Running News Daily

Yemane Haileselassie And Fentaye Belayneh Win Chilly Boston Half-Marathon

Fentaye Belayneh of Ethiopia and Yemane Haileselassie of Eritrea won this morning’s 22nd Boston Half-Marathon on a sunny and near-freezing morning here.  Employing completely different tactics, Belayneh won in a pack-sprint to the finish in Franklin Park where the first three women finished in a span of just one second. Haileselassie won in a solo breakaway, dominating the final miles and winning by 15 seconds.  Both athletes won $12,000 in prize money.

The women’s race got out slowly, and the first mile was completed in just 5:41, a comfortable training pace for athletes at this level.  Britain’s Calli Hauger-Thackery was at the front.  She said that she felt good taking the lead and wanted to work on some of her racing skills.

“I felt good doing that,” Hauger-Thackery told Race Results Weekly.  “I was practicing not being set in a set pace.  I’ve got to practice surging… not be afraid to put in a five minute mile here and there.”

The first real move happened just before 5-K where Ethiopia’s Mestawut Fikir, who was fifth at this race last year, put in a surge.  The field responded immediately, and Kenyan’s Veronica Loleo and Daisy Jepkemei, and Ethiopians Melknat Wudu and Mebrat Gidey followed her single file.  They passed through 5-K in 17:17 and four miles in 21:45.  The downhill fourth mile was passed in a fast 5:05.

Fikir’s mini-surge only brought the lead pack down to 12.  Although the second, five-kilometer segment was faster (16:27) it wasn’t enough to dwindle the field further.  Fikir decided to go again just after the 10-K mark, and that move sent Hauger-Thackery and Australia’s Lauren Ryan several steps back.  Kenya’s Mercy Chelangat was also having trouble holding on.  Mile-8 went into the books at 5:10, and the serious racing had begun.

But after that, none of the women were keen to open up the race further, and the pace slowed enough that Chelangat managed to catch up.  Remarkably, eight women were still together as they ran back to Franklin Park for the finish.  Indeed, the race would not be decided until the final 200 meters when Belayneh, who had not led one step of the race, jumped the field and broke for the tape.  She was ready for that kind of move.

“I prepared very well and I knew Boston was a good course,” Belayneh said with the help of a translator.  “I prepared very well.”

Fikir and Senayet Getachew, another Ethiopian, were right on Belayneh’s heels as she bolted for the tape, but they just couldn’t catch their speedier rival.  She broke the tape, arms raised with a huge smile, in 1:10:26.  Fikir was given the same time, and Getachew was just one second back.  Loleo got fourth in 1:10:29, and Wudu was fifth in 1:10:30.  The first seven women finished in just a six-second span.

“At the end, I decided at the end,” Belayneh said when asked when she knew that the time was right for her final move.  “It was a rough race, but I knew I could hold on and push.  I had some little (energy) left over.  I used that.”

Farther behind, Chelangat finished eighth in 1:10:43 and Hauger-Thackery was ninth in 1:10:49.  The two women, both former NCAA stars who know each other from training in Flagstaff, embraced at the finish line.

“It was fun, it was good,” said Hauger-Thackery, who plans to run the California International Marathon in December with her husband, Nick.  She added: “This was a good race to go for it, get the blood flowing.”

Unlike Belayneh, Haileselassie did not want to wait for the final sprint.  In the ninth mile, he and Isaac Kipkemboi of Kenya and Haimro Alame of Israel pulled away from the field. Haileselassie was on the front, and kept pressing.

“Actually, when I lead in mile-nine I give them a little bit gap,” Haileselassie told Race Results Weekly.  “I looked over my back, I had little bit gap.  I know they can’t touch me.”

The Eritrean crossed to the finish line alone in 1:01:46.  Kipkemboi was a clear second in 1:02:01, but Alame faded in the final miles and only finished sixth in 1:02:12.  Taking the final podium position was Canadian miler Kieran Lumb, who was making his half-marathon debut.  Lumb, who made the Paris Olympic 1500m semi-finals, was timed in 1:02:03.  He was happy with his race, a good fitness test before the Canadian Cross Country Championships later this month, even if it hurt a little.

“It was hard,” said Lumb.  “Honestly, it was pretty hard early on.  I would say, like 20 minutes in, I didn’t feel amazing.  I did not sleep well last night, either.  I slept like four hours.”

Today’s event was the third and final race in the 2024 Boston Athletic Association’s Distance Medley which included the Boston 5-K on April 13 and the Boston 10-K on June 23.  About 6500 runners finished today’s race.

Three ways to become a hill-running machine

Become a master of the up, down and in-between with these tips.

Let’s face it—hills are hard. While tackling hill workouts can be intimidating, training on inclines can dramatically improve your speed, strength and endurance. Learning to tackle both uphill and downhill sections smoothly and confidently can transform your runs and races. Here’s how to make hill workouts part of your routine—without burning out or risking injury.

1.- Focus on the steady climb

For most hill workouts, aim to run uphill at a controlled, moderate pace. Going all-out might seem tempting, but studies show many runners start hills too fast, leaving them struggling to maintain their pace later. Choose a hill that takes around 10 minutes to climb, or set your treadmill incline high enough so that you feel the burn but are still able to keep a steady rhythm. Focus on matching the effort level you’d use on flat ground; if your breathing picks up too much, dial it back until you find a sustainable pace.

2.- Practice short, intense bursts

Adding short bursts of hard running uphill can build power and prepare you for more intense climbs. Find a shorter hill that takes less than a minute to summit, and challenge yourself to push hard to the top. Open up your stride, accelerate for 15 seconds at the peak, then recover as you jog back down. Repeat this five to 10 times to build endurance and speed, keeping each ascent strong and controlled.

3.- Embrace the downhill

Downhill running can be tricky, but incorporating it into your training builds confidence and control on descents; it triggers eccentric muscle contractions, where your muscles lengthen to support your body. This type of training boosts strength in your quads and hamstrings, enhances running efficiency (even on flat terrain) and improves stability and balance.

Try adding four to six strides on a gentle downhill slope after an easy run. Focus on shorter steps, keep your arms low for balance, and aim for a smooth, relaxed gait. If you find the downhill feels too easy, pick up the pace gradually, and as you improve, look for steeper hills to test your limits.

Mastering both uphill and downhill techniques will give you an edge, whether you’re training for a race or just building strength. With consistent practice, you’ll find the hills become your secret advantage.

Does Yoga Count as Strength Training?

If you’ve ever been sore after a yoga class or felt your muscles aching while holding Warrior 2, you’re familiar with the strengthening benefits of yoga. Although many of us associate yoga with primarily increasing flexibility and calming one’s chaotic thoughts, yoga does build muscle. But how effective is it? Does yoga count as strength training?

Does Yoga Count as Strength Training?

The short answer is, it depends.

According to the Centers for Disease Control and Prevention (CDC), adults should accumulate a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week plus at least two total-body strength training workouts per week. Strength training increases muscular strength and muscular endurance, which are two of the five components of health-related fitness.

Strength training, also known as resistance training, involves exercises that load your muscles. This not only builds muscle but increases bone density and helps stabilize joints to prevent injuries. Lifting weights or using resistance bands are two common options for strength training.

But they’re not necessarily the only options. Bodyweight training, in which you use your own weight as resistance, is another type of strength training. Some styles of yoga can be considered bodyweight training and can be ideal for anyone who either doesn’t have access to a gym or doesn’t care for or have time for traditional strength training exercises.

That said, there are two factors that largely influence the response to does yoga count as strength training.

1. Type of Yoga

Yoga is an extremely diverse practice with many different styles and ways to practice. Certain types of yoga and poses can strengthen muscles and potentially even build muscle.

2. Your Fitness Level

The other factor that plays a significant role in whether yoga functions as strengthening is your fitness level. Ultimately, it is more difficult to build muscle with yoga than it is with traditional resistance training using external implements such as dumbbells, barbells, kettlebells, resistance bands

In order to build muscle, you need to overload your muscles’ current capacity enough to induce some amount of damage to your muscle fibers. This microscopic damage triggers a process known as muscle protein synthesis, which repairs and rebuilds muscle and helps make your muscles stronger over time.

While it is possible to strengthen your muscles and potentially build muscle exclusively through bodyweight exercises, most people reach a plateau of body strength where some external resistance is necessary to continue strengthening and increasing muscle mass. In general, practicing yoga is not as effective as lifting weights.

However, anything that challenges you is strengthening your muscles. For example, chair yoga can be an efficient strength-training workout. Don’t compare yourself to others and meet your body where you’re at. Also, never push your body beyond your current fitness level or to the point of pain or extreme discomfort.

What Are the Best Types of Yoga for Strength Training?

Beginners often assume that classes for more experienced practitioners are inherently more difficult and better for strengthening than beginner classes. This isn’t necessarily true. These classes are often faster-paced and focus more on transitions between poses and less instruction from the teacher. This can increase the risk of injury for those who are still mastering the foundations and learning basic yoga poses. It can also shift the emphasis to the space in between the poses rather than the strengthening practice of holding the poses for a length of time.

It’s the style of yoga that plays a more important role in whether or not you will be strengthening your muscles or focusing on other aspects of fitness and health in your yoga class.

Some of the best types of yoga for muscle strength include:

Vinyasa yoga 

Power yoga

How to Make Your Walk a Workout

Trying to get more steps in? Use these strategies to level up your activity. 

IF YOU'RE JUST starting your fitness journey or looking for ways to be less sedentary outside of your sessions in the gym or runs on the road, the best move you can make is taking a step. We’re talking about walking, the simplest, lowest-impact, and most underrated activity that can improve your physical and mental health while burning hundreds of additional calories.

No form of exercise is more intuitive to the masses than walking. Still, it can be challenging to find the time to increase your step count in this desk-bound, couch-loving world. If you walk often without much thought, you might find that going back and forth along the same path at the same pace becomes boring. 

To help you up your steps and keep your walks interesting, we consulted Michele Stanten, the former fitness director of Prevention magazine, a walking coach, and the author of three books about walking, including The Walking Solution: Get People Walking for Results.

Why Should You Do Walking Workouts?

Going for walks is an exercise that you can do anywhere with no equipment; all you need is a great pair of walking shoes (and maybe a podcast). Walking is free

Improved Mental Health

If you want to fortify your mental health, a 2020 study found that those who took regular walks reported better emotional health than those who didn’t. Born on TikTok, the silent walking trend, where you walk free of distractions, can be a great way to unplug, experience a sense of calm, and be alone with your thoughts. 

Similarly, Stanten has noticed some anecdotal social and mental benefits to walking outside more frequently. 

“I think there are benefits to getting out and seeing the world at a different pace. It’s a chance to meet your neighbors; I walk my dog, and I’ll end up meeting people that way,” she says. “Walking is a great way to have tough conversations because you're walking side by side…and doing something that makes your body relax and feel better. So if you're having to have a difficult conversation, you're putting yourself in the best position to do it—whether that's with your kid, a spouse, or a coworker.”

Weight Loss (and Maintenance)

Walking is also a powerful weight loss and maintenance tool. Going for walks increases your NEAT (non-exercise activity thermogenesis), which accounts for the calories you burn throughout the day outside of intentional exercise. Weight loss is a numbers game: You need to burn more calories than you consume. Eating in a caloric deficit is crucial, but increasing your NEAT means you’ll burn more calories throughout the day, so you’ll lose weight more quickly and/or consume more food while still losing weight. A study published in the Journal of Nutrition found that among a group of 82 dieters, those who added two-and-a-half hours of weekly walking to their routine lost significantly more weight than the diet-only group. 

Better Health Markers

Weight loss aside, walking can improve your overall health and reduce your all-cause mortality rate. A study published in the British Journal of Sports Medicine 2024 observed data from the UK Biobank on over 70,000 participants. The researchers concluded that any number of steps over 2,200 was associated with lower mortality and cardiovascular disease risk and that a step count between 9,000 and 10,500 daily steps best counteracted high sedentary

COUNT YOUR STEPS

You may assume that walking outside is an automatic de-stressor, but that’s not always the case. “I like to count my steps because it prevents me from thinking about all the stuff I have to do or ruminating over an argument I had.” 

Try counting your steps on your route. Start by doing 50 fast steps and 100 slower steps for the duration of your walk. 

WALK + STRENGTH

Stanten suggests adding strength exercises into your walking routine. 

Try this: Start a timer and begin walking. At the top of every other minute, stop and do a set of an exercise like pushups, squats, lunges, or resistance band presses for five to 10 reps. After your set, begin walking again and then do another exercise at the top of the fourth minute. Be sure to cycle through a handful of different exercises. 

BEAT YOUR TIME

Another strategy Stanten suggests, especially if you’re new to walking for exercise, is to pick a set distance or route. 

Gamify your outing by challenging yourself to a race. Each time you go, try to cover that distance more quickly than your last time through. You don’t need to push yourself too

Park That Car

Try walking to any location a mile or less away from your home—your local coffee shop, laundromat, or gym. Not every walk needs to be an intentional workout. Your entire day factors into your step count, and errands can add up to thousands of additional steps. 

Can’t Fit In Your Long Run? Here's What to Do

Coaches offer advice when you have to split up, cut short, or miss your long run.

Imagine you’re in the thick of marathon training and your 18-miler falls on the weekend you’re going to be on vacation with your family. You have a 9 a.m. tour planned so you figure you can get in a solid 10 miles beforehand, then log the remaining eight miles that afternoon when you get back to your hotel. 

Or, maybe you have a niggling injury that starts bugging you around 13 miles in, so you call it at 13, then log the remaining five later that day. 

Splitting up your long run within the same day is pretty much the same thing as logging continuous miles, right? Not so fast. 

“The whole point of a long run is to get your body used to being on your feet for hours at a time, and that’s something that your body has to adapt to,” says Kara Dudley, an RRCA-certified running coach and founder of Rerouted Running. The good news is this means that slowing to a walk for a few seconds or minutes during a long run is totally okay. But this also means that you’re doing yourself a disservice if you don’t finish the job in one go.

Meg Takacs, CPT, a UESCA-certified running coach and founder of the Movement and Miles app, agrees that conquering the long run in one continuous go is important. “It’s going to be different physiologically if you do the 18 miles straight than it would be if you did nine in the morning, nine in the afternoon,” she says. “With marathon training, what matters most is not so much pace or mileage, but more so time on your feet and that gives you an opportunity to practice nutrition and hydration,” she adds. 

These long-duration runs can also expose potential weaknesses, like an IT band issue that pops up two hours in, that wouldn’t be apparent in two shorter runs, Takacs says. Long runs allow you to “approach race day with a more knowledgeable idea of what your body’s going to be able to handle, or not,” she adds. 

What’s more, your muscles might stiffen up between runs, putting you at greater risk of injury on the second run, Dudley says.

All of this said, sometimes you might need a less conventional approach to the long run. Here, Dudley and Takacs share some alternatives to consider before splitting it up.

If there’s a week or two that it’s truly not possible to get in your long run in one go, Dudley believes you’d be better off just going as long as you can in one run, rather than trying to tack on additional potentially junky miles later in the day. Keep in mind that missing one long run isn’t going to derail your training cycle.

If you have aches and pains…finish on the bike.

As always, see your doctor or physical therapist if you’re dealing with pain or an injury for personalized advice. So long as you have the all-clear, and you’re dealing with something that comes and goes and tends to flare up only after you reach a certain mileage, Dudley has a suggested workaround for you: Log as many miles as you can, then jump on the bike to finish out the rest of the time that would have been in that run. 

For example, if you run 10-minute miles and were supposed to run an 18-miler, but start to feel achey at 13, you’d be on the bike for 50 minutes after your run. This strategy still gets you the aerobic benefit

One more thing: If you want to split up other easy runs within your week (say, a midweek easy eight-miler becomes two four-milers), that would likely have less of a negative effect than splitting up your weekly long run, Takacs says. That’s because you’ll still accumulate weekly mileage and time on your feet, without taking away the advantages you gain from your weekend long run when you want to practice going extra long like you will on race day.

How Tempo Run Workouts Can Make You Faster

You won't become a better runner by just staying at the same pace. Here's how to ramp up your training. WHEN YOU FIRST get into running, your routine probably looks something like this: Lace up the best running shoes you own, hit a quick warmup, and then hit the road for a set time, distance, or route. Simply running a few times a week and intuitively speeding up and slowing down might be enough to improve your fitness—at least at first. Once you decide to graduate from a trot around your neighborhood into the world of more serious training, you’ll need to approach your workouts with more intention and specificity.

One common training technique used by hobbyists and world-class runners alike is the tempo run, a protocol where you run at a near-maximal intensity. Using these workouts you’ll increase muscular and cardiovascular endurance, learn to maintain running mechanics at a faster clip, and teach your body to cycle through lactic acid (which is what causes that burning sensation) more efficiently. We tapped Jes Woods, a Nike Running coach and the Head Trail & Ultra Coach at the Brooklyn Track Club, to school you on all things tempo runs so you can better understand how to implement tempo runs into your running routine. We can’t say you’ll be thanking us (at least mid-run)—but you may just become the fastest guy in your local run club. What Is a Tempo Run?

According to Woods, a tempo run is a hard but controlled pace that can be run as intervals, or a steady run spanning one to 10 miles meant to make you a more efficient runner. Tempo runs should feel, “comfortably hard," according to Woods. "If your running buddy asked you a question while running your tempo run, you could answer them if you had to, but it would be pretty annoying.” 

Woods says tempo runs can have a variety of loose definitions but, put most simply, they’re threshold runs meant to improve your lactate threshold. “That is, the tipping point between aerobic running (your body has sufficient oxygen) and anaerobic running (your body does not have sufficient oxygen to create the energy you are demanding)," she says. “You want to run at that tipping point without crossing over.”

