts are made in spring or fall. Hand it to British runner

WINTER RACE TIPS FOR FIRST-TIMERS

Don’t dress just for the start line

As tempting as it is to bundle up while waiting for your race to start, things can heat up pretty quickly once you’re on the move, and overheating can sap your performance and enjoyment of the race. If temperatures are dry and above freezing, dressing as though it’s 10 C warmer than it really is will keep your engine running cool as you hit your stride. On colder, windier days, dress in layers that can easily be discarded or passed off to a supporter on the sidelines.

Show up fully charged

The energy demands on your body when racing in colder temperatures aren’t significantly different from those of any other time of year, so there’s no need for drastic changes to your pre-race fuelling. The same can’t be said of your running tech, however. Plummeting temperatures can be a big drain on the battery capacity of your watch, headlamp and heart rate monitor, even during shorter races. Make sure the devices you rely on are fully charged; don’t assume the GPS that saw you to the end of a summer 5K on a 15 per cent

Noah Lyles commits to race NFL star Tyreek Hill

After months of trash talk between Olympic and world 100m champion Noah Lyles and Miami Dolphins wide receiver Tyreek Hill about who would win in a 100m race, the debate will finally be settled. According to a report in Ad Age, both athletes have committed to a race organized by actor and America’s Got Talent host Terry Crews.

The competition will be part of “Super Serious on Sight”–an elimination-style tournament between Olympic runners and pro athletes co-founded by Crews. Super Serious did not reveal the date of the high-profile race, but it would presumably be after the 2024 NFL season and before the 2025 summer track season .

“I wouldn’t beat him by a lot, but I would beat Noah Lyles,” the NFL player said after the Paris 2024 Olympics. The 30-year-old is known for being one of the fastest players in pro football and comes from a track and field background. Hill represented Team USA at the 2012 World Junior Championships in Barcelona, winning gold in the men’s 4x100m relay and bronze in the 200m, with a personal best of 20.54 seconds.

In response, during an interview with NBC Sports, Lyles said he didn’t know who Hill was, referring to him only by his nickname, “Cheetah.”

“What’s the Cheetah guy from football, what’s his name? I can’t remember his name,” Lyles said. “What’s the football player who thinks he’s fast name?”

Lyles has a history of being overconfident while mocking other athletes–the 27-year-old also pretended he didn’t know who Team Canada was (in the men’s 4x100m relay) ahead of the Paris Olympics, where Canada brought home gold.

Hurricane Helene Devastated This Running Hotbed. Professional Athletes Are Helping Rebuild It.

“We had no idea the gravity of what was coming,” said Olympian Abbey Cooper.

On a typical Tuesday, Abbey Cooper usually tackles a threshold workout before leading practice as the coach of a youth cross-country team in Boone, North Carolina. 

Last week, the 2016 Olympic 5,000-meter runner was working as a volunteer, answering phones at her church, Alliance Bible Fellowship. For hours, the new mom helped survivors of Hurricane Helene obtain generators and other necessities in the wake of a natural disaster. 

When Helene made landfall in Florida as a Category 4 storm on September 26, it created a 500-mile path of destruction across the southeast. Homes were washed away, roads were destroyed, and electricity was wiped out in communities across six states, where the death toll has risen to 227. Many are still unaccounted for or missing, according to The AP. 

In the rural mountain towns of western North Carolina, the hurricane decimated communities with unrelenting rain and devastating floods. And emergency response was made more difficult due to hundreds of damaged roads and downed bridges. 

Now as people begin to recover and rebuild, several elite runners in Boone and Blowing Rock, North Carolina, are taking major steps to give back and raise awareness for the organizations working tirelessly to support those in need. From cleaning up trails to delivering meals and disaster kits, professional and collegiate athletes who train in the area are providing critical aid and urging others to help in recovery efforts. 

“We had no idea the gravity of what was coming”

Cooper, her husband, Jacob, and their 20-month-old daughter, Mercy, live in a valley about 15 minutes from downtown Boone. In the days leading up to the storm hitting their town on Friday, September 27, a downpour descended on the area. At the height of the storm, Cooper remembered seeing waterfalls flowing off the hill and rushing toward their house. 

