Running News Daily

Simpson, Frisbie, Rodriguez, Estrada Commit to Run Crazy 8s 8K Hoping for USATF National Championshisp

With the announcement that the Ballad Health Niswonger Children’s Network Crazy 8s 8K Run will host both the USATF Men’s & Women’s 8K Road Championship Presented by Gatorade on July 20th, competition is heating up for both championships.

Olympic bronze medalist Jenny Simpson and Annie Frisbie will be two of the headliners in the women’s field with Isai Rodriguez and Diego Estrada the early favorites on the men’s side.“We’re off to a good start,” said co-director Hank Brown.

“We are receiving tremendous interest from some of the best runners from around the country. We’re expecting 40-50 elite runners in the USATF championship which will be very exciting.”

Simpson is arguably one of the more recognizable women’s middle/long distance runners in the United States. She won the bronze medal in the 1500 meters at the 2016 Rio Olympics, the gold medal at the 2011 World Championships, and followed with silver medals at the 2013 and 2017 World Championships Simpson is a former American record holder for the 3000 meter steeplechase and has represented the United States at three Olympics – 2008 Beijing, 2012 London, and 2016 Rio.

Frisbie is on a personal tear recently, running personal bests in 2024 for the 10K (31:49), 15K (49:28), 25K (1:22:37), and half marathon (1:07:34, 1st place). She is running her best and is in excellent shape.In 2023, the men’s race came down to a sprint finish in J. Fred Johnson Stadium with Clayton Young outlasting Andrew Colley and Isai Rodriguez. Young will be going to Paris to run the marathon and Colley is nursing a sore foot, so Rodriguez will be the top returning finisher (Colley is still tentative).

Rodriguez has a 10,000 meter personal-best under 28 minutes and was the Pan Am Games 10k champion in 2023.Estrada is a veteran runner making a successful comeback in 2024. He represented his native Mexico in the 10,000 meters in the 2012 London Olympics, but became a US citizen in 2014 at which time became eligible to represent the USA in international competition.

He has an impressive 10k time of 27:30 set in 2015, and 5K of 13:31 at the Carlsbad 5K in 2014. He is now 34 and quite possibly running his best times in 2024.

He placed fifth at the Aramco Houston Half Marathon in January, running a very fast 1:00:49, which is a personal best at that distance and tnen followed that a thrid-. place finish at the USATF 15K Championship in Jacksonville. In May he set an American best of 1:13:09 at the USATF 25K Championship, winning the Amway 25K River Run in Grand Rapids, MI.

“We are thrilled to have these guys and gals at Crazy 8s,” said Brown. “When we decided to host the USATF 8K Championship this is exactly the caliber of runners we were hoping to attract to Kingsport.”

The Regional Eye Center is offering a $10,008 American Record bonus for men who can break Alberto Salazar’s record of 22:04 (1981) or women who can break Deena Kastor’s record of 24:36 (2005).

In addition to the bonus, the race is offering prize money to the top 10 in the USATF Men’s and Women’s Championships.Sponsors are Ballad Health Niswonger Children’s Network, Gatorade, The Regional Eye Center, Eastman Credit Union, Kingsport Pediatric Dentistry, Food City, Martin Dentistry, Mycroft Signs, Culligan, Associated Orthopaedics of Kingsport, and JA Street.

Three easy to follow track workouts to improve your 5K speed

These three 5K workouts take the headache out of trying to remember your workout.

Whether you’re a seasoned marathoner looking to improve your track speed or training for your first road race, developing your 5K speed can be a fun and rewarding addition to your training regimen. Short interval workouts at faster paces train your body to adapt to quicker movements, building your aerobic threshold and helping you sustain speed over longer distances. Finding the right workouts can be challenging, and sometimes you want to avoid overly intense routines.

Here are three simple, yet effective, track workouts to help you boost your 5K speed.

300m intervals with 100m jog rest

1.- Workout

Warmup: 10-20 minutes of easy jogging

Set: 10 reps of 300m at your goal race pace (or slightly faster) with 100m walk or slow jog rest

Cooldown: 10-20 minutes of easy jogging

* If you don’t have access to a 300m loop or a track, a modification for the workout is doing 70 seconds on and 30 seconds rest*

Interval training is a proven method to increase both speed and endurance. By running short, fast segments followed by brief rest periods, you can improve your running economy and VO2 max–two crucial factors for a fast 5K. Maintain a consistent pace throughout each 300m repeat, avoiding the temptation to start too quickly, which can make the workout unnecessarily difficult. If you find the workout too challenging after four or five reps, break the 10 reps into two sets of five, with a three-minute rest between sets. Focus on staying relaxed and maintaining good form.

Bends and straights

2.- Workout

Warmup: 10-20 minutes of easy jogging

10 to 15 laps of jogging bends and striding straights

Cooldown: 10-20 minutes of easy jogging

(The workout should be done on a 200m or 400m athletics track to control the length of each interval.)

If you’re doing the workout on a 400m track, stride for 100m, jog the next 100m curve, stride another 100m, and jog the following 100m curve for 10 to 15 reps. If you don’t have access to a track, you can do a modification of 10 reps of 20-second sprints followed by 40-second light jogs.

This workout is ideal for runners training for a 5K race, because the constant change of pace simulates the fluctuations in a 5K or mid-distance track race. Aim to keep your sprint pace slightly faster than your goal 5K pace and your jog pace slower than your easy run pace. Ensure your sprints and jogs are controlled during the first five laps to help you complete the workout.

The pyramid

3.- Workout

Warmup: 10-20 minutes of easy jogging

200m, 600m, 1,000m, 1,000m, 600m, 200m, all off 90 seconds stand rest

Cooldown: 10=20 minutes of easy jogging

*If you don’t have access to a track, a modification for the workout is doing 30 seconds, one minute, 2x three minutes, one minute, 30 seconds off 90 seconds stand rest.*

Pyramid workouts involve running intervals of increasing and then decreasing distances, helping to improve speed, endurance and mental toughness by varying both distance and pace. Start the 200m reps at your goal 5K pace and aim to increase the pace slightly on the second 1,000m rep, finishing with a comfortable sprint effort at around 85 to 90 per cent for the final 200m. The shorter intervals are designed to practice running at a faster pace, while the longer ones build endurance.

Kenyan-born runners see dust at US Olympics trials as all of them miss tickets to Paris

It was a nightmare outing for all six Kenyan-born American runners at the US Olympics trials as none of them managed to secure a ticket to the Paris 2024 Games.

Kenyan-born runners who were seeking to represent the United States of America at the Paris 2024 Olympics all ended up empty-handed at the just-concluded trials.

At the weeklong trials that started on June 21 and ended on June 30, six Kenyan-born runners had signed up in a bid to represent their adopted country in various disciplines at the Paris Olympics.

However, none of them could finish among the first three to secure the coveted tickets.

Sam Chelanga and Paul Chelimo, Olympics bronze medallist in 5,000m, were the first to miss out on the first day of the trials when they finished seventh and 10th respectively in the men’s 10,000m race.

Grant Fisher, fifth at the Tokyo 2020 Olympics, clinched first place in the race, followed by Woody Kincaid with Nico Young claiming the final ticket.

The story was the same for three Kenyan-born athletes in the men’s 3,000m steeplechase. Anthony Rotich, who had already hit the Olympic qualifying standard, could only manage eigth place, followed by Bernard Keter in ninth, while Hillary Bor was 13th in the final.

Kenneth Rooks, Mathew Wilkinson and James Corrigan are the athletes who will be competing with Kenyan trio of Simon Koech, Amos Serem, and Abraham Kibiwott in the 3,000m steeplechase at the Olympics.

In the men’s 800m, Jonah Koech was the last man standing among the Kenyan-born contingent at the US trials heading into the final day on Sunday but he also met his waterloo.

Koech finished fifth in the final which was won by Bryce Hoppel, followed by Hobbs Kesler and Brandon Miller in second and third positions respectively.

It has been a horrible year for the Kenyan-born runners as only Leonard Korir managed to secure an Olympics slot after earning a late lifeline when qualification rules for the marathon were altered last month.

Korir had finished third at the marathon trials in February but had to wait for months to know his fate.

It was double disappointment for Chelimo who had also missed out on a place on the marathon team after dropping out of the race at the trials while Betsy Saina, Caroline Rotich and Elkanah Kibet also failed in their quest in February.

A number of them such as Saina, Koech and Chelimo has pitched camp in Kenya to train for the Olympics trials but it was still not enough.

How the 1904 Marathon Became One of the Weirdest Olympic Events of All Time

There were so many things unusual about the 1904 Olympics. Firstly, it was the first-ever Olympics to be held outside Europe, in St. Louis. America. Secondly, the time of the games coincided with the “World Fair,” called the Louisiana Purchase Exposition, which ended up causing a lot of confusion about the games. But the most peculiar and strange part of the 1904 games was its 25-mile marathon. The Olympics call this race “the most bizarre spectacle in Olympic history.” The conditions of the race were so extreme and inhospitable that 18 out of 32 athletes were forced to withdraw due to severe exhaustion, injuries, and fatigue.

At that time, this particular marathon caused a major uproar for its outrageous manner. Held on August 30, at sweltering 3 pm, the marathon’s trail included an unpaved, 24.85-mile dust-covered road, skirting seven hills, some hundreds of feet high, along the Missouri plains. To add to the brutishness of the game, only one water stop was arranged throughout the trail, a roadside well situated 12 miles into the race. James Sullivan, the chief organizer of the games, had deliberately done this for research. He wanted to see the effects of minimal fluid intake and dehydration on the candidates, testing their limits and stamina, per Smithsonian Magazine.

Only a few countries participated in the 1904 Olympics. Around 523 of 623 total athletes were Americans, per HISTORY. In this marathon, the participants Sam Mellor, A.L. Newton, John Lordon, Michael Spring, and Thomas Hicks, were all experienced American athletes. Fred Lorz was another American contender, who laid bricks during the day and trained for the Olympics during the nighttime. Other candidates included two men from the Tswana tribe of South Africa - the first Black Africans to ever participate in the modern Olympics - who were in St. Louis as part of the South African World’s Fair Exhibit.

In addition to the American candidates, the marathon included Félix Carvajal, a Cuban athlete, who appeared in New Orleans wearing a white, long-sleeved shirt, long, dark pants, a beret, and a pair of street shoes. Interestingly, a fellow Olympian cut off his trousers to the knee so he could run comfortably.

As the race began, its thirty-two athletes took their places at the starting line. But then the course of the race unfolded into a series of bizarre events. Carbajal, for instance, stopped midway into the race to snack on some apples that turned out to be rotten. He had to stop by a corner as the rotten apples gave him severe stomach cramps.

Then, while South Africa's Taunyane was running smoothly, some wild dogs set after him, and started chasing him, which led him to finish ninth of the 14 finishers. Additionally, William Garcia of California inhaled so much dust into his esophagus from the country roads that he suffered a stomach hemorrhage that was just close to being fatal. At the end of the race, Lorz was to be awarded the winning medal, but when the time came, someone claimed that he was an “imposter.” As the entire episode unfolded, officials came to know that Lorz, upon suffering from stomach cramps, had taken a lift from a car, for about 11 miles during the race. But Lorz was unperturbed. He went on to claim that he had only finished the race as a “joke.”

Eventually, the medal went to Hicks. Seven miles from the finish line, his trainers fed him a concoction of strychnine and egg whites, and later some French brandy for stamina. According to the Centers for Disease Control & Prevention, today, strychnine is used primarily as a pesticide, particularly to kill rats. Drunk and nauseous, while Hicks was partially unconscious, his trainers carried him to the finish line, where he was declared the winner. His legs were moving back and forth as if he was still running.

Describing Hicks from the day, Charles Lucas, a race official, said, “His eyes were dull, lusterless; the ashen color of his face and skin had deepened; his arms appeared as weights well tied down; he could scarcely lift his legs, while his knees were almost stiff," per Olympics. As Hicks finished the race, it also finished the episode of a game that was never seen and will never be seen again. "The terrific hills simply tear a man to pieces," Hicks later said. On the other hand, Lorz was banned for life for his fraudulent act.

The bizarre marathon was one of the major happenings in the 1904 Olympics that appeared to be organized under an ill-fated star. This Olympics lasted 146 days, while most modern games typically last around two weeks. But this race will be something akin to the first and the last ever witnessed; the weirdest game in the Olympics history.

'Doing it for my kids'- Kenya's new 800m star shares main motivation ahead of Olympics debut in Paris

Lilian Odira has opened up about the main motivation behind her pursuit for success in her debut at the Paris 2024 Olympic Games.

National 800m champion Lilian Odira has opened about her main source of motivation as she gears up for her maiden Olympic Games in Paris, France.

The Africa 800m silver medallist explained that her children mean the world to her and she cannot stand not being able to provide for them. Odira took a maternity break in 2020 and returned to competition in 2023 after having her two kids.

Speaking to Nation Sport, she noted that it was not an easy ordeal trying to make a comeback. The 25-year-old had added weight to 86kg and had to cut down to about 55kg, something that proved to be an uphill task.

However, she noted that two-time Boston Marathon champion Hellen Obiri, having walked the same path, was very instrumental in ensuring she does what is necessary to regain her form.

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“I’m doing all these just for my kids. You can’t explain to them (her kids) that you don’t have so I just have to work hard because of them. In 2020, I took a maternity break and then when I came back, I don’t if it’s by good luck or bad luck, I also got another baby,” she said.

“Then in 2023, I came back and my goal was to shed my weight. It’s not an easy journey, I had 86kg coming back from maternity and I remember Hellen Obiri is the one who took me to jog and I felt like it was not necessary for me to pursue this career. Obiri kept on motivating me and encouraging me since she had also been there.”

She had to sacrifice a lot, explaining that she used to do long runs up to 30km. Odira also explained that self-belief is what helped her get back into shape.

Odira bounced back this season, winning the national championships and proceeding to the Africa Senior Athletics Championships where she won a silver medal behind Sarah Moraa.

She also punched her ticket to the Paris 2024 Olympic Games and it will be her first time on the global stage. This was after she won the national trials, clocking 1:59.27 to cross the finish line ahead of Mary Moraa and Sarah who clocked respective times of 1:59.35 and 1:59.39.

“In Paris, it’s going to be a surprise to many…the trials were a surprise to many. I see many people talking on social media saying that we can’t win a gold medal,” she said.

“I think there was this race that Moraa had with Keely Hodgkinson and she came first. After that, people started talking but I want them to understand that as an athlete, you don’t get to win every day. People forgot about the many things Moraa has done and focused on that loss only.”

Three workouts to help you dominate the downhills

Downhill running will help you build unshakeable leg strength, transferrable to race-conquering performances over any terrain.

Running downhill might sound easy, but it’s a leg-burning challenge that can humble even the toughest uphill champs. Replace one of your speed sessions with one of these downhill workouts and watch your performance soar, even if you’re gearing up for a flat race.

Downhill running 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.

1.- Downhill repeats

For this workout, find a hill that takes up to two minutes to run down: adjust the time according to your ability and experience. If you have a race coming up, try to find a descent that mimics the terrain you’ll be running on.

Warm up with 10 minutes of very easy running and some dynamic stretches or drills.

Start this session at the bottom of your hill, and walk up the hill at an easy pace to your starting point.

For your first interval, run easily down the hill, keeping your focus on moving smoothly and keeping track of how long it takes you to get to the bottom. Walk back up the hill for recovery. On the second interval, try to beat your first time by a small margin.

Repeat this five to seven times, each time trying to be slightly faster than the previous interval.

Cool down with five to 10 minutes of very easy running.

2.- Iron legs workout

Strong legs equal speedy hill running, both up and down. This workout will leave you weak at the knees—and will build toughness and strength over any terrain.

Warm up with 10 to 15 minutes of very easy running.

Run uphill at an easy pace for one to two minutes, depending on the size of your hill and your experience level. Rest for 30-60 seconds.

Run down the hill as hard you feel comfortable and in control, stopping where you started the uphill. Rest for 30-60 seconds.

Repeat six to 10 times depending on ability—add repeats as you get stronger.

Cool down with 10-15 minutes of easy running.

3.- Downhill fartlek session

Find a downhill training route with a mixture of terrain, including a few 200-400m slopes at roughly a three to six per cent gradient. Don’t worry if you don’t know exact distances or measurements—the idea is to challenge your legs and develop stability over a variety of surfaces.

Warm up with five minutes of very easy, mostly flat running, followed by 5 minutes of medium hard running.

Run six to eight downhill sections, increasing your effort level to a 7 or 8. Follow each repetition with two or three minutes of easy running to recover.

Cool down with five to 10 minutes of very easy running.

Make sure to follow a harder running day with a rest day or very easy running. Downhill running can be slow and challenging at first—practice and consistency is key here, and you’ll reap rewards quickly.

Meet USA Women's athletics team for Paris 2024 Olympic Games

Discover Team USA's women athletes ready for Paris 2024, featuring new talent and seasoned champions aiming for Olympic glory.

The Olympic track and field trials have concluded and the roster for the USA Women’s Athletics Team heading to the Paris 2024 Olympic Games is set.

This year’s team is a powerful mix of returning champions and new faces, each ready to leave their mark on the grandest stage in sports.

Pulse Sports dives into the details of each event and the athletes representing the United States.

Marathon

The USA women’s marathon team sees a complete refresh from the last Olympics, introducing Dakotah Lindwurm, Fiona O’Keeffe, and Emily Sisson.

O’Keeffe leads this group, having clinched her spot by winning this year's Olympic marathon trials in an impressive 2:22.10.

The team looks to build on the bronze medal performance from three years ago with this new, dynamic lineup.

100m

Sha'Carri Richardson is making a much-anticipated return to the Olympics in the 100m dash after missing the previous games.

Her trial time of 10.71 seconds shows she’s back with blazing speed and ready to compete on the Olympic track.

Joining her are Melissa Jefferson and Twanisha Terry, both formidable sprinters who have proven their prowess to secure their spots in this highly competitive event.

100m Hurdles

The 100m hurdles will feature an entirely new USA trio: Masai Russell, Alaysha Johnson, and Grace Stark.

Russell dominated at the trials with a swift 12.25 seconds, while Johnson and Stark showed exceptional skill, each clocking in at 12.31 seconds.

This team replaces the previous Olympic medalists and aims to bring a new energy to the hurdles.

200m

Gabby Thomas returns to the 200m, having won a bronze in Tokyo and posting even better times since.

Alongside her are Brittany Brown and McKenzie Long, both just hundredths of a second apart at the trials, setting the stage for a strong competition in Paris.

Notably, Sha'Carri Richardson, despite high expectations, will not compete in this event after finishing fourth at the trials.

400m

Kendall Ellis, Aaliyah Butler, and Alexis Holmes are the new faces for the 400m, each having run sub-50 seconds at the trials—a benchmark not met by the previous Olympic team.

Their performances suggest that they are serious contenders for the podium in Paris.

400m Hurdles

Sydney McLaughlin-Levrone returns after setting a world record at the trials, clearly positioning herself as the favorite to defend her Olympic title.

She is joined by Anna Cockrell and newcomer Jasmine Jones, rounding out a team that mixes experience with fresh talent.

800m

With Athing Mu absent due to a fall at the trials, Nia Akins took the lead, winning the women's 800m in a commanding 1:57.36.

Allie Wilson and Juliette Whittaker also qualified bringing new energy to an event that saw unexpected twists during the trials.

5000m and 10,000m

Elle St. Pierre narrowly outpaced Elise Cranny in the 5000m, with Karissa Schweizer also making the team.

Schweizer and Parker Valby are waiting on world rankings to confirm their spots in the 10,000m, adding an element of suspense as they aim to compete in both distances.

Discus

Valarie Allman is set to defend her Olympic title in the discus throw, having dominated the trials with a throw of 70.73 meters.

Veronica Fraley, joining her, also showed strong form, ensuring that Team USA remains a top contender in this event.

Hammer

Annette Echikunwoke and DeAnna Price, both meeting the Olympic standard, are ready to improve upon their previous Olympic performances.

Their impressive throws at the trials indicate they are in peak form.

Heptathlon

Anna Hall, Chari Hawkins, and Taliyah Brooks are set for the heptathlon, each with their own story of redemption and debut at the Olympics.

Their diverse skills across multiple events make them versatile and formidable competitors.

High Jump

Vashti Cunningham and Rachel Glenn, both clearing the Olympic standard, aim to surpass their previous performances.

Their consistent top-three finishes at trials underscore their capabilities and medal potential.

Javelin

Maggie Malone Hardin is the sole qualifier for the javelin throw, her victory at the trials marking her as a key athlete to watch in this discipline.

Long Jump

Tara Davis-Woodhall, Jasmine Moore, and Monae' Nichols are set to represent the USA in the long jump.

Davis-Woodhall's recent silver at the world championships positions her as a favorite for gold in Paris.

Pole Vault

Bridget Williams, Katie Moon, and Brynn King, each having cleared impressive heights at the trials, are the pole vaulters heading to Paris.

Their collective performances suggest a strong potential for medal finishes.

3,000m Steeplechase

Valerie Constien, Courtney Wayment, and Marisa Howard, each having excelled at the trials, are prepared to make their mark in the steeplechase.

Their exceptional times are indicative of their strong conditioning and competitive spirit.

Shot Put

Chase Jackson, Raven Saunders, and Jaida Ross form a powerful trio in shot put.

Jackson's leading throw at the trials sets her up as a medal hopeful, while Saunders looks to add to her Tokyo silver.

Triple Jump

Jasmine Moore, Keturah Orji, and Tori Franklin are ready to challenge the distances that will be seen in Paris.

Moore's standout performance at the trials signals great potential for an impactful showing.

Elite Athlete Fields Set for 55th Running of AJC Peachtree Road Race

Two of the top road racers in the world will face off in the 55th Running of the Atlanta Journal-Constitution Peachtree Road Race, organizers announced today.

In his first season of competition in the U.S., Sabastian Sawe comes to Atlanta ranked as the #1 road racer in the world, based on distances from 10K to the half marathon. The 29-year-old Kenyan brings a personal best of 26:49, the second-fastest 10K time in the world last year, and the reigning World Half Marathon Champion sits on top of the 2024 leaderboard for fastest half marathon in the world so far this year, 58:24.