In short: A tempo run is not easy, and that’s by design. This type of workout is a training tool that pushes you to your limits to increase your cardiovascular capacity, help you acclimate to a faster race day speed, and improve your body’s ability to clear lactate. 

How to Do a Tempo Run

Tempo runs areStretches Woods likes: Knee hugs, quad pulls, hamstring scoops, table toppers, lateral lunges and air squats. Do five reps on each side of your body per movement.

Warmup Jog

Never jump straight into your tempo work, even if you've done some dynamic stretching. 

“Before any speed run, whether it's fast intervals around the track or hill repeats in the park, an easy jog warm up is mission critical,” says Woods. Run for 10 to 15 minutes at a conversational pace before diving into the workout.

Hit the Road

The classic tempo run is straightforward enough. After you warm up, you’ll aim to run for 20 to 30 minutes at your calculated pace. If you’re new to tempo workouts or at the beginning of a new training cycle, Woods suggests running at your tempo pace in intervals to work up to a longer unbroken run. Here are two interval methods:

Straight-Up Intervals

“Start with five 5-minute intervals at your tempo run pace, with 90 second breaks after each,” says Woods. “That’s 25 minutes of tempo work, but broken into smaller bite-sized chunks. You can gradually increase those tempo intervals over time until you’re holding your tempo pace for“Improving your tempo pace or improving your lactate threshold is like improving your miles per gallon on your car,” Woods says. “You want to be able to travel (run) farther on the same tank of gas (the same energy).”

Any form of running is going to improve your VO2 max, which is a measure of how much oxygen you can utilize during intense exercise. Naturally, a tempo run, an intentionally strenuous running workout, will improve your VO2 max and, therefore, your ability to run faster for longer. 

More specifically, your heart rate should be beating between 80 to 90 percent of your max (putting you in what are considered heart rate Zones 3 and 4), which are associated with improving your anaerobic and aerobic capacities. Having endurance in both zones is imperative for running at a high intensity. 

Improved Lactate Threshold

Once you enter Zone 4 in your workout, which you’re all but guaranteed to do during a hard run or race, your body taps into your anaerobic system, where it utilizes glycogen and ATP (adenosine triphosphate) for energy. Lactic acid, a byproduct of that process, will begin to accumulate inside your muscles—and it's responsible for the burning sensation

Courtney Olsen Sets 50-Mile World Record of 5:31:56 at 2024 Tunnel Hill 50 Mile

American Courtney Olsen continues to make her mark on ultrarunning history, this time provisionally setting a women’s 50-mile world record of 5:31:56 at the Tunnel Hill 50 Mile in Vienna, Illinois, on November 9, 2024.

The previous record of 5:40:18 was set in 1991 by the iconic American ultrarunner Ann Trason. Olsen’s effort resets the world record by 8 minutes and 22 seconds.

Her performance represents an average pace of 6:39 per mile (4:08 per kilometer) over 50 miles (80.47 kilometers). Wow!

The Tunnel Hill 50 Mile is run as a double out-and-back on the Tunnel Hill State Trail, a rails-to-trails trail composed mostly of dirt. The event and trail are named after the tunnel through which the trail passes and was the location of a new men’s 50-mile world record in 2023. It is a USA Track & Field-certified course, and the event has an International Association of Ultrarunners (IAU) Gold Label. The IAU governs the 50-mile distance for world records, and will be responsible for ratifying the record.

The 37-year-old hails from Bellingham, Washington, and appears to be amidst a big year in racing. Earlier in 2024, she took third at the Comrades Marathon. She’s also on Team USA, set to compete at the IAU 100-Kilometer World Championships in December, 2024. In 2022, the last time the 100k world champs took place, Olsen finished fourth and ran 7 hours and 15 minutes. Her marathon PR appears to be 2:36:21.

Greek runner offers $1,500 reward for stolen marathon costume

One man's tradition of racing the Athens Marathon could be up in flames after his costume was stolen just days before Sunday's race.

For seven consecutive years, Greek marathoner Kostas Hatzis has travelled to Athens from his home in the Netherlands to take part in the Athens Marathon. On Wednesday, his plans to participate in the 41st edition of the race (set for Sunday) came to a halt when his suitcase, containing his traditional Greek costume, matching shoes and Olympic Truce flag, was stolen from his vehicle. He now offers a reward of €1,000 (CAD $1,491) for anyone who returns his belongings.

“My world collapsed,” Hatzis wrote on Facebook. “My traditional Greek costume and matching shoes were snatched from me. My Olympic Truce flag, my running outfits and all I need for one week. I did not come all the way from my home in NL to eat, drink and sleep in Athens.”Hatzis’s traditional Greek costume is the distinctive uniform of Greek soldiers called Tsoliades–right down to the fustanella (a kilt-like garment) and the tsarouchis (flat shoes with pompoms). The Olympic Truce flag bears a drove with a traditional Olympic flame, symbolizing peace and human spirit.

The runner, who calls himself an “International Marathon Messenger“, runs to promote the Ancient Greek tradition of Olympic Truce, or Ekecheiria. The tradition acknowledges the signing of a treaty between three kings to allow safe participation in the Olympic Games for individuals from the Greek city-states–Elis, Pisa and Sparta–despite ongoing conflicts.

In October, Hatzis took part in passing the marathon flame at the Kosice Peace Marathon in Košice, Slovakia, to honour the 100th edition of Europe’s oldest marathon.

Sunday’s race was set to mark Hatzis’s eighth consecutive time competing in the Athens Marathon; his fastest time for the course is 5:17:26, which he ran in 2016. The runner has participated in countless other marathons since 2012, including the Barcelona Marathon, Paris Marathon, TCS Amsterdam Marathon and the HAJ Hannover Marathon.

Asbel Kiprop: Fame, loss and the redemptive journey of a running legend

After a social media post where Asbel Kiprop blamed a woman for wrecking his family and career, friends and mentors intervened helping him refocus seek support and rebuild his life.

A man is often judged by how he faces his battles whether they are on the field, in the boardroom or within himself.

For Asbel Kiprop, Olympic gold medalist and three-time world champion, life was initially a straight sprint to greatness—a journey of triumphs, gold medals and untold success.

However, when the cheers faded, Kiprop found himself confronted by challenges far more daunting than any he had faced on the track.

In 2018, Kiprop's world came crashing down with a doping scandal that shocked the athletics world.

His name, once revered, was suddenly associated with disgrace and scandal as the Athletics Integrity Unit (AIU) imposed a four-year ban after a positive test for the blood-boosting drug EPO.

“I did not know what he was talking about. He said media was reporting that I had been banned for doping. I developed a running stomach. I was shaking…speechless...My heart felt like someone had plucked it," he recalled in a past interview with The Standard.

The news broke him in a way he could never have anticipated, triggering a spiral of sleepless nights, isolation and bitterness as he fought to reclaim his reputation.

The societal expectations placed on Kiprop, like many men, shaped his journey.

As a world-class athlete with a clean record and a respected status in his community the fall from grace was brutal.

Despite his accomplishments, he suddenly felt alone, misunderstood and scrutinized by a world that once cheered him on.

“People I thought knew me were not standing with me. I got very bitter. I wanted someone who would understand my pain; of how I had trained so hard and now I am banned,” he confesses.

It is a sentiment many men can resonate with—the feeling of isolation when life’s challenges intensify and the difficulty of finding true allies in a world where showing vulnerability is often seen as weakness.

In his darkest moments, Kiprop was left grappling not only with the scandal but also with the cost of fame. His career had come with privileges: financial success, fame and adulation from fans.

Yet, fame’s allure had drawn him into a whirlwind of distractions and poor choices, leaving him exposed to criticisms that ranged from accusations of promiscuity to allegations of reckless behavior.

Kiprop admits, “I made some mistakes in life, and I have always taken the consequences.”

For years, he found solace in the familiar: rigorous training, the support of fans, and, in his downtime, friendships that seemed unbreakable. But the scandal unveiled a new reality.

Friendships dissolved, his reputation crumbled and he found himself wrestling with 'depression'.

His struggles, like those of many men, were not immediately visible to the public eye and Kiprop’s cry for help went unheard until a social media post alarmed his followers.

In a raw moment, he hinted at desperation, expressing his pain in a message that prompted intervention from senior officials.

For Kiprop, it was a call to address his pain—a step many men struggle to take.

Now 35, Kiprop is working to regain his place in Kenyan athletics, setting his sights on the World Athletics Championships in 2025.

Kiprop’s message for men facing setbacks in their careers, relationships, or mental well-being is clear: a setback does not define one’s worth. Instead, it is a test of character and resolve.

“I want to start small and win for my employers, the Kenya Police, who diligently stood by me all the four years,” he says in an interview with RFI.

“It is going to be a hard time but… I want to post good times and progressively go up the ladder and qualify to represent Kenya again.”

This season, Kiprop returned to competition at the National Police Service Track and Field Championships, where he won his 1500m heat—a modest yet meaningful step in his quest for redemption.

His performance signals a new beginning for a man determined to rise again not as the prodigious young star he once was but as a seasoned athlete bearing the lessons of both victory and defeat.

U.S. running tourism company using disguised Russian plane for Antarctic race

Canadian Running has learned that Runbuk, the U.S.-based running tourism company that recently took over the World Marathon Challenge, is using Canadian and American-sanctioned Russian aircraft to transport participants from Cape Town to its race at Novolazarevskaya Station (Novo) in Antarctica, scheduled for Nov. 7.

The Antarctic Ice Ultra event is promoted as the first-ever 24-hour race on the continent. The U.S. government imposed sanctions on the Russian airline Volga-Dnepr in August 2024 (following similar sanctions from the U.K. Canada and the European Union). Runbuk’s use of a sanctioned Russian airline, Volga-Dnepr, for flights to the race location prompts serious questions about their actions, especially given the substantial financial investment from each participant (USD $19,500) to run the race.

Concealing the identity of the aircraft

The identity of the Volga-Dnepr Ilyushin IL-76 aircraft (RA-76952) transporting participants from Cape Town, South Africa, to Antarctica on Nov. 6 has been altered to conceal the plane’s Russian origins.

It was found that Runbuk used the South African logistics company Ultima Antarctic Expeditions to organize transport; South Africa has no sanctions against the Russian airline. But the plane’s identity has been altered to conceal its Russian origins. A photograph shows that the Volga-Dnepr markings on the aircraft have been changed to read, ANTARCTICA, and the Russian flag (on the tail) has been replaced with an image.

Despite these efforts, evidence of the airline’s identity (Volga-Dnepr) remains accessible. Public flight tracking data reveals the flight numbers associated with the Volga-Dnepr aircraft (VDA9018/VDA9020), and flight history shows the plane’s recent travels, including routes from Ulyanovsk, Russia, to Cape Town.

In Canada, violating sanctions is considered a criminal offense, investigated and enforced by the Canadian Border Services Agency and the Royal Canadian Mounted Police. Under the United Nations Act, the maximum penalty for conviction can be a fine of $100,000, a one-year prison sentence, or both.

According to the website, there are 13 participants in the inaugural Antarctic Ice Ultra. Seven are from countries that have sanctions against the airline. No Canadian runners are believed to be involved.

Runbuk is owned by Oliver Wang and Renna Hu, who operate within the landscape of global marathon tourism. The couple has strong ties to many Abbott World Major Marathon events worldwide, acting as the official tourism agent for the London Marathon and facilitating travel for many U.S. runners. Their company is also behind the World Marathon Challenge, set for Novo Station in January 2025, where participants will attempt to complete seven marathons across seven continents in seven days.

The Antarctic Ice Ultra flight is scheduled to leave Cape Town on Wednesday at 6:30 a.m. local time. 

Have you been victimized by this TikTok running trend?

Couples and friends have been eager to jokingly roast one another on TikTok by taking part in the viral running trend called #suspectchallenge. In the videos, participants take turns filming while running, chasing down their chosen “suspect” and pretending to issue a police dispatch report, complete with humorous insults and jabs.

The founder of the trend, Lauren Case, is a California video creator with more than one million TikTok followers. Her video gained more than 35 million views.

After growing in popularity in late October, the trend has already seen 100,000+ videos using hashtags #suspectchallenge or #suspect. Participants range from well-known content creators with millions of followers to grandparents. The playful roasting captures the unique connections within each relationship, with light-hearted inside jokes.

The challenge has also proven to be a test of fitness; some participants have no problem holding up the conversation while running, while others immediately indicate some difficulty catching their breath, even resorting to the use of an inhaler.

The trend exposes the relative lack of fitness of the non-runners, presenting an opportunity to call one another out for poor running form. “Why are you running like that?” one user said to their partner in their video.

Compression socks might help your race-day tummy troubles

Compression socks have sprinted from the clinic to the track, with pro runners like Sifan Hassan and Eliud Kipchoge touting their recovery and performance benefits. Are they really more than just a fashion trend? Here’s the scoop on what compression socks deliver, and where the hype might be outpacing the science.

Better blood flow and swelling control

Studies suggest that compression socks really do promote blood circulation and reduce swelling in the legs. Whether you’re logging miles on the trail or pounding the pavement, compression can help prevent that dreaded heavy-leg feeling by keeping blood moving efficiently back to the heart, as recently reported in SELF magazine. Dr. Leada Malek, a San Fransisco-based sports physical therapist, notes that compression socks are particularly useful for runners dealing with recurring swelling or minor injuries like ankle sprains. By reducing fluid buildup, the socks help maintain freedom of movement, letting you run without the drag of swollen, tired legs.

Compression socks can also be helpful for runners who experience postural dizziness after intense effort. For runners with conditions like postural orthostatic tachycardia syndrome (POTS), which can cause lightheadedness when shifting from sitting to standing, the socks help push blood back to the brain and heart.

A calmer stomach on race day

If you’ve ever experienced a queasy stomach during a race, compression socks might help. Running can decrease blood flow to your gut, which leads to discomfort or even nausea. A study in the Journal of Strength and Conditioning Research suggests that compression socks can direct more blood from your legs to your GI tract, helping reduce digestive distress. By maintaining better blood circulation, you may find yourself more comfortable mid-race, with fewer interruptions from an unhappy stomach.

A boost for post-workout recovery

The role of compression socks in post-workout recovery is widely debated. Some research suggests that wearing compression garments can reduce markers for muscle damage. While the effects vary, many athletes report feeling less sore after wearing them. Even if muscle repair benefits are unclear, the stable, “hugging” sensation of compression might help you feel ready to move your body sooner.

Compression socks for travel and long races

Planning to run a far-off race? Compression socks might help keep you healthy by reducing your risk of deep vein thrombosis (DVT) on long flights. According to research, wearing compression socks during prolonged sitting can prevent blood clots by keeping blood flowing in the legs.

Research also suggests that wearing them during a race might reduce DVT risk for the flight home, as the pressure supports blood flow and circulation.

The takeaway

Compression socks may not shave seconds off your race time, but they do offer a variety of benefits, from easing leg swelling to calming a queasy stomach. And if they make you feel more confident on race day, that extra motivation could be all you need to push harder.

Kenyans take action against gender-based violence

In the wake of the murders of Agnes Tirop and Rebecca Cheptegei by their intimate partners, Athletics Kenya launched a movement on Monday to fight back against gender-based violence (GBV). A new hotline was unveiled for athletes to confidentially report cases of GBV, while an engagement campaign moves across Kenya to encourage athletes to speak up and to raise awareness for financial exploitation.

Tirop, World Championships 10,000 bronze medalist, was murdered by her husband in 2021, giving rise to the creation of Tirop’s Angels, an organization fighting GBV. High-profile female athletes, however, continued to fall victim to men; in September 2024, Cheptegei, who ran the Paris 2024 marathon, died after reportedly being set on fire by her ex-partner.

Working in conjunction with the National Government Affirmative Action Fund (NGAAF), Athletics Kenya addresses how lack of communication has been a significant obstacle in the fight against GBV. The hotline will allow athletes to call for help when in danger of GBV, while a chatbot will enable them send an SOS.

“We will fight it the same way we are doing with doping.”

“GBV is totally unacceptable in our society as well as in athletics,” Athletic Kenya’s Chief Administrative Officer Susan Kamau said. “As Athletics Kenya, we are totally committed to eradicating GBV and we will fight it the same way we are doing with doping.” In 2023, the Kenyan government committed to rebuilding their anti-doping program and increased the frequency of random drug testing. Athletics Kenya hopes that a safe and confidential channel for reporting GBV incidents will encourage women and girls to speak up.

The awareness campaign, already in motion, has been moving across the country all week, hosting forums at athletics camps. The program allows runners to share their stories and suggestions to stop GBV, and features female leaders as speakers to educate athletes.

Raising awareness of financial exploitation, as well as GBV

High-profile athletes, including two-time 800m world champion and 2007 Olympic silver medallist, Janeth Jepkosgei, have also highlighted the connection between financial exploitation of athletes and GBV. “Be wary of predators who pretend to be coaches and get into a relationship with young athletes who are the same age as their daughters,” Jepkosgei said, speaking at Thursday’s forum in Kapsabet, Kenya.

Speaking at an earlier event, Lucy Kabuu, 2006 Commonwealth Games champion and two-time Olympian, emphasized the same message. Recently, the athlete has been defending herself in court against her ex-husband and coach, who is trying to claim her earnings. “When you start running and making money, be careful not to fall into the trap of unscrupulous coaches and managers,” Kabuu said. “You should buy properties in your name and not in any other person’s name. Get a financial adviser to help you invest wisely. Learn from me and what I am going through; do not wait to learn from another person.”

1997 World 10,000m champion Sally Barsosio echoed Kabul’s advice. Other successful runners that are actively raising awareness for GBV include seven-time World Marathon Major champion Mary Keitany, six-time World Marathon Major champion, two-time world champion and two-time Olympic silver medallist Catherine Ndereba, 2013 world champion, Diamond League champion and Olympic medallist Milcah Chemos and 2021 TCS New York City Marathon silver medallist, Olympian and founder of Tirop’s Angels, Viola Cheptoo. 