Though they had to dig a trench to reroute water that was flowing into their garage, there was minimal damage done to the Coopers’ home. Cooper said they were lucky. One of their neighbor’s homes located next to a creek was destroyed, but the owner made it out safely. “All of us were really humbled. We had no idea the gravity of what was coming,” she said. 

They lost power and water, relying on a portable camping stove and water filter to sustain them at home for three days. The couple considered driving to their friend’s house in Raleigh but decided to stay after the power was turned back on. 

Tristin Van Ord Colley had a similar terrifying experience at her home in Blowing Rock, located about eight miles from Boone. The professional marathoner, who runs for Zap Endurance, was in her apartment when a tornado hit the street behind her complex on Wednesday, September 25. Without receiving any warning of the tornado, the Appalachian State University alum and her husband, fellow pro runner Andrew Colley, took shelter last minute in a room without windows. The next day, the rain started to pick up. By Friday, it became catastrophic. 

Tristin said Andrew was watching a teammate’s dogs across town when water started flooding into the house. With the water rising rapidly and the electricity still on, Andrew fled with the dogs in his car and drove to their apartment. Tristin said he was forced to avoid road closures and drive through deep water as the storm progressed. “If [Andrew] had waited any longer, I’m not sure he would’ve been able to make it,” she said. 

Though the basement of their apartment building flooded up to four feet, the water didn’t reach their unit on the second floor. After the power went out—and didn’t turn back on for nine days—Tristin and Andrew braved the few roads that were open but riddled with fallen trees, to drive to her mom’s house in Chapel Hill. 

Recovering and rebuilding

Once they stabilized at home, Abbey and Jacob started volunteering with local relief efforts led by the Red Cross and Samaritan’s Purse in partnership with their church. Jacob, who works as the Associate Athletics Director for Sports Psychology and Mental Wellness at Appalachian State, is making deliveries to families in need and serving meals at the university. Abbey is assisting with administrative

“The people of Appalachia I feel are forgotten about a lot…Being someone who was extremely lucky in this situation, it’s hard for me to watch this community that I’ve grown to love so much crumble because of poverty and maybe not being prepared or not warned,” she said, while noting the messaging about the severity of the storm could have been better communicated in advance. 

“It’s important to have eyes on this area and have people recognize that these people here matter too.”

Zap Endurance elite coach Peter Rea and his family are doing their part by volunteering at local churches and public schools, which have become distribution centers for aid since the hurricane hit. Rea, his wife—cofounder of Zap Endurance Zika Rea—and their two children are helping people get necessities, like diapers, toothpaste, bottled water, blankets, and hot meals in the aftermath of their homes getting destroyed. 

The Rea family home saw minimal damage in Blowing Rock compared to other communities sitting at lower elevation, but four Zap runners were flooded from their houses, he said. Several of the athletes stayed with Rea immediately after the hurricane. They had to run on treadmills because the team’s primary training venue, Moses H. Cone Memorial Park, was severely damaged from the storm. 

“There are just hundreds of trees down in the national park on all of the carriage trails that we run on,” Rea said. “A couple of our rolling dirt loops are completely flooded out. There’s lots of housing destruction on the road because it’s right next to the Watauga River, which went 12 feet over its banks.”

Most of the team left Blowing Rock and Boone to continue their respective training blocks in their hometowns. Though the team is displaced right now, Rea has encouraged the athletes to stay connected as they pursue their running goals from afar. “We’re trying to impress upon them to be excited about getting out the door everyday, and go out of your way to create community when you’re back home,” he said. 

Rea is hoping the athletes will be able to

A portion of the trail clean-up effort is being led by the cross-country team at Appalachian State. Seeing the widespread damage prompted the men’s and women’s squad to pick up trash blown onto the paths they utilize every day, said Appalachian State women’s distance coach Annie Richards. 