In a rematch of those 2023 World Half Marathon Championships, Sawe will face Kenya’s Daniel Ebenyo, 28, who earned a silver medal in that race last fall. Ebenyo was leading until Sawe drew even with a few hundred meters remaining, going on to a four-second victory. “We pushed each other to a good result,” Ebenyo said afterward.

Ebenyo, the 2023 World Championships silver medalist at 10,000 meters on the track, is ranked #1 in the world for 10K on the roads. His personal best of 26:58 is second in the Peachtree field only to Sawe. Both will be making their Peachtree debuts.

Among the other top athletes in the field are Mathew Kimeli of Kenya (27:07) and Boniface Kibiwott (27:13) of Kenya and Jake Robertson of New Zealand (27:28). Returning to the Peachtree for the 10th time is American Elkanah Kibet, 41.

In the Shepherd Center Wheelchair Division, course record-holder Daniel Romanchuk of the USA (right) will have a chance to make history as the first athlete in the men’s open division to win the Peachtree seven times. Romanchuk, 25, has won Peachtree for the past six years in a row, but will have to fend off American Aaron Pike, a six-time Paralympian, and Josh Cassidy of Canada, a two-time Peachtree champion.

he field for the women’s footrace is headlined by 24-year-old Emmaculate Anyango, whose 10K personal best of 28:57 makes her the second-fastest woman in history at the distance. The Kenyan is currently ranked as the #4 road racer in the world.

Countrywoman Chelangat (30:01) will challenge her. Anyango and Chepkoech, who is tied for 8th-fastest woman in history, will be making their Peachtree debuts, while Chelangat is back after finishing second here last year.

Also returning will be Susannah Scaroni (left), the 2020 Paralympic gold medalist at 5,000 meters. The 33-year-old Peachtree course record-holder will be seeking her fourth win here since 2018 and third in a row. Scaroni missed the spring marathon season with an overuse injury but is apparently back to form: She set a World Record for 5,000 meters on the track in early June.

The winner of each professional division will receive $12,500.

For the first time, the Peachtree will feature an Elite High School Division, giving the best young distance runners in Georgia the chance to experience professional road racing first-hand. The field is composed of the top 20 boys and top 20 girls from the classes of 2025, 2026 and 2027 residing in Georgia who accepted an invitation from Atlanta Track Club.

The 55th Running of the Atlanta Journal-Constitution Peachtree Road Race will be held Thursday, July 4, in Atlanta, Georgia, with 50,000 runners and walkers making their way from Lenox Square to Piedmont Park in the world’s largest 10K. The event will be livestreamed on AJC.com and on the AJC News app beginning at 6 a.m., with Lewis Johnson, Carrie Tollefson and Amanda McGrory leading the broadcast team.

Zablon Ekwam reveals specific target ahead of making Olympic Games debut

Zablon Ekwam has revealed what he is targeting specifically as he looks to make his debut at the Paris 2024 Olympics.

Zablon Ekwam, an officer in the Kenya Army, has opened up on his specific target as he gears up for his Olympics debut at the Paris Games later this month.

Ekwam qualified for the event in the 400m at the Kip Keino Classic, clocking 44.69 to cross the finish line fourth. The qualification time for the men’s 400m at the Olympics is 45.00 and deadline for qualification was June 30.

The 26-year-old now plans to go to the Olympic Games and impress, looking to better his time. Ekwam disclosed that his main plan will be to get to the final of the 400m, this being his first time at the global showpiece.

“We are going to the Olympics with no pressure because I just want to improve my personal best time. My target is to get a personal best time in the final,” Ekwam said.

The sprinter says his body has been responding well, the reason behind the silver medal in the men’s 4x400m relay at the Africa Senior Athletics Championships.

Ekwam was sick at the World Athletics Relays in the Bahamas but managed to bounce back stronger as he looks to make an impact at the event.

He added that every athlete always looks to compete at the Olympic Games and that’s a golden opportunity that he does not take for granted.

“Olympics is the climax of any athlete in the world or anyone who is playing any game…being at the Olympics is what everyone is fighting for. Being one of them, I’m very happy to be there,” he said.

“From Kip Keino we had very many races, we went to the World Athletics Relays in the Bahamas where I fell sick and didn’t compete. When I came back, we went to the Africa Senior Championships which concluded a few days ago.

“My body was responding well that’s why we came with the silver medal…I didn’t compete in the 400m since I didn’t participate at the national trials.”

Five tips for bouncing back between traveling and racing

Research shows that your legs weigh three times as much after a flight or drive longer than two hours. Just kidding! But it can sure feel like it. Traveling to not-so-local race events can be tough on your body, leaving your muscles cramping and your joints creaking. If you can’t arrive at your race destination earlier than the night before (or even the morning of) to give yourself time to shake out, here are some tricks to recovering quickly so you can race confidently.

1.- Move around as often as you can 

Whether your flight is two hours or five, set yourself a reminder to get up from your seat and walk around a little every hour or two. On your flight, this may mean getting up to use the washroom more than you need to (and yes, it’s a good enough reason to be THAT person). While driving, it’s easy to make a few extra pit stops.  As exhausted as you may feel during your layover, try to keep from sitting the whole time, and take advantage of any chance to shake out your legs.

2.- Wear compression socks

Getting your hands on a pair of these for your travels will not only make your outfit that much more stylish, but will aid in blood flow during long bouts of sitting. The socks, lightly squeezing your legs, promote blood circulation, preventing blood from pooling in your lower legs while you sit. This reduces swelling and discomfort, as well as the chance of blood clots.

3.- Stay hydrated

Having a water bottle can be a good reminder to keep sipping water, even when you aren’t thirsty. Becoming dehydrated can cause headaches, fatigue and muscle cramping–the last things you want to be dealing with on your way to your event. Focusing on hydration will give your body that extra push it needs to bounce back.

4.- Pack your food

Your stomach is already pretty sensitive when it comes to race day, so adding long periods of sitting and subpar airport food will not help your case. Eating before you head out, packing simple foods that you know are easy on your gut and planning your meals away wherever you can will make a huge difference. Eating out adds up; why not fuel properly and save money at the same time?

5.- Get moving soon after you arrive

Try not to get too comfortable when you arrive at your destination, even if you are racing that same day. Doing a quick shakeout walk or jog first thing can get blood flowing and promote a faster recovery. It shouldn’t be long or intense–any movement will help reduce heaviness and discomfort and get your legs back to normal.

Wilson, at 16, becomes youngest male USA track Olympian

Quincy Wilson, at age 16, could become the youngest American male athletics competitor to appear at an Olympics as a member of the 4x400m relay pool at Paris.

Wilson finished sixth in the 400m final in 44.94secs, missing out on an individual spot, but USA Track and Field's relay selectors delivered the news Sunday he was in the relay group.

"WE GOING TO THE OLYMPICS," Wilson posted on Instagram.

The previous youngest US athletics competitor at an Olympics was Jim Ryun, who was 17 years and 137 days when he ran at the 1964 Tokyo Olympics.

Wilson, about to start his junior year at Bullis School in Potomac, Maryland, twice broke the under-18 world record for 400m during last week's US trials in Eugene, Oregon.

He broke the age group world record with a run of 44.66secs in the preliminary heats, then lowered that two-day-old mark with a 44.59-second effort in the semi-finals.

Boston Marathon's logo refresh leaves some unhappy

Back in 1890, the Boston Athletic Association chose the mythical unicorn to be its symbol. Later named Spike, that unicorn saw several redesigns in the ensuing century, before eventually finding its way to prominent placement on the Boston Marathon medal. For years, Spike faced leftward, its horn jutting into the banner type of Boston Athletic Association (B.A.A.). Then in early June, Spike changed course.

The B.A.A. unveiled a new logo for the Boston Marathon, and people are not happy about it.

On its face, the redesign is small: Spike’s orientation is flipped, and he’s made a bit more menacing. The marathon logo, along with the new Spike, sports a fresh Bank of America sponsorship tag. Despite the small tweaks, the community response has been staggering: a recent Boston.com reader poll found 55% not liking the new logo, compared to just 14% loving it and 32% expressing indifference. 

Why the backlash? The B.A.A. proves just how hard it is to stay fresh (and funded) while maintaining a sprawling, legacy-minded audience. Change, for some proud marathoners, is hard. 

SMALL CHANGES, BIG REACTIONS

The most obvious change in Spike’s design is his orientation. Where the unicorn mascot used to look left, now he looks right. The B.A.A. calls this looking “forward,” pointing towards the miles ahead. 

“We are looking forward, looking towards the future of the Boston Marathon, looking towards the future of running in general,” says Scott Stover, chief marketing officer at B.A.A. “Turning Spike around seemed natural as we were entering this next era.” 

More controversial is Spike’s “athletic jawline,” which curves into the chin where it previously ran smooth. It creates the brief illusion of muscles—which the B.A.A. says represents the “athletic and gritty nature of Boston.” Coupled with a more “determined eye,” the unicorn may just be a fiercer version of his former self. Alex Cyr, a sports journalist covering marathons, finds this change laughable.

“The unicorn looks like it went from Pony[ta] to Rapidash,” Cyr says, referencing the Pokemon evolution. “You just see a unicorn that’s gotten a lot meaner.” 

Stover contests the claim that Spike has gotten meaner, instead noting that they instituted these design changes to make Spike “serious and intentional.” 

THE QUESTION OF CORPORATE BRANDING

Alongside the redesigned Spike, the new Boston Marathon logo also features a stamp of corporate marketing: the big “Bank of America” subtext, as well as the bank’s logo. While the fiercer appearance has some runners confused, the corporate branding has incited more anger. 

Back in 1890, the Boston Athletic Association chose the mythical unicorn to be its symbol. Later named Spike, that unicorn saw several redesigns in the ensuing century, before eventually finding its way to prominent placement on the Boston Marathon medal. For years, Spike faced leftward, its horn jutting into the banner type of Boston Athletic Association (B.A.A.). Then in early June, Spike changed course.

The B.A.A. unveiled a new logo for the Boston Marathon, and people are not happy about it.

On its face, the redesign is small: Spike’s orientation is flipped, and he’s made a bit more menacing. The marathon logo, along with the new Spike, sports a fresh Bank of America sponsorship tag. Despite the small tweaks, the community response has been staggering: a recent Boston.com reader poll found 55% not liking the new logo, compared to just 14% loving it and 32% expressing indifference. 

Why the backlash? The B.A.A. proves just how hard it is to stay fresh (and funded) while maintaining a sprawling, legacy-minded audience. Change, for some proud marathoners, is hard. 

Alongside the redesigned Spike, the new Boston Marathon logo also features a stamp of corporate marketing: the big “Bank of America” subtext, as well as the bank’s logo. While the fiercer appearance has some runners confused, the corporate branding has incited more anger. 

Just look at the Instagram comments under the announcement: “The big difference is adding Bank of America to the logo which clearly no one likes,” comments one marathoner. “Makes me less likely to bank with BoA,” comments another. Clearly, there is some ire for this emblazoned corporate sponsorship. 

“Bank of America is invested in helping us continue to make the Boston Marathon and all of our events greater and greater every year,” Stover says. “So we’re proud of that partnership, and it is also very standard in sports marketing for brands to be included.”

This isn’t the first time the B.A.A. found themselves in hot water for the Bank of America branding. Back in April, the Boston Marathon debuted a new medal, featuring the bank’s logo on each and every medallion. The criticism was immediate. 

Cyr was in Boston for the new medal’s premiere, and notes that there were “a few complaints.” He chalks this up to the race’s legacy: “[When] a race that’s been around for a long time, comes out with a rebrand, it is met with a bit of resistance by the traditionalists.”

The challenge that comes with rebranding an institution as beloved as the Boston Marathon is. balancing pride with progress. Marathoners complain of Spike’s fiercer look not because of any apparent flaw, but because they’ll have outdated tattoos. They complain of the Bank of America-themed logo not because they want to run the B.A.A. dry, but because they want to keep it pure. Eventually, the redesigned logo will become a piece of the Boston Marathon’s legacy; until then, the B.A.A. might have to endure some angry comments.

Sawe targets next year's Boston Marathon after ruling 10k

Prague Half Marathon champion Sabastian Sawe is setting his sights on the 42km race as he sets his target on next year's Boston Marathon on April 21.

This comes after the 29-year-old's impressive victory at the Boston 10K Road Race on Sunday, where he clocked 27:42.

Wesley Kiptoo (27:53) and World Half Marathon silver medallist Daniel Ebenyo (27:55) claimed second and third respectively.

In the women's elite race, Ethiopians swept the podium as Melknat Wudu (31:15), Bosena Mulatie (31:16) and Senayet Getachew (31:17) took the top three slots.

Kenya’s Irene Cheptai (31:19), Stacy Ndiwa (31:20), Sarah Chelagat (31:27), and Daisy Jepkemei (31:39) followed in that order. 

After stamping authority in his first race in the United States, Sawe stated he harbours ambitions of taking part in the Boston Marathon.

“My dream now is to take part in the Boston Marathon,” Sawe stated.

Sawe, primarily a half marathon and road race specialist, boasts an impressive resume including the Prague Half Marathon title which he won on April 6 in a time of 58:24.

He also holds a title from last year’s Berlin Half Marathon (59:00) as well as the 2022 Bahrain Half Marathon (58:58). 

Sawe also won the World Road Running Championships half marathon title in Riga, Latvia, where he clocked 59:10. Ebenyo (59:14) and Samwel Nyamai (59:19) finished second and third.

He secured gold at the Adizero Road to Records 10K last April with a time of 26:49 and has a silver medal from the 2022 edition, clocking 27:06 behind Nicholas Kipkorir (27:05).

His other accolades include victories at the 2022 Roma (58:02) and Seville Half Marathons (59:02), and gold at the Gold Gala Fernanda in the 10,000m (27:09.46).

Reflecting on his Boston performance, Sawe said the course was fair despite too much rain.

“The course was not tough. The weather, however, made it difficult but I was able to do my best and come out with the victory,” he stated.

After hitting the halfway mark in 13:52, Sawe broke away from the leading pack of five which included Ebenyo, Kiptoo, Ethiopia’s Yemane Haileselassie and Abel Kipchumba.

“This was my first time running the Boston 10km Road race. The race was amazing and I had prepared adequately for it,” Sawe commented.

In addition to the winner’s trophy, Sawe also took home Sh1.3 million in cash prize money.

Noah Lyles breaks U.S. Olympic Trials 200m record

The second (and final) weekend of the 2024 U.S. Olympic Trials, held at Hayward Field in Oregon, continued to be electrifying, with heart-stopping finishes and records broken.

On Saturday night, six-time world champion Noah Lyles kept his Olympic sprint double dreams alive by blazing through the 200m in 19.53 seconds—the fastest time in the world this year, adding to his 100m win from last weekend. Lyles wasn’t the only runner in contention for first place, only overtaking Kenny Bednarek in the final meters to secure the win. Erriyon Knighton finished third to make his second Olympic team; he received a no-fault violation from USADA in early June, after testing positive for a metabolite of trenbolone during an out-of-competition drug test in March, allowing him to compete at the U.S. Olympic Trials this week.

Lyles’s performance broke Michael Johnson’s long-standing U.S. Olympic Trials record of 19.66, set in 1996. Lyles will be hoping for redemption in Paris after a third-place finish at the Tokyo Olympics in 2021, his only loss in the 200m at a major meet. “You claim you’re gonna go out there and win four medals, so the goal had to be win the 100m and 200m,” Lyles told media post-race.“Job is accomplished. I’m right where I need to be.

Kelati conquers the 10,000m

Weini Kelati secured her spot for the Paris Olympics by winning the women’s 10,000m in a thrilling, extremely close race on Saturday. Kelati, who was born in Eritrea but defected to the U.S. a decade ago to pursue a running career, showcased her strength and determination in a tight race that saw multiple lead changes in the final laps.

Kelati crossed the finish line first in 31:41.07, narrowly beating Parker Valby and Karissa Schweizer, who finished in 31:41.553 and 31:41.557 respectively. While Kelati has already run the Olympic standard of 31:40:00 and has clinched her place on the team, Valby and Schweizer will have to hope their performances were enough to get them to the Olympics through World Athletics rankings, a decision that won’t be finalized until June 7th.

Richardson doesn’t make the 200m cut

Sha’Carri Richardson’s bid for a sprint double in Paris ended with a fourth-place finish in the women’s 200m. Despite a strong start, Richardson was unable to maintain her speed in the final stretch, finishing behind Gabby Thomas, Brittany Brown and McKenzie Long.

Thomas, a bronze medalist in Tokyo and silver medalist at last year’s world championships in Budapest, crossed the line in 21.81 seconds. Richardson, secured her place in the 100m for the Olympics last weekend, when she won the women’s final in a new world-leading time of 10.71 seconds. In 2021, Richardson also won the 100m at the U.S. Olympic Trials, but tested positive for marijuana shortly after and was not allowed to compete; she’ll now make her much anticipated Olympic debut exclusively in the 100m, where she remains a favorite for gold.

Meet USA men's athletics team for Paris 2024 Olympic Games

Discover Team USA's men's track and field roster for Paris 2024, featuring stars like Noah Lyles and Rai Benjamin aiming for gold.

The Olympics are once again upon us, and Team USA is ready to make a mark at the Paris 2024 Olympic Games.

With a mix of returning medalists and fresh faces, the American men's track and field roster boasts exceptional talent across a variety of events.

Pulse Sports looks at the athletes representing the United States in each event, highlighting their recent triumphs and expectations for the upcoming games.

100m

The face of USA track and field Noah Lyles confirmed his top-tier status with a scorching 9.83 seconds in the men’s 100-meter final at the trials.

Alongside him, Kenny Bednarek and Fred Kerley, who previously clinched a silver medal in Tokyo, are all set to bring their explosive speed to the Paris tracks.

This trio’s combination of experience and raw power forms a formidable front for the U.S. in one of the Olympics' most iconic events.

110m hurdles

A familiar name in the hurdles Grant Holloway is eyeing gold after a near miss in Tokyo, where he took home silver.

At the trials, he showcased his readiness by clocking in at 12.86 seconds, a time that would have won him gold in the previous Olympics.

Joining him are Freddie Crittenden and Daniel Roberts, the former making his Olympic debut, and the latter bringing experience from Tokyo, setting up a strong team for this high-stakes event.

200m

Noah Lyles demonstrated his versatility and sheer pace by also clinching the 200-meter at the trials with an impressive 19.53 seconds, narrowly edging out Kenny Bednarek.

With Erriyon Knighton rounding out the team, this event is likely to be a highlight for the U.S., with all three runners previously finishing in the top four at Tokyo 2021 behind Canada’s Andre De Grasse.

400m

Michael Norman returns with hopes of improving on his fifth-place finish in Tokyo.

He is joined by Quincy Hall, whose commanding win at the trials with a time of 44.17 seconds positions him as a strong medal contender.

Chris Bailey rounds out the team bringing fresh energy to the mix.

400m hurdles

Rai Benjamin, who captured silver in Tokyo, solidified his Paris bid with an impressive sub-47-second finish at the trials.

CJ Allen and Trevor Bassitt, both first-time Olympians, will join Benjamin as they aim to convert his previous silver into gold.

800m

Bryce Hoppel returns to the Olympics with an improved trial time that bested his Tokyo performance.

Hobbs Kessler, having already qualified for the 1500m, adds the 800m to his Paris challenges, showcasing his endurance and tactical racing prowess.

Brandon Miller completes the team, ready to make his Olympic debut.

1500m

Cole Hocker, Yared Nuguse, and Hobbs Kessler make up the U.S. team for the 1500-meter race.

All three athletes met the Olympic standard at the trials, demonstrating their readiness and resilience.

This event will test their strategic racing abilities and endurance on the Olympic stage.

5000m

Grant Fisher and Abdihamid Nur are set to represent the U.S. in this challenging race.

Fisher, doubling down after his 10,000m trial win, and Nur, making his Olympic debut, will need to bring their best to contend with the global competition.

10,000m

Grant Fisher leads the U.S. team again in the 10,000m, followed closely by Woody Kincaid and newcomer Nico Young.

This trio having demonstrated strong performances at the trials are prepared to face the long-distance challenge in Paris.

Decathlon

Heath Baldwin, Zach Ziemek, and Harrison Williams represent the U.S. in the decathlon an exhaustive series of ten track and field events that tests versatility and stamina.

Baldwin led the trials, while Ziemek brings experience from his sixth-place finish in Tokyo.

Discus

Andrew Evans and Joseph Brown look to improve the U.S.'s standings in the discus throw, both having shown strong potential at the trials with throws exceeding 65 meters. They aim to transform their trial success into Olympic medals.

Hammer

Daniel Haugh and Rudy Winkler, returning Olympians, have shown significant improvements since Tokyo.

Haugh, in particular, won the hammer throw final at the trials, indicating that he is a strong contender for a medal in Paris.

High Jump

Shelby McEwen and JuVaughn Harrison are set to return to the Olympics, aiming to surpass their previous performances.

Harrison, who finished seventh in Tokyo, looks to leverage his experience for a better outcome in Paris.

Javelin

Curtis Thompson leads the team in the javelin throw, hoping to build on his past Olympic experience.

He is joined potentially by Capers Williamson and Donavon Banks whose participation will depend on the final world rankings.

Marathon

Leonard Korir, Conner Mantz, and Clayton Young have secured their places on the marathon team, each bringing unique strengths and strategies to one of the Olympics' most grueling challenges.

Pole Vault

Chris Nilsen and Sam Kendricks, with past Olympic experiences of highs and lows, aim to dominate the pole vault.

Jacob Wooten joins them, making his first appearance on the Olympic stage.

Shot Put

Ryan Crouser, Joe Kovacs, and Payton Otterdahl, all exceeding the 22-meter mark at the trials, form a powerful shot put trio.

Their aim is clear: to return with gold and silver medals.

3000m Steeplechase

Kenneth Rooks and Matthew Wilkinson will tackle the steeplechase, a race combining speed, stamina, and technique.