Olympic silver medalist Koki Ikeda suspended for doping

The 26-year-old Japanese race walker Koki Ikeda, one of the world's top competitors in race walking and a leading figure in his national team, has been provisionally suspended this week by the Athletics Integrity Unit (AIU), which has detected unusual data in his biological passport.

As required by World Athletics protocol, this preventive measure is applied in cases where irregular figures are found, even when no direct violation has occurred in an anti-doping test that identifies a specific banned substance. Ikeda will now need to account for the unusual data in his biological passport to avoid a definitive suspension.

The Associated Press reported that Ikeda received the provisional ban for "suspected blood doping," quoting the AIU, which is based in Monaco. The anti-doping body stated on Friday that the issue relates to the "use of a prohibited substance/method." The biological passport can indicate markers of doping over time without an athlete testing positive for a banned substance. Investigators have not provided a timetable for the disciplinary case.

The race walker and the Japanese federation received this unfortunate news ahead of hosting their World Race Walking Championships in Tokyo in September 2025. Ikeda stated on Saturday that he is "completely bewildered" and pleaded his innocence. In a statement released to Japanese media, he expressed his intention to fight to clear his name. "For reasons that I know absolutely nothing about, I may not be able to compete in my next race, and I am utterly bewildered," he remarked.

He also mentioned that he would "strive for the truth to come to light and for a fair result." "From here on, I would be very grateful for your understanding and support," he added. The disciplinary proceedings are now underway.

Ikeda was the Olympic silver medallist at the Tokyo 2020 Games and took silver at the 2022 World Championships in Oregon. This season, he achieved a second-place finish in the mixed relays at the World Team Championships in Antalya in April, as well as winning gold at the Japanese National Championships, which earned him direct qualification for Paris 2024, where he finished seventh in the 20-kilometre race. He concluded the year in October with a bronze medal in the 10,000-metre event in Yamaguchi.

Ontario runner signs pro contract with Under Armour

On Thursday, Rosseau, Ont., native Gracelyn Larkin announced her contract with Under Armour’s pro running club, Dark Sky Distance, which is based in Flagstaff, Ariz. The 5,000m Canadian outdoor champion from 2022 is a recent graduate of Northern Arizona University (NAU), and formerly competed for the University of New Mexico (UNM) from 2019-2023.

Already located in Flagstaff following her graduation, Larkin will continue training at altitude under coaches Shayla Houlihan and Stephen Haas. The Canadian will be among former UNM teammate and Olympian Weini Kelati and 2022 New York City Marathon champion Sharon Lokedi, who also represent Under Armour.

The 23-year-old boasts personal bests of 15:23.63 in the 5,000m and 32:32.61 in the 10,000m. A successful collegiate career saw Larkin earn All-American status seven times, before she went on to represent Canada in the 5,000m at the 2022 World Championships in Eugene, Ore.

Over the summer, Larkin chased a spot on the Canadian Olympic team. At the Harry Jerome Classic 5,000m in Burnaby, B.C., in June, she clocked 15:25.83 to claim fifth place in a quick race; the time was just two seconds off her personal best. Later that month, Larkin competed at the Canadian Olympic Track and Field Trials in Montreal, placing fourth in the women’s 5,000m final with a time of 15:36.41. The UNM graduate was less than three seconds behind the winner, Gabriela Debues-Stafford. Despite strong efforts, Larkin fell short of qualifying for Paris 2024.

“I’m very grateful to be joining such an amazing group of hard-working individuals,” Larkin said in the announcement post on Instagram. “Working with Under Armour is an amazing opportunity and I can’t wait to represent them over the upcoming years. I look forward to learning from my teammates and coaches while I develop as a professional athlete!”

You’ve finished your marathon—now what?

Completing a marathon is no small feat. Whether you hit a personal best or navigated through a challenging day on the course, post-race recovery is key to ensuring you’re ready for your next running chapter. Montana DePasquale, a running coach based in Rhode Island, uses a science-based approach to guide her athletes. She has some essential tips to help you maximize recovery and get back on track.

Navigating the post-marathon blues

DePasquale notes that after months of structured training, it’s common for runners to feel a bit adrift once race day has come and gone. Without the usual daily training schedule, some runners even experience post-race blues. To keep the momentum going, she encourages her athletes to have a clear, structured plan for the first four weeks after their marathons. Knowing what to expect—and having recovery milestones—can ease that post-race transition. Note: if the post-race blues are feeling overwhelming or lasting longer than a week or two, take the time to check-in with your favourite medical professional. Self-care is an important part of recovery.

Reverse taper: easing back into running

Depasquale advises starting with a “reverse taper” after 10-14 days of full rest. This gradual increase in running volume mirrors how you tapered before the marathon. Even if you’re feeling good, Depasquale cautions against jumping back in too quickly. “Feeling fine and/or no longer having muscle soreness is not a sign you are fully recovered from your marathon,” she explains. “26.2 miles is a big stress on the body, no matter how prepared for it you are.” A marathon places immense stress on your body, and even if you’re mentally ready to go, your muscles, tendons and cellular structures are still undergoing repair.

Embrace the easy pace

The first few runs back may feel harder than expected, but this isn’t due to lost fitness—your body is still healing on a deep level. “Running will likely feel hard in the three to four weeks post-marathon, and that is not because you have lost your fitness. It’s because your body is still recovering on a cellular level,” Depasquale says. She suggests that all post-marathon runs be kept at a relaxed, conversational pace. (Advanced runners may be able to introduce light speed work by the fourth week, but even then, it’s important to tread carefully.)

By giving your body time to fully bounce back, you’ll be setting yourself up for a stronger, healthier return to training.

'He made me eat cleaner & work harder' - Justin Gatlin on how Usain Bolt shaped him into becoming a better sprinter

Justin Gatlin has heaped praise on his long-time arch-nemesis Usain Bolt, thanking him for making him the athlete he ended up becoming after returning to the sport.

American sprint icon Justin Gatlin has revealed the profound impact Usain Bolt had on his career, acknowledging how the Jamaican legend pushed him to reach new heights.

 Known for a rivalry that defined an era of sprinting, Gatlin and Bolt clashed in numerous unforgettable races, showcasing contrasts in style and personality. Yet, despite the fierce competition, Gatlin now reflects on their encounters with admiration, crediting Bolt for inspiring him to be his best.

“Competing against someone like him, he brought the best out of me,” Gatlin said on The Higher Perspective Talks.

 His comments came just over a week after Bolt himself recognized Gatlin as his toughest competitor. Gatlin expressed that Bolt’s presence on the track forced him to elevate his approach to training, nutrition, and overall athletic dedication.

“He made me wanna train harder. He made me wanna be a different athlete. He made me eat cleaner, work harder, compete harder because that was an athlete that represented a standard, one that I always wanted to get to,” Gatlin explained, underscoring the high benchmark Bolt set with his relentless speed and unwavering confidence.

Reflecting on their head-to-head races, Gatlin noted that he was always ready to face Bolt, eager to test himself against the reigning champion. “When I banged against him, I was ready any time. I wanted to race him every day if I could,” Gatlin shared. His words highlight not only the intensity of their rivalry but also the motivation he found in trying to match Bolt’s prowess.

Usain Bolt also had kind words for Gatlin during a recent appearance on John Obi Mikel’s Obi One podcast. “I think Justin Gatlin, I have to give my hats off to him,” Bolt said. “The last five, six years of my career, it was me and him every season. He kept me on my toes throughout, and I loved the competition.”

Bolt recalled a particularly memorable exchange when he saw a video of Gatlin confidently declaring his intent to win gold.

 “I remember I’m just on Instagram scrolling, and someone sent me a video,” Bolt recounted. “He [Gatlin] was like, ‘Justin, I’m gonna win, don’t worry, and I’m going to wear the gold medal around my neck.’ And I’m like, ‘What? Alright, let’s go then.’”

Recognizing Gatlin’s fierce resolve, Bolt added, “Listen, Gatlin is going to show up. He is that guy in a Championship; no matter what is going on, he is going to show up.”

Their rivalry may have seen Bolt take the lion’s share of victories, but the respect they have for one another transcends competition.

As Gatlin reflects on his journey, it’s clear that Bolt’s influence left a lasting mark, inspiring him to push beyond his limits in pursuit of excellence. Their rivalry brought unparalleled excitement to the sport, and their mutual respect continues to exemplify the power of elite competition.

French marathon record holder facing domestic violence charges

Morhad Amdouni, known for knocking over water bottles at the Tokyo Olympics, will be tried in court in February after allegedly attempting to strangle his wife.

French marathon record holder Morhad Amdouni has been reportedly summoned to appear before the Meaux criminal court in February for alleged domestic violence. Despite heated denials by the accused party, additional claims by his wife of sexual assault and rape are currently being investigated by French authorities.

The reported incident occurred after an argument broke out upon the partner learning of Amdouni’s infidelity; the victim claims her husband attempted to strangle her in front of their son. Amdouni was arrested at his Serris, France home on Sept. 18.

The father of two is facing charges of willful violence against his partner; the alleged assault reportedly left her unable to work for multiple days. The marathoner’s mother, brother and mistress underwent questioning regarding the domestic violence claim.

While no longer detained in custody, Amdouni has been placed under judicial supervision “for acts of domestic violence committed between September 2023 and September 2024,” as confirmed by the Meaux prosecutor’s office, until his court hearing, scheduled for Feb. 24, 2025. The prosecutor’s office is still investigating the victim’s further claims of sexual assault and rape.

L’Equipe reports that Amdouni confirmed the arrest and his upcoming summons. “Arguments between couples can happen,” he told L’Equipe. “But to the point where it gets to this point, that’s a lot. I want us to be able to resolve these delicate matters between adults.”

In 2018, Amdouni became the first French athlete in history to win the 10,000m title at the European Athletics Championships in Berlin. He set the national record of 2:03:47 at the Zurich Seville Marathon in February. He did not compete at the Paris Olympics due to injury.

A notorious athlete

Amdouni has a reputation in the running world; the 36-year-old gained negative attention after knocking over elites’ drinks bottles at a water station, leaving no drinks for the athletes behind him.

The French runner also hit headlines in 2019, after media channels published alleged conversations between him and a doping supplier from 2017.

Tokyo Marathon runner-up banned for doping

Former Tokyo Marathon runner-up Tsehay Gemechu was banned for four years because of suspected blood doping, the Athletics Integrity Unit said Thursday (Friday in Manila).

The 25-year-old Ethiopian also was disqualified from all her results and prize money earned since March 2020, including second place in the elite-level Tokyo race in March 2023. Her run of just under 2 hours, 17 minutes had ranked No. 24 in the women's all-time list.

Gemechu also placed fourth over 5,000 meters at the 2019 world championships in Doha, Qatar, and ran in the 10,000 at the Tokyo Olympics held in 2021. She already was disqualified from that Olympics race for a lane violation. She did not finish the marathon at the 2023 worlds in Budapest, Hungary.

The AIU said Gemechu had suspicious blood values in her athlete biological passport. It can show indicators of doping over longer periods of time without the need for a positive test.

Gemechu gave 50 blood samples over a five-year period with those taken in March 2020 then April and May 2022 "indicative of blood manipulation," according to an independent doping tribunal's verdict.

She is banned until November 2027.

Strong group of Dutch riders at Zevenheuvelenloop will be on the hunt for the Dutch record on the 15 kilometers

On Sunday November 17, a strong group of Dutch runners will be on the hunt for the Dutch record on the 15 kilometers. Mike Foppen from Nijmegen is going for the record in his hometown and will face competition from Richard Douma, Filmon Tesfu, Khalid Choukoud, Frank Futselaar and Gianluca Assorgia, among others. In the women's race, Olympians Diane van Es and Maureen Koster will start.

Battle for the Dutch recordMike Foppen and Richard Douma are the runners with the fastest times on the 15 kilometers behind their name. Foppen has a best time of 43:21 and Douma of 43:18. Filmon Tesfu starts as one of the favorites after his successful marathon debut in Amsterdam (2:10:58). Last year he trumped Foppen in the final sprint and finished as the fastest Dutchman. Khalid Choukoud is the Dutch record holder with his time of 43:13 from 2019 and is also competing. The Dutch men will face competition from Belgium from Koen Naert (personal best 43:37) and from Germany from Nils Voigt (personal best 43:18).

Four Dutch Olympians in the women'srace Training mates Diane van Es and Maureen Koster are competing for the title of fastest Dutchwoman. Van Es competed in the 10,000 meters in Paris and finished sixteenth at that distance. Two months before the Olympics, the 25-year-old runner won silver on the longest track distance at the European Athletics Championships. In 2022, Diane van Es was the fastest Dutch rider at the NN Zevenheuvelen in 47:57.

Maureen Koster also competed at the Olympics in Paris. She finished tenth in her heat in the 5,000 meters. In 2018, the 32-year-old athlete ran her best time on the 15 kilometers at the NN Zevenheuvelenloop: 49:04. Just like her teammate Van Es, Koster has a European Championship medal in her cabinet: silver in the 3,000 meters indoor in 2015.

In addition to Van Es and Koster, Olympians Jill Holterman and Rachel Klamer will also be at the start. Holterman ran the Tokyo Marathon in 2021. Klamer has competed in the triathlon for the past four Olympic Games. In Tokyo, she achieved her best result with a fourth place.

TheUgandan athlete Jacob Kiplimo defends his title at the NN Zevenheuvelenloop. Last year, the 23-year-old athlete equalled the world record in the 15 kilometres in Nijmegen. This year he will compete with his half-brother Victor Kiplangat, reigning world champion in the marathon. In the women's race, European half marathon champion Karoline Bjerkeli Grøvdal is on the start list.

The 15 kilometres of the 39th NN Zevenheuvelenloop are sold out with 28,000 participants. With more than 10,000 registrations, the 10th Night of the Seven Hills has a record number of registrations.Below are the start lists of the 39th NN Zevenheuvelenloop.

Fukuoka International Marathon Elite Field Released

Fukuoka International Marathon is the first of this winter season's big selection races for the home soil team for next year's Tokyo World Championships, and the domestic field is a great one. 

Kenya Sonota, 2:05:59 in Tokyo last year, and 2:06 men Yusuke Nishiyama, Yuya Yoshida, Kazuya Nishiyama and Daisuke Doi make up the main contenders to get a spot, with internationals Lemeck Too, Jie He, Bethwel Yegon, Vincent Raimoi, last year's winner Michael Githae, and Shaohui Yang perfectly positioned to add momentum to the shot at the 2:06:30 Worlds standard that they'll all be taking.

8 other Japanese men in the 2:07 to 2:09 range make it one of the most competitive Fukuoka editions in a long, long time.

Last year Githae outkicked Yang by 1 second to win 2:07:08 to 2:07:09, Yang with a Chinese NR that was broken a few months later by He in Wuxi. Chinese men's marathoning has momentum right now too, and it wouldn't be surprising to see either He or Yang become Fukuoka's first Chinese winner. Jianhua Peng, 2:09:59 last year in Seoul, and Bo Li, 2:11:23 in Nanchang, are also in the race.

Fukuoka International Marathon Elite Field Highlights

Kenya Sonota (JR Higashi Nihon) - 2:05:59 (Tokyo 2023)

Lemeck Too (Kenya) - 2:06:29 (Rotterdam 2024)

Yusuke Nishiyama (Toyota) - 2:06:31 (Tokyo 2024)

Yuya Yoshida (GMO) - 2:06:37 (Osaka 2024)

Kazuya Nishiyama (Toyota) - 2:06:45 (Osaka 2023)

Daisuke Doi (Kurosaki Harima) - 2:06:54 (Osaka 2024)

Jie He (China) - 2:06:57 (Wuxi 2024)

Bethwel Yegon (Kenya) - 2:06:57 (Vienna 2023)

Vincent Raimoi (Kenya/Suzuki) - 2:07:01 (Fukuoka Int'l 2022)

Michael Githae (Kenya/Suzuki) - 2:07:08 (Fukuoka Int'l 2023)

Shaohui Yang (China) - 2:07:09 (Fukuoka Int'l 2023)

Koki Yoshioka (Kyudenko) - 2:07:28 (Osaka 2023)

Shin Kimura (Honda) - 2:07:34 (Tokyo 2024)

Derese Workneh (Ethiopia/Hiramatsu Byoin) - 2:07:58 (Beppu-Oita 2024)

Bedan Karoki (Kenya/Toyota) - 2:07:59 (Tokyo 2024)

Kazuya Azegami (Toyota) - 2:08:29 (Osaka 2023)

Kiyoshi Koga (Yasukawa Denki) - 2:08:30 (Beppu-Oita 2022)

Ryu Takaku (Yakult) - 2:08:38 (Fukuoka Int'l 2021)

Naoki Aiba (Chudenko) - 2:08:44 (Beppu-Oita 2022)

Kenta Murayama (Asahi Kasei) - 2:09:00 (Osaka 2024)

Kohei Futaoka (Chudenko) - 2:09:14 (Fukuoka Int'l 2021)

Jianhua Peng (China) - 2:09:59 (Seoul 2023)

Tesema Moges (Israel) - 2:10:31 (Rotterdam 2023)

Takumi Kumagai (Sumitomo Denko) - 2:10:41 (Fukuoka Int'l 2021)

Yusuke Tobimatsu (Hioki City Hall) - 2:10:47 (Hofu 2021)

Luka Musembi (Kenya/Tokyo T&F Assoc.) - 2:10:49 (Hokkaido 2022)

Asuka Tanaka (Runlife) - 2:11:09 (Tokyo 2022)

Bo Li (China) - 2:11:23 (Nanchang 2023)

Tadese Getahon (Israel) - debut - 1:00:47 (Copenhagen Half 2024)

Influencer banned from New York City Marathon for life over 'selfish' act

A running influencer has been slapped with a lifetime ban for competing in the New York City Marathon while flanked by 'two unauthorized people riding the course on electric bicycles,' according to race organizers.