“As a distance runner, you’re out running the trails or running around town, you really have a unique connection to the place,” Richards said. “In some ways, it’s harder because a lot of the trails that we’ve been running on have been really impacted by the storm, but also I think our team has been able to really understand the scope of the disaster.”

Last week, the team volunteered to sort through donations and build disaster relief kits, which included items to help people kill mold in their home caused by water damage. Richards said they plan to do more volunteer projects while the team is in season for cross-country this fall. 

Though the community has received aid from different organizations in town and around the country—Cooper said she got “chills” when she saw hundreds of camper vans belonging to volunteers who traveled many miles to assist—there’s a long period of recovery ahead. 

“The people of western North Carolina have never seen anything of this magnitude,” Rea said. “Anything people can do to help is greatly appreciated.”

To learn more about Hurricane Helene relief efforts and different ways to give back, visit the following nonprofit organizations recommended

Should You Pick a Run Club to Make Friends or to Run Faster?

Looking to join your local group after run clubs went viral this year? Here's what to know for the best possible experience.

ALL BRENDAN WILSCH wanted was a slightly different running experience. The 23-year-old New Yorker has spent most of his running life hitting the pavement solo, depending on the activity as an outlet to relieve stress. After spending every outing on his own, he decided to branch out and find some company for a change to add some socialization to his workout.

That’s what led him to join the viral run group headed by Lunge, a fitness-focused dating app for which he’d seen promoted posts plastered all over social media. The group showcased hordes of people running the streets, then hitting bars en masse afterwards. To Wilsch, it seemed like a fun way to make friends. 

Except the focus on the activity at hand—running—was notably lacking. Wilsch arrived early to the group on a Wednesday evening in July. The group's organizers didn't lead a warmup, so he made time for one on his own. At about 6:50 p.m., the sizable crowd (Wilsch thought about 800 people were there, and an NBC New York broadcast report from July claimed over 1,000 people had RSVP’d to a similar event) was greeted by the run club leaders, Lunge app founder Steven Cole and group fitness instructor Rachel Lansing (Lunge Run Club organizers did not respond to requests for comment on this story). “They welcomed everybody to run club and thanked them for being there and making Lunge turn out to be something bigger than they ever expected,” Wilsch says. “Then they spoke about the app and said, ‘If you see somebody here, and you may not have the courage to go talk to them, download the app, and maybe you'll find them on there.'"

He found that most people in the crowd were outgoing and friendly, even if some seemed hesitant to jump right into mingling mode. After splitting the hundreds of people into a few

This is not how run clubs usually operate, whether they’re in NYC or elsewhere in the world. These groups have broken through run-centric subculture and entered the mainstream; Runner's World notes that Running in the USA lists 968 clubs across the country, and you can find stories about run clubs everywhere from Oakland to rural Australia. Yet it was Lunge that commanded TikTok and Instagram algorithms this summer, especially as young people yearned to meet new friends IRL amidst a “loneliness epidemic.”

There’s some logic to this for outsiders looking in; the groups consist of people sweating and getting their endorphins up doing a healthy activity together. Even better (and unlike group fitness classes at boutique studios or rec sports leagues), clubs are often free to attend or only cost a monthly fee once you become a consistent member training for a specific goal, so you don’t have to worry as much about draining your bank account while simultaneously making a few friends, leveling up your V02 max, and dropping your 5K time.

Not everyone was into this new trend, especially because of what it started to morph into. Apps and groups like Lunge pushed the idea of making

Run Club Best Practices

WHETHER A RUN club prioritizes relationship-building or PR-chasing, it'll almost always have a standard operating protocol that differs greatly from what Wilsch experienced at Lunge. There are rarely groups that large that traverse busy city streets, for one, and most will have more hands-on involvement and organization from leaders to maintain the dynamic beyond show up and jog. The run of show typically includes introductions to the coaches, pacers, and organizers and any need-to-know safety tips or other housekeeping info. Then comes an icebreaker, a warm-up, the run itself (or running workout), a cooldown, hydration, and goodbyes. In commuter cities, there’s also potentially a bag check.