Both first-timers at the Olympics, they aim to make a significant impact in Paris.

Triple Jump

Donald Scott returns to the triple jump, along with newcomer Salif Mane, who impressed with a 17.52-meter jump at the trials.

Their sights are set on improving their standings and aiming for the podium in Paris.

Faith Kipyegon offers success tip to upcoming athletes

Faith Kipyegon has revealed the challenges of being a track athlete and how she manages to keep the focus ahead of the Olympic Games.

Double world record holder Faith Kipyegon has opened up on the struggles of running and disclosed how she manages to keep going through the tough times.

The three-time world 1500m champion explained that it’s not a smooth sailing and just like any other athlete, she faces hurdles in her pursuit for success but she does not allow challenges to pull her back.

She added that her main goal is to work hard and put in the effort as she looks to achieve the goals she has set. She is a testimony that nothing comes easy and from time to time, Kipyegon has also insisted on athletes working hard.

“It’s not a smooth sailing…it’s only that hard work and being patient is the most important thing. I know being patient and training hard will get me where I want to be,” the two-time Olympic champion said.

She opened her season at the Kenyan Olympic trials, where she punched the 1500m and 5000m tickets to the Paris Olympics, dominantly winning both races.

This comes after her final track race that was at the Prefontaine Classic, the Diamond League Meeting in Eugene in 2023. She intended to open her season at the Diamond League Meeting in Xiamen but was forced to withdraw due to an injury setback.

The 30-year-old was then confirmed for the Prefontaine Classic but could not compete there due to the injury. After sealing tickets to the Olympics, she will be chasing history on the global stage, hoping to become the first woman to win three successive Olympic trials in the 1500m.

She will also be keen to win the 5000m gold medal, and etch her name in the annals of history. She made history at last year’s World Championships in Budapest, Hungary to win her third 1500m title and also claim top honours in the 5000m.

“It will be history to win the 1500m for the first time and focus on the 5000m…I know it will not be easy but I’m going to try and see what will be possible,” Kipyegon said.

Her next stop will be at the Diamond League Meeting in Paris, France, where she intends to have a great build up to the Olympics.

2024 Western States 100 Results: Walmsley Wins a Fourth Time While Schide Rocks the Women’s Field

For hours, Katie Schide chased ghosts. For hours, Jim Walmsley  and Rod Farvard chased each other. And in the end, after 100 courageous, gutsy miles at one of the world’s most iconic ultramarathons, it was Schide and Walmsley who won a fast, dramatic 2024 Western States 100.

Schide, an American who lives in France, was on pace to break the course record until late in the race, while Americans Walmsley and Farvard battled throughout most of the second half of the race, alternating the lead as late as mile 85.

Schide’s winning time was 15:46:57, just over 17 minutes behind Courtney Dauwalter’s 2023 course record, almost an hour faster than her own time last year, and the second fastest women’s time ever. Walmsley, meanwhile, won his fourth Western States in 14:13:45, the second fastest time ever — only behind his own record of 14:09:28 that he set in 2019.

Second and third in the men’s race came down to an epic sprint finish on the track between Farvard and Hayden Hawks , who finished in 14:24:15 and 14:24:31, respectively.

In the women’s race for the podium, Fu-Zhao Xiang (pre-race interview) finished second in 16:20:03, and Eszter Csillag took third for the second time in a row, in 16:42:17.

Both races featured one of the deepest and most competitive fields in race history, with the men’s top five all coming in faster than last year’s winning time, and the women’s top 10 finishing just under 40 minutes faster than last year’s incredibly competitive top 10.

At 5 a.m. on Saturday, June 29, they were all among the 375 runners who began the historic route from Olympic Valley to Auburn, California, traversing 100.2 miles of trail with 18,000 feet of elevation gain and 22,000 feet of loss. After last year’s cool temperatures, the weather at this year’s race was a bit warmer, albeit with a notable lack of snow in the high country. The high temperature in Auburn was in the low 90s Fahrenheit.

A special thanks to HOKA for making our coverage of the Western States 100 possible!

Netflix series ‘SPRINT’ brings speed, drama and glory

The highly anticipated Netflix sports series ‘Sprint’ comes at the perfect time – both for the sport and for the digital age – according to multiple world champion Noah Lyles.

‘Sprint’ takes viewers on an exhilarating journey through the highs and lows of athletes’ lives as they battle it out for gold at the World Athletics Championships Budapest 23.

'Sprint’ shines a particular spotlight on the rivalry between Lyles, 2022 world 100m champion Fred Kerley and Olympic champion Marcell Jacobs in the lead-up to last year's World Championships. The series not only showcases the athletes’ personas, it also delves into their lives off the track.

It reveals, for example, how Lyles – one of several athletes featured across the six episodes of ‘Sprint’ – overcame serious health concerns in his teens to become the poster boy for sprinting. The growth and evolution of world 100m champion Sha’Carri Richardson is another key storyline throughout the series“Being part of ‘Sprint’ was an incredible experience,” said world 100m, 200m and 4x100m champion Lyles. “When I imagined the day where a docuseries would be created, I didn’t always envision me being the first person it would be about.”

Earlier this month, the series trailer was beamed across giant screens in New York’s Times Square ahead of an exclusive pre-screening at the Nasdaq Building in New York, where some of the stars of the show, along with other key figures in the sport, were treated to episodes one and five.

The full series is set to land on the Netlfix streaming platform and screens around the world on 2 July.

Speaking at the pre-screening, Lyles said that this series comes at the perfect time for the digital age that athletes are living in.

“We are rockstars in the top 1% and we live in the age of technology and social media,” he said. “It’s a part of our lives and we need an example of how the sport can go with it.”

Executive Producer Paul Martin expressed his enthusiasm and pride for the project. “It felt like a gift,” he said. “We’re incredibly grateful to be able to go into this world. It felt like we really wanted to go above and beyond to make the best version that we could. There was just something about doing justice to this sport and what these athletes put themselves through. World Athletics opened the door for us, for whatever we needed to get this series done.”

Ato Boldon, the 1996 Olympic 200m silver medallist, lauded the producers of the series, and forecasted that it will help expand the oldest sport in the world.

“We know we have some of the best athletes in the world, but we also know we have some of the best personalities in the world,” he said. “I look at this and say that this is going to open up a range of fans who casually follow these athletes, it’s going to grow our audience and engage fans that we didn’t even know we could get.”

River Seine becomes target for pooping protestors ahead of Paris Olympics

In an effort to prove that the river Seine in Paris, slated for open-water events at the Olympics next month, is safe for swimming, French president Emmanuel Macron and Paris mayor Anne Hidalgo promised to take part in “the big dive” by swimming in the river last Sunday. But Parisians, unpleased with how generous the government has been toward the Olympics in the face of social inequity, said they planned to defecate in the river on the same day, in protest. Meanwhile, “political issues” resulted in the “presidential plunge” being rescheduled to the week of July 15.

Swimming in the Seine has not been legal for more than a century, due to high levels of bacteria and pollution in the water. 

The protestors went so far as to create a website that calculates when you should poop in the river, based on where you live, so that the waste arrives at Macron and Hidalgo’s entry point right on time. Clearly, the Parisians are taking this (fecal) matter very seriously.

The French government is reported to have already spent $1.5 billion in an attempt to clean the river, but last week’s testing still showed an unhealthy amount of E. coli bacteria contaminating the channel. The pronounced brown colour of the water suggests that many Parisians may still have followed through on their pooping commitments on Sunday.

In response to the postponement, it’s expected the French protestors will adjust the date of their trending hashtag, #JeChieDansLaSeineLe23Juin accordingly. 

The first open-water swimming event of the Olympics will be the men’s triathlon, on July 30.

Marathon swimmers and triathletes are preparing for their dip in the River Seine, though some are speculating whether the swimming events can take place. (There is no backup plan for open water events.) Currently, Olympic athletes aren’t able to test the waters to begin training. French officials, on the other hand, claim complete confidence that upcoming sunny days, along with their next cleaning intervention, will do the trick to purify the water. If the bacteria levels in the Seine r

Western Quebec police seek to identify nude runner doing late-night hill repeats

A small community in western Quebec is grappling with a mystery as they aim to identify a nude runner caught on camera during a late-night jog in Val-des-Monts, Que., earlier this month.

According to a police report, the owner of a Val-des-Monts business discovered security footage showing someone running naked across his property on June 8 around 1:30 a.m. The video footage captures the man running up and down a gravel hill on private property before making a gesture to the surveillance camera and running off.

CTV News Ottawa reported that this was not the first incident of a late-night streaker in Val-des-Monts in the past two years. Local police believe the runner is somehow linked to Tenpenny Road Industrial Park, where he was spotted on surveillance footage.

“While the nudist runner may be funny to some people, the whole thing remains a criminal offense and is punishable by one or more statements of offense,” said MRC des Collines-de-l’Outaouais authorities to CTV News Ottawa.

In the video, the caucasian male appeared to be completely nude, not even wearing shoes, which would be quite uncomfortable when running on small stones. A quick Strava investigation to see if there were any nearby running KOM segments the streaker might have been targeting yielded no results.

The police have asked members of the public who may recognize or have any information about this naked runner to contact authorities at 819-459-2422, ext. 3262.

Research Confirms Rotating Running Shoes Could Save You From Injuries—Here’s How Your Body Benefits

Having a shoe collection is not a frivolous obsession. Here’s how you could possibly benefit from having more than one pair of running shoes.

Once you’ve found yourself the perfect pair—you know the ones you want to spend every run in—it’s kind of hard to give them up. However, doing so could actually work to your advantage by keeping you healthy and strong for each run. 

“These days, a lot of people use one shoe for everything, and that puts you at risk for injury,” says Priya Parthasarathy, D.P.M., spokesperson for the American Podiatric Medical Association and partner at USFAS in Silver Springs, Maryland. Running, walking, and weightlifting all require different demands of your feet, so you’ll want to wear different shoes for these activities, she says. Plus, wearing one shoe for all of your workouts can increase the wear on the shoe, so they won’t last as long as you want. 

That’s where having a running shoe rotation becomes very helpful. Research and experts back up this idea, and it’s especially helpful to have a shoe rotation if you’re training for a long distance race like a marathon. Here’s what you need to know in order to build a running shoe rotation that meets all of your needs. 

Why do you need a running shoe rotation?

Naturally, running places stress on multiple parts of the body, including muscles, bones, and tendons, which can be good for you provided the stress is not too large or frequent that you can’t recover fast enough, says Andrea Myers, D.P.T., who owns a sports performance practice located in Westport and Ridgefield, Connecticut. 

”We know from many research studies that different running shoe properties expose the body to different stressors,” Myers says. “We know that minimalist shoes—those with a low or zero drop, flexible sole, and minimal to no stability features—increase the demands on the ankle, foot, and calf muscles, as compared to shoes with a higher drop, which increase the demands at the knee but reduces the demands at the foot and ankle.” 

A carefully crafted shoe rotation can possibly offset some of these demands. 

To identify characteristics that might contribute to the development of running related injury, a 2013 research study published in the Scandinavian Journal of Medicine and Science in Sport followed 264 runners over the course of 22 weeks. The study found runners who used more than one shoe, a term which they coined “parallel use,” had a 39 percent lower risk of injury. This suggests having more than one pair of running shoes can help you ward off injury. 

The reasoning behind it, if you have a cushioned shoe and you let a shoe sit for 24 to 48 hours, the foam in the shoe can de-compress before your next run, says Parthasarathy. 

How many shoes do you need in your rotation?

If you’re just starting out, you don’t have to worry about rotating your running shoes, instead, invest in one good pair of running shoes. Parthasarathy recommends finding a shoe with a flexible toe box, firm heel cup, and removable insoles. The one shoe should overall be comfortable to you.

The seasoned recreational runner who runs three to four miles, three days per week, does not need a rotation of four different shoes either, says Myers. Instead, Myers recommends two pairs of shoes that you can rotate every run. 

For marathon runners, racking up 35 to 60-plus miles a week with a variety of workouts (easy, long, and speed runs) on their calendars, Myers recommends keeping a shoe rotation of three to four pairs of shoes. This can include one to two pairs of shoes for easy runs and speed workouts, and one pair of shoes for long runs that can handle a variety of different paces. Your long run shoes can also double as a performance trainer, or a lightweight daily trainer, Myers says. 

What types of running shoes can you add to your running shoe rotation?

Here are three different types of shoes you can consider adding to your collection, according to Myers: 

Daily Trainer: These shoes are primarily for easy running, but can also handle different paces. you can use them to run strides or up-tempo long runs. Good examples of daily trainers include: the Brooks Ghost 15, Saucony Ride 17 or Guide 17, Nike Vomero 17, or Hoka Clifton 9.

Performance Trainer: Best for speed workouts, performance trainers are lightweight shoes that perform best at faster paces and can double as daily trainers as long as you feel comfortable in wearing them for longer distances. Plus, they tend to be more affordable than top-end race performance shoes. A few styles to consider include: Saucony Endorphin Speed 4, Topo Cyclone 2, Mizuno Wave Rebellion Flash 2, and Brooks Hyperion Max.

Racing Shoes: Commonly referred to now as super shoes, racing shoes tend to be more expensive and less durable, considering some shoes have a life expectancy of about 100 to 150 miles. This is why you shouldn’t do the bulk of your training in super shoes, instead you should take them out for a test run or two to ensure they’ll meet all your comfort needs on race day. Saucony Kinvara Pro, Asics Superblast, Adidas Adizero Prime x 2 Strung, and On Cloudeclipse are a few super shoes to consider.

How to find the right shoe to add to your rotation?

Before adding any a shoe to your rotation, you should consider if the shoe is a good fit for your foot arch (flat arch, high arch, or medium arch), running gait (neutral, pronated, or supinated), shoe size, preferred comfort level, and the terrain (treadmill, pavement, or trail) you’ll run on. 

“Building a running shoe rotation, especially if you run on different terrains, is important because the shoe wears in different ways,” says Parthasarathy. Meaning where you run will influence some of the characteristics you look for in a shoe. For example, running on hard pavement will require increased cushioning, whereas trail running calls for more stability and traction, she explains. 

If you want to change the type of shoe you’re training in, then the recommendation is to ease into the number of miles you try in the new shoe (i.e., don’t go for a long run in a drastically different shoe). 

You may experience some soreness if you transition to a different type of shoe, however, you shouldn't experience pain that lasts for days or interferes with your normal running gait pattern on subsequent runs, Myers adds. 

Lastly, you’ll want to get rid of your running shoes every so often due to wear and tear that may go unnoticed. ”We recommend you replace your running shoes, especially if you’re doing long distance running every six months or 300 to 500 miles, depending on how hard you are on them,” says Parthasarathy. If you can fold or bend your shoes in half, it’s often an indication the structure of the shoe and cushioning has been broken down, and it’s time for a change, she adds. As mentioned, the new high performance racing shoes tend to have a shorter shelf life when it comes to mileage. 

Who should avoid rotating running shoes?

There’s no need to rotate your running shoes if you’re only running a couple of times a week because you’re likely not racking up enough miles to overstress your tissues, says Myers. 

Also, don’t rotate running shoes if you have specific biomechanical or orthopedic needs due to injury, foot structure or shape. For example, runners who have arthritis that affects the big toe, a.k.a, hallux limitus, should prioritize running in shoes that can address this condition, which there are few of, Myers says. 

What the New Grand Theory of Brain Science Can Teach Athletes

“Predictive processing” offers novel ways to think about sports psychology, the limits of endurance, and the urge to explore.

If you read popular science books about the brain, you might have encountered a new “grand theory” called predictive processing. If you haven’t yet, you will. Over the last two decades, it has gone from obscure idea to increasingly dominant paradigm. And it’s such a broad and all-encompassing theory that it seemingly has something to say about everything: how the brain works, why it’s structured the way it is, what that means for how we perceive the world—but also horror movies, mental health, cancer cells, and perhaps even endurance sports and adventure.

I’ve been trying to get my head around predictive processing for five or six years now. It can get complicated if you dig into the mathematical details. But I recently read a book called The Experience Machine: How Our Minds Predict and Shape Reality that does a good job of conveying the theory’s essence in an accessible way. It came out last year and is by Andy Clark, a cognitive philosopher at the University of Sussex who is one of the theory’s leading proponents. The book got me thinking about how predictive processing applies to some of the areas of science that I’m most interested in.

Here, then, is a very rough guide to predictive processing—still a speculative and unproven theory at this point, but an intriguing one—from the Sweat Science perspective.

Normally, we assume that you see the world as it is. Light bounces off the objects around you and into your eyes; the receptors in your eyes send signals to your brain; your brain makes sense of those incoming signals and concludes that, say, there’s a snake on the path. Predictive processing flips the script. Your brain starts by making a prediction of what it expects to see; it sends that prediction out toward your eyes, where the predictions are compared with incoming signals. If there’s any discrepancy between the outgoing predictions and the incoming signals, you update your predictions. Maybe it turns out that it’s a stick on the path, even though at first glance you could have sworn it was a snake.

This is actually a very old idea. It’s often attributed, in a basic form, to Hermann von Helmholtz, a nineteenth-century German scientist. Modern neuroscience pushes the idea farther and offers some clues that it’s true: for example, there are more neural connections leading from the brain to sensory organs like the eyes than there are carrying information from the senses back to the brain. Those outgoing signals are presumably carrying the brain’s predictions to the senses. What we see (and hear and smell and so on), in this picture, is basically a controlled hallucination that is periodically fact-checked by the senses.

What I find particularly intriguing about predictive processing is that there’s a deeper mathematical layer. A British scientist named Karl Friston, who pioneered several brain imaging techniques in the 1990s and is by several measures the most-cited neuroscientist ever, has proposed an idea called the free energy principle. All life, Friston argues, has an essential drive to minimize surprise—which is related to a mathematical quantity, borrowed from physics, called free energy—in order to ensure its continued survival. The resulting equations are beautiful but famously inscrutable. If you’re interested, the best introduction I’ve found is in a free e-book published in 2022 by Friston and two colleagues called Active Inference: The Free Energy Principle in Mind, Brain, and Behavior. The important point, though, is that these equations lead to the qualitative picture I described above, of the brain as a prediction machine.

In The Experience Machine, Clark lays out some examples of why this idea matters. Mental health conditions like depression and anxiety may relate to glitches in how the brain updates its predictions; the aesthetic chills you get from great art or horror movies may signal that we’ve encountered “critical new information that resolves important uncertainties”—a physiological “aha” moment. But what does all this tell us about endurance?

The athlete-related topic that Clark addresses most directly in his book is sports psychology. For example, he has a section on the power of self-affirmation, in which the positive words you say to yourself alter your brain’s predictions, which in turns alters your actions in performance-boosting ways. I’ve written a bunch of times about the effects of motivational self-talk on endurance. I’m fascinated by the evidence that it works, but struggle to reconcile it with my mechanistic understanding of how the body works. Predictive processing offers a new way of understanding the science of self-talk.

The key point is that our brains aren’t just predicting the present; they’re also simulating the future, to minimize unexpected surprises. If we expect to feel pain, fatigue, doubt, or even hunger, those predictions become self-fulfilling prophecies—just as, if you’re wandering through the rainforest, you’re more likely to mistake a stick for a snake than if you’re walking down Fifth Avenue. I remember, a decade ago, puzzling over the results of a study that fed people milkshakes and found that their appetite hormones responded differently depending on whether they were told it was an “indulgent” shake or a “sensible” one. How could appetite hormones respond to words? Through the predictions sent from the brain to the gut.

Clark has a long discussion of placebos, but the most unexpected suggestion he makes is a way of improving sports performance “in a rather sneaky manner.” One of the interesting facts about placebos is that the response can be trained. If you give a real, clinically effective drug to someone repeatedly, their brain will eventually begin predicting the response more and more strongly. During the Second World War, nurses who were running short of morphine sometimes injected saline instead; it turns out that, if the patients had been receiving morphine regularly, their bodies (and brains) responded to the saline injection in a similar way.

Clark proposes training an athlete with a drug that is banned in competition (like stimulants), then giving them a placebo version when they actually race. In theory, this should generate a stronger placebo response than you’d normally get. For the record, I don’t think this is consistent with what the World Anti-Doping Agency calls “the spirit of sport,” but it’s an interesting thought experiment.

What first sparked my interest in predictive processing was an email from a reader after my book Endure came out in 2018. I’d written about how our expectations of how a race will feel at any given point affects how hard we feel we’re able to push, based on theories from Ross Tucker and other researchers. Predictive processing, the emailer suggested, might have something to say on the topic.

I think that’s true. As you gain experience, you develop a pretty good idea of what you’ll feel like halfway through a 5K. If you feel better or worse than expected, that generates a prediction error. There are two ways of fixing prediction errors. One is to update your beliefs: I thought this pace would feel medium-hard at this point in the race, but it feels hard, so I’ll adjust my internal prediction. The other is to adjust your actions: I thought this pace would feel medium-hard, so I’ll slow down until it feels medium-hard. The second strategy is what Friston calls active inference.

Why is it that we generally adjust our pace rather than our beliefs when we’re racing? I’m not sure, but I wonder whether predictive processing will suggest some new ways of probing this longstanding question.

There’s a puzzle in predictive processing called the Dark Room problem. If the free energy principle demands that we minimize surprise, why don’t we just lock ourselves in a dark room until we starve to death? One way of answering this question is to recall that we’re not just trying to minimize present surprise; we’re also trying to minimize surprise in the future. And the best way of avoiding future surprises is to learn as much as possible about the world and how it works.

Predictive processing, in other words, wires us to seek out the unknown in order to learn about it, as a way of minimizing future surprise. This is a different way of thinking about why we like venturing into the wilderness, undertaking challenges like running a marathon, and traveling to unfamiliar places. This is an idea I’m digging deeper into for a forthcoming book on the science of exploring.

Does expressing these ideas in the language of predictive processing actually change anything? That remains to be seen. I’ve talked to some scientists over the past few years who view it as genuinely new, and others who view it more as new words for familiar ideas.