Matt Choi, who posts videos of himself running and offering training tips on Instagram, was disqualified from the race and his time of 2:57:15 has been vacated after his performance across the five boroughs on Sunday.

'After a review and due to violations of World Athletics rules, and New York Road Runners' Code of Conduct and Rules of Competition, NYRR has disqualified Matt Choi from the 2024 TCS New York City Marathon and removed him from the results,' the nonprofit, which organizes New York races, said in a statement. 'He has been banned from any future NYRR races.'

'E-bikes don't belong in races,' he wrote on Instagram. 'No excuses. I was selfish & take full accountability of my actions. I apologize to all the runners impacted. I accept my DQ & lifetime ban from @nyrr. Never again.'

Choi admitted in a self-shot Instagram video that he had his brother and a videographer following him around the course on Sunday.

'I was selfish on Sunday,' he told his followers, while admitting that the bikes prevented some other runners from accessing water stations.

A native of Austin, Texas, Choi was among the 55,000 finishers at the marathon on Sunday, finishing nearly an hour after the winner, Abdi Nageeye of the Netherlands.

Choi was a football player at Division I Monmouth University in New Jersey before working as a personal trainer.

He gained some notoriety on Instagram during the pandemic, which helped him attract several sponsors. However, one sponsors, a training app known as Runna, has announced that is cutting ties with Choi.

For his part, Choi has made it clear that the decision to run with videographers was his and he wasn't encouraged to do so by any sponsor.

British Olympian Jodie Williams retires from athletics

British Olympian Jodie Williams has announced her retirement from athletics.

Williams, 31, competed at three Olympic Games and was part of Team GB's bronze medal-winning women's 4x400m relay team at Paris 2024.

Among her individual honours, Williams won European and Commonwealth 200m silvers among nine major international medals at senior level.

"Dear track and field, the time has come for us to part ways," Williams posted on social media.

You allowed me to achieve my childhood dreams and have taken me from an awkward little girl with no confidence to a just as awkward but much more confident woman."

Williams specialised in the 200m and is the sixth-fastest British woman over that distance, with the 22.46 seconds she clocked for European silver in 2014.

Later in her career she also had success in the 400m, winning Commonwealth bronze in Birmingham in 2022.

She earned her first global medal as a member of the women's 4x400m team in Paris, competing in the heats before Victoria Ohuruogu, Laviai Nielsen, Nicole Yeargin and Amber Anning finished behind the United States and the Netherlands in the final.

Record-breaking teen sprinter Gout Gout is set to train alongside Noah Lyles

Gout Gout recently signed with Adidas and will have the opportunity to train alongside world champion Noah Lyles, gaining valuable mentorship as he continues his path to the top.

After inking a lucrative deal with leading German athletic apparel and footwear corporation Adidas, Gout Gout will now have a chance to train with triple world champion Noah Lyles.

Gout Gout’s manager James Templeton noted that it is a great opportunity for the youngster to interact with Noah Lyles and get to know more about sprinting as he looks to chat his own path to the top.

James Templeton is optimistic that Noah Lyles will be open to teaching Gout Gout a lot, noting that he believes the reigning Olympic 100m champion is a great personality to be around.

Noah Lyles is also an Adidas athlete and earlier this year, the American sprint king extended his contract until the 2028 Olympic Games in Los Angeles. Noah Lyles’ contract with Adidas is considered the richest in track and field since Usain Bolt's deal with Puma.

"We have the opportunity to go to Florida and join the training group of Noah Lyles and coach Lance Brauman (Lyles’ coach). There are about 16 or 18 top sprinters there,” James Templeton told ABC News.

"We'll be heading over for two or three weeks. That'll be a great opportunity, a wonderful educational experience. I haven't heard from Noah, but he's a great guy and I'm sure he'll be happy to take the younger guy under his wing a little bit."

Meanwhile, Gout Gout has been very impressive in his races and since 2022, he has proven to be unstoppable, running crazy times and making headlines. Gout Gout was named the holder of the Australian Under-16 100m and 200m records at the age of 14.

The following year, Gout Gout managed to break the Australian Under-18 men’s 200m record after running 20.87 seconds. He claimed top honors at the Australian Junior Athletics Championships in Brisbane.

In 2024, Gout Gout has been on top of the world with his crazy times and superb form. He started his season with a personal best time of 10.29 seconds to claim the win in the U-18 Boys 100m at the Queensland Athletics Championships.

Gout Gout then won the Australian U20 100m title in a time of 10.48 seconds in Adelaide before heading to the World Athletics U20 Championships in Lima, Peru. In Peru, the Australian youngster won a silver medal in the 200m.

He recently signed with Adidas and then proceeded to the Queensland All-Schools Championships, clocking a time of 20.29 seconds in the heats of the 200m to showcase his authority once again.

Morgan Beadlescomb Withdraws From Manchester Road Race

Just hours after Manchester Road Race officials announced that Morgan Beadlescomb was set to defend his title, the elite runner withdrew from the 2024 field.

Race officials said Beadlescomb had committed to compete in Manchester several weeks ago, and his entry was announced by race organizers Monday. He notified the Manchester Road Race Committee later on Monday about his decision not to compete in this year's event.

The 26-year-old Beadlescomb ran in the USATF 5-Kilometer Championship in New York City on Saturday and finished in 10th place. He won that race in 2023.

"We've been informed that Morgan consulted with his coach after Saturday's performance at the national 5-K race, and they decided that he would not be able to compete at the required level to give a good showing in Manchester," said Dr, Tris Carta, the longtime president of the Manchester Road Race. "We’ll certainly miss having him with us this Thanksgiving, and we hope that he’ll be back here in the near future."

Beadlescomb, an All-American runner at Michigan State University, won the 2023 MRR in a close race with runner-up Conner Mantz. A year earlier, he finished a close second here behind Mantz, who set the MRR course record of 21:04. Beadlescomb recorded 21:05, the second fastest time ever run on the Manchester course.

Eliud Kipchoge at 40: Records broken, medals won, history made…what more is left for marathon GOAT?

Marathon legend Eliud Kipchoge turns 40 on Tuesday and as he celebrates his landmark birthday, Pulse Sports rolls back the years in a career filled with many highs and some all-time lows.

They say life begins at 40 but for Kipchoge, he has been living the dream since his 20s.

Kipchoge turns 40 on Tuesday, November 5 and as he begins a new chapter in his life, the last two decades have been marked with remarkable success on track and roads.

The two-time Olympics champion is the undisputed greatest marathoner of all-time, having won 15 of the 20 marathons he has participated in since he made the transition to from track to road in 2013.

Kipchoge has also won gold in Cross-Country, after claiming a junior title in 2003, the same year he won 5,000m gold at the World Championships in Paris.

However, his years on track were not as storied as what he has achieved in marathons.

Major marathon success

In marathons, he has won five titles in Berlin, where he also broke two world records, while he has been to London five times and won on four occasions.

From the six major marathons (Tokyo, Boston, London, Berlin, Chicago, and New York), Kipchoge has been to five of them, with only New York where he is yet to run. He has won at four of them with only Boston proving tough after a sixth-place finish last year.

History maker

When the history of marathons is written, Kipchoge’s name will hog most of the chapters as he has made running a global phenomenon.

His ‘No human is Limited’ mantra has made everyone get encouraged not just to run but to succeed in their professions while he is the first man to run a marathon under two hours.

While it was not a competitive race, Kipchoge’s INEOS 1:59 Challenge in October 2019 proved that it is possible to clock under two hours in 42km, having run 1:59:40 in Vienna.

World records broken

Kipchoge was running in Vienna one year after breaking his first marathon record, having clocked 2:01:39 in Berlin in September of the previous year.

He had shaved off an astonishing 1 minute and 18 seconds from the 2:02:57 set by Kenyan compatriot Dennis Kimetto at the same venue four years earlier, proving that a sub-2:02 was possible.

That was his third win in Berlin and on his fourth appearance in the German capital, he lowered his own world record, running 2:01:09. His record lasted one year before compatriot Kelvin Kiptum broke it in Chicago last year (2:00:35) but the GOAT had already made his mark.

Role model to rivals & youngsters

Throughout his career, Kipchoge’s biggest strength has been how he kept up with younger and hungrier runners who were looking to dethrone him from the throne.

The veteran has never backed away from a challenge, even if there was an emerging threat, and most of the time, he came out on top.

Kipchoge sets an example for runners by the way he lives his life, how disciplined he is, his strict training regime and how keenly he follows his diet.

It is no wonder he has rarely suffered injuries in his long career, which draws parallels with football superstar Cristiano Ronaldo, who has enjoyed a long largely injury-free career due to how he looks after himself.

Bouncing back from setbacks

Kipchoge’s other strength is how he deals with disappointment. He does not let a bad race or bad words put him down.

Like every other athlete, he has suffered losses but always comes back strong. His failed attempt to break sub-2-hour mark in Monza in 2017 did not see him lose hope as he returned two years later and did it in Vienna, while finishing eighth in London in 2020 was answered back with Olympics, Berlin and Tokyo Marathon wins, with a world record in between.

After a sixth place in Boston in April 2023, he was on the winner’s podium in Berlin five months later, showing how resilient he is.

Even when many said he was finished after 10th place in Tokyo, he still came back to feature at the Paris Olympics and while he was not successful, he has not let it put him down.

Dealing with hate & cyberbullying

The year 2024 has thrown Kipchoge into a whole new territory, as a man who was so loved in Kenya quickly turned into a figure of hate in his own country.

It started in October 2023 when he took time before congratulating Kiptum for breaking his world record. It elicited vile comments on social media and it reached a whole new level when the world record holder died in February.

Kipchoge received abuses and threats that left him fearing for his life and that of his family, having been accused of having a hand in the death, and to his shock, even those whom he thought were friends and colleagues felt the same towards him.

He, however, took it on the chin and went about his business, featuring in two races this year although it is not known if it might have affected his performance.

What does the future hold?

Kipchoge’s strong mentality has seen him bounce back from all these setbacks and as he celebrates his 40th birthday, he is back in camp training for his next race.

A number of runners have shown that it is still possible to do it in their 40s and knowing Kipchoge, he must be backing himself to defy age and continue making marathon history.

Happy birthday, Eliud.

74-year-old runs New York City Marathon for 37th time

Italy's Mario Bollini (affectionately known as Super Mario) wasn't about to let a knee injury stop him from returning to the Big Apple.

On Sunday, Italy’s Mario Bollini had the honour of being the final finisher at the TCS New York City Marathon, crossing the line in 10 hours, 1 minute and 47 seconds; it was his 37th time completing the race. The 74-year-old has only missed one edition since 1985.

Upon crossing the line, the Italian was greeted with a medal and an embrace from a volunteer, with cheers erupting from the crowd. The former air force marshal had been determined to run the race after recovering from a knee injury earlier this year.

Bollini, nicknamed Super Mario, was born in Giulianova, Italy in 1950. He first began competing at the NYC event at 35, when there were fewer than 16,000 participants. His personal best over the 42.2K distance stands at three hours flat, which he ran 1989’s NYC Marathon at age 39.

“It is an exciting marathon,” he tells media, explaining why he continues to return to New York City each year. “Very different from the others, with people cheering you on when you pass and making you feel like a champion. And then there’s an incredible party.”

The easiest pre-run breakfast you’ll ever make

Who says quick meals have to be boring? This easy tortilla bake will have you fuelled up and ready to tackle your next run, whether you’re gearing up for a race or just logging some long, slow miles. With a crispy tortilla base, a cheesy, veggie-packed egg filling and a boost of cottage cheese, it’s the perfect balance of carbs, protein and flavour. Plus, it’s simple to throw together and looks pretty enough to impress your running (and breakfast) buddies.

Why it’s perfect for runners

Runners need fuel that’s rich in protein for muscle recovery, healthy fats for sustained energy and complex carbs to keep that endurance up. Eggs and cottage cheese serve up a protein punch, while the tortilla offers a solid base of carbs. Add some veggies for micronutrients, and you’ve got a dish that checks all the boxes. Whether you’re eating this for breakfast or post-run recovery, it’s a delicious way to refuel.

Ingredients

1 large tortilla (whole wheat or regular)4 eggs (Prefer plant-based? Try 1 cup of plant-based egg substitute, like tofu scramble)½ cup cottage cheese1 cup mixed veggies (bell peppers, spinach, mushrooms or whatever you like)½ cup shredded cheese (cheddar or mozzarella work well)Salt and pepper to tasteOlive oil for greasing

Instructions

Preheat your oven to 375 F (190 C) and lightly grease a baking dish or oven-safe skillet with olive oil.Lay the tortilla flat in the dish, letting the edges curl up the sides a bit to form a crust.In a separate bowl, whisk the eggs and mix in the cottage cheese until combined. Season with salt and pepper.Stir in your chopped veggies, then pour the mixture over the tortilla.Top with shredded cheese.Bake for 20-25 minutes, or until the eggs are set and the cheese is golden and bubbly. Let it cool for a minute, slice and enjoy.

This recipe is perfect for when you need a nutritious, balanced meal with minimal effort. It’s versatile, so feel free to swap in your favourite veggies or add spices to mix things up. It’s also a great dish to prep ahead of time and keep in the fridge for post-run munchies. Camping? No problem—whip up the eggs, cottage cheese and veggies beforehand, pour into a mason jar with a secure lid, bring along your favourite fire-friendly skillet and a few tortillas, and voilà: the finest fireside fuel on-the-go.

Reigning Manchester road race champ Morgan Beadlescomb to defend title on thanksgiving

The reigning Manchester Road Race champion will be defending his title on Thanksgiving morning.

Morgan Beadlescomb, who won the 2023 event with an impressive finishing kick down the Main Street home stretch, has committed to return in 2024, race officials announced Monday. Beadlescomb, of Ann Arbor, MI, will be making his third straight Turkey Day appearance in Manchester. He broke the tape last year with a time of 21:12, edging runner-up Conner Mantz by three seconds.

The 26-year-old Beadlescomb's victory last Thanksgiving reversed the results of the 2022 MRR, when Mantz won with a course record time of 21:04, one second ahead of Beadlescomb, who was the runner-up. Beadlescomb's 21:05 clocking at the 2022 road race is the second-fastest time ever run on the Manchester loop. Beadlescomb was a seven-time All-American runner at Michigan State University, where he holds the indoor and outdoor records for 5,000 meters. His personal best time for the event is 13:03.57.

"We are very pleased that Morgan is returning," said. Dr. Tris Carta, the president of the Manchester Road Race Committee. "He is a terrific competitor, and we expect that his presence will mean that we are in store for another exciting road race finish."

Beadlescomb's entry means that both of last year's winners will be competing at the 2024 MRR. Weini Kelati of Flagstaff, AR, who holds the women's course record and has won the race for the past three years in a row, has also committed to the race.

The 88th Manchester Road Race is one of only 22 events in the United States, and 298 in the world, to be designated this year as a World Athletics Label Road Race. World Athletics is the international governing body for the sport of track and field.

The road race will be staged at 10 a.m. on Thanksgiving Day (Nov. 28 of this year). The race, which starts and finishes on Main Street in front of St. James Church, is run on a 4.737-mile course through Manchester’s central streets. Last year, 11,060 runners registered to run in the event, which is regarded as one of America’s largest and most popular turkey trots. As of early this morning, 8,096 entrants have signed up to run this year.

The MRR's principal financial sponsors are Pratt & Whitney, ECHN, and Hoffman Lexus. The road race is organized by more than 400 volunteers from the Manchester Road Race Committee, with support from the town of Manchester.

Chebet braces for Italica International Cross Country meeting on November 17

Double Olympic champion Beatrice Chebet is set to bring her fierce form to the 42nd Italica International Cross Country meeting on November 17, a highlight event on the World Athletics Cross Country Tour Gold circuit.

Chebet stunned the world in Paris in August with her dual gold-winning performances in the 5,000m and 10,000m.

She secured the 10,000m gong in a time of 30:43.25 leading Italy’s Nadia Battocletti ( 30:43.35 ) and Olympic marathon champion Sifan Hassan of Netherlands ( 30:44.12 ).

Chebet went on to add the 5,000m title, finishing in 14:28.56 outpacing three-time Olympic 1,500m champion Faith Kipyegon ( 14:29.60 ) and Hassan ( 14:30.61 ).

Chebet is no stranger to cross-country success.

She captured the World U20 Cross Country title in Denmark in 2019 in 20:50.

In 2021, Chebet placed second at the Atapuerca 8km Cross Country event in 25:04 behind Eritrea’s Rahel Ghebreneyohannes ( 25:03 ).

That same year, she clocked 24:35 for a third-place finish at the Seville 7km cross-country meeting.

In 2022, she returned to Atapuerca, this time claiming the title in 25:39.

Last year, she claimed the World Cross Country Championships title in Bathurst, Australia clocking 33:48 with Ethiopia’s Tsigie Gebreselama ( 33:56 ) in second and Agnes Ngetich ( 34:00 ) completing the podium.

She defended her title this year in Belgrade, Serbia, finishing in 31:05 ahead of compatriots Lilian Kasait ( 31:08 ) and Margaret Chelimo ( 31:09 ).

Her illustrious track career boasts silver and bronze medals in the 5,000m during the 2022 (Eugene) and 2023 (Budapest) World Championships.

She boasts gold from the 2022 Birmingham Commonwealth Games as well as the Saint Pierre African Games, both in the 5,000m.