Once runners hit the streets (and even in parks or on public tracks), they shouldn’t just go out in a huge group. There are cars, cyclists, and pedestrians who are on the roads too, and club members will inevitably wind up going at different paces. That’s why many run groups include two kinds of leaders guiding you through the run: pacers and sweepers. Pacers set the tone and time for the group or the smaller groups that break out according to their expected speed

Every run group, whether social-focused or PR-driven, should have structure and safety guidelines (like pacers and sweepers). But run group social dynamics exist on a much more vast spectrum. Some, like Brooklyn Track Club in NYC, are great for prepping runners for races. Others, like Martinus Evans' Slow AF Run Club, focus on inclusivity. Some even affiliate with major brands to allow members to test new gear. In any scenario, bonds are eventually formed by routine and the time spent sharing the experience. It’s a community, and the social dynamics of one persist. Some people like Amir Gamble, a 33-year-old in New York who has been running in the club scene since 2022, join multiple groups. He consistently attends two different runs depending on what he’s looking for—a few miles at a conversational pace to socialize, or focused training and track workouts. He says the groups he’s enjoyed most have established leadership and a welcoming environment, not necessarily the fastest people on the streets.

Gamble’s run sessions are much smaller than Lunge’s massive crowd of nearly 1,000 people. “That’s nearly as many as the race I just did!” he exclaimed, referring to this August’s Brooklyn Mile road race. No matter the organizers’ intentions, he worried about how anyone could safely run on busy city streets and sidewalks in such a large group.

Nearly as pertinent an issue, given Lunge’s stated mission to bring people together, is how hard it actually is to get to no anyone when a run includes hundreds of people. Many run groups count 25 runners max at a normal session, so the workout can start with everyone introducing themselves and participating in an icebreaker activity; it all takes about 15 minutes. When the group swells, that portion of the run requires more time, infringing on the run and your chances at knowing who you're keeping up with on the road. Expecting an immediate connection is like expecting that you’ll set a 10k record the first time you lace up your shoes. Friendships take work.

“Some people chat a little bit after but, usually within 10 or 15 minutes the group kind of dissipates,” Gamble says of his run groups’ social

There are some baseline expectations you should have if you attend a run club. Firstly, the group should center your safety and give you some info about what it takes to be a better runner, according to Zapotechne. “Are they providing electrolytes? Are they helping runners understand what to consider when running in the heat? Or, the safety and etiquette of running in the street in a large group? You run two across [on the street] versus 10,” she rattles off. Even groups without brand partnerships or financial resources should be providing basic running best practice information to their community.

You’ll also want to be mindful of leadership, since you’ll be trusting the coaches with your time and your safety. There are run clubs that are just small groups of friends getting together for a jog and social hour every week without a clear hierarchy—but once the group starts to include people who want to run at different speeds and tackle different goals, it becomes critical that someone takes charge and leads. Ideally, these people have extensive experience with run training and are also actively participating in the run community and culture of the area. Importantly, leaders should also make efforts to establish a safe and inclusive environment within their club. “I think a green flag when it comes to co-ed running groups is when you see both male and female leadership,” Zapotechne says.

Beyond road safety, and with the rise of run club culture via social media in particular, Zapotechne points out the importance of acknowledging boundaries among members. “I did a lot of workshops and training with my staff around what was appropriate and not appropriate, and we had to have (sometimes many) conversations around boundaries when it comes to interactions [with club attendees],” she notes. This includes more obvious things like physically touching, like hugging after runs or unsolicited help with stretching, and murkier territory like when it's inappropriate to send DMs and texts. You should know that if you join a run club and immediately start receiving unsolicited messages—especially from those in charge—something is off. “If you're in a leadership position, you don't slide in the DMs of people that are showing up to your group. That could be a pacer, crew runner, captain or coach. You're not there to date the people who come to your running group,” she says.

A good way to ID a run club that is more focused on sport and movement is to check out the way they communicate their training plans on social media. Do they use terminology like intervals, fartleks

Yehualaw breaks Amsterdam course record, Getachew regains title

Yalemzerf Yehualaw returned to winning ways at the TCS Amsterdam Marathon, winning the World Athletics Platinum Label road race in a course record of 2:16:52 on Sunday (20).