The most practical suggestion that I’ve seen comes from an Israeli scientist named Moshe Bar, who wrote a book called Mindwandering in 2022. Bar’s big idea is that we have what he calls “overarching states of mind” that reflect the degree to which we’re focusing on the “top-down” predictions generated by our brains versus the “bottom-up” observations from our senses.

When we put more weight on predictions, we become more narrowly focused on a given task; when we put more weight on sensory data, we have broader attention, are more inclined to explore, and have a more positive mood. By “zooming out”—thinking about the big picture or the future, talking to ourselves in second person—we can shift the dial toward sensory input and loosen the grip that our predictions sometimes exert on us.

Admittedly, all of this sounds a bit esoteric. But the more I read about predictive processing, and the more I talk to scientists who are developing these ideas, the more I’m convinced that there’s something interesting here. Exactly where all this will lead—well, that’s hard to predict.

The cooling power of KT Tape Pro Ice provided unexpected pain relief

For years, I’ve viewed kinesiology tape—those brightly colored stripes you see on the legs and shoulders of athletes—as nothing more than snake oil, something people used for show without any real benefits. All my experiences with athletic tape involved protecting an injured joint by tightly wrapping and immobilizing it. I was skeptical that a few strips of tape on the skin could do much.

I hadn’t, however, actually used the product. So when I was invited to attend a summit to learn the science behind a new kinesiology tape product and try it out, I eagerly accepted the invite. As someone deeply passionate about running, climbing, and skiing, and having seen many pro-level athletes embrace the tape, I was intrigued to personally discover if there was substance behind the hype or if it was merely smoke and mirrors, as I had previously believed.

KT Tape funded the travel for this review, but our opinions are our own. If you click or buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

Kinesiology tape is a stretchy, elastic cotton strip with an adhesive backing. I learned it is designed to replicate the elasticity and thickness of human skin, offering support, stability, and pain relief while allowing free movement. It is most commonly used by athletes and physical therapists to aid in the treatment of muscle and joint injuries and enhance performance by reducing inflammation and improving circulation.

When applied correctly, kinesiology tape lifts the skin, decompressing the fascia and allowing lymphatic fluid to drain rather than build up. Blockage of lymphatic fluid can cause swelling and pain. Lifting the skin and opening up blood flow also facilitates the transport of white blood cells to the area, thus reducing harmful bacteria and waste products from cells and tissues.

When I looked at the scientific literature on kinesiology tape, I found the evidence mixed. While some studies suggest that it may provide benefits such as pain relief, improved muscle function, and reduced swelling, other research indicates that its effects may be no different from a placebo.

One 2012 meta-analysis found its benefits trivial, citing it “may have a small beneficial role in improving strength and range of motion in certain injured cohorts,” but went on to say that further studies are needed to confirm these findings. Another meta-analysis, this one in 2015, found applying kinesiology tape was “superior to minimal intervention for pain relief,” (or, put another way, better than doing nothing) but concluded it was not better than other treatments to reduce pain. This ambiguity only reinforced my skepticism, but also increased my interest in why the tape has become so popular.

The summit, held in Park City, Utah, centered around the launch of KT Tape Pro Ice, a new kinesiology tape infused with cooling menthol. Menthol, a compound available in both natural and synthetic forms, reduces pain sensation when applied to the skin by creating a cooling effect. KT Tape Pro Ice incorporates menthol into its adhesive, providing the dual benefits of kinesiology tape and pain-numbing menthol.

The event planners’ strategy was to spend time working out—skiing and snowshoeing—to induce muscle soreness and fatigue, then use KT Tape Pro Ice to alleviate that soreness and any accompanying pains. Doubtful that the menthol-infused version would make any difference, I was in for a surprise.

As an avid runner, I frequently deal with nagging aches and injuries. Currently, I’ve been grappling with a persistent Achilles injury, which—despite using topical pain relievers, seeing physical therapists, and even considering surgery—has been an issue for several years. I was hopeful that Pro Ice might help. I have Haglund’s deformity, a large bump on the back of my heel that, when pressure is applied, swells and causes pain. Since ski boots fit tightly, I’m usually in pain immediately following a day of skiing. This time was no exception. We were slated to go snowshoeing the night after skiing, creating a perfect test of KT Tape Pro Ice’s pain-relieving qualities.

After skiing, we were handed samples of KT Tape Pro Ice and instructed to apply it to any painful areas. Experts were available to assist with the application. The proper application method, they explained, is called anchor, stretch, anchor. You stretch the center of the tape, apply it to the skin, and leave about two inches unstretched at each end to secure it to your limb. Given I was completely new to this, I opted to have an expert apply it to ensure it was done correctly.

Within a few minutes, I could feel the menthol working. There was a strong cooling sensation that did indeed seem to override my pain. Usually, my Achilles stiffens when I rest after activity, but the tape also helped alleviate that. It felt like it prevented my Achilles from cooling down and tightening up during periods of inactivity. I could feel the menthol working for around four hours, and it reactivated when I started sweating during snowshoeing.

Once I got home, I continued testing KT Tape Pro Ice on my Achilles when it was sore and also on my lower back for pain caused by moving large heavy objects. When applying the tape at home, the cooling effect was nowhere near as strong on my Achilles as it was initially at the event, but it felt stronger on my lower back pain.

We were told that each person would experience the menthol differently. Some may have a strong reaction to the cooling, with it lasting four to eight hours, while others may not feel anything at all, adding the cooling effect may even vary between applications on the same person.  Apart from this warning that the cooling effect may vary between applications and body parts, and the fact that I was applying it myself, I’m unsure why it wasn’t as effective on my Achilles on subsequent applications. Luckily, my Achilles has not been painful enough that I felt I needed serious relief—which may be another explanation for the reduced sensation.

I’ve continued to test it on various body parts such as sore forearms from rock climbing and sore thighs from running—and each time it provided pain relief and improved post-soreness mobility.

I still haven’t tried kinesiology tape without menthol, and I’m not sure I’ll need to as long as I have the Pro Ice version. The addition of menthol really brings the tape to life. Every time I’ve used it, I immediately feel the tape working, significantly reducing my perception of soreness, and allowing me to work out again sooner. After testing KT Tape Pro Ice, I’m completely convinced of its benefits and have even become somewhat addicted to it.

Here’s the thing: KT Tape is safe—no scientific studies I’m aware of have reported adverse effects from using it. Furthermore, while the studies are ambiguous about its benefits, there are countless anecdotal stories of KT Tape helping individuals manage injuries during both exercise and daily activities for many years. If the worst outcome of it not working is losing a few bucks, there’s little reason not to try it.

Can Dogs Protect You From Grizzly Bears? Science Says Yes.

Want to recreate, farm, or just safely live near grizzly bears? A new study shows that adopting a dog can provide protection—for both you and the bears.Think your trusty dog is no match for a ferocious grizzly bear? Turns out the simple presence of a livestock guardian dog can reduce visits from grizzly bears by 87.8 percent, according to a new study conducted in Montana. That result should be encouraging to anyone who lives near expanding grizzly populations in the Northern Rockies or, according to the researcher responsible for the study, those of us recreating in grizzly habitat, too.

“Humans have relied on dogs for protection from wild animals for thousands of years for a reason,” says Julie Young, the Utah State University wildlife scientist who conducted the research alongside Montana Fish, Wildlife, and Parks. “They work.”

Young’s study placed five livestock guardian dogs (LGDs) at four farmsteads in northern Montana with “a chronic history of bears accessing grains and other attractants next to their homes,” and kept dogs away from five similar farmsteads as a control.

“It’s like watching two frat boys shout ‘Hold me back, bro,’” she illustrates. Both species avoid physical altercations through instinct. A dog’s scents, barking, and presence are enough to force most bears to turn tail.

Since grizzly populations in the lower 48 states gained Endangered Species Act protections in the seventies, their number has grown to nearly 2,000 bears. Bear populations are largely split between the ecosystems surrounding Yellowstone and Glacier national parks. As the bears go looking for new habitat, they’re traveling east, onto the prairies where they historically thrived before the arrival of European settlers. That’s bringing the species into conflict with humans in new areas, threatening both their survival, and the safety of human families in places that, until a few years ago, never had to think about coexisting with large apex predators.

The result? “There were 58-fold fewer camera-trap detections of bears visiting farmsteads with LGDs and an increase in behaviors suggesting bear discomfort compared to paired [control farmsteads],” the study found. “After LGDs were deployed, there was an 87.8 percent reduction in GPS-collar locations of bears within 300 meters of farmsteads relative to before.”

Most importantly, no bears, humans, or dogs had to be harmed to achieve those results. “The bears simply avoided the farms with dogs,” Young explains.

Young believes this revelation could impact the safety of humans as well. She’s studied interactions between LGDs and large predators before. But that research focused on the ability of livestock guardian dogs to protect herds. To her, the big question here was whether or not the same behaviors and result could be applied to families and their physical property—not just sheep and goats.

“The farmers were worried that the dogs might be aggressive toward their children,” says Young.Young selected the canine breed Kangals for the study. These dogs are a purebred line of the Anatolian Shepherd, an ancient livestock guardian breed from Turkey. Kangals are the most athletic of the giant breeds, and reportedly highly aggressive.

Young explains that she chose the Kangal because, it “is an ancient breed specifically bred to guard against large predators.” Great Pyrenees and Akbash, which are common on western farms, are not. The researcher says that contrasts the strengths of what she calls, “the generic white dog,” which is more commonly used to protect against smaller predators like coyotes.This is where the study becomes relevant to me and my family. Six years ago, we adopted a rescue puppy that we thought was a mutt, but turned out to be a pure-bred Kangal. We split time between Bozeman, in southwest Montana, and a family cabin in northern Montana. Grizzly bears are an ever-present fact of life at that cabin. We frequently come across their tracks and signs elsewhere. In addition to a layered security protocol runs from limiting attractants to heavy-caliber firearms, we rely on our dogs to keep us safe.

I want to shoot a bear even less than I want to get my face torn off by one, and Teddy, our Kangal, is an important part of preventing either event from occurring.

“We know that Kangals can bond with shepherds,” says Young. And now, with evidence from this new research, we also know that they not only bond with families, their farms, and children, but that those farmers like having the dogs around as well.

“All four farms chose to keep the Kangals, and are recommending them, too,” says Young. “Famers in the control group are also now seeking out the dogs.”

The study’s results builds on the findings of other research. Young compared the effectiveness of Kangals to other livestock guardian dog breeds for a paper published in 2019, while a 25-year study in Namibia found the breed reduced livestock losses to big cats by 91 percent. Research published in Turkey in 2017 indicated that Kangals bonded more strongly with humans than sheep.I asked Young if these results could be applied to our cabin and our camping trips. “Paired with other measures, dogs can be a successful tool at deterring bears in any setting,” she said. Young went on to explain that the study will give wildlife officials working in the field the evidence they need to bring dogs along with them for grizzly protection.

When I talk about using my dogs to ward off or potentially fight a bear, I’m often met with skepticism. Surely even a 125-pound ancient livestock guardian dog like Teddy couldn’t take on a 500-pound-plus griz, right? So I also asked Young to explain that dynamic.

So there you have it: Scientific evidence that, unlike bear spray, a dog with significant guarding instincts is effective at deterring the largest land predator in the world. That should help reduce conflicts with humans as the species continues to expand into its historic habitat. If you do everything else right, a dog can be an additional tool for avoiding grizzly bears the next time you recreate in the places they call home.

Remembering Kristiansen’s barrier-breaking sub-15-minute 5000m

When Ingrid Kristiansen lined up for the 5000m at the 1984 Bislett Games, she was known as the former international cross country skier who had just become Europe’s fastest ever woman in the marathon.

It was only six weeks previously that the 28-year-old mother from the Viking stronghold of Trondheim had made her major breakthrough in athletics, storming through halfway in the London Marathon in a blistering 1:10:52 en route to a winning time of 2:24:26.

In the process, Kristiansen first peeped out of the considerable shadow of the great Grete Waitz as another formidable Norse to be reckoned with on the global running stage.

The London run elevated her to second spot on the world all-time list, behind the 2:22:43 recorded by Joan Benoit of the US in Boston the previous year, but ahead of Waitz’s Norwegian and European record of 2:25:28.7.

It was only fitting that the burgeoning Kristiansen should claim her first world mark on home ground, in the heart of Norway’s capital city on the hallowed Bislett Stadium track.

That was 40 years ago, on the evening of 28 June 1984.

‘Dead tired… pushed on by the cheers of the crowd’

The official world record for the women’s 5000m stood at 15:08.26 – to Mary Decker, or Mary Tabb as she had been when she set the figures on home ground at the 1982 edition of the Pre Classic.

In Apartheid South Africa on 5 January 1984 – and therefore ineligible for recognition – the barefoot Springbok wunderkind Zola Budd had run 15:01.83 in Stellenbosch. By June of the same year, Budd had already become a British citizen and was on her way to being rubber-stamped in the British team for the Los Angeles Olympics.

That night in Oslo, though, Kristiansen’s only rival was the Bislett Stadium clock.

After following Maggie Keyes of the USA through 1000m in 3:02.0, Kristiansen surged clear of the field, reeling off laps of 70-72 seconds.

Passing 3000m in 8:59.8, Kristiansen finished with the flourish of a 68.4 final lap before crossing the line in 14:58.89.

Off marathon training of 170-180km a week, she had become the first woman in history to beat 15 minutes for 5000m.

“I was dead tired during the last two laps but I was pushed on by the cheers of the crowd,” she confessed.

Aurora Cunha, the future three-time world road race champion from Portugal, finished a distant runner up in 15:09.07, followed by Briton Angela Tooby (15:22.50).

Back in sixth was Portugal’s European marathon champion Rosa Mota (15:30.63) – followed by Tooby’s twin sister, Susan (15:44.58), future mother of 2022 world 1500m champion Jake Wightman.

Holding a distance world record triple

Kristiansen was to go quicker over 12.5 laps. At London’s Crystal Palace in 1985, she clocked 14:57.43 but lost the world record to Budd, a clear winner in 14:48.07.

In Stockholm in 1986, however, Kristiansen reclaimed the record with a stunning 14:37.33.

That year she was at her zenith on the track, improving her own 10,000m world record by almost 46 seconds with a 30:13:74 run at Bislett.

Kristiansen was the first runner in history to simultaneously hold world records for 5000m, 10,000m and the marathon.

Returning to the London Marathon in 1985, she brought the women’s 2:20 barrier into sight with a 2:21:06 triumph that stood as a world record for 13 years.

Kristiansen also became the first athlete to claim world titles on the track, on the road and over cross country. Twice a winner of the 15km world road race championship, she won the world 10,000m title on the track in Rome in 1987 and the world cross country crown in Auckland in 1988.

Big heart and big lungs

Many attributed Kristiansen’s phenomenal success to the physiological benefits she had gained from giving birth to her first son, Gaute, in 1983. She felt it was more the edge she had gained from years of competitive cross-country skiing.

“I think it came from my cross-country skiing career,” she asserted. “It gave me a big heart and big lungs, and when I got my legs trained for running I was maybe a little bit ahead of the other runners at the time.”

As a cross-country skiing prodigy, Kristiansen won the European junior title in 1974, was selected as a reserve for the Winter Olympics in Innsbruck in 1976, and finished 15th in the World Championships 20km race in 1978.

She decided to concentrate on competitive skiing for several years after making the Norwegian team for the 1971 European Athletics Championships as a 15-year-old 1500m runner, Ingrid Christensen. But she got bumped off the track in her heat in Helsinki and failed to finish the race.

Her roommate in the Finnish capital was a 17-year-old called Grete Andersen, who finished eighth in the other 1500m heat, missing the cut for the final.

She also made a name for herself in future years: as Grete Waitz, the first of Norway’s barrier-breaking distance-running duo.

Moh Ahmed dazzles in Canadian 5,000m final with championship record

Canada’s greatest men’s distance runner, Moh Ahmed, had his hands full on Thursday night in the men’s 5,000m at the 2024 Bell Canadian Olympic Track and Field Trials in Montreal, with Quebec’s Thomas Fafard chasing the Olympic standard of 13 minutes and five seconds from the start. Ahmed stuck with the pace and dazzled as he won the men’s 5,000m title in a new championship record time of 13:10.99.

Ahmed’s finishing time is the fastest ever by a domestic athlete on Canadian soil, breaking the previous record by two seconds.

The men’s race went out at a 13-minute pace, with Fafard needing a time of 13:20 or faster to improve his Paris 2024 qualification spot in the rankings. He was paced by his teammate and newly crowned national steeplechase champion, Jean-Simon Desgagnés, for 2,000m. Once Desgagnés stepped off, Fafard kept the pedal to the metal but was unable to hold off Ahmed’s momentum in the final 1,000m.

“I love this racing style,” says Ahmed. “Thomas made it an honest race.”

Moh Ahmed signs the Air Canada ticket to Paris 2024 after winning the men’s 5,000m at the 2024 Bell Canadian Track and Field Olympic Trials. Photo: Kevin Mackinnon

This is the 21st time in Ahmed’s career that he has finished a men’s 5,000m under the 13:12.00 mark—a feat every other athlete but Ahmed has only achieved six times. This is the second event he’s qualified for in Paris; he’s already been named to Team Canada in the 10,000m event.

Fafard crossed the line for second place ahead of Ben Flanagan in 13:18.02—the second-fastest time of his career. Flanagan rounded out the podium in 13:29.42. Earlier this season, Fafard missed the Olympic standard in the 5,000m by seven one-hundredths of a second, running 13:05.07. He currently sits inside the World Athletics Paris 2024 selection quota, but things can still change between now and when the window closes on Sunday, June 30.

Rena Elmer, a former steeplechaser who’s had two kids since running the 2020 Olympic Marathon Trials, placed seventh at Grandma’s Marathon.

In March, Rena Elmer watched her daughter Taryn—a freshman at Marcus High School in Flower Mound, Texas—run a personal best 5:15 mile in a downpour.

So when Taryn saw the forecast for Grandma’s Marathon this weekend, she had a message for her mom. “She grabbed my shoulders and said, ‘Mom, you’re going to PR,’” Elmer told Runner’s World by phone on Sunday. “I PRed in the rain—you can PR in the rain, too.”

The elder Elmer, who’s 41, took those words to heart. Despite steady showers, she ran 2:35:45—nearly 5 minutes off her previous personal best—and placed seventh in her third marathon.

The time came as a bit of a shock to Elmer. She hadn’t raced 26.2 miles since the 2020 Olympic Marathon Trials in Atlanta, where she ran2:41:22 to place 53rd. In the two years since, she’s had two more children—Jane, born in January 2021, and Jessica, born in December 2022—to add to her previous nine.

In fact, the only time she’d raced in the past four years was in March. Then, she won the Irving Half Marathon in 1:17:58 to gain entry to the elite field at Grandma’s. Based on that, and the times she’d run in training, she expected to be able to run between 2:40 and 2:42.

But all those paces have come in the brutal Texas heat. And though she uses a pace calculator during training to account for conditions, Saturday’s mid-50s temperatures and tailwind at the start left her feeling better than anticipated. She started the first 5K at 6:12 pace and gradually picked it up from there, latching onto other runners as she went and covering the last 10K at 5:44 pace.

“It was incredible—it felt so good, I just felt so powerful and smooth and strong,” she said. “I just love running for that feeling.”

The sport has long brought Elmer joy and carried her through both triumphs and tragedies. After running in high school in Beaver, Utah, she walked on to the track and cross country teams at Brigham Young University. Her junior year, she placed third in the 3,000-meter steeplechase at the 2005 NCAA outdoor championships.

She kept running after graduation, and after narrowly missing in 2008 and 2012, qualified for the 2016 Olympic Track and Field Trials in the steeplechase. There, she made the final and finished 10th.

In between those accomplishments came incredible hardships. She had her first two children—Taryn and her twin brother, Talon—in 2009, and Elmer developed serious complications afterward. And in 2015, two more children later, an abusive situation involving her now ex-husband broke her family apart.

But her sport—and her faith—carried her through. In January 2017, she met Will Elmer, who also had four children. They married and joined their families, and since then have had three more kids.

Elmer switched to the marathon in 2019, and ran 2:40:21 in her debut at the Indianapolis Monumental Marathon to qualify for the Trials.

The 2024 U.S. Olympic Track and Field Trials has seen a giant spike in viewership, with their largest audience in 12 years

The first four days of the U.S. Olympic Track and Field Trials at Hayward Field in Eugene, Ore., have been nothing short of spectacular. We’ve witnessed triumph, world-record performances, as well as heartbreak, with TV ratings reflecting the excitement.

According to NBC, Sunday’s 100m final attracted an audience of 5.2 million people who tuned in to watch Noah Lylescompete against Fred Kerley and Christian Coleman.

Lyles equalled his personal best of 9.83 seconds to win the men’s 100m at the 2024 U.S. Olympic Trials. Photo: Kevin Morris

In a country with a population of 330 million people, 1.5 per cent of the viewership might not seem significant. However, this race was the most-watched track and field event in the U.S. since the Olympic Trials for London 2012. This bodes well for NBC, with the Paris Olympics (athletics portion beginning on Aug. 1) being the pinnacle of the track and field season later this summer.

Lyles won the 100m final with a personal best time of 9.83 seconds, earning his first U.S. men’s 100m outdoor title and qualifying for his first Olympics in the 100m event. Olympic 200m silver medallist Kenny Bednarek finished second with a personal best of 9.87 seconds. The 2022 world champion, Kerley, edged out Coleman to secure his spot on his second consecutive Olympic team, placing third in 9.88 seconds.

For the first time in history more than three quarters of a million people applied to take part in the London Marathon with 840,318 applicants

London Marathon ballot applicants will find out on Wednesday if they have been lucky enough to get a place but many will be disappointed after a record 840,318 people entered the draw.

The number of hopefuls requesting a place for the 2025 event shot up by 261,944 (45.29%) on the previous record set by the 578,374 who entered the ballot for the 2024 marathon.

It is the first time in history that more than three quarters of a million people have applied to take part in a marathon, with applicants from the UK and across the world entering the draw for the TCS London Marathon on Sunday April 25 2025.