Chebet is the 2018 World Junior 5,000m champion as well as the 2019 African 5,000m junior champion.

In Italy, Chebet will be in the company of 2024 World U20 3,000m steeplechase bronze medallist Diana Chepkemoi as well as the 2018 World 3,000m steeplechase champion Daisy Jepkemei.

The trio will face off against European 3,000m steeplechase record holder Alice Finot of France as well as the World U20 5,000m bronze medallist Charity Cherop of Uganda.

Sweden’s Sarah Lahti, Portugal’s Mariana Machado and Spain’s Carolina Robles will add depth to the field.

In the men’s field, Olympic 10,000m silver medallist Berihu Aregawi from Ethiopia will lead the charge.

His main rivals will be the 2024 Rome Half Marathon champion Yemaneberhan Crippa of Italy as well as Ugandan’s Dan Kibet, Hosea Kiplangat and Kenneth Kiprop.

Portugal’s Etson Barros, Uruguay’s Santiago Catrofe and Spain’s adel Mechaal add depth to the field. 

Onalenna Khonkhobe closes superb season with Soweto Marathon victory

The 2024 Soweto Marathon was won by South Africa’s Onalenna Khonkhobe in a time of 2:18:36 on Sunday.

Khonkhobe also won this year’s Two Oceans Ultra Marathon.

Second place went to Lesotho’s Joseph Khoarahlane Seutloali on 2:18:54, with Kenya’s Kipkemoi Kipsang in third in 2:19:05.

Meanwhile, the women’s Soweto Marathon was won by Lesotho’s Neheng Khatala in a time of 2:43:07.

In an all-international podium, Kenya’s Margaret Jepchumba took second (2:44:55) with Ethiopia’s Worke Degu Amena rounding out the podium in third in 2:48:11.

‘Exceptionally proud’

Around 25 000 runners tackled this year’s Soweto Marathon, half-marathon and 10km races.

Soweto Marathon spokesperson Thokozani Mazibuko said he was exceptionally proud of the race and all those who worked tirelessly to ensure a safe, pleasurable and well run event.

“It’s been a fantastic day! This was one of the biggest Soweto Marathon’s since the inception of the race,

epitomising the spirit of Soweto!

“Our team and treasured partners have gone above and beyond for the valued people of Soweto, South Africa and far beyond our borders.

“We are truly grateful for those who helped us run a successful event and a hearty congratulations to our over 25 000 runners who took to the streets today.

“The Soweto Marathon medal is one of the toughest – and you’ve earned it fair and square so well done to you!”

2024 USATF 5K: Ahmed Muhumed And Annie Rodenfels Win

Annie Rodenfels went back-to-back while Ahmed Muhumed claimed his second US title of the year at the 2024 USATF 5K Road Championships on Saturday morning in Central Park. Rodenfels, who runs for the B.A.A. High Performance Team, broke away from Emily Venters and Emma Grace Hurley in the final mile to win in 15:20.

Muhumed, who won the US 8k road title in July and was the runner-up here last year, dropped the field with a hard move at 2 miles and held off a late charge from Sam Prakel to win in 13:38 to Prakel’s 13:39.

Top 10 results

Men

1. Ahmed Muhumed, HOKA NAZ Elite 13:38

2. Sam Prakel, adidas 13:39

3. Brian Barraza, Roots Running Project 13:42

4. Kirubel Erassa, unattached 13:44

5. Hillary Bor, HOKA One One 13:45

6. Anthony Rotich, US Army 13:48

7. Drew Bosley, unattached 13:49

8. Afewerki Zeru, McKirdy Trained 13:52

9. Abbabiya Simbassa, Under Armour 13:57

10. Morgan Beadlescomb, adidas 13:59

Women

1. Annie Rodenfels, B.A.A. 15:20

2. Emily Venters, Nike 15:25

3. Emma Grace Hurley, Asics 15:31

4. Bailey Hertenstein, Nike 15:32

5. Susanna Sullivan, Brooks 15:36

6. Abby Nichols, HOKA NAZ Elite 15:41

7. Paige Wood, HOKA NAZ Elite 15:41

8. Taylor Roe, Puma 15:43

9. Natosha Rogers, Puma 15:45

10. Molly Born, Puma 15:47

Sydney Marathon joins Abbott World Marathon Majors, becoming first new addition in over a decade

The Sydney Marathon has been added as the seventh Abbott World Marathon Major, marking it as the first new addition since Tokyo in 2013 and promising to elevate global recognition and participation in Australian marathon running.

The Sydney Marathon has been added to the list of Abbott World Marathon Majors, becoming the first city to join the prestigious lineup since Tokyo 11 years ago.

Sydney started the bid some years back but the organisers of the marathon and the city had to go through certain processes and make changes to join the other six majors. They include the London Marathon, Boston, Chicago, New York, Berlin and Tokyo Marathons.

In Oceania, the Sydney Marathon is the largest race over the 42km distance. The marathon also registered record numbers, 20,272, at this year’s edition of the event. Next year’s event will be held on August 31 and the marathon will be hosted as a World Marathon Major, attracting world-class athletes and gaining enough recognition.

Abbott World Marathon Major CEO Dawna Stone expressed his excitement following the addition of the Sydney Marathon to the list. He disclosed that the relevant stakeholders have been working around the clock and they for sure deserve such recognition.

“I am thrilled that Sydney will become the seventh Abbott World Marathon Major. The team in Sydney has been working towards this day, every day, for more than three years, and to see the improvement in their operations and event experience to the point where we can now call them a major has been deeply impressive,” said Abbott WMM CEO Dawna Stone.

“We cannot wait to see our community embrace this race as a Major and start planning their visits to run the streets of one of the finest cities in the world. Runners, your Sydney star awaits.”

The current six-star medal will remain for those striving to complete the original races but later on, there could be a nine-star medal, with two other marathons looking to become World Marathon Majors races.

“Becoming the seventh Abbott World Marathon is just incredible for the event, the city of Sydney and the State of New South Wales. We could not have achieved the incredible growth and uplift in delivery to make it into the Majors if it wasn’t for the support of the NSW Government and Destination NSW plus our key partners TCS and ASICS,” said Wayne Larden, race director of the Sydney Marathon.

“Our team is rated and has put in so much work to make this happen. It is really special for all of us. This amazing milestone is going to have a profound impact on running in Australia, inspiring the community to become marathoners and do something special for themselves, their families and friends. Community health will benefit alongside a huge increase in fundraising.”

Tips for older runners from a 72-year-old marathoner

Greg Ho, a 72-year-old marathoner who began running in his 50s, has completed 43 marathons and has no plans of slowing down. Here are some of the strategies Ho has to maintain his running performance and overall health as he continues to compete in marathons, aiming to reach 100 marathons by the time he turns 100, as reported in Business Insider.

Start slow and build gradually

When New York-based Ho first began running marathons, his fitness wasn’t where it is today. His advice to new older runners is to start with manageable goals and build gradually. Ho recalls how tough his first marathon training program was but found that the slow build-up allowed his body to adapt to the demands of running. Older runners (and all runners) should avoid jumping straight into intense routines; instead, start with shorter, easy-paced runs or even walks, and add distance gradually.

Listen to your body

Running with past injuries and health conditions, Ho learned to respect his body’s limits. He experienced issues with his knees and ankles but discovered that consistent training, a healthy diet and smart adjustments allowed him to run comfortably. “The difference between my perceived health and what I could accomplish with some effort was astounding,” he said. Monitoring for pain and taking rest days as needed is key for older runners to avoid injury.

Maintain a consistent schedule

Ho’s dedication includes running before work or after completing a project. He manages a demanding career in finance, but keeps up an eight-hour training schedule weekly. Whether it’s early mornings or late evenings, sticking to a regular running routine helps build endurance and discipline, both essential for marathon success. For those with tight schedules, consider setting aside specific times each day or week to train.

Cross-training for strength and flexibility

Ho also incorporates high-intensity interval training (HIIT) into his routine for variety and to stay strong. HIIT sessions offer a quick, effective way to build strength without eating up too much time. As runners age, maintaining muscle and flexibility is crucial, and HIIT or resistance training can complement running by targeting muscles that support endurance.

Fuel and hydrate properly

A well-balanced diet and proper hydration are non-negotiable. Ho credits an anti-inflammatory diet for keeping his joints in good condition. Avoiding processed foods and focusing on nutrient-dense meals helps fuel longer runs and keeps energy levels high. Older runners can benefit from eating foods that promote recovery, like leafy greens, berries and lean proteins, to support muscle repair and reduce inflammation.

Set long-term goals

Ho’s ambitious goal of reaching 100 marathons keeps him motivated. Older runners might consider setting their own meaningful goals, whether it’s a particular race, a personal time improvement or simply enjoying the process of training. Having a vision for the future can keep you inspired and give purpose to each run.

Balance social life and training

Running has connected Ho with like-minded people and given him a sense of community, even with his busy schedule. Finding a local running group or training with friends can make long runs more enjoyable and help you stay committed. Running can also be a mental recharge, helping you feel more energized in other areas of life.

Ruth Jebet continues marathon win streak, Dejene Debela prevails in windy Istanbul

Ruth Jebet achieved her biggest marathon triumph so far at the Türkiye Is Bankasi Istanbul Marathon on Sunday. The former Kenyan who competes for Bahrain remains unbeaten at the classic distance, making it four wins out of four. For much of the race the 2016 Olympic Steeplechase champion, who switched to the marathon in 2023, was on course for a sub 2:20 time. However with very strong winds hitting Istanbul during the second half of the race the 27 year-old had to settle for a winning time of 2:24:45. Ethiopia’s Dejene Debela raced to his biggest career win in Istanbul’s men’s race. The 29 year-old crossed the line in 2:11:40.

The Türkiye Is Bankasi Istanbul Marathon, which is a World Athletics Gold Label Road Race, registered 7,500 marathon runners. Adding events at shorter distances the total number of athletes was 42,500. 

“The race started fast and we were expecting strong performances from our athletes. However, the wind picked up significantly in the second half, which impacted the results. Even so, it was  once again a great race. There is tremendous potential for the future,“ said Race Director Renay Onur. “The Türkiye Is Bankasi Istanbul Marathon is the most important annual international event in Turkish athletics and we are eager to support it. The intercontinental route makes it unique and we hope to be able to attract 20,000 marathon runners in the future,“ said Ahmet Karadag, the newly elected President of Turkey’s Athletics Federation.

Men’s race: Wind slows leading group to a 3:47 kilometre split

For long periods it looked as if the course record of 2:09:44 will be smashed. Running behind two pacemakers Morocco’s 2:06:49 marathoner Mohcin Outalha reached the half marathon point in 63:24. At that stage he was seven seconds ahead of a chasing group. However once the second pacer dropped out at 25k and the course made a U-turn with the consequence of the runners now facing an increasing headwind Mohcin Outalha slowed and was soon overtaken by the group behind him. While the Moroccan later dropped out the wind gusts reached gale force and caused the kilometre splits to drop extremely. 3:47 was the split time for the 30th kilometre, which even for a women’s elite race would have been very slow. Any hopes for a course record were simply blown away. 

With five kilometres to go four athletes were still in contention: Kenyans Kenneth Kipkemoi, Matthew Samperu and Benard Kipkorir were running together with Dejene Debela. At the 40k mark Semperu and Debela took the lead. The final mile is mainly uphill and it was at the beginning of that section when the Ethiopian dropped Semperu. “When we passed the 30k mark I already knew that I could win,“ said Dejene Debela. “The wind made it very tough, it became worse from 35k onwards. But I am very happy since this is my biggest career win.“ The Ethiopian was runner-up in Chicago in 2019, when he clocked his PB of 2:05:46. “I had some injuries in recent years, but now I believe that I can improve my personal best,“ said Dejene Debela, who clocked 2:11:40 in Istanbul. Kenyans Mathew Samperu and Kenneth Kipkemoi took second and third with 2:11:55 and 2:12:07 respectively. 

Women’s race: Ruth Jebet almost nine minutes ahead

Ruth Jebet took the initiative early in the race. At the 5k point she was already a couple of seconds ahead. The former Kenyan then opened a gap of 17 seconds at 10k which she past in a very quick 32:52. At that point she ran a pace that was even threatening the course record: Back in 2018 Kenya’s Ruth Chepngetich, who recently smashed the world record with the first sub 2:10 women’s time, ran 2:18:35 in Istanbul. 

At half way Ruth Jebet’s split time was 69:23 while Kenyan chasers Sharon Chebet and Betty Kibet were also running fast with 71:06. However things changed dramatically once the turning point was reached and the athletes had to run against the wind. The unlikely course record was soon out of reach and with around 10k left a sub 2:20 time became unrealistic as well. In the end Ruth Jebet also had to give up her minimum goal of improving her personal best of 2:23:08. But with regard to the wind her 2:24:45 performance was top-class. And in contrast to most of the athletes behind her she still managed to run relatively smoothly. Ruth Jebet was almost nine minutes ahead of Urge Diro who ran 2:33:37 for second. Fellow-Ethiopian Ayantu Abdi took third with 2:33:49.

“From 33 kilometres onwards it was very tough to run against the wind. I though I give it a try and go for the course record, but it was impossible to run sub 2:20 in these conditions,“ said Ruth Jebet. “I will now go for a spring marathon and hope to qualify for next year’s World Championships.“

Results, Men:

1. Dejene Debela  ETH 2:11:40

2. Mathew Samperu  KEN 2:11:55

3. Kenneth Kipkemoi  KEN 2:12:07

4. Benard Kipkorir KEN 2:12:50

5. James Kiplagat KEN 2:13:25

6. Hüseyin Can TUR 2:14:34

7. Titus Mbishei KEN 2:15:34

8. Abraham Kipyatich KEN 2:15:54

Women:

1. Ruth Jebet BRN 2:24:45

2. Urge Diro  ETH 2:33:37

3. Ayantu Abdi  ETH 2:33:49

4. Betty Kibet KEN 2:34:52

5. Zenebu Bihonegn ETH 2:35:38

6. Christine Kioko  KEN 2:35:57

Netherlands runner wins the 2024 New York City marathon

It was a crisp, sunny morning on November 3, 2024, as runners gathered at the start line of the New York City Marathon, their breath visible in the chill air, yet their spirits high. The annual race had drawn over 50,000 participants from across the globe, each ready to challenge themselves across 26.2 miles through the city’s five boroughs. This year’s race was especially notable, with a lineup of world-class athletes and hopeful first-timers mingling together, all united by their love for running and their dedication to crossing that finish line in Central Park.

Among the crowd was Abdi Nageeye of the Netherlands, a seasoned marathoner who had been a runner-up in major events but was still chasing his first New York City Marathon victory. On the women’s side, Kenya’s Sheila Chepkirui stood out as a formidable contender, even though it was her New York debut. Both had trained for months, pushing their limits in preparation for this iconic race. In the wheelchair division, American favorites Daniel Romanchuk and Susannah Scaroni were also in attendance, their sights set on reclaiming titles and setting records.

As the race began, the runners surged forward from the Staten Island start, quickly falling into a rhythm as they tackled the Verrazzano-Narrows Bridge. The marathon’s energy was palpable, with spectators lining the streets, cheering, waving flags, and holding up colorful signs of encouragement. Each borough had its own personality, adding to the unique feel of the race: Brooklyn’s lively bands, Queens’ family-friendly crowds, the Bronx’s upbeat energy, and finally, Manhattan’s skyscrapers looming above as runners approached the finish.

By mile 20, the pack had thinned, and the leaders emerged. Nageeye ran with focus and determination, his stride smooth and steady. He knew the competition was fierce, and every step had to count. Despite fatigue setting in, he drew strength from the cheering crowd and his own desire to win. When he finally approached Central Park, his energy surged with the knowledge that he was within reach of the finish line. He crossed in a remarkable time of 2 hours, 7 minutes, and 39 seconds, marking a career milestone and celebrating his first New York City Marathon victory. Cheers erupted, and he was embraced by his team as they celebrated his achievement.

Meanwhile, Sheila Chepkirui was making her own statement in the women’s division. Running with grace and speed, she navigated the final miles with a steady pace, her eyes fixed on the finish line. Despite being new to the course, she ran like a seasoned pro, crossing the line at 2 hours, 24 minutes, and 35 seconds. Her performance cemented her place as one of the top female marathoners in the world, and she was greeted with overwhelming applause from the crowd.

In the wheelchair division, Daniel Romanchuk and Susannah Scaroni did not disappoint. Romanchuk, finishing in 1 hour, 36 minutes, and 31 seconds, celebrated his third title, while Scaroni’s powerful finish at 1 hour, 48 minutes, and 5 seconds secured her second New York victory. Both athletes were a testament to perseverance and resilience, inspiring runners and spectators alike.

This year’s New York City Marathon was more than just a race; it was a celebration of human spirit, resilience, and unity. From elite athletes to recreational runners, each participant crossed the finish line carrying their own story of triumph and determination, etching another unforgettable chapter into the marathon’s history.

Men’s Elite Division:

1. Abdi Nageeye (Netherlands) – 2:07:39

2. Evans Chebet (Kenya) – 2:07:45

3. Albert Korir (Kenya) – 2:08:01

4. Tamirat Tola (Ethiopia) – 2:08:15

5. Bashir Abdi (Belgium) – 2:08:30

Women’s Elite Division:

1. Sheila Chepkirui (Kenya) – 2:24:35

2. Hellen Obiri (Kenya) – 2:24:50

3. Vivian Cheruiyot (Kenya) – 2:25:10

4. Sharon Lokedi (Kenya) – 2:25:25

5. Edna Kiplagat (Kenya) – 2:25:40

New York man runs marathon in Greenland in a singlet and shorts

Vladimir Aslan likes to test the limits of cold exposure. Last year, we wrote about Aslan, a Ukrainian-American living in New York City, after he ran a half-marathon in northwestern Greenland in -18 C without a shirt. On Oct. 26, Aslan ran the Polar Circle Marathon in Kangerlussuaq (also in Greenland)–a full 42.2 km–this time, wearing a singlet and shorts. (He also wore a hat, knee-high socks and running shoes with spikes, but no gloves.) It was -15 C.