Tsegaye Getachew made it an Ethiopian double as he regained the title he won two years ago, winning the men’s race in 2:05:38 in a close finish from compatriot Boki Asefa.

Yehualaw, winner in London two years ago, was looking to rebound following her eighth-place finish in the British capital earlier this year. The 25-year-old set out with clear intent, passing through 10km in 32:23 before breaking away from her last remaining challenger, Bahrain’s Desi Jisa, and reaching the half-way point in 1:08:00.

Jisa managed to hold on to second place through half way, which she reached in 1:08:14, 30 seconds ahead of Haven Hailu, Winfridah Moseti and Bedatu Hirpa. But the chase trio managed to catch the Bahraini runner at 25km (1:21:15).

By this point, Yehualaw had a lead of almost a minute and was showing no signs of slowing down. She passed 30km in 1:36:23, 63 seconds ahead of Hailu and Moseti, and continued to pull away from the field.

The former world 10km record-holder went on to finish in 2:16:52, chopping 28 seconds from the course record set two years ago by Almaz Ayana. Moseti’s challenge faded in the closing stages, leaving Hailu to finish second in 2:19:29. Moseti was third in 2:20:27, just three seconds ahead of her fellow Kenyan Gladys Chesir.

The course record may never have been in jeopardy in the men’s race, but it was highly competitive throughout. A pack of 15 runners passed through 10km in 29:27 and 14 of those were still together at half way, which was reached in 1:02:31.

Getachew, the 2022 winner, was among the large lead pack, along with fellow Ethiopian Asefa, world silver medallist Maru Teferi of Israel, and Kenyan trio Justus Kangogo, Kennedy Kimutai and Felix Kipkoech.The pack started to whittle down throughout the second half, but three men – Getachew, Asefa and Teferi – entered Amsterdam’s Olympic Stadium just a few strides apart from one another.

Just as he had done two years ago, Getachew proved to have the stronger finish as he held off his opponents to win in 2:05:38. Asefa was a close second in 2:05:40, just two seconds ahead of Teferi.

Cian Oldknow and Glenrose Xaba eye glory at Sanlam Cape Town Marathon

Running seasons don’t come as brilliant as the ones both Cian Oldknow and Glenrose Xaba had, do they? And it could well get better for them at the Sanlam Cape Town Marathon tomorrow (Sunday).

National champions in the marathon and half marathon respectively, the two athletes have run like the wind in 2024 as they broke personal barriers even they probably did not think possible.

Such are the rewards for talented individuals who refuse to rest on their laurels just because they are gifted but instead work hard at improving themselves that the duo have arguably sparkled the brightest of all road running athletes in South Africa this year.

Oldknow, who runs in the purple and yellow colours of the Hollywood Athletics Club, made her full marathon debut in Seville back in February where she ran a scintillating 2:25:08 – the second fastest time by a South African female. Most impressive about that run was Ms PB’s consistent splits, an illustration of her calmness under pressure as she stuck to her race plan like a seasoned campaigner.

Proof that Oldknow was good for the 42.195km distance was further provided when she clinched the national title at the Durban International Marathon with a solid 2:29:46. She put the cherry on top of her marathon debut season by being the first South African to finish the race at the Paris Olympics, Oldknow crossing the line ahead of seasoned campaigners Irvette van Zyl and Gerda Steyn.

Xaba, meanwhile, dominated the 10km scene this year with the clincher of her season being that she won the Spar Grand Prix Series. The popular women’s series has been the preserve of foreign runners for the last six years with Ethiopian Tadu Nare dominant after Namibia’s Helalia Johannes won it twice.

The Boxer Athletic Clubs starlet was actually the last local runner to win the Series back in 2018. Perhaps more telling of the kind of season Xaba had is the fact she broke Elana Meyer’s two-decade long 10km record. Add to that the fact she retained her national half marathon title and you begin to understand just why 2024 will go down as an episode in Xaba’s glittering career never to be forgotten.