Event director Hugh Brasher said: “There’s a record number of people anxiously awaiting tomorrow’s results and we wish everyone the very best of luck.

“For those who are successful, your journey to the 2025 TCS London Marathon begins Wednesday June 26. 

Olympic 800m champion Athing Mu out of Paris 2024 after falling at US trials

Olympic champion Athing Mu’s hopes for a repeat came crashing down on the first lap of the 800m final at the US Olympic trials on Monday.

Racing in the middle of the pack, Mu tangled with a bunched group of runners and went crashing to the ground before rolling on to her back. She got back to her feet and finished the race, but was more than 22 seconds behind the winner, Nia Akins, who took first place with a time of 1 minute 57.36 seconds.

The 22-year-old Mu was choking back tears as she headed quickly off the track and through the tunnel after the race. She did not immediately come through the media area for interviews.

The Olympic trials were Mu’s first meet of the year after dealing with injuries all season. She looked to be in good form in her first two rounds, but was out of the running in the final before the first 200m.

It was Exhibit A of the unforgiving format of the US trials, where the top three finishers make the Olympic team and past performances mean nothing.

“I’ve coached it,said told The Associated Press. “And here’s another indication that regardless of how good we are, we can leave some better athletes home than other countries have. It’s part of our American way.”

Kersee said Mu was clipped from behind and that a protest had been lodged. USA Track and Field did not immediately respond to queries about the status of the protest. Kersee said Mu got spiked, had track burns and hurt her ankle.

“She’s going to be licking her wounds for a couple of days,” Kersee said.

Mu could still go to Paris as part of the US relay pool; she was a key part of America’s gold-medal win in the 4x400m three years ago in Tokyo.After winning college, national, world and Olympic championships all before turning 21, Mu won a bronze medal at worlds last year and, afterward, conceded she needed a break from the pressure and demands that come with being tagged as one of track’s new stars.

“For sure, I wasn’t really happy to be there,” she told the Guardian when asked about her 2023 season. “Mentally, I just wasn’t really there. I just wasn’t present. I didn’t appreciate being there. I didn’t really enjoy what was happening to me.”

She has dominated the 800m thanks, in part, to a long, loping stride, and that may be what cost her in a race in which she came in as the favorite. Mu was racing on the outside in a tightly bunched pack and looked to be veering to her left toward Juliette Whitaker when she tripped, leaving three runners behind her flailing as they jumped over her.Mu is hardly the first athlete to suffer such misfortune. One of the more memorable and heartbreaking moments came eight years ago in the same event, when Alysia Montano, looking to return to the Olympics, was tripped up in the homestretch and stayed down on the track crying.

There was drama elsewhere on a busy night that included six finals.

The women’s 5000m came down to a 0.02sec difference with Elle St Pierre finishing in 14:40.34, just ahead of Elise Cranny. Both are going to the Olympics.

Vashti Cunningham, who had a combined 13 straight US indoor and outdoor titles coming into the week, won a jump-off for third to make her third Olympic team.

Meanwhile, 16-year-old Quincy Wilson finished sixth in the 400m final with a time of 44.94, his third sub-45 race in three tries at the trials.

Now, he will wait to see if the US track team calls on him to be part of the relay pool.

“All I know is I gave everything I had,” he said. “I can’t be too disappointed. I’m 16, and I’m running grown-man times.”

Historic shift in Olympic schedule coming to LA 2028 Games

On Friday, World Athletics and the Los Angeles 2028 Olympic organizing committee announced a major change to the competition schedule for the 2028 Olympics. For the first time in Olympic history, athletics will take centre stage during the opening week, switching places with swimming.

The new schedule, which moves swimming events to the second week, aims to create more opportunities for athletics in terms of pre-Games promotion and Games-time viewership.

“We are excited to support this visionary timetable change for LA28,” said Sebastian Coe, president of World Athletics, in a press release. “This change underscores our commitment to innovation in athletics and elevating the global profile of our athletes. By prioritizing athletics in the first week, the Games will witness the most thrilling of starts, captivating audiences worldwide and setting the stage for an unforgettable Olympic journey.”

The marathon events will maintain their traditional placement over the final weekend, with medals being presented during the closing ceremony, continuing a legacy that dates back to the first modern Olympic Games in 1896. The track events at the 2028 Games will be held at the iconic L.A. Memorial Coliseum, which will make history as the first stadium to host events at three Olympic Games (1932 and 1984).

“We believe the positive effects of this change will extend beyond the two sports involved, strengthening the LA28 Games as a whole and ultimately benefiting all sports in the LA28 program,” said Janet Evans, chief athlete officer for LA 2028.

World Athletics and the organizing committee hope the high level of interest and excitement from the opening ceremony will carry into the athletics portion. The L.A. 2028 Games will run from July 14 to 30, 2028, featuring over 10,000 athletes from more than 200 nations competing in 35 sports.

This is the third time Los Angeles will host the Summer Olympics; it also hosted in 1984 and 1932.

Canadian ultra-star Priscilla Forgie is ready to crush Western States 100

Edmonton’s Priscilla Forgie is blazing a trail in Canadian ultrarunning, and she’s primed for one of the biggest races of the year—Western States 100-miler, set for June 29th. Having finished as the top Canadian in last year’s race (eighth place overall), Forgie is back, even more prepared and ready to tackle the course in Auburn, California. Her secret? Three specific strategies that can benefit any runner aiming to elevate their performance.

Forgie has dominated numerous races in recent years, with victories at the Squamish 50-mile and 50/50, a second-place finish at the Canyons Endurance Run, and an overall win (with a course record) at the Near Death Marathon. Here’s how she’s preparing for Western States 100 and how you can apply her methods to your own training.

“Last year, I was told I looked better at the 100K mark than at 50K! The elevation in the high country kicked my butt, so I arrived a bit earlier this time around to adjust,” Forgie shares.

Altitude can be a game-changer in endurance races. If your race is at a higher elevation than you’re used to, plan to arrive several days or even weeks early if at all possible, to give your body time to acclimate. If you’re unable to spend extra days at altitude, make sure to incorporate lots of elevation gain into your training runs and consider practising breathing techniques to help reduce respiratory fatigue.

How to Run in the Heat Like the Pros

Over the past decade, training for the heat has gone from a nice-to-have to an absolute necessity for top runners. Professor Chris Minson is attempting to perfect the science.

After a few pleasant hours sitting in the sun watching the Prefontaine Classic in Eugene, Oregon last month, I headed down into the bowels of Hayward Field for a grueling test for running in the heat. Chris Minson, a professor of human physiology at the University of Oregon, had invited me to try the heat adaptation protocol he has developed for elite athletes from the university and from local pro teams like the Bowerman Track Club. I’ve written about Minson’s research several times, so experiencing the protocol first-hand seemed like a good idea… at the time.

Heat is a big deal in sports these days, and it’s only getting bigger. In recent years we’ve had major events like the world track and field championships in insanely hot places, like Qatar, where the marathons had to be started at midnight. But summertime in Eugene (where the Olympic Track Trials will take place later this month) and Paris (where the Olympics will be held) can also be sizzling. Over the past decade, heat preparation has gone from a nice-to-have to an absolute necessity for top athletes. The details of how to prepare remain more art than science, though, so I was interested to see how Minson put theory into practice.

Back in the 1920s and 1930s, scientists developed the first heat adaptation protocols for workers in South Africa’s sweltering gold mines. The gold standard for heat adaptation evolved from that work: spend at least an hour a day exercising in hot conditions, and after 10 to 14 days you’ll see a bunch of physiological changes. Your core temperature will be lower, your blood volume will be higher, you’ll begin sweating and dilating your blood vessels at a lower temperature threshold, you’ll sweat more, and so on. Put it all together and you’ll be able to stay cooler and run faster in hot conditions.

In fact, there’s even evidence that this type of heat adaptation can make you faster in moderate weather, perhaps as a result of the extra blood plasma. In the lead-up to the 2008 Olympics, Minson was working with American marathoner Dathan Ritzenhein, helping him prepare for the expected hot conditions in Beijing. But he started to worry about what would happen if it wasn’t hot: would all the heat training actually make Ritzenhein slower? Minson and his colleagues ran a study to find out; the results, which they published in 2010, suggested that heat adaptation helps even in cool conditions. That’s the study that really kicked interest in heat training into higher gear.

The problem with the classic approach, though, is that training for an hour in hot, muggy conditions is exhausting. If you’re trying to do a hard workout, you won’t be able to hit the splits you want. If you’re trying to do an easy run, it’s going to take more out of you than it usually does, potentially compromising your next hard workout or raising your risk of overtraining. So how do you get the benefits of heat adaptation without tanking the rest of your training plan?

Minson’s Exercise & Environmental Physiology Lab at the University of Oregon, which he co-runs with fellow physiologist John Halliwill, is located in the Bowerman Sports Science Center, a state-of-the-art facility located under the northwest grandstand of Hayward Field. The key piece of equipment, for my purposes, is an environmental chamber that can take you down to 0 degrees Fahrenheit or up to 22,000 feet of simulated altitude, deliver simulated solar radiation, or blast you with wind. For my heat run, Minson set the dials to 100 degrees Fahrenheit and 40 percent humidity.

Earlier that day, Minson had given me a thermometer pill to swallow, which would enable him to wirelessly track my core temperature as the run progressed. “I’ll need that back,” he warned me, poker-faced. Fortunately, he was joking.

Before I entered the chamber, I peed in a cup so that Minson could check my urine-specific gravity, the ratio of how dense your urine is compared to water. I clocked in at 1.025, marginally above Minson’s threshold of 1.024 for mild dehydration. I blame it on having spent a few hours sitting in the sun watching the track meet. Then he checked my weight, so that he’d be able to figure out how much I sweated during the test.

When I stepped into the chamber, wearing nothing but shorts and running shoes, I could feel the blast of heat, but it wasn’t too oppressive—like a really hot day at the beach but under an umbrella. I started with a five-minute warm-up at a slow pace, gradually ramping up until I hit 7:30 mile pace. Then the formal protocol started: 30 minutes at that pace.

The pace was self-chosen; Minson refused to tell me the pace I “should” run. The goal was to settle in at an effort that I could comfortably maintain for half-an-hour, and that would get me hot enough to trigger adaptations—a core temperature of about 101 degrees Fahrenheit is thought to be about right—without overshooting and roasting myself. Most of the elite runners he works with end up choosing paces between 7:00 and 8:00 per mile. I slotted myself in the middle of that range—which, let’s be honest, was a dumb thing to do for an aging non-elite runner.

Still, the running itself felt easy to me. Every five minutes or so, Minson had me rate my perceived effort on the Borg scale, which runs from 6 to 20, and also rate how hot I felt. For this, he used his own 0 to 10 thermal scale.

I started out at the effort of 10 (“very light”) and thermal sensation of 3 (“warm”). After 15 minutes, my effort had crept up to 12 (“somewhat hard”), but my thermal sensation was still 3. By this point I was sweating up a storm, watching with interest as my splatters of sweat made a distinctly asymmetric pattern on the treadmill’s control panel. (Clearly I needed to visit the biomechanics lab down the hallway to sort out my stride asymmetries.)

In the latter part of the test, my sweat rate seemed to drop—not a great sign, since it could signal dehydration. My effort topped out at 13, but my thermal sensation crept up to 4 (“very warm”), then 5 (“slightly hot”), then 6 (“somewhat hot”). I still felt under control, though. Then the test ended, and Minson ushered me off the treadmill, into the next room, and into the hot tub, where he asked me to submerge myself up to my neck. The water was set to 104 degrees Fahrenheit, and it was awful. My thermal sensation immediately spiked up to 8 (“very hot”) and then 9 (“miserably hot”).

The odd thing is that the water was basically the same temperature as I was. My core temperature had crept up to 103.2 degrees towards the end of the run, and hit 103.7 shortly afterward. The water wasn’t warming me up in any significant way, but it was robbing me of the superficial perception of coolness that I got from air currents and the evaporation of sweat. It’s a good reminder of why cooling techniques like ice towels or simply dumping water on your head can be valuable: they can dramatically change your perception of how hot you are.

Sitting in that hot tub wasn’t fun, but it’s a key tool for Minson in his efforts to help athletes adapt to heat without interfering with their normal training. It extends the period of thermal stress without trashing their legs. A half-hour easy run, even in hot conditions, isn’t that draining for a well-trained athlete. At least, it’s not supposed to be.

After I’d had a cold shower and chugged a few bottles of sports drink, Minson went over the results with me. The good news is that I hadn’t seemed very bothered by the heat. I’d sweated out 2.2 pounds of fluid, indicating a fairly high sweat rate of around 2 liters per hour. That suggests that I should already be reasonably well equipped to race in warm conditions.

The bad news, though, was that my numbers didn’t make sense. There are no “wrong” answers on a subjective scale, but mine were puzzling. As the test proceeded and my core temperature drifted over 100 degrees, I kept claiming that I felt merely 3-out-of-10 “warm.” That might mean that I’m immune to heat—but more likely, it suggests that I wasn’t properly attuned to my body’s condition. If you’re running in the heat but you’re totally oblivious to how hot you’re getting, that can be a recipe for disaster.

In fact, my subjective numbers were strikingly similar to those of an elite runner Minson has worked with—one who has struggled in the heat. Minson helped the athlete renormalize his heat perception, so that conditions he originally labeled as 3 out of 10 became a more realistic 5 or 6 out of 10.

The ability to accurately gauge how hot you are is important even in training, because those core temperature pills are about $70 a pop. Once athletes have a sense of how hot they should feel during heat adaptation runs, Minson has them judge their half-hour efforts by feel. If they start getting too hot—above 7 on the Minson Scale—they can turn a fan on in the heat chamber to avoid overheating. There’s no rigid schedule of when they do these heat runs: they fit them in around their other training and racing and travel plans.

In practice, of course, most of us don’t have access to a high-tech heat chamber and temperature-controlled hot tub. But studies in recent years have shown that you can use a variety of approaches to get your core temperature up: hot baths, saunas (Minson has one in his lab, and another in his backyard), overdressing during runs. The big-picture takeaway from Minson’s approach is that you can find ways of getting a heat stimulus without disrupting the rest of your training.

To do that, though, you need to be able to gauge when you’re getting overcooked. When I got back to my hotel room that afternoon, I realized that I was feeling wrung out, as if I’d done a long, hard workout rather than a half-hour jog. I’d missed the mark. I decided to take the next day off, and dreamed that night of Minson’s other recent research focus: ice baths.

Fernando Matos wins first race ever held in the tiny village of Monforte da Beira home of the newly open KATA Portugal Retreat

The first ever race in the village of MONFORTE DA BEIRA was held this morning Sunday June 23.  101 participants signed up for the 5k walk/run.  

58-year-old Fernando Duarte Matos from Castelo Branco was the overall winner clocking 18:23, a world class time on a course with a few hills.  First woman was a KATA (Kenyan Athletics Training Academy) athlete Lucy Murita  clocking 22:17.  Third was an Anderson Manor Retreat guest Jonathan Suah, an American living in Angola clocked 24:12.  In fourth was a naive from the village, Manuel Joao Brito Russo clocking 27:04.  

Both of the winners won a trophy, medal and 100 cash euros.  There was no entry fee.  Over 20 prizes were given out randomly and plenty of food and drink was provided.  

The president of the village was the official starter (see photo) after saying some opening remarks.  Thanks to our sponsors who were organized by Joao Santos and to Alberto Santos who along with Joao have gotten our Manor in shape for this event.  Both participated in the 5k.  

“My wife and I (Catherine Cross) met so many nice people today.   Welcome to our family.  We are looking forward to stage many more races from our Anderson Manor Retreat,” says Bob Anderson.

—- (Portuguese translation) 

A primeira corrida na nossa aldeia de MONFORTE DA BEIRA BAIXA foi um evento muito divertido.  101 participantes se inscreveram para nossa caminhada/corrida de 5 km.   Fernando Duarte Matos, de Castelo Branco, 58 anos, foi o vencedor geral com 18:23, um tempo de classe mundial num percurso com algumas subidas.  A primeira mulher foi a atleta da KATA (Academia de Treinamento de Atletismo do Quênia), Lucy Murita, marcando 22:17.  O terceiro foi o convidado do Anderson Manor Retreat, Jonathan Suah, um americano que vive em Angola com cronometragem de 24h12.  Em quarto lugar ficou um ingénuo da aldeia, Manuel João Brito Russo, com 27h04.  Ambos os vencedores ganharam um troféu, uma medalha e 100 euros em dinheiro.  Não houve taxa de entrada.  Mais de 20 prêmios foram distribuídos aleatoriamente e muita comida e bebida foram fornecidas.  

O presidente da aldeia foi o titular oficial depois de fazer alguns comentários iniciais.  Obrigado aos nossos patrocinadores que foram organizados pelo João Santos e ao Alberto Santos que juntamente com o João prepararam o nosso Solar para este evento.  Ambos participaram dos 5k.  “Minha esposa e eu (Catherine Cross) conhecemos tantas pessoas legais hoje.   Bem vindo a nossa familia.  Estamos ansiosos para realizar muitas outras corridas em nosso Anderson Manor Retreat”, disse Bob Anderson

Team USA Track and Field Team for the Paris Olympics

Here’s who will be representing the U.S. in Paris—so far.

The Team USA track and field team will compete at this summer’s Olympic Games in Paris from August 1 to August 11. The first members were named on February 3 at the U.S. Olympic Marathon Trials in Orlando, Florida. The rest of the squad will be determined at the Olympic Track and Field Team Trials in Eugene, Oregon, which are taking place now until June 30.

Here’s who has made Team USA—so far. 

100 meters

Women’s team

Sha’Carri Richardson

24 | First place in 10.71 | First Olympics

Melissa Jefferson

23 | Second in 10.80 | First Olympics

Twanisha “TeeTee” Terry

25 | Third in 10.89 | First Olympics

Multi events

Men’s decathlon 

Heath Baldwin

23 | First place with 8625 points | First Olympics

Zach Ziemek

31 | Second with 8516 points | Sixth at 2020 Olympics, seventh at 2016 Olympics

Harrison Williams

28 | Third with 8384 points | First Olympics

Shot put

Men’s team

Ryan Crouser

31 | First place in 22.84 meters | Olympic gold medalist in 2016 and 2020

Joe Kovacs

34 | Second in 22.43 meters | Olympic silver medalist in 2016 and 2020

Payton Otterdahl

28 | Third in 22.26 meters | 10th at 2020 Olympics

10,000 meters

Men’s Team

Grant Fisher

27 | First in 27:49.47 | 5th in 10,000 meters at 2020 Olympics

Woody Kincaid

31 | Second in 27:50.74 | 15th in 10,000 meters at 2020 Olympics

Nico Young

21 | Third in 27:52.40 | First Olympics

Marathon

Women’s Team

Fiona O’Keeffe

25 | First in 2:22:10 | First Olympics

Emily Sisson

32 | Second in 2:22:42 | 10th in 10,000 meters at 2020 Olympics

Dakotah Lindwurm

28 | Third in 2:25:31 | First Olympics

Men’s Team

Conner Mantz

27 | First in 2:09:05 | First Olympics 

Clayton Young

30 | Second in 2:09:06 | First Olympics 

Leonard Korir

37 | Third in 2:09:57 | 14th in 10,000 meters at 2016 Olympics

Mountain Running World Cup opens at Broken Arrow

The 2024 Valsir Mountain Running World Cup kicks off in style on Friday (21) at the Broken Arrow in Palisades Tahoe, California. The season launches with the Broken Arrow VK, a short uphill gold label race, and continues with the 23km Broken Arrow Skyrace, a long gold label race, on Sunday.

With a base elevation of 1890m and stunning peaks all around, including the prominent 2700m Washeshu Peak, Broken Arrow has the perfect credentials for mountain racing. 

Many of the athletes from last year’s podiums return. In the women’s VK, last year’s winner Anna Gibson is back to defend her title. The 2023 runner up, Jade Belzberg, also returns, as do Annie Dube and Anna Mae Flynn, who finished fourth and fifth respectively last year. But they will face stiff competition in the form of Allie McLaughlin, the uphill champion at the World Mountain and Trail Running Championships in 2022, and Tabor Hemming. 

The men’s VK is also looking incredibly competitive. Darren Thomas, second last year, is back, as is last year’s fifth-place finisher Abraham Hernandez Cruz. Joining them will be some big names, including 2023 World Cup winner Philemon Kiriago, Jim Walmsley, Eli Hemming and Christian Allen. 

Many runners are contesting both the VK and the Skyrace, with a day in between to recover. Last year the Skyrace was severely affected by snow, but the snowline is not set to be as low this year.

Memorably McLaughlin battled with Gibson last year, taking the lead and stretching it out to win. McLaughlin is doing the double here, as are Tabor Hemming, who was third last year, and Dube. Janelle Lincks, fourth last year, also returns. Sophia Laukli, a breakout star in last year’s World Cup, also looks to be toeing the line and will be one to watch.

In the men’s Skyrace, defending champion Eli Hemming returns, along with the rest of last year’s podium, Chad Hall and Meikael Beaudoin-Rousseau. Allen, Kipngeno and Thomas will double up, which should make things interesting. To shake things up even further, former world champion Joe Gray is on the start list. Zak Hanna, who finished fourth in last year’s VK, is just taking on the Skyrace this year.

The VK on Friday starts on the valley floor and climbs its way up 914m over 4.8km to the summit of Washeshu Peak at 2708m. Despite some changes to the course this year, along the way it still takes in some brutally steep terrain, leading up to the iconic Headwall Ridge and the ‘stairway to heaven’ bolted ladder to the summit of Washeshu Peak. Runners will experience steep rock slabs, snow and scree, which is guaranteed to deliver an exciting race. 

On Sunday the Broken Arrow Skyrace is held on a loop which climbs 1533m over the course of 23km. It starts in Palisades Tahoe Village and most of the race takes place above the tree line on technical and demanding trails. Runners will be treated to views of Granite Chief Wilderness and they will experience Emigrant Pass, KT-22 and, like the VK runners, the ‘stairway to heaven’ ladder to Washeshu Peak. 