“I was in the last wave at the start. We entered a narrow, icy path and I got stuck with slow-running athletes in front of me,” Aslan told us. “They were trying not to slip on the ice, which was covered by light snow.” That was just the beginning, he says. “The cold and wind numbed my fingers, arms and quads very quickly. There were 41 km of hills to go through ahead.”

“Despite the risk of falling into a crevass on the icy surface of the Arctic desert, Aslan passed many other runners, ultimately finishing 10th among 126 starters, in 4:15:05. (Six people did not finish the race.) “I started feeling extreme pain in my elbows and knees, and it was slowing me down,” he says. “All 41 km, I was fighting bitter cold, speeding to reach the top 10 elites.”

Last year, Aslan told us he found running in cold weather was an antidote to the stress of life. “I felt rejuvenated,” he said. “I felt alive. I felt clear.” To train, he swims among icebergs, without a wetsuit.

This year, in the marathon, Aslan suffered frostbite on two of his fingers.

This [race] had such a bitter wind, with low air temperature, and the whole 42 km were up and down–hilly, with no flat surface at all. Plus I was exposed to cold for over four hours; it was the longest I have been. It was slowing me down.”

The hills sometimes involved scrambling, usin

So was it worth it? “It’s absolutely worth it, if behind this lies a big goal–to be the first,” Aslan says.

“I got frostbite, because I trained in New York City, where it was very warm, and I didn’t acclimatize properly. But I still performed way better than expected. My goal was to reach the top 20, so I was paying attention to how many were left and how many I passed.”

The race site has detailed and strongly-worded advice for runners about the type of clothing they should wear, and warns it may pull runners who are not dressed appropriately. However, when we reached out to ask about Aslan specifically, the response from Krista Alexandersdóttir, marketing content manager for the race organizer, Albatros Adventure Marathons, was, “We cannot control what runners decide to wear, only guide them and advise them. We have several doctors and race officials on the route that keep an eye on the runners, so it’s very rare that anything serious happens.”

And what’s next for this cold-embracing daredevil? He has left his day job, and is now planning what he says will be a “historic” adventure, as well as trying to fund a film production company. “This marathon was a part of an acclimatization process–getting to know how my body and mind handles it,” he says. We have a feeling it will involve extreme cold, but beyond that, he’s keeping his cards close to his chest.

we need to stop using this phrase in ultrarunning

The phrase “it’s 100 per cent mental” is tossed around like a mantra in ultrarunning, suggesting that mental grit alone is what gets runners through challenging endurance races. While mental resilience is undeniably important, claiming that finishing is all in the mind oversimplifies the intense physical toll that these long-distance races demand. This mindset is not only misleading—it’s potentially dangerous. Here’s why.Most of us have lined up for a race, of any distance, knowing our training was less than ideal and willing to risk a less-than-perfect performance. But believing that mental toughness alone can make up for a lack of preparation is risky, particularly in long races (often on isolated courses) placing unrealistic expectations on our mental capacity and ignoring the very real need for physical readiness.

Mental strength has limits

First, let’s be clear: no amount of mental grit can make up for a lack of training in ultrarunning. With distances ranging from 50K to over 200 miles, on mountainous, often technical terrain, the body needs conditioning to handle the intense demands. Without proper training, runners risk serious injury and even long-term damage.“Ultra-trail runners at risk for kidney damage, study finds” — Canadian Running Magazine

View on the original site.

After my first ultra, I learned a lot about my body’s capacity—and my own mental resilience. Realizing that I could go the distance gave me the confidence to tackle future races, knowing I had reserves of strength I hadn’t tapped into before. But that mental boost only went so far; my body still had to be physically prepared for each race. Mental resilience helps you push through tough moments, but there’s no substitute for the endurance, strength and injury prevention that come from dedicated training. Both body and mind are essential to finishing safely and successfully.

Physical preparation isn’t just about finishing—it’s about finishing safely. For some athletes, the financial investment alone in signing up for some races can lead unprepared runners to attempt an endurance race they are woefully unprepared for. Approaching an ultra thinking it’s “all mental” can lead runners to neglect training, setting themselves up for heartbreak or, worse, risking their health and the safety of others.The risks of overemphasizing mentality

The “100 per cent mental” mindset can lead some runners to dangerous overexertion. By treating pain or fatigue as mere mental hurdles, they risk ignoring their body’s signals, which can lead to dehydration, heatstroke or serious injury. Pushing through rather than listening can have consequences beyond one race, with runners risking long-term injuries or even life-threatening situations.

Downplaying the physical demands of ultrarunning can also set unrealistic expectations, especially for newcomers. When runners believe they lack “mental toughness” due to physical struggles, they may feel discouraged—when the real issue may simply be a need for more conditioning. Race directors often have medics and rescue teams on standby for emergencies, as even experienced runners sometimes require aid or removal from the course. When inexperienced athletes put themselves at risk by over-relying on mental toughness, they may need these resources, impacting everyone involved.Balancing mental and physical strengths

A successful ultra is about harmonizing both mental and physical strengths. Yes, runners need to train their minds to cope with doubt, discomfort and long hours on the trail. But they also need a strong, prepared body to carry them over technical terrain, up mountains and across long, seemingly endless stretches of trail. Effective training integrates physical endurance, muscle strength and strategic recovery—all components that mental strength alone cannot achieve.

Training for an ultra needs to emphasize a well-rounded approach, acknowledging the importance of both mental and physical endurance. This mindset not only helps runners perform better but also keeps them safe, as they’re more likely to listen to their bodies and make smart decisions in races.

Ethiopian and Kenyan runners win titles at 2024 Beijing Marathon

BEIJING -- Ethiopia's Lemi Berhanu Hayle and Kenya's Vicoty Chepngeno claimed the men's and women's titles, respectively, at the 2024 Beijing Marathon on Sunday.

Hayle crossed the finish line first in 2 hours, 9 minutes and 16 seconds, just 14 seconds ahead of runner-up Bethwel Kibet Chumba of Kenya. Chinese runner Chen Tianyu finished third in 2:09:48.

The women's race saw Chepngeno, who clocked 2:21:56, stand atop the podium, while Rahma Tusa of Ethiopia and another Kenyan runner Angela Jemesunde Tanui were in the second and third place, respectively.

In order to enhance the overall race experience for runners, the organizers moved the start line 100 meters north on the eastern side of Tiananmen Square for a more streamlined start this year.

The marathon route, which spans from Tiananmen Square to the Beijing Olympic Park, remains a favorite for runners worldwide. Despite a cap of 30,000 participants, a record 182,949 runners from 43 countries and regions applied within the first three days of registration last month.

Yes, You Can Train for a Marathon Running Just 3 Days Per Week

Take notes from experts and runners who have found success with just three runs a week.

Finishing a marathon is a bucket-list item for many runners, not to mention it can seriously boost your confidence and your fitness. But with work, family, and other obligations filling up your calendar, it can be difficult to fit marathon training into your schedule... unless you have a three-day-a-week marathon training plan that makes it easier to get prepped for the starting line.

So before you write off marathon training as too time-consuming, consider this program for conquering your first or fastest 26.2. It’s the secret weapon for those of us who work odd shifts, have kids, travel often, or are injury-prone. No matter what stands in your way, your next PR is possible.

Does a 3-day-a-week marathon training plan actually work?

Yes! It turns out focusing on three key runs: a long run, a tempo run, and an interval workout each week with cross training in between provides you with all the opportunities to get faster, meet your mileage goals, and train injury-free. And research backs this up.

With a training plan backed by The Furman Institute of Running and Scientific Training (FIRST), any runner can conquer 26.2 miles by running just three days a week. Trust the three exercise science experts and avid runners who created this program about 20 years ago: Scott Murr, with a doctorate in exercise physiology, Bill Pierce, former chair of Furman’s Health and Exercise Science Department, and Furman exercise physiologist Ray Moss, Ph.D. (Murr currently teaches in the Health Science Department at Furman University in South Carolina, and has been for 25 years. Pierce and Moss have since retired.)

In 2005, these experts gathered eight women and nine men between the ages of 24 and 52 to test out the three-day-a-week plan for 16 weeks. The results showed that 12 out of the 14 runners who had previously run a marathon with alternative training plans set a new PR after the three-day-a-week marathon training plan.

The results suggest that training for a marathon with only three runs a week is not only possible, but could actually improve running performance and make you faster.

Almost two decades after creating this training plan, Murr and his former colleagues

You build a sustainable relationship with running

Life is all about balance, and running can naturally be part of the mix. But logging too many miles at once can lead to burnout, so it’s important to find other activities to supplement your marathon training.

Running three days each week provides you the freedom to enjoy other activities that you love on your days off from running, like cycling, lifting, or swimming.

It improves key performance metrics

Many runners swear by two training metrics to help them measure their improvement: VO2 max and lactate threshold. The three-day-a-week program can help you zero in on these metrics and improve them, making you a more efficient runner.

Your VO2 max is the measure of how efficiently your body takes in oxygen and converts it to energy for your muscles to use, according to Roberto Mandje, Olympian and senior advisor on engagement and coaching for New York Road Runners. The higher your VO2 max, the higher your endurance level, meaning you can run farther and longer, Mandje explains.

Your lactate threshold is the exercise intensity level you reach when lactate accumulates in the blood faster than you can remove it, leading

You’ll know if you’re meeting quality efforts by looking at your heart rate, paces, and/or RPE, so it may be helpful to keep a training log.

Heart rate is relatively easy to track, as most running watches give you an estimated heart rate, but keep in mind that your heart rate can be affected by temperature, hills, and hydration.

However, the most realistic way to monitor your progress, Murr says, is by tracking your pace. “If your 5K race time this weekend was faster than the 5K race you ran two months ago, that would indicate an improvement in running fitness,” he says.

Rate of perceived exertion (RPE) is also a reliable way to track progress, as it rates your effort on a scale of 1 to 10 with 10 being all-out. Murr explains that if you ran a five mile tempo run a month ago at a 8:15 pace and it felt like a 6 or 7, but running a five mile tempo at 8:15 pace now feels like a 5 or 6 on the same scale, you can be confident that your running fitness is progressing.

1. Interval Workout

Why it works: Intervals help

1. Swimming

Why it works: Swimming is a low-impact option for runners that can increase upper-body strength and endurance. Many runners struggle with ankle mobility, explains Murr, so the kicking in the pool can unlock some of that flexibility that you don’t typically get to achieve when you’re pounding the pavement.

How to do it: According to Murr, a reasonable goal for runners in the pool is to stay in the water for 30 minutes, doing as many laps as you can. But you can also mix in some harder efforts, like going for an RPE of 6 to 7 for two laps, with short rests in between of about 15 seconds, in order to up the intensity. Beginners don’t have to worry about intensity in the pool, Mandje says, and should instead focus on having the best form possible.

2. Cycling

Why it works: Mandje is a big fan of cycling for marathon runners, as it can be done outdoors or on an indoor trainer. He explains that cycling is non-weight bearing, low-impact exercise that’s easy on the joints. Cycling can also help reduce knee pain, according to a review and meta-analysis published in

Specific exercises that target running-specific movements include squats, step-ups, single-leg deadlifts, bent-over-rows, curl-to-press, bird dogs, clamshells, and single-leg glute bridges.

How many rest days should you take in a 3-day-a-week program?

Everyone should take at least one rest day a week, according to Mandje, even three-day-a-week runners. Rest days should consist of only light exercise, like walking, stretching, or yoga.

Murr recommends taking a rest day particularly before a long run to prepare for the high mileage you’ll tackle. But every runner is different. “For whichever key run a runner finds the most challenging, I would encourage them to take a rest day prior to that run so that they are rested,” he says.

Both Mandje and Murr agree that the three-day-a-week marathon training plan is based on the belief that runners should train hard, and recover harder, considering performance gains are made during the recovery period. “If you don't prioritize recovery, you're not going to make the gains,” says Mandje.

How Long Does It Take the Average Person to Walk 10,000 Steps?

All you need to know about setting aside time to meet this common goal.

Your fitness tracker probably tells you how many steps you take most days. And your device likely sets the goal of 10,000 steps a day or maybe that’s what you’ve entered as your daily step-count target. This number has become the popular goal for many people and for good reason: Moving more throughout the day is good for your body in numerous ways and it supports your mind, too.

In fact, every 1,000 steps a person takes each day lowers their systolic blood pressure (the top number) by about 0.45 points—that’s a good thing, especially for your heart! The more you move, the more likely you are to lower your risk of chronic illness, like cardiovascular disease, and support your mental health.

Now, if you’re wondering how long it takes to walk 10,000 steps so you actually meet this goal, we got you! Here, two exercise physiologists explain how long it typically takes to cover 10,000 steps, depending on your average pace, so you can carve out time for your body and mind to clock more movement.

How long does it take to walk 10,000 steps?

For a person of average height (5-foot-3-inches for women and 5-foot-9-inches for men), a 2,000-step walk is about a mile, according to Laura A. Richardson, Ph.D., a clinical exercise physiologist and clinical associate professor at the University of Michigan School of Kinesiology.

This step count varies depending on the length of someone’s leg and the length of their stride, as well as their cadence. However, say it takes you 2,000 steps to cover one mile, and you walk at an average pace of about 20 minutes per mile, then it would take you about 100 minutes to walk 10,000 steps, Richardson explains Runner’s World. That’s one hour and 40 minutes.

Authors of a 2020 article published in Sustainability reviewed studies that examined walking habits in order to suggest ways to increase activity, and they came to a similar conclusion on timing. They found that healthy older adults typically average 100 steps per minute when moving at a moderate pace. This translates to about 100 minutes to clock 10,000 steps.

This will obviously change depending on your walking pace, though. If you walk a 15

The numbers change, of course, if you run some of those 10,000 steps, explains Rachelle Reed, Ph.D., an exercise physiologist, tells Runner’s World. Based on Strava, the average mile pace for American men is a 9:32 and 10:37 for American women. It would take those men about 47 minutes to take 10,000 steps and the women would need about 53 minutes to do the same.

How many calories do you burn per 10,000 steps?

To figure out how many calories you burn walking 10,000 steps, you need to know the metabolic equivalent rate (MET) for your exact pace. A MET is determined by multiplying the body’s oxygen consumption by bodyweight every minute. One MET is roughly equal to the amount of oxygen you consume at rest and is also equal to one calorie.

Following that equation, the National Academy of Sports Medicine says walking at a less than two miles per hour is equivalent to 2 METs per minute, which means someone who weights 150 pounds burns fewer than 140 calories per hour. Meanwhile, that same person walking at a brisk pace of approximately 3.5 miles per hour is equivalent to 4.5 METs, leading to a calorie burn of about 306 per hour.

Walking at a very brisk pace of four to six miles per hour is roughly equivalent to 5 METs, per the NASM. “It’s five times the amount of energy you need compared to rest,” Reed adds. Thus, you can burn around 340 calories per hour.

To put that in the context of 10,000 steps: Let’s say you walk about three miles per

How can you boost the benefits of your 10,000 steps?

To truly kick up the calorie burn, you have to change the intensity of your movement, which might mean adding in some running, walking at an incline on the treadmill, or walking up a hill, according to Richardson.

Reed suggests adding a weighted vest to your walks (or runs) a.k.a. rucking to increase the intensity level.

Finally, you may wonder if getting those steps on the treadmill is as beneficial as heading outside. There are pros and cons to both. “Pros of a treadmill are it’s easier to manipulate,” Reed says. “You can have complete control over the length of the intervals, the speed, and the incline much more easily there. But there’s also something to be said about getting your physical activity outside. There are additional mental benefits like stress relief and feeling more connected with your environment that people can gain from being active outside.”

Richardson agrees: “The nice thing about being outdoors is the sunlight, the fresh air, the different level terrain, depending on what type of surface someone’s walking on, that can engage different muscles,” she says. “So again, pros and cons to both. Really, choose

Congrats, You Just Finished a Marathon! Here’s How Long to Rest and When to Return to Running

You deserve a break!It’s easy to forget when you’re in the midst of thousands of other runners, that no matter your pace or overall time, when you cross the finish line of a marathon, you just accomplished a monumental goal! A mere 0.13 percent of the U.S. population has conquered 26.2 miles, according to a 2023 report. 

So first of all, you deserve (and need!) some rest time. Feel free to kick your legs up on the coach and relax for a few days, even weeks. How to Determine How Long to Rest After a Marathon

Exactly when you return to running after a marathon depends on how the race went (and your effort during it) and how you feel. Some experts recommend one day of recovery time for every mile raced—so 26 days of rest for marathoners. And some even recommend one day of rest for each kilometer raced, which would mean 42 days of recovery.

Don’t panic, though! The good news is that “rest” does not have to mean no running at all (though it can). It just means taking a break from high-intensity training like speed work or other races for about two to three weeks.

Remember, running a race at a sub-maximal effort is different than racing it at a high effort. But either way, there’s no exact formula to follow for recovery after a marathon, so the best guide is really tuning in and listening to your body.

At a minimum, take three to seven days completely off from running after a marathon. Sleep in, eat, and enjoy your accomplishment. After that, begin an active recovery program. Active recovery includes light exercise and can include some running, ifYou could also monitor your resting heart rate (RHR) for an objective assessment of your recovery process or your heart rate variability (HRV), which many fitness trackers take into account when determining your “readiness” to exercise. When your heart returns to its normal pre-marathon resting heart rate, and/or your HRV stabilizes, you are ready to begin running again. 