And it is about to get even more memorable as Xaba makes that long-awaited graduation to the full marathon in Cape Town tomorrow.

How she will measure up against Oldknow who has already shown herself to be a superb marathoner is the main attraction of the popular Mother City race, as it continues its quest to be included on the World’s Abbotts Major Marathons.

Certain to spice up the Xaba/Oldknow ‘duel’ is the fact that the organisers have dangled a US$5000 carrot for the South African marathon record. Oldknow has already shown she has it in her to unseat Gerda Steyn as the fastest marathoner in the land with that brilliant time of hers in Seville. What we don’t know is how Xaba can do in the longer distance.

But she has been hard at work preparing for this race and while she has said she is looking to have a memorably fun debut, such is her competitiveness that you can bet on Xaba running a pretty fast time.

The two of them will be helped in their quest to break the national record by the stellar women’s field of top class internationals they will be racing against.

Tsige Haileselassie, who won with a personal best of 2:24:17 last year is back to defend her title and that can only mean a fast women’s race.

Who between Oldknow and Xaba will be able to keep up with her is what makes tomorrow’s race such an exciting prospect. Whichever way it goes though, the two starlets are each sure to chalk up 2024 as a fantastic season.

Natasha Wodak hoping to surprise herself at Toronto Waterfront Marathon

The TCS Toronto Waterfront Marathon (TWM) returns on Sunday, doubling as the Canadian Marathon Championships. For our Canadian elite athletes, Sunday’s race provides a chance to qualify for the marathon at the 2025 World Athletics Championships, to be held in Tokyo. Canadian record holder Natasha Wodak will toe the line in Toronto for the first time in 11 years, setting her sights on her first-ever Canadian marathon title.

Wodak made her marathon debut here in 2013. The 42-year-old from Vancouver has been on a golden streak this year, winning the Vancouver Half Marathon in June and Vancouver’s Eastside 10K in September. But earlier this year, she fell short of her goal to qualify for Canadian Olympic team after completing four marathon builds and taking three attempts at the race in the span of 18 months.

“The marathon is a beast”

“Nothing is guaranteed,” Wodak says. “Never in a million years would I have thought that after running 2:23:00, I wouldn’t be able to come within four minutes of that, four different times in 18 months.” Wodak completed the 42.2K event at the 2023 Budapest World Championships, 2024 Houston and Hamburg marathon events, falling short of the Olympic standard each time, and had scratched from the 2023 London Marathon after coming down with a stomach bug. “The marathon is a beast; you’ve got to have the right day, the right fitness, the right weather–everything has to click on the right day.”

The two-time Olympian holds a personal best of 2:23:12, which has stood as the Canadian record since the 2022 Berlin Marathon. “The A goal is to win the Canadian marathon championships,” she says, hoping to add that title to her already impressive resume. “Everyone wants to be a national champion.”

After steering away from her original plan to race at the Valencia Marathon, Wodak is taking a different approach at Toronto’s big-city race; she can finally enjoy racing in Canada in front of family and friends without the pressure of hitting the Olympic standard. She adds that the generous prize purse offered by TWM was an incentive. She revealed she plans on starting out conservatively, with the hope of having a fast second half. “I’ll go out at 2:25 to 2:26 pace, and hope to catch a few of the women who go out too hard,” she says. “It would be really nice to place in the top three. If all goes well, maybe I can surprise myself and others by having a really fast last 10K.”

After her attempts to qualify for Paris 2024, Wodak says she has learned not to take anything for granted. She says she began to jump into workouts with friends, running because she wanted to and doing what felt good. “I did enjoy the process over time, so I have no regrets,” she says. “It’s a privilege to do this.”

Erin Mawhinney to make marathon debut

Defending TWM half-marathon champion Erin Mawhinney will be doubling her usual distance to make her first-ever attempt at 42.2K. The 28-year-old, a two-time winner of the Under Armour Toronto 10K, has been slowly building up her mileage while training for the past three years with coach and two-time Olympian Reid Coolsaet; at the peak of her build, she reached 190 km in one week–quite a contrast to the maximum of 43 km she used to run weekly  in university. The increase in mileage means increased time dedicated to training, adding to her already-busy schedule; the Hamilton native works full-time as a nurse, with the occasional night shift. “My apartment is a mess all the time, and I’m always out of groceries, since I’m eating more to support that mileage,” she says.