The Broken Arrow offers the first two of 12 races that form part of the Valsir Mountain Running World Cup in 2024. The season closes with the World Cup Final Val Bregaglia Trail on 13 October. There will be a livestream of the Broken Arrow action available on the event website.

How Many Carbs Are in Spring Energy, Really?

This fruit-based energy gel, once touted for its high-carb intake and low volume, contains about a third of calories than advertised, multiple independent nutritional analyses suggest

For the past 10 years, Spring Energy has provided endurance athletes with energy gels, and more recently drink mixes, made from “real” foods. Athletes looking for wholesome alternatives to more traditional sugar-based gels made in a lab have flocked to Spring’s smoothie-like gels made with fruit and basmati rice.

While Spring products are more expensive than many gels, many athletes have found the tradeoff for high-quality, real food fuel that goes down easily on the run to be worth it. Until now.

After skepticism about the actual contents of Spring’s gels began brewing late last year, it turned into a full-blown controversy this week.

In January 2021, Spring Energy released a game-changing gel, Awesome Sauce. In collaboration with coaches and runners Megan and David Roche (who taste-tested and named the flavor), the applesauce, basmati rice, and sweet potato-based gel was designed to provide endurance athletes with a whopping 180 calories per 54 gram packet.

This high-carb alternative became especially enticing when a study was published in April 2022 reporting that ultrarunners should consume 240 to 360 calories (60-90 grams of carbohydrates) per hour. It’s no surprise that Awesome Sauce (sold at $5 a gel), with its small but surprisingly mighty nutritional content, initially flew off the shelves. It seemed too good to be true.

After several third-party lab tests, that appears to be the case.

In late 2023, runners took to Reddit to discuss their doubts in Awesome Sauce’s nutritional facts, which were printed on the packaging and stated on Spring Energy’s website. Though it’s unclear who first performed a concrete test on the gel, two months ago, Liza Ershova, a Reddit user who uses the username “sriirachamayo”, posted in a thread called “False nutritional info on Spring Energy gels.” Ershova allegedly performed a test “in an environmental chemistry lab” and found that the dry weight of Awesome Sauce is 16g instead of the stated 45. She hypothesized that, “If all of those grams are carbs, that corresponds to about 60 calories, not 180.”

On May 17, German endurance sport speciality shop Sports Hunger released a video stating that they, too, had Awesome Sauce gels tested by a third party, and allegedly found that each packet contains 16g of carbs instead of the 45g that Spring Energy claimed.

“The maker of Spring Energy assures us that they will rework their manufacturing process to ensure that they will again reliably achieve their high numbers that they declare to have,” a Sports Hunger representative says in the video. “We hope that this is really going to happen because we believe that natural food for many of our customers is a great alternative to the regular gels.”

On May 28, ultrarunning coach Jason Koop, who coaches elite athletes sponsored by Spring Energy, posted an Instagram Reel saying that he’d paid for Spring Energy Awesome Sauce to be tested by a third party, RL Food Laboratory Testing in Ferndale, Washington. The results showed that the gels tested contained 76 calories and 18g of carbs. The lab results can be found on Koop’s website. Koop declined to be interviewed for this article.

Other runners have also come forward after attempting to replicate the gels with varying degrees of Awesome Sauce’s ingredients: organic basmati rice, organic apple sauce, apple juice, yams, maple syrup, lemon juice, vanilla, sea salt, and cinnamon—and could not achieve the gel’s original volume of 54g. Their experiments suggest that it’s impossible to fit all of those ingredients into the small Awesome Sauce package while achieving the stated nutritional content.

On May 22, the Ershova shared Spring Energy’s response to their experiment on Reddit: “Our analysis supports the accuracy of our product labeling. However, we will reevaluate to make sure our data is accurate. Although we hoped your experience with our products would have been wholly satisfactory, we recognize that individual needs can vary. Given the wide variety of options available across different brands, we are confident you will find the right product that suits your specific requirements.”

Four days later, on the Sunday of Memorial Day weekend, Spring Energy sent out an email to newsletter subscribers stating:

“In early May we submitted Awesome Sauce for third-party caloric and biomolecular analysis. Although the results indicated that on average our products deliver the designed nutrition value, we have recognized weaknesses in our processes and ingredients which can introduce unwanted variations in some batches.To mitigate those variations in our small batch production, we decided to modify some of the formulations, revise and innovate processes, and re-evaluate ingredient sources. These changes will bring higher quality and more consistency to our products. Enhancements of our products aimed to stabilize their nutrition values are on the horizon, and within the next few weeks, you’ll see the results of our efforts. A new and improved version of Awesome Sauce will soon be available.”

The internet outrage ballooned swiftly.

“‘On average’ – if someone has a beat on where I can grab packets of Awesome Sauce at 75g of carb per pack to allow for the average of their product to be 45g overall, hit my inbox,” @aidstationfireball posted on X. “Excited to taste the new, re-formulated, $7 gels they’ll replace these with.”

David and Megan Roche, the Boulder, Colorado-based running coach couple who collaborated with Spring Energy on Awesome Sauce, discussed the backlash on their podcast. They weren’t involved in the chemical composition and makeup of the gel, they claimed. Rather, they simply proposed the concept of a high-carb gel to their friend Rafal Nazarewicz, the founder and CEO of Spring Energy. They stated they understand the public’s outrage, and Megan added that they “didn’t really use it” during their runs because she didn’t feel that her body was responding to the energy it was supposed to provide.

In addition, the Roches stated on their podcast that they have quietly harbored concerns about Awesome Sauce for years, and while they did not explicitly tell their athletes not to use it, they made a point of promoting other gels instead. (The Roches currently have a financial partnership with The Feed, the online warehouse that sells a wide variety of sports fuel, including Spring Energy.)

David elaborated in a lengthy Instagram post on May 29: “It’s sad and infuriating that the nutrition was wrong, and we are thankful to the really smart people who figured it out on Reddit (including an athlete we coach who started the initial thread). When we described concerns to Spring, we were assured that the nutrition was correct and they followed all FDA regulations. We left the Spring sponsorship years ago, and we never received compensation for proposing the name/doing taste testing (outside of the $200 per month that we both received during the sponsorship). Since then, we have publicly directed athletes to other options for high-carb fueling, while hoping to be a source of love and support in the community. Our podcast covered our concerns as soon as the German lab testing indicated that we wouldn’t be risking making defamatory statements about a business without substantial evidence.”

While concerns around Awesome Sauce instigated this investigation, it’s not the only flavor under scrutiny. Koop sent additional Spring Energy gels, Canaberry (named after professional ultrarunner Sage Canaday) and Hill Aid, to the lab for testing. The results indicated that both of these flavors also contain fewer calories than stated on their nutrition labels.

The lab results showed that the batch of Canaberry that was tested contains 10g of carbs (versus the stated 17g), and the Hill Aid sample contains 10g of carbs (versus the stated 20g).

Koop also paid for Gu Chocolate Outrage to be tested. The results were consistent with the nutrition facts. All three of these reports can also be found on Koop’s website.

These vast discrepancies between Spring Energy’s reported nutrition facts and the lab results raise the question: which gels can be trusted?

According to the U.S. Food and Drug Association (FDA), most running gels fall under the category of “dietary supplements”, which don’t have to be approved before being sold. However, the FDA requires that all dietary supplements have nutrition information clearly marked on a product’s packaging (including serving size, number of servings, and ingredients) and periodically inspects manufacturing facilities to confirm that products meet the labeling requirements. The FDA also reviews product labels for accuracy.

“Dietary supplements are regulated by the FDA, but much of our role begins after products enter the marketplace. In fact, in many cases, companies can produce and sell dietary supplements without even notifying the FDA,” the FDA states on their website.

The FDA allows nutrition labels to have an inaccuracy margin of up to 20 percent—for reference, based on multiple lab results, Awesome Sauce’s caloric content is about 57 percent less than what the label says.

Sports psychologist and ultrarunning coach Krista Austin works with some of the top endurance athletes in the world, and is best known for training Meb Keflezighi to  his 2009 New York City Marathon win. She recommends several products out on the market to her ultrarunner athletes, as well as suggestions that might work with a person’s individual plan. Typically, she suggests that athletes rotate gel flavors to avoid flavor fatigue, which can impact an athlete mentally and derail performance. So if a certain brand is proven to work well for an athlete, she says, use a variety of flavors.

“I usually use high molecular weight carbohydrates, but the thing is, they’re not as sweet as other sports nutrition products out there,” says Austin, who owns a consulting business providing sport performance services to Olympic and professional athletes as well as military and industry personnel. “So what we’ll do is we might throw in another gel like the Awesome Sauce to help give them that sweet component. It’s just in their arsenal.”

She says, in general, her athletes who have consumed Awesome Sauce have had positive experiences, but that because these gels were just one part of the fuel plan, that muddies the waters a bit. In addition, the potential lower calorie count of this gel may make it easier to digest. However, Austin recalls that one of her clients was taking in one Spring Energy gel (multiple flavors) every hour in her ultra, but found herself so hungry that she needed to eat a lot of the food provided at aid stations on the course, too.

“She was a smaller ultrarunner, and I thought it was interesting that she was taking in all these calories,” Austin says. “She was using Spring Energy gels, and I now I’m thinking, ‘Maybe this is why she needed all the additional food on the course, too, because she wasn’t getting what we thought she was.’”

Ultramarathon dietician Julie Shobe is surprised and disappointed in the news about Awesome Sauce. “My clients and myself bank on the efficiency of the gel being easy and light to carry,” she says. “Underfueling within a long run can create acute symptoms like low energy, nausea, or brain fog. Ultrarunners find themselves in dangerous situations on long runs and races, and are often in remote areas, so unintentionally underfueling could have negative consequences.”

Austin says runners can still rely on information they’re receiving about endurance fuel, but that it’s always possible there are, as Spring Energy suggests, bad batches. She’s leaning toward this being the reason for the nutritional inaccuracies (keeping an open mind that more information can come out) because she’s had experiences with bad batches of gels in the past, where the product tasted off and she brought it to the attention of the brand, who confirmed it was an error on their part.

By May 30, Spring Energy had removed Awesome Sauce from its website, although it can still be purchased in the All Inclusive and Vegan Spring sampler packs. There, Awesome Sauce is described as, “our best-seller, has been created for all carb lovers who want to fuel in a healthy way, with wholesome products free of added sugars!”

Nashville Running Company owner Lee Wilson has made the decision to take Awesome Sauce,  Canaberry, and Hill Aid off store shelves. “It came down to the integrity of it,” Wilson says. “After the other flavors came out with the test results, we decided we can’t sell it.”

Nashville Running Company crew member Eric May added that this whole ordeal is disappointing, especially because the gel was so popular in the community.

“We used to have people come in when we got shipments and walk out with boxes of them,” May says. “It’s a bummer.”

He adds that a few customers have remarked that they still really enjoy Awesome Sauce and will keep using it.

“How a company reacts to the issue tells you a lot about them, and the fact that they’ve taken down their product, it means they’re probably doing their homework to see what’s going on,” Austin says. “I would say, give them a chance to rectify the situation.”

Sabrina Stanley, a pro ultrarunner from Silverton, Colorado, has used Awesome Sauce frequently in the past, but says she stopped eating it when she felt she was taking in three times what she should be consuming to keep hunger at bay. She adds that though it’s a huge disappointment that athletes thought they were buying a gel under the impression it was a different product, the company is the only party at fault.

“Professional athletes aren’t responsible for making sure the nutrition label is correct,” Stanley says. “They are often sub-contracted to give opinions and help promote a product in hopes of making a few extra dollar to continue doing what they love. They aren’t in the lab developing the product and writing the nutrition label, like the consumers, they are trusting the hired them to do their due diligence.”

On May 29, Spring Energy released an official statement on its Instagram, with Nazarewicz saying they’ve identified weaknesses in the manufacturing process, and that only some batches were accidentally made with varying nutritional values. Nazarewicz apologized and stated Spring Energy is introducing changes to its process and hopes to continue its mission toward making real food performance products.

“Spring Energy has admitted to inconsistencies in their product and also said in a recent IG post this was not intentional or malicious,” Shobe says. “However, to be this far off from your stated nutrition label deserves some major inspection. The whole thing made me question not only the integrity of their products but the nutritional labels of other products. Why, as a dietician, didn’t I become more suspicious of Awesome Sauce in the first place?”

After Double Knee Surgery, This Runner is Poised to Make Team USA for the Paris Olympics

Val Constien has surmounted obstacles along every step of her career—including a devastating knee injury just 13 months ago. Now the 28-year-old is a favorite to make her second Olympic team in the 3,000-meter steeplechase heading into the U.S. Track and Field Olympic Trials.

Val Constien started 2023 in the best shape of her life. She had been an Olympian in the 3,000-meter steeplechase at the Tokyo Olympics. And yet, she had no professional sponsorships.

Constien, then 26, had spent the several years after graduating from the University of Colorado in 2019 continuing to train for the steeplechase under her college coaches while working a full-time job mostly because she loved it, and partly because she was betting on herself that she could continue to progress to a higher level.

While studying environmental engineering at CU, Constien twice earned All-American honors in the steeplechase and helped the Buffaloes win a NCAA Division I national championship in cross country.  She then finished 12th in the steeplechase at the Tokyo Olympics in 2021. And yet the Boulder, Colorado-based runner hadn’t been able to attract a sponsorship deal from a shoe and apparel brand. She squeezed her workouts in before work, paid for her travel to races, and remained determined and hopeful.

But then, after winning a U.S. indoor title in the flat 3,000 meters in early 2023, she caught the attention of Nike, which signed her to a deal that would lead into the 2024 Olympic year. Finally, it was the break she’d be hoping for.

However, less than three weeks after signing the contract, while running the steeplechase in a high-level Diamond League meet in Doha, Qatar, Constien landed awkwardly on her right leg early in the race and immediately knew something was wrong. She could be seen visibly mouthing “Oh no!” on the livestream, as she hobbled to the side of the track out of the race.

It was a worst case scenario: a torn ACL in her right knee. That meant surgery and a long road back to running fast again.

“That was awful,” said Kyle Lewis, her boyfriend who was watching the race online from Boulder. “The doctors over there initially told her they thought it was a sprain, but she came home and two days later she got an MRI and found out that it was a completely torn ACL, and she was obviously very upset. That was only a couple of weeks after she signed the Nike deal. But that’s just kind of been like with Val’s whole career. Nothing has ever come easy to that girl.”

How Constien, now 28, returned to top form a year later to become one of the top contenders to make Team USA in the steeplechase heading into the June 21-30 U.S. Olympic Trials in Eugene, Oregon—her preliminary race on June 24 will be only 398 days after her knee was surgically repaired—is a testament to the grit and confidence Constien possesses.

“It’s all just an extension of how tough I am and how willing I am to make hard decisions, and how badly I want it,” Constien said. “I love running. If I didn’t love running this much, I would’ve quit a long time ago.”

Constien had surgery last May 2023 at the Steadman Clinic in Vail, Colorado, not far from where she grew up. But that also presented a challenging twist.

One of the most popular types of ACL reconstructions for athletes is called a patella tendon graft, in which the doctor cuts off pieces of bone from the patient’s tibia and patella and several strands of the patella tendon and uses those materials to replace the ACL. Usually those grafts are harvested from the same injured leg, but doctors determined Constien’s right patella had a bone bruise on it and wasn’t healthy enough to use. So instead, they grafted the replacement materials from her left leg. That meant undergoing surgery on both legs, rendering her recovery even more difficult.

For the first two weeks after surgery, she couldn’t stand up or sit down on her own. She had trouble moving around and even had to sit down to take a shower. It took a full month until she started to get comfortable enough to go on short, easy walks and start to regain her mobility.

“The first month post-op was really devastating,” she said. “I was in a lot of pain, and it was hot and I was uncomfortable. I’m glad he did it the way he did it, but it was a really, really challenging recovery.”

All the while, though, Constien never stopped thinking about getting back to racing and the prospect of what 2024 might hold. That’s what helped her make a huge mental shift two weeks after the surgery and refocus all of her energy into returning to peak form and chasing another Olympic berth.

That was obviously easier said than done, but Constien has grown used to working hard and battling adversity. Her college career had been disrupted by injuries and slow progress. She was overlooked by brands when she got out of school in 2019 and again in 2021 after she slashed 7 seconds off her personal best time to finish third at the U.S. Olympic Trials and earn a spot in the Tokyo Olympics. And after she ran two strong races in Tokyo—the first international races of her career—to make it to the final and place 12th overall.

Even when she’s been overlooked or discounted, Constien has always believed in her potential. And that’s why, after a year of hyper-focused dedication, she’s on the brink of making it back onto Team USA to compete in this summer’s Paris Olympics.

“I’ve told her many times, no matter what happens after this point, what a comeback it’s already been,” Lewis said. “But what’s amazing about her is that, after that initial rough part, when she wasn’t able to walk, she just did an incredible job of compartmentalizing and being focused. I never saw her get sad or upset. She was always just super clinical about everything and really happy.  It’s been incredible to watch.”

All last summer and fall, she continued building strength and began rejuvenating her aerobic strength—running more miles, getting stronger and getting faster. And that was amid working full-time doing quality assurance work for Stryd, a Boulder-based company that makes a wearable device to monitor running power and gait metrics. Heather Burroughs and Mark Wetmore, who have coached Constien since 2014, knew she had made considerable progress. But it wasn’t until early February that they began to realize the magnitude of her comeback.

“There was a point this winter, when she wasn’t running races, yet but she had some workouts that impressed me,” Burroughs said. “I wasn’t really worried about her ability to get fit enough the last four months, but it was whether her knee could handle the steeple work, especially the water jump.”

They never discussed that—because there was no point—and Constien went boldly into the outdoor season with her goal of breaking the 9:41.00 Olympic Trials qualifying standard. She started training outdoors in March and started her season by running a strong 1500-meter race on April 12 near Los Angeles (she won her heat in 4:12.27). But it wasn’t until May 11—roughly a year after she blew out her knee in Doha—that she ran her first steeple race.

At the Sound Running Track Fest, she ran patiently (with a smile on her face most of the way) just off the lead for the seven-and-a-half-lap race. She then unleashed an explosive closing kick to outrun Kaylee Mitchell down the homestretch and win in 9:27.22—securing her place in the Olympic Trials. That got her an invitation to the Prefontaine Classic, an international Diamond League meet on May 25 in Eugene, where she ran the best race of her life and finished fifth—and first American—in a new personal best of 9:14.29.

That put Constien at No. 7 on the all-time U.S. list. But more importantly, Constien closed hard after Uganda’s Peruth Chemutai had split the field apart en route to a world-leading 8:55.09, the sixth-fastest time in history.

“I’m more impressed by her comeback than she is, and it’s because I think she expected it,” Burroughs said. “It’s not that I didn’t expect it, but it was still improbable. But even now that she’s come back, she’s not impressed with herself at all. After the Prefontaine meet, I texted her about the race, and I got a five-word response—‘Let’s get back to work’—just very businesslike. She’s just dialed in and, to me, that says, ‘My big goal is yet to come.’”

For the last decade-plus, Emma Coburn and Courtney Freirichs have dominated the U.S. women’s steeplechase. They both suffered season-ending injuries this spring (broken ankle and torn ACL, respectively). Their absence leaves the event wide open for the likes of Constein, who is ranked second, and Krissy Gear, who enters the meet at the top seed (9:12.81) and as the defending national champion. But rising stars Courtney Wayment (9:14.48), Olivia Markezich (9:17:36), Gabrielle Jennings (9:18:03), and Kaylee Mitchell (9:21.00) are among several fast, young runners eager to battle for a spot on the Olympic team.

Constien knows she has two just goals to execute: run smart and fast enough to qualify for the finals on June 27, and then do whatever it takes to finish among the top three in that race.

Burroughs believes she’s as fit and as strong as she’s ever been, much improved since 2022, when she finished a disappointing eighth at the U.S. championships (9:42.96) while recovering from Covid. In fact, she’s even much better than her breakout year in 2021.

Over the past several weeks in Boulder, Constien has sharpened her fitness, including a final tuneup on June 12: a robust tempo run on the track with two hurdles per lap, which was preceded and followed by several fast 200-meter repeats. She’s also sharpened her perspective.

“There were definitely some dark times where I doubted myself and I doubted the process,” Constien said. “But I kind of just had to lock those thoughts away and just try to focus on the positive. And it’s really paid off.

“I never gave up when I didn’t have a sponsor and had to figure it all out on my own,” she added. “So tearing my ACL, yeah, that really sucks. That was really, really hard. But a part of me was like, ‘I’ve already done the hardest thing ever’ just by staying in the sport on my own. I look at it like, ‘I am the toughest person out here regardless of that ACL.’”

Reasons to Love Running in New York City

This highly-runnable city has a variety of events, routes, and resources that draw in an active community of runnersThere’s no place like New York City, especially if you’re a runner. Whether you’ve raced multiple marathons or you prefer a mellower pace, you’ll always have a new route to explore, a run club to meet up with, or an event to sign up for.

“Any kind of running experience you want to have, you can have here,” says Dave Hashim, a New York City–based photographer who recently completed the Perimeter Project, where he ran around the borders of all five boroughs.

For Caitlin Papageorge, president of North Brooklyn Runners, part of the city’s love affair with running stems from the way its citizens normally get around.

“New York is such a pedestrian city,” she says. “I think for that very reason, it sets New York up really well for a great running scene.”Ready to experience what New York has to offer? Here’s your quickest path to connection with the city’s broad and diverse running community.

Central Park: No trip to New York is complete without a jog through Central Park. Hashim recommends following the main paved path for a seven-mile loop, but make sure to lap the Harlem Meer, in the park’s northeast corner—it’s an often overlooked but especially beautiful area.

Hudson River Greenway: Stretching 12.5 miles from Battery Park all the way up to Inwood Hill Park at the northern tip of Manhattan, the Hudson River Greenway offers superb views of the Hudson River and nearby parks all along its length.

Roosevelt Island: Get off the beaten path with a four-mile run around Roosevelt Island in the East River. Both Hashim and Papageorge recommend it for its quiet atmosphere (there’s very little traffic), interesting architecture (like an abandoned smallpox hospital), and panoramic vistas of the Manhattan skyline.