What to Do to Recover Before You Get Back to Running

Walking, riding a bike, stretching, or swimming for 30 to 60 minutes at low intensity will promote circulation and assist your recovery. Massage therapy and foam rolling can also help relieve muscle soreness and assist recovery by increasing the body’s circulation.

Avoid a hot bath or the hot tub for 48 hours after the race. Cool water baths with some ice can help minimize soft tissue inflammation, though, during the first 48 hours postrace. 

To make it more bearable, fill the tub with water and hop in. Then, slowly add ice to the water to minimize the cold shock factor. You can wear a sweatshirt and sip on a hot drink while you cool down your legs. 

After your ice bath, plan on lying down with your feet elevated

Who will win 2024 Out of Stadium Athlete of the Year?

year filled with unforgettable moments in the sport, the nominations highlight remarkable performances from the Paris 2024 Olympic Games, the World Athletics Cross Country Championships, Label road races, and other global events.

World Athletics announced the nominees for the esteemed 2024 Track Athlete of the Year award last week. The list of 12 outstanding athletes features some of the biggest names in international athletics, each having left a significant mark on the season.

The nominees for 2024 Women’s Out of Stadium Athlete of the Year are:

Sutume Asefa Kebede, Ethiopia

• Tokyo Marathon winner• No.2 marathon time of 2024

Sutume Asefa Kebede made waves this year with her victory at the Tokyo Marathon, clocking in at 2:15:55, the fastest marathon time of 2024, securing her place as the eighth-fastest woman in marathon history. Since her debut in 2016, Kebede has steadily risen through marathon ranks, often training alongside her husband and coach, Birhanu Mekonnen, whose support has been instrumental. Along with her Tokyo triumph, she delivered an exceptional performance at the Houston Half Marathon, winning in 1:04:37, a record-breaking time on US soil.

Ruth Chepngetich, Kenya

• World marathon record• Chicago Marathon winner

Ruth Chepngetich solidified her status as the world’s top marathoner by winning this year’s Chicago Marathon with a groundbreaking world record, becoming the first woman to break the 2:10 barrier with a time of 2:09:56. She also holds the world record for the half marathon and has consistently excelled in major marathons. Known for her bold, high-powered pacing, Chepngetich’s approach has led to multiple victories throughout her career, including previous wins in both Chicago and London.

Sifan Hassan, Netherlands

• Olympic marathon champion• Olympic record

Dutch runner Sifan Hassan’s victory in the Olympic marathon in Paris marked a pivotal achievement in her celebrated career, as she set a new Olympic record. Renowned for her versatility, Hassan has excelled across a range of distances, both on the track and road. Her transition from shorter track events—where she’s earned medals and set records—to marathon racing initially surprised many. However, she showcased her remarkable endurance and adaptability by winning not only at the Olympics but also in London and Chicago in 2023.

Tigist Ketema, Ethiopia

• Berlin Marathon winner• Dubai Marathon winner

Ketema had an exceptional year, claiming victories at both the 2024 Dubai Marathon and the 50th Berlin Marathon. In Dubai, she set a record for the fastest debut marathon by a woman with a time of 2:16:07, establishing herself as a standout among elite runners. Continuing her stellar performance in Berlin, Ketema crossed the finish line in 2:16:42, the third-fastest time in the event’s long history. Leading the women’s field from early on, she finished well ahead of her competition in Berlin.

Agnes Jebet Ngetich, Kenya

• World 5km and 10km records• World half marathon lead

Ngetich’s 2024 season has been outstanding across multiple distances. She set new world records in both the 5km (14:25) and 10km (29:24) road races, demonstrating impressive speed and endurance over varied distances. Additionally, she topped the global rankings in the half marathon this year, underscoring her versatility and dominance in road racing worldwide.

The nominees for 2024 Mens’s Out of Stadium Athlete of the Year are:

Yomif Kejelcha, Ethiopia• World half marathon record• World 10km lead

Yomif Kejelcha has captured attention in 2024 with an extraordinary season on the road. He set a new world record in the half marathon in Valencia, clocking an impressive 57:30, and continued to demonstrate his strength over longer distances. Known for his range, Kejelcha also recorded outstanding times in the 5km and 10km, including a remarkable 10km finish of 26:37 earlier this year in Laredo, Spain. These performances add to his accomplished career, which includes two World Indoor Championship titles and a Diamond League title, affirming his status among the elite in both track and road racing.

Jacob Kiplimo, Uganda• World Cross Country Championships gold• Valencia 10km winner

Ugandan distance star Jacob Kiplimo has consistently showcased his prowess in cross-country and road events. In 2024, he secured gold at the World Cross Country Championship, excelling against a formidable field and challenging conditions. His impressive season also included a victory in the 10km in Valencia, further adding to his accolades. Kiplimo’s performances in recent years have established him as one of the world’s leading long-distance runners, highlighted by his Olympic bronze medal and his world record in the half marathon, set in 2021.

Benson Kipruto, Kenya• Tokyo Marathon winner• Olympic marathon bronze

Ugandan distance star Jacob Kiplimo has continually demonstrated his skill in cross-country and road races. In 2024, he captured gold at the World Cross Country Championship, excelling in a competitive field and tough conditions. His remarkable season also featured a win in the 10km in Valencia, further enhancing his achievements. Kiplimo’s recent performances have solidified his position as one of the top long-distance runners in the world, marked by his Olympic bronze medal and his world record in the half marathon, established in 2021.

Brian Daniel Pintado, Ecuador• Olympic 20km race walk champion• Olympic marathon race walk mixed relay silver

Brian Pintado’s career soared to new heights in 2024 with his historic Olympic gold medal in the 20km race walk, bringing Ecuador into the spotlight. He further enhanced his accomplishments by helping Ecuador secure silver in the mixed relay marathon race walk. Pintado’s achievements this season have established him as a leading figure in the race-walking community, making him the only race walker among the nominees.

Tamirat Tola, Ethiopia• Olympic marathon champion• Olympic record

Tamirat Tola capped off his 2024 season with an Olympic marathon victory, during which he set a new Olympic record, solidifying his status as an elite long-distance runner. He has consistently ranked among the world’s best, having previously claimed the World Championships title in 2022 and achieving top times in various marathon circuits.

'This is my favorite course' - Tamirat Tola reveals what gives him confidence ahead of New York Marathon title defence

Tamirat Tola is counting on experience to drive him to another New York Marathon victory as bids to make further history.

Ethiopia's Tamirat Tola is looking to become the first man ever to win both the Olympics and in New York marathons in the same season as he gears up for the New York City marathon on Sunday, November 3.

The Ethiopian faces a herculean task to defend his title despite his remarkable 2024 season. 

A year ago, the Ethiopian distance runner captured his first marathon major in New York City, and in July, he became the first man from his country to win an Olympic marathon title since Sydney 2000. Now a national hero, he wants to defend his title in New York and is banking on the Paris experience.

"This is my favorite course. My coach gave me very hard training coming in; that’s very important for me. My body is OK. On Sunday we will see,” Tola told Olympics.com.  The 33-year-old bagged bronze both at the 2020 Tokyo Olympics and the 2023 London Marathon.

Tola is confident of crossing the finish line first and believes his mentality will make the difference. "I arrive with confidence; I feel good mentally, so I think I can win. I expect I'll have a good race. And I can see if there's anything that I can improve on moving forward," the 2022 World Championships gold medalist added.

Tola is trying for history on Sunday even though no man has successfully defended his title since Geoffrey Mutai won two in a row in 2011 and 2013 (the 2012 race was canceled); while only Peres Jepchirchir on the women’s side has won the Olympics and New York in the same year (2021).

Defending champions Morgan Beadlescomb and Annie Rodenfels return to the Abbott Dash to the Finish Line 5k

New York City Marathon weekend kicks off with a much-anticipated USATF 5 km Championships at the Abbott Dash to the Finish Line 5k on Saturday, November 2, taking place the day before the 53rd running of the TCS New York City Marathon.

The USATF 5 km Championships at the Abbott Dash to the Finish Line 5k are the 11th stop on the 2024 USATF Running Circuit. Live coverage of this year’s championships will be broadcast on USATF.TV, starting at 8:20 a.m. ET, with the men’s race going off at 8:30 a.m. and the women starting five minutes after at 8:35 a.m. 

Defending champions Morgan Beadlescomb and Annie Rodenfels return to the streets of Midtown Manhattan after winning last year’s USATF 5km Championships in their respective races. 

The former Michigan State Spartan Beadlescomb surged away from Ahmed Muhumed, Tai Dinger and Daniel Schaffer in the final stretch to win last year’s men’s title in 13:44, besting the field by a comfortable three seconds to claim his first USATF crown. 

Looking to become the first men’s repeat champion since Ben True in 2011-12 when the USATF 5 km Championships were held in Providence, R.I., Beadlescomb will take on another tough field that will feature Muhumed (second), Schaffer (fourth) and Brian Barazza (fifth) from last year’s race, as well as a handful of others with impressive credentials.

Beadlescomb could also become the first male athlete to win two USATF 5 km Championships titles at the Abbott Dash to the Finish Line 5k course, along with 2019 USATF 5 km champion Anthony Rotich making his way back into the field for the first time since winning the 2019 title.

Muhumed is the only competitor in the field that has won a USATF title this year on the USATF Running Circuit, winning the USATF 8 km Championships back in July in Kingsport, Tennessee. The USATF 8 km Championships were also the last time Muhumed raced this year. 

Sam Chelanga, Sam Prakel and Josh Thompson join Beadlescomb, Rotich and Muhumed as three more USATF national champions set to race, bringing the total to six national champions in Saturday’s field. 

Chelanga, a two-time USATF champion, will go after his first USATF national title since 2016 when he won the USATF 10 Mile title. He’s raced twice this season on the USATF Running Circuit, finishing third at the USATF 10 km Championships and fourth at the USATF 20 km Championships. 

Prakel, the 2023 USATF Road Mile champion, and Thompson, the 2020 USATF Indoor 1500 champion, are both eyeing a second national title of their own. 

Parlympian and New York native Michael Brannigan is slated to race after competing for the United States at the 2024 Paris Paralympic Games, where he came away with his second Parlympic medal in the men’s T20 1500, earning bronze to go with his 2016 gold from the Rio Games. 

Derek Johnson, Titus Winder and Kirubel Erassa will be other names to watch out for in the men’s race. 

Rodenfels earned her first USATF national title by defeating Rachel Smith by four seconds in last year’s women’s race, running 15:22. 

Rodenfels has since won another USATF national title earlier this season, winning the 2024 USATF 6 km Championship race by 13 seconds on July 13 in Canton, Ohio. 

With a win on Saturday, Rodenfels could join Weini Kelati as the only competitors to repeat as USATF 5 km champions at the Abbott Dash to the Finish Line 5k course and the sixth woman to complete consecutive national titles in the history of the USATF 5 km Championships. 

Challenging Rodenfels will be Emma Grace Hurley, who will be racing in her seventh USATF Running Circuit race this year, with her latest effort being a third-place finish at the USATF 10 km Championships in Northport, New York, on September 21. 

Hurley, who was ninth at last year’s USATF 5 km Championships, has finished as high as second place in two USATF Running Circuit races this year at the USATF 8 km Championships and the USATF Cross Country Championships. 

Susanna Sullivan and Natosha Rogers are a pair of veterans coming off great races in their recent outings looking to mix it up in the top half of the field. 

Sullivan completed this year’s Chicago Marathon as the top American, running a lifetime best of 2:21:56 to finish seventh overall, making her the 10th-fastest American marathoner in history. 

Rogers won the Medtronic Twin Cities 10 Mile in St. Paul/Minneapolis, Minnesota, on October 6, in 52:29 just two weeks after finishing second at the USATF 10 km Championships. 

Logan Jolly, Cailie Logue and Elena Hayday are other competitors entered in this year’s USATF 5 km Championships with past results on this year’s USATF Running Circuit. 

2023 Cross Country champion Katie Wasserman adds some intrigue to the field, running in her first road race since 2022.

About the USATF Running Circuit

The USATF Running Circuit is a USATF road series featuring USATF championships from one mile through marathon and consistently attracts the best American distance runners with more than $500,000 awarded in total prize money. A total of $60,000 in prize money will be awarded at the USATF 5 km Championships. 

The first ten U.S. runners earn points at each USATF Running Circuit race. For the USATF 5 km Championships, scoring is set as 15 for first, 12 for second, 10 for third, 7, 6, 5, 4, 3, 2, and 1, with those earning the most points receiving prize money at the end of the series. 

The mission of the USATF Running Circuit is to showcase, support and promote U.S. runners. Since its inception in 1995, the USATF Running Circuit and its race have provided over $7 million to U.S. Distance runners.

Sharon Lokedi relishing competition from Helen Obiri ahead of New York Marathon showdown

Former New York City Marathon champion Sharon Lokedi is looking to get one over fellow Kenyan Hellen Obiri at the 53rd edition of the New York City Marathon on Sunday November 3.

The 2022 New York City Marathon champion, Sharon Lokedi, is preparing for an intense rematch with fellow Kenyan star Hellen Obiri at the 53rd edition of the marathon, scheduled for Sunday, November 3.

Lokedi, who has grown accustomed to facing off with Obiri on the world stage, embraces the competition that brings out the best in her, particularly as she aims to reclaim the title.

"Honestly, you see her, and it’s like one of those things where we’re competitors, and you can sense the tension,” Lokedi admitted via Citius Mag.

“But we’re all just talking, trying to avoid it, which is pretty funny," she added.

This friendly rivalry between Lokedi and Obiri has become a defining aspect of their careers.

Their last head-to-head battle came at the Paris Olympics, where Lokedi finished fourth with a time of 2:23:14, just four seconds behind Obiri, who claimed bronze in 2:23:10.

That close finish has fuels Lokedi’s determination to turn the tables in New York.

“But I love being with her. She’s a really good competitor, and you know, she wins all the time, but I hope this time it’s going to be different,” Lokedi shared.

“The competition is still very tough, so it’s not going to be easy. It might be something different from what we’ve seen, so we’ll see.”

As Lokedi and Obiri prepare to take on New York’s challenging course, all eyes will be on the rivalry that has become a thrilling storyline in the world of marathon running.

The Kenyan pair’s battle for dominance on Sunday promises to be a spectacle as both athletes push to etch their names into the city’s marathon history.

How many times has Sydney McLaughlin-Levrone broken the 400m hurdles world record?

Sydney Michelle McLaughlin-Levrone is an American hurdler and sprinter who competes in the 400 meters hurdles and is the world record holderin that event. She has won gold in the 2020 and 2024 Summer Olympics, as well as the 2022 World Athletics Championships.

She set a world record time of 50.37 seconds at the 2024 Summer Olympics on August 8, 2024, breaking her own old world record of 50.65 seconds.

She is the first track athlete to break four world records in the same event; setting four world records during 13 months, she was the first woman to break the 52-second (June 2021) and 51-second (July 2022) barriers in the 400 m hurdles.[ 

She won the silver medal at the 2019 World Championships. At all four competitions, she also took gold as part of a women's 4 × 400 m relay team.

How an Indian tech company built a $19 billion brand by sponsoring the New York City marathon

Typically, when a company decides to sponsor a major event, it is looking to build awareness throughout a broad cross section of consumers for its products. So when TCS, the tech services unit of Tata Group, a large Indian conglomerate that is hardly a household name in the U.S., first announced it would be the title sponsor of the New York City marathon in 2013, it was a bit of a head-scratcher.

After all, TCS sells its services to businesses, not individual consumers, nor is it in the running business. But on the eve of the 10th anniversary of the first race in that sponsorship, which has since been renewed through 2029, TCS chief marketing officer (second photo) Abhinav Kumar says it has been a massive success. “It’s a phenomenal, phenomenal event for engagement,” Kumar tells Fortune in an interview over Zoom, speaking from his office in Brussels. Kumar cites a statistic from an outfit called Brand Finance, saying that the TCS brand is now worth $19.2 billion, up almost ninefold from 2010, thanks in large part to growing awareness of the name.

When TCS announced the sponsorship with the New York City marathon organizer, New York Road Runners, it was already the sponsor of a race in Mumbai, where it is headquartered, and the Amsterdam marathon. But it was also sponsoring events in other sports like cricket, and TCS realized it would be better off concentrating its efforts in one sport. (It still sponsors a Formula E event, but otherwise it’s focused on running.)

Since landing New York’s marathon, TCS, which spends $40 million a year on sports sponsorships, has picked up the London and Toronto marathons, with the recent addition of Sydney, Australia. In all, TCS sponsors 15 road races around the world, all but two of them marathons. (It is the title sponsor for most of those races, but for the Chicago and Boston marathons it is the technology sponsor only, not the title sponsor.)

Consolidating its sports sponsorship dollars into one sport is allowing TCS to get more marketing bang for its buck by creating visibility more regularly throughout the year, rather than diffusely at unrelated events, Kumar adds. So while this sponsorship is unusual in that it is not by a brand like New Balance, Brooks, or Nike looking to sell to consumers, it raises TCS’s visibility very strategically, reaching as many people as possible through a relatively small number of major events. The New York City marathon is the biggest in the world with more than 50,000 finishers and hundreds of thousands of spectators lining the 26.2-mile run through the city’s five boroughs.

“Our industry, our product is invisible,” says Kumar. So the focus on running allows TCS, which is part of the massive Tata Group, crucially to get in front of a lot of executives given running’s deep reach into the professional class. “We are engaging with 4,000 business executives with our running platform. But we also see a rise in the sport, and the corporate sector is taking up fitness in a big way,” he says.