“You go in a little bit blind,” Mawhinney says. “You can sort of predict from the half-marathon what might happen, but it’s also a completely different event.” Her half-marathon best stands at 1:11:50, which she ran in March. “Somewhere in the low 2:30s would be a great day, but I’m mostly just excited to try out a marathon.”

Anne-Marie Comeau to seek redemption

Anne-Marie Comeau of Saint-Ferréol-les-Neiges, Que., is the reigning Canadian Marathon Championships silver medallist; the 2018 winter Olympian in cross-country skiing led for 42.1 kilometres of last year’s race before being passed by Quebec City’s Caroline Pomerleau, who nabbed the title. Comeau, who is 28, struggled over the last 10 km, and aims to pack her pockets with gels this year to avoid fading in the final stretch. “I had a rough year,” she says. “I’ve done a lot of marathon builds without actually racing.” Comeau was set to race the Houston Marathon and the Boston Marathon, but had to scratch from both, first due to Covid, and then to a shoulder dislocation while skiing.

Finally getting the chance to race, Comeau has set big foals for herself. “I want to get a personal best,” she says. “My marathon PB (2:34:51) is from last year on this course. I’m going to start a bit slower, at 2:31 to 2:32 pace, and see if I’m able to push harder toward the end.”

International field

Waganesh Mekasha of Ethiopia has her eyes set on the course record this year. The 32-year-old holds a personal best of 2:22:45 from the 2019 Dubai Marathon and took second in Toronto last fall, with a time of 2:23:12. “I enjoyed the race last year,” she says. “The course was great. The pacer dropped early and it affected us.” Her best time sits just off the course record of 2:22:16. The 2023 Ottawa Marathon champion feels as though she has prepared even better than last year. “If the pace goes out well and the weather is good, the course record is possible,” she says.

Ethiopia’s Roza Dereje comes into the race with the fastest personal best in the women’s field (2:18:30), and will also be fighting to take down the five-year-old course record. “I’m ready and prepared to challenge the course record,” she says. Dereje, 27, finished fourth in the marathon at the Tokyo Olympic Games, and became a mother in 2023. This is her first time visiting Canada.

For the first time in the race weekend’s history, the 5K race, traditionally held on the same day as the marathon and half-marathon, has been moved to Saturday; the race has already raised more than $3,000,000 for the TCS Charity Program.

How to watch

The 2024 TCS Toronto Waterfront Marathon and Canadian Marathon Championships can be streamed on Sunday, Oct. 20, on World Athletics Inside Track, CBC Sports, or the CBC Gem app. The TCS Toronto Waterfront Marathon is one of the first North American marathons to be featured on the WA Inside Track worldwide feed. This year, 30,000 participants from 70 countries will take part in Toronto’s race weekend (a record). All runners can be tracked using the official TCS Toronto Waterfront Marathon app, available for download on the App Store and Google Play.

Kenyan parliament demands U.S. journalist apologize for marathon world record question

It’s been five days since Kenyan distance runner Ruth Chepngetich stunned the distance running world at the 2024 Chicago Marathon, not only breaking the previous women’s world record but also becoming the first woman to run sub-2:10—something many thought was impossible. At the post-race press conference, Chepngetich faced a pointed question from Let’sRun.com journalist and founder Robert Johnson, who asked what she would say to those who believe her time of 2:09:56 is too good to be true.

Chepngetich, shocked by the question, responded, “I don’t have any idea. You know people must talk but…people must talk so I don’t know.”

The clip made found its way to Athletics Kenya and the Kenyan parliament, which now insists that Johnson apologize to Chepngetich.