McCarren Park Track: Brooklyn’s McCarren Park is a popular spot for runners thanks to its public track. Head here for a sprint workout or a warm-up lap before a longer run—just keep an eye out for obstacles like wayward soccer balls or the occasional ice cream cart cruising around in lane one.New Balance 5th Avenue Mile: The 5th Avenue Mile proves that short distances can attract stiff competition. Elite sprinters battle here each year, and the course itself is a star: Competitors race from 80th Street to 60th Street, passing distinguished institutions like the Frick Collection art museum.

United Airlines NYC Half: This 13.1-mile spring classic has become a destination race for good reason, providing a scenic tour of two boroughs packed with iconic landmarks. Join 25,000 racers on closed NYC streets, from a Brooklyn start, across the Manhattan Bridge, heading up through Times Square, to a home stretch in Central Park.

Al Gordon 4-Miler: This race takes place in Prospect Park, Brooklyn’s answer to Central Park, and honors Al Gordon, a New Yorker who began running marathons in his 80s. While the distance is short, the course showcases the park’s beautiful scenery and includes some hilly terrain for an extra challenge. “I just love being there,” says Papageorge. “It’s underrated.”No More Lonely Runs: Looking for someone to run with? Take a tip from Mallory Kilmer, a seasoned marathoner who started this club to help runners of all experience levels find community in the sport. The beginner-friendly groups gather every Saturday morning.

Endorphins: This nationwide running group has a strong presence in New York City. While the group runs every Monday are a big draw, joining Endorphins also gets you access to online resources like Q&As with running coaches and physical therapists.

Asian Trail Mix: This club’s mission is twofold: Increase AAPI representation in running and get New Yorkers onto the dirt. If you’re itching for trails, join one of the club’s all-are-welcome group runs, which explore the wealth of wilderness areas just a short train ride outside the city.

Front Runners New York: Front Runners is where New York’s LGBTQ+ and running communities overlap, and the group creates a positive, inclusive atmosphere at its weekly Fun Runs. If you become a member, you can also join the group’s coached workouts and triathlon training sessions.

Almost Friday Run Club: Why not start the weekend a little early? Almost Friday is the group to do it with: this friendly club meets every Thursday morning on the Hudson River Greenway for a chill run by the water. It’s the perfect midweek pick-me-up.

New Balance Upper West Side: New Balance’s Upper West Side location—just a few strides from Central Park—will be your go-to spot for running shoes, gear, and advice. Key highlight: The store is equipped with a 3D foot scanner to help you get the perfect fit in your next pair of shoes.

Zac Clark is a real runner and has run a 1:32 half marathon

Grandma's Marathon is just hours away! If you are running any of the races, you are likely feeling a few nerves right about now. You are definitely not alone in that.

Here's some excitement to take your mind off it: a reality star is flying in to Minnesota to take part in the race and taking part in the full marathon!

Zac Clark Got The Final Rose

Lovers of 'The Bachelor' franchise will recognize this star! Zac was the winner of The Bachelorette a few seasons back.

A few months ago, I noticed that Zac was posting a lot of videos about running and even mentioned Grandma's Marathon in one of his posts! He shared he'd be running the race, and he is a very serious runner.  

On Thursday afternoon (June 20th), Zac posted another video relating to the big race, sharing his stats, his goal time and how he is feeling about the big race right now.

Which U.S marathon provides the most prize money to the winner? Here are the top seven

Which U.S marathon provides the most prize money to the winner? This question continuously rings in the minds of some youngsters who dream about running and getting the best time in some of these world events or even breaking records. Just like any other sport, races also offer the best prizes to the winners. Running challenges you with self-control and persistence besides the cash injections provided to the top athletes. Here is a ranked list of 7 U.S marathons with the highest prize money, sourced from factual publications.

Which U.S marathon provides the most prize money to the winner?

According to RunRepeat, the highest prize money offering in the United States is the Boston Marathon, which we will explore in-depth in this article. Nevertheless, every year, the country is flooded with innumerable races, most of which gather teams of participants. Most dared to break their personal while others also won the races.

There might have been cheaters at the Comrades Marathon

An investigation into allegations of cheating at the recent Comrades Marathon is underway, the race organisers have announced.

The Comrades Marathon Association (CMA) had underlined in the build-up to the 2024 event which took place on 9 June, that there would be a zero-tolerance approach towards cheating.

Before the event, over 50 runners were prevented from taking part due to fraudulent entry submissions, some of which involved getting others to achieve the required qualifying time.

The 86km ultramarathon alternates from an ‘up’ route from Durban to Pietermaritzburg – as it was this year – to a ‘down’ version in reverse.

Known as the ‘Ultimate Human Race’, it is hugely popular, with hundreds of thousands of spectators lining the route, national TV coverage, high prestige and big prizemoney.

This year there were 18,884 starters – and 17,313 finishers.

Looking for ‘anomalies or inconsistencies’

But in a statement released on Thursday the CMA said: “The Office has received a number of tip-offs from concerned participants and spectators who have reported several instances of suspected cheating within the duration of the race.

“In addition, the CMA has continued to receive information from athletes and clubs regarding the submission of fraudulent qualifying information.

Ann Ashworth, the CMA Race & Operations Manager, stated that while she is aware of various social media posts allegedly exposing several athletes of cheating at the event, the CMA has yet to communicate the full and final results of its investigations to KwaZulu-Natal Athletics and has not yet publicly identified those athletes whom it suspects of cheating.

The statement continued: “We are currently working through the full set of electronic results provided to us by FinishTime with a view to identifying any anomalies or inconsistencies within the results.

“Our Office is also working through data which suggests that several athletes missed the non-disclosed (or secret) timing points along the route, the purpose of which was to identify runners who engaged in course cutting. All inconsistencies will then be compared to any photographic evidence available.”

Issue with first timing point

Ashworth has also indicated that the CMA is aware of a problem which occurred at the first timing point (at approximately 5km) and assures athletes that the absence of a timing reading at this particular point is not necessarily indicative of course cutting.

The statement concluded: “The CMA hopes to conclude its investigations over the next few days after which the names of all race day cheats will be provided to KwaZulu-Natal Athletics for disciplinary action.”

Kids’ Athletics helps to make Kakuma Refugee Camp a home

What does home mean to you? Home can be a place, a sense of belonging or a feeling of happiness. For refugees at the Kakuma camp and Kalobeyei, home could easily be a Kids’ Athletics gathering.

On the early morning of 25 April, the Kalobeyei Sports Complex within the refugee settlement came alive, buzzing with athletics activities. A total of 125 young people from five schools took part in the Kids’ Athletics event, held as part of a four-day Kids’ Athletics workshop.

In collaboration with World Athletics, the workshop was held in Kakuma Refugee Camp and Kalobeyei integrated settlements in north-western Kenya as part of the larger Athletics and Education programme implemented by AHEEN (African Higher Education in Emergencies Network). AHEEN, a network of African institutions, aims to keep young people that are in refugee communities in school and education, informed by principles of physical, social, cognitive and emotional wellbeing and sports science. On board for the workshop were UNHCR and Youth Education and Sports (YES), a refugee-led organisation that supports the development of sport and education for young people in the refugee context. Based in Kakuma, YES is a member of the AHEEN network.

Following the workshop, 23 teachers from four refugee schools and one from the host community applied their learning and delivered a fun event for the children. They were assisted by the U20 Athlete Refugee Team, a team supported by World Athletics as part of the AHEEN Athletics & Education programme.

“As the most universally accessible sport, it is vital that we reach down to the grassroots level to children across the globe to get them inspired about athletics. This is especially true in reaching youth who are displaced or in difficult situations outside of their control. Our Kids’ Athletics programme is the perfect vehicle to enable this by providing the flexibility we need to work with communities like the Kakuma Refugee Camp,” said World Athletics President Sebastian Coe.

“Taking Kids’ Athletics to these settings means it becomes much more than a sport programme. With a holistic approach, it combines social, emotional and mental elements to promote a sense of wellbeing, and this is at the heart of our project in the Kakuma Refugee Camp. This is what Kids’ Athletics stands for.

“There can be no doubt as to the importance of Africa to our sport. The depth of athletics talent on the African continent is unparalleled. It is therefore our duty as the global governing body of athletics to implement programmes like Kids’ Athletics to ensure that every child – including those who find themselves in refugee camps such as Kakuma – is offered the same chance to reach the highest echelons of our sport.

“World Athletics will always promote our sport in Africa through grassroots outreach, the development of sporting infrastructure across the region, and the hosting of athletics events.”

Barbara Moser-Mercer is coordinator of AHEEN and designer of its Athletics & Education programme. She is also a visiting professor at the University of Nairobi.

“The community showed up in the stadium and there were many more kids who had wanted to participate. This bodes well for the future expansion of the programme,” she said, reflecting on the workshop and Kids’ Athletics event.

“Both the teachers/coaches and the kids demonstrated incredible engagement and showed us just how crucial sport is for wellbeing, especially in fragile refugee contexts. World Athletics and AHEEN collaborated on the delivery of the Kids’ Athletics workshop and made considerable effort to adapt the programme to the refugee context, ensuring that all the activities fit and met the needs of the local community.”

For Catherine O’Sullivan, Kids’ Athletics Senior Manager at World Athletics, the workshop reinforced the importance of the programme and the work that has been done during the past few years.

“It was heartwarming to see Kids’ Athletics being applied in this setting, bringing positive experiences and smiles to children and young people living in very challenging conditions,” she said.

At the end of the event, food was shared, certificates were awarded, plenty of photos were taken and celebrations were had. The four days impacted heavily on teachers, children and the communities they came from. Athletics brought a positive experience and smiles to children and young people living in extremely challenging conditions. Athletics made them feel at home.

A century since Nurmi set 1500m and 5000m world records in one evening

Paavo Nurmi was the first and Said Aouita is currently the last man to have held the 1500m and 5000m world records at the same time*.

When Aouita achieved the feat, in the European summer of 1985, there were 27 days between the Moroccan’s 13:00.40 clocking for the longer distance in Oslo and his 3:29.46 metric mile in Nice.

When Nurmi became the first to accomplish this rare world record double, in Helsinki 100 years ago, the interval was a mere 65 minutes and 35.6 seconds.

That was the precise gap between ‘Peerless Paavo’ crossing the finish line in the picturesque sylvan setting of the Elaintarha Zoological Gardens Sports Ground in the 1500m and then the 5000m on the momentous evening of 19 June 1924.

It’s a measure of how huge a phenomenon the enigmatic Nurmi happened to be.

It’s the distance running equivalent of Jesse Owens’ Day of Days, when the great man notched four world records – six, with metric equivalents – in the space of 45 minutes at Ann Arbor, Michigan, in 1935.

Olympic dress rehearsal

The gap between the start times of Nurmi’s two races at Elaintarha in 1924 was actually 55 minutes; the 1500m set off at 7:05pm and the 5000m at 8:00pm. This was to replicate the schedule for the finals of each event at the Olympic Games in Paris the following month.

Nurmi proceeded to emerge victorious from both events in the pressure cooker of Stade Colombes in Olympic record times. He then claimed three more golds, with individual and team cross country victories and success in the 3000m team race.

To coincide with the 2024 Olympics in the French capital and the centenary of the 1924 Games in Paris, with the assistance of World Athletics Heritage, Nurmi’s record Olympic track and field haul of five golds from a single Games is on display in an exhibition entitled D’or, d’argent, de bronze - une histoire de la medaille Olympique at the museum of the Monnaie de Paris on the left bank of the Seine.

The Phantom Finn

Meanwhile, the land of perhaps the most ardent track and field followers can celebrate the anniversary of the first of the supreme Flying Finn’s finest hours: Nurmi’s wondrous world record double amid the birch and pine trees of the Elaintarha Sports Ground.

At that time, six days past his 27th birthday, Nurmi had established himself as the planet’s preeminent distance runner, having assumed the mantle from his boyhood hero, Hannes Kolehmainen, who completed a hattrick of Olympic golds in 1912, at 5000m, 10,000m and cross country.

Whereas the affable Kolehmainen was regarded as the smiling Suomi star of the Stockholm Olympics, the taciturn Nurmi was seen as the unsmiling Finnish crown prince of distance running.

He had endured a tough upbringing in the south-west of the country, leaving school at the age of 12 after his father died to haul goods up the steep slope to Turku railway station as a delivery boy. He used the trams of Turku as his pacemakers, and walked and ran for hours in the surrounding forests.

“Nurmi was enigmatic, sphinx-like, a god in a cloud,” wrote Norman Harris and Ron Clarke in The Lonely Breed. “He was stern and silent, with uncompromising self-discipline and white-hot ambition, bearing the closest possible resemblance in athletics to Napoleon Bonaparte.”

By 1924, the ‘Phantom Finn,’ as the Greta Garbo of the track was dubbed by the press, had claimed three of his nine Olympic gold medals and set six of his 22 world records. At the 1920 Olympics in Antwerp, he succeeded Kolehmainen as 10,000m champion – his ageing idol stepping up in distance to win the marathon – and also won individual and team cross country golds.

“The injury was a bad thing”

When the punishing timetable for Paris was published, the Finnish athletics authorities chose the US-based Ville Ritola as their main man for the 10,000m and omitted Nurmi. The reigning champion requested a place but was asked to run behind Ritola for second place, to save himself for the 1500m and 5000m.

When Nurmi refused, he was offered a slot in the 800m instead. He declined that offer too.

Amid the controversy, Nurmi injured a knee when slipping on ice in a 7km cross country race. He had to rest for two weeks, then walk with his leg straight for several more weeks, pummelling away on a boxing punchbag to maintain some fitness.

Rumours spread that he might not be fit for Paris but, at his insistence, the 1500m and 5000m races were arranged with an hour of each other at Elaintarha. Nurmi wanted to show that he was ready for the mighty challenge in the French capital.

First came the 1500m. The world record stood at 3:54.7, set by Swede John Sander in 1917, though Nurmi had run quicker (3:53.0) en route to his mile record of 4:10.4 in Stockholm in 1923.

It was Nurmi’s want to burn off the opposition with a fast opening lap and he set off with a split of 57.3 on his way to an undisputed world record time of 3:52.6.

There were no signs of fatigue in the 5000m. Nurmi opened with a lap of 65.0 and closed with 62.7. His finishing time was 14:28.2 – a staggering 7.2 seconds inside the global mark he had set in Stockholm two years previously.

“He seemed to be venting anger stored up from the injury,” wrote Harris and Clarke, who knew a thing or two about world record breaking.

It was put to Nurmi that the injury had been a blessing in disguise, that the enforced rest had done him good. “No, not at all,” he angrily replied. “The injury was a bad thing.”

It was a bad thing for Nurmi’s rivals that he arrived in Paris fully recovered and fully firing. Nothing could stop the Phantom Finn from ghosting into the Olympic record books.

1964 Olympic 5000m champion Bob Schul has died

We are deeply saddened to hear that Bob Schul, USA’s 1964 Olympic 5000m gold medallist, died on Sunday (16) at the age of 86.

As well as his Olympic success, Schul set a world best for two miles and was a US record-holder for 5000m and three miles. He remains the only US runner to have won the Olympic 5000m title and was inducted into the USATF Hall of Fame in 1991.

Schul was born in West Milton, Ohio, on 28 September 1937 and he took up running while at school. Despite his early career being impacted by an asthmatic condition, he went on to become a 4:34 high school miler and at collegiate level he ran for Miami University in Oxford, Ohio.

He then served in the US Air Force and was introduced to Hungarian coaching great Mihaly Igloi, who was last year honoured with a World Athletics Heritage Plaque.

He spent the next few years being coached by Igloi as part of the Los Angeles Track Club, which also featured athletes such as Laszlo Tabori, Jim Beatty, Jim Grelle and Max Truex.

Schul secured his first major medal in 1963, claiming 5000m bronze at the Pan American Games. The following year, he improved the US 5000m record by seven seconds to 13:38.0 and set a world best for two miles of 8:26.3.

His Olympic triumph came a couple of months later. Schul went into the 5000m final in Tokyo as the world leader and with a superb sprint finish he secured top spot there, too – getting gold in 13:48.8 ahead of Harald Norpoth of Germany and USA’s Bill Dellinger.

Schul had been in fifth place at the bell, with the race led by Michel Jazy of France. Schul was boxed in but found a gap with 300 metres to go. Despite racing on a rain-soaked cinder track, Schul ran 38.7 for that final 300 metres to take him to the title. He won by 0.8 seconds.

“What comes to mind is I was ready,” he told Karen Rosen during a 2019 interview for TeamUSA.org. “My workouts were fantastic. Nobody else did the workouts I did.”

Reflecting on the race in Tokyo, he added: “When we were in the last lap, coming around the turn, everybody was still there – there were probably 10 people. I got boxed in. I couldn’t get out, so I kept moving to the right a little bit, every step I took, and I forced the guys to go wider. 

“Finally, I was free, but Jazy was way out there.” 

In the end, Jazy – nor any of his other competitors – could respond to Schul’s ferocious kick.

In 1965 Schul set another US record, clocking 13:10.4 for three miles, but then a knee injury took its toll.

Following his own competitive career, Schul went into coaching and continued to run in masters events.

Inaugural Olympic mass marathon reveals stylish finisher medals

For the first time in Olympic history, the host city, Paris, is hosting a mass participation marathon on the evening of Aug. 10, the eve of the women’s Olympic marathon. On Wednesday, the finisher medals for the Marathon Pour Tous (Marathon For All) were unveiled, and they are stunning.

The Marathon Pour Tous (Marathon For All) medal features the official Paris 2024 Games logo on the front, along with the logo of the race sponsor, Orange Telecommunications, with the date of the race (10.08.24) engraved on the bottom. The back side of the medal has a maze-like design of the numbers 42 and 24, representing the marathon distance and the 2024 Paris Olympics, with “finisher” engraved at the bottom. Each medal weighs 150 grams, and measures 85 mm in length and 77 mm in width.

The identity of the medal designer has not been disclosed, but personally, I think the Marathon Pour Tous organizing committee hit the ball out of the park with this design. It’s elegant and thoughtful and creatively symbolic of a marathon at the Olympic Games. Runners who finish the race on Aug. 10 will get to proudly wear these medals after completing the 42.195 km race and crossing the finish line at Les Invalides.

This will be the only event in Olympic history open to the general public, offering “amateur” athletes the chance to run a marathon on the same course as the official events. Entry tickets were awarded to participants who successfully completed various challenges, including beating Eliud Kipchoge in a 5K. There are currently 20,024 runners registered for the Marathon Pour Tous.

Orange Telecommunications, the official race sponsor, expressed pride when unveiling the official medals on social media. “We are proud to unveil the official medals of the #MarathonPourTous of Paris 2024. Whether it’s the 42.195 km or the 10 km format, finishers will receive one of these medals to immortalize what could well be the race of a lifetime.”

The Marathon Pour Tous will start at 9:00 p.m. at Paris City Hall and follow the same route as the men’s and women’s Olympic marathons. This nighttime race is designed to reduce the impact of summer temperatures, which have historically reached near 35 C in early August. For those fortunate enough to secure a bib, this race will be a celebration of the Olympic Games and the vibrant city of Paris, offering a once-in-a-lifetime experience to run on the same course as the world’s best.

How to Find Your “Sweet Spot” Race Distance

Expert advice for focusing on your best event to maximize your running potential.Ever notice that some runs and races are more satisfying than others? These workouts aren’t necessarily the easiest runs or even the ones that are the most fun. Instead, they’re fulfilling because the distance feels challenging, but doable. You collect your medal and walk away thinking, “I bet I can do even better next time,” rather than, “thank goodness that’s over.”

If you have already clicked with a specific distance, you may have already found your running “sweet spot,” or the race length that fires up your inner athlete and gets you training for your next PR. But if you’re new to running or haven’t yet hit your racing stride, some experimentation and a little self-reflection will help you determine where to focus your time and effort when registering and training for events. To help you land on your sweet spot (and figure out what to do when you get there), we chatted with a few run coaches who have worked with athletes of all levels of experience and race preferences. Here’s what you need to know. 

What factors determine your sweet spot race distance?

Before you declare yourself a 10K devotee or commit to running a marathon in every state, give yourself adequate time to build a personal relationship with running and experience different races. 

“I don’t know if there’s really a set amount of time required to figure this out,” Matt Forsman, USATF/RRCA-certified running coach and race organizer at Sasquatch Racing, tells Runner’s World. “Some people run for years before determining what distance is their sweet spot. For others, a certain distance immediately speaks to them. If you’re new to running, I’d say give yourself at least six to nine months to build some running fitness, try a few distances, and go from there.”

As you rack up the miles and try different races on for size, it can be helpful to keep these factors in mind: 

Fitness and Experience

“Your current level of running fitness should be an important part of the calculus in determining what race distance is best for you,” Forsman says, noting that shorter distances like 5K and 10K, while they present their own unique challenges, are generally more beginner-friendly than half marathons and marathons. 

You may find that, even as a newbie, these shorter distances enable you to make noticeable progress that’s reflected in your race times. These wins are valuable, as they can keep you engaged and motivated. 

Schedule and Lifestyle

Anyone who’s trained for a marathon or ultramarathon will tell you how all-consuming it can be. Some people have the necessary bandwidth or a flexible schedule. Others have the support and resources to fit training between competing priorities, like work, family obligations, and social events. But if you simply don’t have the time and energy to train for a specific distance, it’s probably not your sweet spot.“You should fit running in and around your life and not life in and around your running,” Todd Buckingham, Ph.D. exercise physiologist at PTSportsPRO in Grand Rapids, Michigan tells Runner’s World. “We do this because it’s fun. We do this because we want to push ourselves. But hopefully not to the extent of alienating friends and family. You need to find a distance that will work with your life.” 

Location

If you train outdoors, you will always contend with temperature, climate, and terrain. Therefore, where you live will likely play a role in determining your sweet spot, Will Baldwin, USATF and VDOT-certified running coach in Flagstaff, Arizona tells Runner’s World

“If summer temperatures soar, focusing on local 5Ks instead of marathon training will be much more manageable,” Baldwin says. Of course, you can beat the heat by logging miles before or after sunrise, running on a treadmill, but workarounds often require extra planning and schedule adjustments. The same goes for training in frigid, icy temps.