TCS’s sponsorship work with the big marathons goes beyond just slapping its name on the race. For the 2014 New York marathon, TCS built an app for both athletes and spectators. (TCS’ predecessor as the New York marathon sponsor was Dutch bank ING, which had planned on using the sponsorship to develop a larger retail banking presence in the U.S., a business from which it has since withdrawn.)

Over the years, the New York City marathon app has grown more sophisticated with a view to making the race what Kumar calls “the most technologically advanced marathon.” For years, the app offered athlete tracking. And then two years ago, TCS added live broadcast capabilities, enabling the race to be seen in 150 countries, bringing the event to new audiences.

Now TCS is tinkering with augmented reality and last year created what it calls the first digital heart of a professional runner, namely prominent female marathoner Des Linden, meaning it helped build a digital twin that allowed her to measure her health and performance and transform her training. Kumar says he hopes the tech can eventually help a runner finally break the two-hour marathon barrier. But perhaps more crucially, this aspect of the sponsorship allows TCS to showcase its tech in a way that could garner interest from clients like health care providers and medical device makers.

“It’s an opportunity for us to get our brand engaged with a larger set of people in an experiential manner,” says Kumar. Still, don’t expect TCS to go around snapping up all that many more races, given the costs of sponsorship. The marathons TCS wants to sponsor are typically large events in gateway cities and where it has a large business presence.

There’s a personal side to this story, too, Kumar says. TCS’s former CEO N. Chandrasekaran took up running for health reasons. To spread the word about the value of running for health and wellness, he created a health app for employees years ago. Now, of the 600,000 TCS employees, some 200,000 are runners at a variety of distances, says Kumar, who despite his nickname as TCS’s “chief marathon officer,” a play on the CMO title, does not himself run.

“It’s become part of the identity of our company, and it’s unleashed this revolution of wellness inside our company,” says Kumar.

Jenny Simpson is Retiring after the New York City Marathon and Starting a New Adventure

After concluding a stellar, 20-year career, the Olympic bronze medalist will embark on a 50-state running-infused van-life tour of the U.S. with her husband, Jason, in 2025

Jenny Simpson will go down in the annals of American running as one of the greatest of all time. No question about it.

So as she approaches what is likely the last elite-level race of her long and storied career at the November 3 New York City Marathon, she has nothing to prove, no one to impress, and no specific performance goal that she needs to attain to secure her legacy.

As a four-time global championship medalist in the 1500 meters—including a victory in the 2011 World Championships in Daegu, South Korea, Diamond League title in 2014, and bronze medal at the 2016 Rio Olympics—Simpson has long been destined to go down as one of the best runners in U.S. history.

Add to that three Olympic appearances, 11 U.S. titles, three NCAA championships, eight top-10 finishes in international championships, eight Fifth Avenue Mile victories, six NCAA records (in six different events), and two American records (in the 3,000-meter steeplechase), and Simpson will rank among American legends for decades to come.

The fact that she’s been earnestly training to finish her career with a strong marathon performance in New York City epitomizes much of what the 38-year-old runner from Boulder, Colorado, has been about during her 20-year career. She’s not necessarily going out on top—that, she says, would have entailed making the U.S. Olympic team in the marathon for the Paris Olympic Games. But she is going out on her terms: focused, tenacious, and relentless to the end. It’s an opportunity afforded to few athletes, and even fewer distance runners.

“When I say I’m feeling good, it’s that I’m really excited for New York and I feel like I have a really, really good sense about my ability to run well,” she says. “I’m not going into it saying I’m gonna set the world on fire and be the top American or run 2:25 on that course. But I just know as good as I feel and as good as the training has gone, I know I’m capable of having a good day, and, most importantly, I have peace about it all.”

But as this chapter of life closes for Simpson, another very exciting one is about to begin, and that one will include quite a bit of running, too. She and her husband, Jason, are planning to embark on a year-long tour of the U.S. in 2025 that will take them—and their two Jack Russell Terriers, Truman and Barkley—to all 50 states while living out a van-life adventure focused on immersing in America’s thriving running culture.

From participating in races and visiting national parks to running iconic routes like Rim to Rim across the Grand Canyon and discovering hidden trails, Jenny and Jason have said their goal is to capture the heartwarming and inspiring essence of the country through the eyes of runners.

“We want to experience the beauty of this country firsthand, meet the incredible people who call it home, and celebrate everything that makes the U.S. so special,” says Jenny Simpson, who has represented the U.S. on the world stage for nearly two decades. “Through this journey, we hope to show that America’s beauty is not just in its landmarks, but in its people and the unique places they live, run, and explore.”

Out of the Ashes

In December of 2021, a devastating wildfire ripped through the south end of Boulder County—including the communities of Marshall, Louisville, and Superior, where it burned more than 1,084 homes and killed two residents and more than 900 pets. Miraculously, it didn’t burn the Simpson’s house—a restored circa-1900 schoolhouse they bought several years ago that was less than a half mile from the fire’s origin—but the house did incur significant smoke damage that needed mitigating.

The Simpsons were displaced and spent several months living in an apartment with little furniture, which forced them to live a rather spartan lifestyle. While Jason was still able to work as a creative director for a design firm, Jenny’s contract hadn’t been renewed by New Balance, and she wasn’t sure what the future held.

During that time, she had been doing a weekly call with her sister, Emily, and Jason’s sister, Annie, to discuss the book Designing Your Life: How to Build a Well-Lived, Joyful Life, a guide aimed at helping people to reimagine their professional and personal lives. It was through those discussions that Jenny came up with an idea of buying a Winnebago so she and Jason could drive around the country with Truman, who they rescued in 2020 just before the Covid lockdown. (They got Barkley about three years later.)

“My idea was that we can just drive around America and see the place that I’ve had stamped across my chest on my Team USA gear all these years,” she says. “I have been on Team USA, but I really want to know what that means. I’ve raced in some amazing places all around the world, but I really haven’t seen much of our own country. I want to go see the places and the people that I haven’t seen. And then I had this idea of doing a 50 states, 50 weeks tour.”

Jenny told Jason about the idea and he was interested from the start, but it was initially just a fun distraction while Jenny was battling injuries. Jason was so intrigued, though, that he started searching for information about vans online and indulging in YouTube content from a variety of van-life influencers. Eventually, Jenny was healthy and racing on the roads for Puma, ultimately with a quest to qualify for the 2024 U.S. Olympic Trials Marathon.

A year later, they were still casually talking about the enticing “what if” possibilities of owning a van.

“So by 2023, we were like, ‘What do these vans look like? What do they cost? What kind of different layouts are best?” says Jason, 40, a 20-time marathoner with a 2:18:44 personal best. “And then I got really into the travel influencer YouTube videos and at some point told Jenny, ‘Hey, let’s just go look at them.’ And that led to looking at the timelines of: if we were to do this in 2024 or 2025, what would it take? It takes like a long time to build out the vans, and we are definitely not build-it-yourself van people.”

On Her Own Terms 

Perhaps the most impressive aspect of Simpson’s career has been her consistency. She qualified for every U.S. national team on the track between 2007 and 2019. Not only did she put in the work and remain virtually injury-free during that time, but she also raced fiercely and rose to the occasion every single time without a single hiccup in any of her preliminary races. (She also made it to the 1500-meter final of the Covid-delayed U.S. Olympic Trials in 2021 at age 35 after what she admitted was a rough gap in competition during the pandemic.)

For most of that time, she was coached by her University of Colorado coaches Mark Wetmore and Heather Burroughs. They continued coaching her as she transitioned to road running over the past three years and ultimately to the build-up to the 2024 U.S. Olympic Trials Marathon in Orlando, Florida. Although she had brief moments of success on the roads—finishing second in the U.S. 10-mile championship in 2021 and turning in a solid ninth-place, 1:10:35 effort in the Houston Half Marathon in 2023—the first injuries of her career disrupted her training and delayed her debut at 26.2 miles until the Olympic Trials.

Over the past three years, continuing to adhere to the rigid lifestyle needed to keep racing competitively was increasingly met at an internal crossroads of wondering when it would feel OK to retire and move on in life and what that would look like.

“Running the Olympics Trials and then running Boston, I would say those were not successful outings,” Simpson says. “I did the best that I could and I got as prepared as I could, but they weren’t what I had hoped for, neither of them were what I’m capable of. I’m really proud of how I ran in Boston because I ran entirely alone after mile 3, but that’s not how I wanted to end my career.”

After Boston, Jenny still wasn’t ready to retire. But she’d heard the chatter that suggested she could give up the ghost and not try to remain competitive on the roads, knowing her legacy was already secure. After she took some time off to recover and reflect, she knew she wanted to get back into training and target one more race on the biggest stage and settled on the New York City Marathon.

She parted ways with Wetmore and Burroughs in the spring and decided to train on her own, although she’s continually received subtle guidance from Jason, who qualified for and raced in the 2020 U.S. Olympic Trials in Atlanta. Although he has imparted bits of knowledge to help keep her balanced, Simpson has been following a training plan in her marathon buildup that she designed.

From Best in the U.S. to Across the U.S.

Casual interest in buying a van led to more in-depth investigation and, after what was an otherwise random training run on the dirt roads north of Denver last year, they passed an RV sales lot and decided to take a look. One thing led to another and they put down a small, refundable deposit that would hold a fully appointed 23-foot Winnebago Ekko during what was expected to be nearly a year-long wait until it was built and delivered.

Fast forward to 2024 and Jenny made her marathon debut on February 3 in Orlando, but it didn’t go at all as she had hoped. She had been running among the top 20 early in the race but  eventually dropped out at mile 18. She returned 10 weeks later to run a respectable Boston Marathon in mid-April (she placed 18th overall in 2:31:39 and was the fourth American finisher), and although her effort was commensurate with her inner drive—and some degree of success felt good—she still wasn’t ready to call it a career.

Finally, in April, several days before they were going to travel to Boston, the RV dealership called and told them the van had arrived and they had a week to consider buying it. At that point, Jenny was eager to run Boston to make amends for her Olympic Trials experience, but she was also physically and emotionally fried.

“And I was like, we’re doing it,” she says. “It was the perfect time in the perfect year. Because I was like, ‘I’ve got to get out of here. I’ve got to be done.’ It was killing me. I actually might perish in the middle of the Boston Marathon. I just was so burnt out, and so it was the perfect time for them to call and essentially say, ‘Do you want to drive away into the sunset?’ And I was like, ‘Yes, I do. I really do.’” 

Two days after the Boston Marathon, they paid the remainder of the balance on the van and picked it up, immediately sending them into daydreaming mode about where they wanted to go.

Although their plans are still being formulated, they intend to rent their house and hit the road with the charming dogs in January, officially starting their “Jenny and Jason Run USA” tour in Florida. Along the way, they plan to see numerous sights, host or join at least one fun run in every state, promote dog adoptions by publicizing local humane societies, and create a wide range of engaging social media content on their Instagram, Facebook, and YouTube accounts along the way. Given that their longest stint in the van so far was the six-day trip they took to the Grand Tetons and Yellowstone National Park in Wyoming early last summer, they know they’re going to have to learn on the fly and continually adapt. But that’s what an adventure is all about.

“I’ve been nothing but focused on running New York, but I am excited about what’s next,” Jenny said this week. “As I have been tiptoeing toward the idea of being retired from professional running, I don’t know that I’m going to be really great at it or that it’s going to come easily for me. That’s why it’s so wonderful to have a partner in life like Jason because I think he sees that, too. So our goal is to create a lot of time and space to figure that out. I think the year will be kind of interesting and fun and wild and I really don’t know how it’ll end up, and I think that’s really good.”

Approaching the End … and a Beginning

Simpson admits her post-Boston malaise contributed to her having an inconsistent summer of training, in part because she was listening to voices that suggested she should relax and not be so rigid in her approach. When she showed up to run the Beach to Beacon 10K in Cape Elizabeth, Maine, on August 3, she admits she wasn’t very fit, and, as a result, finished a distant 12th in 34:30.

“My Beach to Beacon race was just so bad that it was like validation to me that caring less and trying less doesn’t work for me ever in anything,” she said. “I’m just not that person. It works for some people, but that’s not who I am. I used to joke that when you show up to the track and someone asks, ‘How do you feel?’ I always thought to myself it doesn’t matter how I feel. It’s about doing the work. I always feel like it’s execution over emotion for me all the time and that I have a job to do. I know who I am and I know how I operate, and how I operate is great.”

Simpson got back to work immediately after that race, ramping up her weekly mileage to the 100-mile range in the high altitude environs of Colorado. She says she’s done more than half of her long runs between 8,500 and 10,500 feet, including runs on Magnolia Road above Boulder, Golden Gate Canyon State Park near Golden, and even a loop around the paved Mineral Belt Trail in Leadville.

Her return to rigidity and improved fitness helped bring mental clarity that not only convinced her that she’d be ready to run a strong marathon in New York City, but also brought the revelation that she was ready to admit it was her last race knowing it would allow her to retire on her own terms.

Two months after feeling flat in the 10K, she won the Wineglass Half Marathon on October 5 in Corning, New York, running a near-PR of 1:10:50 (5:24 per-mile pace) as she ran stride-for-stride to the finish line with Jason. (She broke the women’s finisher’s tape for the win, while he ran slightly to the side as the 12th-place men’s finisher and 13th overall.) Now she’s likely in sub-2:30 marathon shape, even though the hilly New York City Marathon course is as equally challenging as Boston in its own way. Jason, meanwhile, will race in the Abbott Dash to the Finish Line 5K the day before the marathon, not only so he can track Jenny on Sunday and meet her at the finish line, but also because he’s running the California International Marathon on December 8.

2025 and Beyond

Simpson arrived in New York City on October 30 healthy, happy, and ready to run hard—definitely not the feeling of holding on for dear life that she felt going into the Olympic Trials and the Boston Marathon. She says she couldn’t be more excited to run through the city’s five boroughs to the finish line in Central Park that she hopes will come with a satisfying result, as well as the beginning of closure to her star-spangled career.

Who knows what’s next after that—Coaching? Law school? A corporate career with a shoe brand? The world seems to be her oyster, but for the time being the cross-country tour might be just what she needs most. She’s excited to detach a bit from the rigid schedule and identity she’s clung to for the past 20 years and enjoy the freedom of the open road. She knows it will be a complete departure from the essence of what she’s all about, and to that point, she’ll likely dig into planning and scheduling early next week even before she recovers from the marathon.

Although she admits she was intrigued while watching some of the top runners finish the Leadville Trail 100 this summer, she says she’s decidedly not interested in running ultras. (However, Jason might be, and Jenny says she’s been keen to pace and crew him.) She might get more into trail running, something she did a little bit early in her University of Colorado career. Or she might even return to road running, but she’s not thinking that far ahead. For now, she’s focused on racing in New York and then continuing to run in 2025—on the magical mystery tour that awaits—and beyond.

“I feel a lot of peace about it, but it’s not like I’m over running. I want to retire so I can do more running and to explore the beautiful country I raced for,” she says. “I wanted to be world class at the marathon, and I’m not. I gave it a good try, and now it’s time to try something else, and I just feel really good about it.”

Four women to watch in the 2024 New York City Marathon

The New York Marathon will take place on Sunday and ahead of the epic race, Pulse Sports highlights the four women likely to be on the podium.

A quality field is expected in the 2024 New York Marathon that is set for Sunday, November 3, as athletes look to set records on the course while others seek to bag victories for the first time.

Even though fierce competition is expected, Pulse Sports takes a look at athletes deemed favourites by bookmarkers to clinch a podium position as the build-up to the marathon enters homestretch.

Hellen Obiri (Kenya)

Hellen Obiri enters this year’s New York City Marathon as the defending champion in formidable form just like last year. In 2023, the 34-year-old had her arm raised victorious at the end of both the Boston and the New York City marathons. This year, she has the chance to repeat history after her victory in Boston set her up for an intriguing double-double.

Obiri’s other notable 2024 highlight was bronze in the Olympic marathon in Paris, which took place just 11 weeks ago. It was an incident-packed race for the Kenyan, which included falls and missed drink stations, but she rallied bravely to finish on the podium for her third Olympic medal in as many Games. Obiri boasts a marathon PB of 2:23:10.

Sharon Lokedi (Kenya)

The 2022 New York City marathon champion was within touching distance of an Olympic medal, missing out on the podium by a mere four seconds on the streets of Paris. It’s evidence of the strength of the Kenyan marathon team that Lokedi was originally named as a reserve for the Olympics before she replaced an injured Brigid Kosgei just weeks before the Games.

Lokedi also lost out to Obiri at this year’s Boston Marathon where she finished second, but her impressive achievements after only four career marathons will put her in good stead when she races again in the Big Apple. Lokedi has a marathon PB of 2:22:45

Dakotah Lindwurm (USA)

Dakotah Lindwurmwas USA's top finisher at the Paris Olympics, coming 12th in the French capital. Lindwurm has high expectations for this year’s race in New York, having improved in an area she feels has been her main weakness in the past.

"I’d say my 'A' goal would be to be on the podium,” Lindwurm, whose marathon PB is 2:24:40, said in the build-up to the race as revealed by Olympics.com. "I don’t think that’s out of reach when I’ve been training so hard on the hills, and for the first time in my life, feel really, really confident on hills."

Sheila Chepkirui (Kenya)

In terms of pure marathon speed, Chepkirui is the fastest woman in the field. The 33-year-old holds a personal best of 2:17:29 set on the rapid Valencia Marathon course in 2022. While Chepkirui does not have the Olympic pedigree of some of her rivals in New York, she did win bronze in the 10,000m at the 2022 Commonwealth Games in Birmingham.

Her form over the 42.195km distance has, however, been nothing short of impressive and includes a 2:17:49 at last year’s Berlin Marathon. She will be aiming for a new PB in a year in which the women’s marathon world record has toppled to under the mythical mark of 2 hours and 10 minutes. Chepkirui's PB is 2:17:29