“Honourable Speaker, I urge the Cabinet Secretary for Sports; Athletics Kenya and the Kenyan Anti-Doping Agency to stand up for our athletes and demand an immediate an unequivocal apology from Robert Johnson and others who have shamed our athletes. […] I know that were it an American athlete, that question would not have been posed,” said Hon. Gladys Boss, an M.P. representing Uasin Gishu County (incl. Eldoret).

The response 

Johnson replied to the demands on social media, doubling down on his initial question. “Apologize? For what? I didn’t accuse her of doping. I asked her what she would say to those who think her performance is too good to be true and proactively gave her the opportunity to get ahead of the cynics.”

Many have spoken up in Johnson’s defence, given Kenya’s recent history with doping violations; the country has more than 100 athletes currently serving doping suspensions on the Athletics Integrity Until (AIU) Global List of Ineligible Persons. 

“I do wish she had an interpreter. But it’s a fair question, given the nature of what we saw,” said American marathon coach James McKirdy on X. “It’s either the greatest running achievement in history…or… it’s drugs. Given that there are over 100 currently suspended athletes from Kenya, the questioning of the result is valid.”

“Kenya has an extensive recent history of high-profile doping busts. It’s a perfectly appropriate subject to raise with an athlete who had such an outlier performance, and the question was in no way accusatory or abusive,” another person replied on X.

Athletics Kenya statement

On Tuesday, Athletics Kenya issued a statement congratulating Chepngetich on her achievement and defending the newly-crowned women’s marathon world record holder:

“It is preposterous to cast aspersions on a seasoned winner like Chepng’etich, who has upheld integrity and hard work throughout her career. In any case, many world records were broken this year, and to single her out is utterly unfair. It is therefore disheartening to hear some sections of the media casting unwarranted doubts on her achievements. Such aspersions, made without due process, undermine not only her efforts, but the integrity of the sport.”

The statement adds: “It is important to note that Ruth, like all other athletes in major competitions, underwent multiple anti-doping tests, both pre-race and post-race. These are standard procedures in events of this magnitude and only after all results are verified will her record be officially ratified.”

Athletics Kenya described the 2019 world marathon champion as an elite athlete who has earned her stripes with a number of solid performances, including wins at two previous editions of the Chicago Marathon. “Her familiarity with the course, having won this prestigious marathon in 2021 and 2022, played a pivotal role in her third victory, showcasing her tactfulness and athletic mastery. Her latest triumph is a continuation of this stellar career, despite missing the 2024 Paris Olympics due to illness,” the federation said.

'Micro-Walks' Could Burn More Calories Than Longer Ones. Here's How Long You Should Be Walking For

A new study just discovered the benefits of shorter strolls.

For years, doctors have stressed the importance of being active during your day—after all, research has found that sitting for too long raises your risk of a slew of serious health conditions, including cardiovascular disease and type 2 diabetes. But the idea of going for hour-long walks can be overwhelming. Now, new research suggests you don’t need to jam in a massive stroll into each day: Instead, you can go for “micro-walks.”

That’s the main takeaway from a study published in Proceedings of the Royal Society B, which found that micro-walks may be even better for you than long ones. Here’s the deal. 

What are ‘micro-walks’?

In this study, a “micro-walk” is defined as walking between 10 and 30 seconds at a time (with breaks in between your next walk). 

Are ‘micro-walks’ more beneficial for your health? Why?

It depends on how you’re looking at it. In this particular study, volunteers walked on a treadmill or climbed a short flight of stairs for different periods of time, ranging from 10 seconds to four minutes. The study participants wore masks to measure their oxygen intake (which can be used to calculate energy or calorie consumption). 

The researchers discovered that people who walked in short bursts used up to 60 per cent more energy than longer ones, despite the walks covering the same distance. (The more energy you expend, the more calories you can burn.)

Basically, you may be able to rev up your metabolism and burn more calories if you do short bursts of walking versus longer cruises around. 

Albert Matheny, RD, CSCS, a co-founder of SoHo Strength Lab, says there’s something to this. “Getting activity throughout the day, in general, is better for people,” he says. “It’s better for circulation, mental health, and digestive health.” 

You’re also more likely