In some cases, your zip code may present an advantage, as year-long temperate weather and extended daylight hours open up more opportunities for longer outdoor training runs. 

“And if there’s a fantastic trail system nearby with plenty of races, it’s the perfect chance to test those trail-running skills and have some fun with it,” Baldwin adds.

Past Performance

Your race history is a clue to where your natural talents lie, which can help inform your sweet spot. “Genetics do play a role,” Buckingham says. “Some people have the diesel engine where they can just go all day long, but they can’t go any faster…other people are really good at short distances but struggle at long distances.” Buckingham and Baldwin recommend checking out online tools like the VDOT Running Calculator, which uses one race distance time to determine your estimated time for other distances. Runner’s World also has an easy-to-use race time predictor. Say, for example, your half-marathon PR is 2:10. The calculator uses this information to suggest an exhaustive list of predicted race times, including a 58:40 10K. However, if your 10K PR is actually 56:10, you may be better suited to the 10K. 

“Athletes can use this tool to see which of their PRs is the most distinguished for each distance, helping them determine their ideal race distance,” Baldwin says. 

You can also garner a lot of information by participating in local races and looking at race results. “See where you finish in relation to other people your age and sex because that will probably tell you just as well,” Buckingham says. 

Injuries

“I think it's important to consider any aggravations and injuries you’ve incurred,” Forsman says. “Running is a high-impact sport that generates about three to seven times your bodyweight in impact force per foot strike. If you have [had] a number of injuries in your recent or distant past, shorter distances like the 5K or 10K may make the most sense. Conversely, if you’ve never had any running-related injuries and your running fitness level is high, a longer distance might work great for you.”

Your Happiness and Enjoyment

Do you notice that some races are simply more fun than others? Pay attention to those gut-level feelings, even if they contradict all of the other data you’ve collected, Baldwin says. 

“When figuring out an athlete’s ideal race distance or their sweet spot, I love to start with what excites them the most,” he says. “Even if someone shines in a 10K or half marathon, their heart might be set on the full marathon. Passion is often the fuel source of consistent training, so tapping into that excitement is really important.”How do you level up in your sweet spot race distance?

Once you find your sweet spot, you may need to make some adjustments to your running routine because a training program should be tailored to your upcoming event, if you plan to race.

“If you’re currently running a few easy miles a few times a week but really want to run a fast 5K, you’re going to need to inject some ‘quality,’ like tempo, intervals, and hills, to develop strength and speed,” Forsman says. “If you want to simply tackle a longer distance like a half or full marathon, you’re going to need to gradually add some more miles into your training to build stamina and endurance.”

Focusing on one distance also allows you to fine-tune your fueling and hydration strategy, especially if you opt for longer distances. “If the event we’re training for is going to take us over 90 minutes to complete, we have to start talking about and practicing fueling. We’ll need to incorporate either some liquid fuel or energy gels to help us finish the race and utilize all of our fitness,” Baldwin says. “It’s an added expense to have fuel for all of the important long runs and races, so it’s also something to consider when choosing your ideal race distance,” he adds. 

Are there downsides to sticking with one race distance?

It can be rewarding to climb the ranks in sweet spot events, but the experts caution against getting too “stuck” in your sweet spot. 

“You should definitely be mixing up the types of races you do,” Baldwin says. “It’s common for a marathon runner to come to me who has been stuck at a certain level for years. When I go back through their training history, they almost always have been doing only marathons for several years in a row. They’ve neglected the shorter races, speed work, and their leg turnover.” Baldwin explains that training at different paces engages different energy systems, and temporarily focusing on shorter, faster distances can improve your speed and efficiency, even on slower endurance runs. 

The same concept applies to runners with a shorter sweet spot. “If shorter distances like the 5K or 10K are your thing, there’s still utility in tackling longer distances. Training for a longer distance can help you better manage fatigue in the latter stages of your 5K or 10K,” Forsman says. 

Plus, you could miss out on what got you hooked on running in the first place. “Professional athletes have to specialize and really just focus on one event because that’s how they earn their livelihood. But the average runner should have fun with it,” Buckingham says. “If you have fun doing one race distance, that’s fine. But don’t be afraid to jump in the local 5K if your friends ask you to join them.”  

Four super-speedy half-marathon workouts

These short but suffer-inducing sessions will have you charging to a PB with speed to spare.

Most of us would much rather bask in the sunshine with family and friends than hit the pavement for lactic-inducing, leg-burning repeats. However, to crush those speed goals, we need to squeeze in some tougher workouts. Luckily, these challenging sessions can be tweaked to fit your needs and abilities, and deliver a powerful punch without eating up all your popsicle-munching, beach volleyball-playing time.

When it comes to threshold pace, imagine the speed you’d hold for an hour-long race, or a bit faster than your half-marathon pace. If these training sessions seem too daunting or you are short on time, feel free to adjust by lengthening your recovery time and running fewer repeats.

Quick and punchy intervals

Option A

Warm up with 10 minutes of easy running.

Run 3-5 repeats of 4 x 1K at threshold pace, with 2 minutes of easy running between intervals for recovery.

Cool down with 10 minutes of easy running.

Option B

Warm up with 10 minutes of easy running.

Run 2 x 3K at threshold pace with 2 minutes of recovery between intervals.

Cool down with 10 minutes of easy running.

Speed progression

Warm up with a super easy 5-minute jog (your progression run begins at a very slow pace, so you can skip the warmup on this one, if you prefer).

Run a 10K progression run, starting with an easy pace and finishing at threshold pace. There are no hard-and-fast rules for this workout, so feel free to tweak it according to how you’re feeling and how hard you want to run. Just make sure you’re gradually getting faster as you run—you can judge this by either pace or effort.

Cool down with 10 minutes of very easy running.

Strong and steady

Slide this workout in when you want to do something challenging, but don’t want to completely drain the tank.

Warm up with 5-10 minutes of very easy running.

Run 8K steady state at marathon pace. This can be done by time or by effort, just aim to keep it consistent throughout. (If it’s a warm day, you may run more slowly than your ideal pace, and that’s OK.)

Cool down with 5-10 minutes of very easy running.

Follow any of these harder sessions with a very easy running day or a rest day, and make sure to hydrate before, during and after your workout, especially in warmer weather.

To Fight Midlife Blues, Try Mastering Something Difficult

How is it possible to become good at something when you’re already far behind and time isn’t on your side?

That was the question pressing against my brain in April 2018. I was four months shy of my 47th birthday and had just completed my first obstacle-course racing competition, something called a Spartan Race. My age put me at the rock bottom of the well-known U-shaped curve of life happiness, bracketed on either side by younger and older adults. I was content enough, but my days were clouded by sameness—the same work routine, same circle of friends, a narrowing of interests skewed to my competencies.

Trying to interrupt my midlife slump with this race was predictable, I suppose. What happened to me after that day was not.

As an unathletic desk jockey glued to my screens, training for the competition seemed like a way to fight back against inertia and a body heading past its prime. Obstacle-course racing combines endurance running in often difficult terrain with military- and hunter-gatherer-styled obstacles: crawling under barbed wire in mud, lugging heavy sandbags up mountains, climbing ropes, scaling walls. You even throw a spear. A version of the sport will be included in the 2028 Olympics as part of the modern pentathlon.

As someone who’d chosen bowling to fulfill my university’s physical education requirement and earned the nickname “Bones” in junior high for her physique, my goal was simple: Finish and don’t die. Then I’d go back to my sitting and screens, with my race T-shirt tucked in the drawer—a sartorial red sports car to don when midlife seemed bleak.

But in the days after crossing the finish line—a middle-aged athletic nobody who fell 10 feet off a rope during the competition into a crumpled heap of humiliation—all I could think about (apart from how much every part of me hurt) was: When can I race again? And how can I get better—a lot better?

I’d taken my first step on the road to mastery—a journey that has been profoundly humbling, and one that I’ll likely never finish. 

I n today’s culture, we celebrate “life hacks” and shortcuts to good health and happiness, whether through supplements, fad diets, five-minute workouts or the short-lived dopamine hit of social media likes. In the workplace, completing goals by setting and achieving KPIs (key performance indicators) often determines our professional value. These expectations can make it difficult to start something new and hard in midlife, when we tend to gravitate toward what we’re already good at and the rewards that come with completing it. 

At first, I certainly fell into this mindset. Closing in on age 50, “mastery” seemed vaguely absurd. Haunting me was the much-discussed 10,000-hour rule popularized by Malcolm Gladwell in his book “Outliers,” where he suggested that it usually takes that much specialized practice to become an expert in a discipline. Even with two hours a day of training—if I could manage that with a full-time job and loads of middle-aged responsibilities—it would take more than 13 years to hit the mastery mark. I’d be 60. Mastery, I felt, was a journey for those who start young.

But my experience and research over the past six years show that I was wrong to see the challenge in such stark, age-bound terms. As I discovered, pursuing something difficult at any age can have profound benefits for health and happiness, even if you never become a master or an expert. 

Becca Levy, a professor of epidemiology at Yale, examined data from one of the country’s most detailed studies of growing older, the Ohio Longitudinal Study on Aging and Retirement, and overlaid it with mortality data. She found that older people with more positive perceptions of aging live 7.5 years longer, on average, than those who are less positive.

One factor believed to fuel this longer lifespan is a “will to live,” which can include pastimes that excite and push us. This doesn’t mean we should be occupied all the time. There’s a lot of creative and mental good to be gained from putting down our smartphones, turning off the TV and letting the mind wander. But chronic boredom and a general lack of purpose have been correlated with anxiety, depression and risk of making mistakes. 

That feeling began creeping into my life before I discovered obstacle-course racing. But humbling myself among younger people in gyms, training nearly every day no matter how busy or tired, having the goal of racing in new places (like the Arabian Desert)—it has ignited in me a renewed will to live. I am constantly learning, relearning and unlearning.

I am also constantly having to be OK looking dumb.

The Greek Stoic philosopher Epictetus mused that if you want to improve at something, you need to “be content to be thought foolish and stupid.” I’ve channeled his wisdom, flailing about on playground monkey bars as impatient children commented on my technique and their amused parents (my peers) watched. Neighbors can see me crawling around my backyard like a wounded animal, performing mobility exercises with stiff middle-aged limbs. 

I have felt the sting of finishing races almost dead last, and I once quit a competition midway because I was too cold. I’d never quit anything in my life until that point. Showing up at my gym the next day with everyone else clad in their finisher T-shirts felt like not getting invited to prom.

On the other hand, it’s very hard to be bored slithering under barbed wire in mud, hurling spears and learning to pull yourself up a 17-foot rope. And with improvement has come a mental shift to believe the file labeled “me” isn’t finished—that I can still add to it. 

These benefits are available on a variety of fronts as we age. The Seattle Longitudinal Study, started in 1956, is one of the most comprehensive research projects on how we develop and change cognitively throughout adulthood. Among its key findings: Some abilities, such as word skills, may increase into our 60s and beyond, particularly for women, while others, such as spatial abilities—think assembling furniture or reading a map—hold up into our 80s for men. That’s a lot of opportunity for later-in-life learning and journeys of mastery.

Here’s the thing about trying to achieve mastery later in life: You may not reach your destination. And I’ve come to believe that’s a good thing. Because unlike the enjoyable activities we pursue that have definitive endings—taking a walk, eating a great meal, going on vacation—training to get good at something hard is ongoing, incomplete. And that’s the beauty of it: There’s always something to look forward to.

Regardless of what you’re trying to master—fly fishing, chess, pickleball—experts say that regular movement of some sort is critical for maintaining the physical and cognitive health you’ll need. Starting a new exercise program, particularly in midlife, when noticeable decline often begins, “can really interrupt the pace of those not-good changes, those negative changes, and turn them into positive changes,” says Steven Austad, senior scientific director for the American Federation for Aging Research. New research, he adds, shows “physical activity is one of the best ways to avoid later-life dementia.”

Six years have passed since my first race. After some 4,000 hours of practice, I’ve advanced on the five-stage “Dreyfus model” of skill acquisition from “novice” to “advanced beginner” to “competence.” I now race competitively in my age group and have under my belt 19 top-three podium finishes and two world championship competitions. Some days, when everything is clicking, I may even touch the fourth stage of proficiency.

It’s a far cry from childhood, when I cowered behind my best friend during dodgeball and warmed my school’s bench in soccer games. Longevity is never guaranteed, but I’ve made strides to keep functioning independently as I age—lifting my suitcase into the airplane’s overhead bin, hiking three miles in snow if our car breaks down. I’m also more confident off the racecourse. Not long ago, I took a job with a tech start-up where I’m one of the oldest employees. Younger workers teach me about AI; I took a crew of them on their first Spartan Race.

Admittedly, I’m still coming to peace with the idea that I’ll never reach the final stage of “expert” at this sport I now love. I’ve met people who are experts: They possess natural talent I don’t, or have spent time training that I probably can’t at this point. There remain obstacles I fail during races more than I’d like; now that I’m 52 years old, I don’t know if that will change. 

These reminders of my limitations and mortality are what’s been most humbling about the experience. But “never finished” may be the best medicine when life seems to be making a turn toward endings. I interviewed a woman in her 80s nicknamed “Muddy Mildred” who ran obstacle-course races. How far can I get with the time that is left to me?

1. Intrinsic motivation gets you farther than extrinsic motivation. Motivation from external factors—money, a promotion, a medal—can be short-lived. “I can probably get someone up from the couch to run a 10K if I give them enough money,” says Chad Stecher, a behavioral health economist and assistant professor at Arizona State University. “But after that 10K, unless I provide additional incentives or support, their physical activity won’t persist.”

Instead, look for a pursuit where you are motivated to engage because of personal satisfaction or a deeper drive. One place to start: childhood. What did you want to be or do when you grew up, but it hasn’t yet happened? My experience of being a gawky kid still drives me.

2. Cultivate a “growth mindset.” Believing your success is tied more to hard work than innate talent is critical on the mastery journey. The well-known Stanford University psychologist Carol Dweck talks about one Chicago school’s unorthodox but effective grading protocol, where instead of a failing grade, students would get a “Not Yet.”

You’re not going to become a good diver without landing a lot of belly-flops, or a competent fly-fisherman without the line occasionally getting wrapped up in a tree. It doesn’t mean you won’t get there; it just means you haven’t gotten there yet.

3. Locate edges and equalizers. Crystallized intelligence—your stored-up body of wisdom—can make age a secret weapon. The older you are, the more you’ve tried, failed, succeeded and learned. Draw from that bank. I can’t rely on a 25-year-old body to perform well, so I’ve turned to information: intel on gear, clothing, weather, hydration, terrain, sleep.

“When you’re older, you can see the bigger picture more than you could when you were 17,” says Alex Hutchinson, bestselling author of the book “Endure.” “It’s really easy to get excited about big goals, but to actually achieve them takes patience to take care of details, patience to stay on track when obstacles arise.”

4. Prioritize what’s essential. You can’t hack your way to mastery. It takes time and the “disciplined pursuit of less,” as Greg McKeown explains in his book “Essentialism.”

To include obstacle-course racing in an already full life, I trimmed my Instagram feed to mainly follow accounts helping me learn about the sport. After analyzing how much of my workday was spent in inefficient, hour-long, weekly one-on-one meetings, I cut most of them back to 25 minutes and set clear agendas. I declined all social invitations that weren’t from my closest friends and stepped away from many boards I served on. With every “no,” I got back a few more hours to devote to this new journey.

5. The mastery journey can be never-ending. And that’s fine. Finishing only that first race would have given me short-lived bragging rights and an awesome social media photo. But then it would have been over—extinguishing a source of meaning in my life.

It wasn’t until I firmly entered the realm of “never finished” that I realized how electrifying it could be. Which sure feels like a far cry from being stuck at the bottom of a U curve.

This Runner Learned the Importance of Easy Days After Trying to Train Hard for Too Long

“Running has made me a better thinker—I’m able to solve problems when I’m on a run, and often find new and creative solutions to or perspectives on something that’s bothering me."

I played sports (baseball, basketball, lacrosse) growing up, but running was always used as a form of punishment. I didn’t understand the people who “enjoyed” running or would willingly run. I also didn’t want anything to do with running because I was too scared to lose any of the muscle I worked so hard to put on. (I picked up weightlifting in college.)

That’s when running became the perfect escape for me physically and mentally. Some of my best thoughts came from mid-afternoon runs around the suburbs of Irvine, California. While I realized that I wasn’t cut out for med school, I will say that my personal statement would have been a lot worse had I not gotten some creative inspiration on my runs.

When I first started running, I didn’t really know how to run—so I downloaded the first (good) app I could find—the Nike Run Club app. I really liked it because they had in-app coaches to help guide you through the run, plus tips on how to gauge my intensity proved helpful.

Prior to that, I would just run as fast as I could for three to four miles with zero periodization on a day-to-day or week-to-week basis. I didn’t do any races, but I did a self-imposed “5K every day” challenge in November 2020. The goal was to get faster by the end of November. I went out and ran a 5K every day at max effort, expecting to get faster by day three. Instead, I had a pretty big regression, so it wasn’t the best training method for me. 

I think most beginners think that doing more of the same thing will get them to become better, when in reality periodization is what actually compounds progress the most. I thought I needed to be running at a high intensity daily. It took me two years until I realized that I only needed a few max effort sessions per week, and to simply focus on making my hard days hard and easy days easy. 

I’ve also noticed that many former high school/college athletes get into running and their biggest Achilles’ heel is making easy days just as hard as hard days, and I totally get that. Running three miles at a 10-minute pace when I know I can be cooking some sub-seven-minute miles is not something my brain nor body were used to when I started.

In 2020, I decided to run an impromptu half marathon, which was my proudest running moment. To the Allen who had never hit double-digit mileage in one run, 13.1 miles was simply a mythological number.

For that run, I hadn’t followed any real training beforehand, nor did I have any gels or water (biggest mistake I made that day). It was just me, my phone, some AirPods, and my new bright orange Nike AlphaFlys. Needless to say, my first half marathon ended with me cramping and locking up outside of the Chipotle that was less than a mile from my house. I wouldn’t run more than 10 miles again until March 2022. 

I almost entirely stopped running in April 2021 when I got back to the gym. However, running found me again when I signed up to participate in the Birthday Series’ 131-mile Relay Race from Montauk, New York to Times Square in June 2023. I ran 25 to 30 miles in the race. I went from running ten to 20 miles a week inconsistently (from March to May 2023) to 50-plus miles a week later that summer. 

Most recently, this past April, I ran my first marathon—the Big Sur International Marathon. I was doing well and on target for a 3:15 marathon until my entire body started cramping at the end of mile 22 and my split went from a 7:30 pace to a 15-minute pace. I remember getting to a 1.5-mile enclave (from mile 23 to 24) and that was the longest 1.5 miles of my life. 

Those miles were never ending, which was such a juxtaposition since the miles before it felt like they were just breezing by. I remember fully stopping and thinking to myself: “I might have to lie down in this bush,” because my legs were writhing in pain from the cramps. 

At the peak of training for that marathon, I was running five days a week in Central Park and logging 50-plus miles on the rolling hills, but this still wasn’t enough to get me fully acclimated to the rolling hills of Big Sur!

But, I am definitely ready for more races in the future. I plan to run Big Sur in 2025, as I will be seeking some redemption, but I’d also like to do shorter races in between.

At this point in my life, I enjoy yoga, Pilates, running, powerlifting, and bodybuilding. Overall though, running has made me a better thinker—I’m able to solve problems when I’m on a run, and often find new and creative solutions to or perspectives on something that’s bothering me. For that, I’m grateful!

But then things changed when I didn’t have a chance to go to the gym in 2020, so I finally gave running a chance. I was also caught in the post-grad bubble of despair, and I wasn’t sure where my life was heading, so running seemed like a good way to pass the time. 

My entire undergrad experience was defined by pre-med courses and a little more than 2,000 hours of sports medicine internship. Naturally, applying to graduate/medical schools was the obvious choice, but really I was applying because it was the only socially acceptable form of procrastination. (A pretty poor use of time considering some of the med school applications felt more like a job than the jobs I was working.) 

During that time, I had lost two part-time jobs: demoing energy drinks at various gyms around Los Angeles and modeling. So, I was back living at home with no job, spending some 10 hours a day (wish I was kidding) on trying to craft the perfect personal statement for my med school application. I really just needed to do something for my body.

These tips have made my running journey a success:

1. Take it easy

I never liked running up until a few years ago, because I always equated “running” to “sprinting” because that was the punishment we had if we missed too many free throws in a game or missed a ground ball during lacrosse practice.

It was when I joined a run club a year ago that I realized running is not just sprinting, and can be an enjoyable, social activity with or without the presence of others.

2. Be okay with failure

You can do everything correctly during training and still not get the desired results. The benefit of running is that you can make mistakes without any major or lasting consequences. You can then try to apply that philosophy to other areas of your life. 

3. Develop an athlete mentality

Whether or not you were an athlete growing up, the deal you make with yourself when you start running is that you become an athlete. If you want the opportunity to improve then you must start treating yourself with respect—like with good nutrition, rest, and health check-ups. Whether you want to run faster, further, more frequently, or just be able to start running at the drop of a hat, you need to give your body the respect it deserves, because running can quickly expose the holes in your health. 

4. Invest in good shoes

Get a decent pair of shoes that can handle lots of mileage. Don’t get the most expensive shoe you see online thinking it will make you a better runner—because while it might feel that way, those effects are inflated. 

5. Enlist support

Follow a program, an app, a coach, or find a running buddy. If none of those suit you, join a run club! Run clubs really help making running enjoyable with the added benefit of having built-in accountability. You likely know when and where the run is and all you have to do is show up. (One run club I like is Endorphins Running.) 

6. Keep an open mind

If you are trying to better yourself and your health, keep an open mind when trying new things. If you think of your health more as a philosophy instead of a rigid set of rules, you will learn that you can start to take ideas from the things you enjoy and mold your own version of health that’s sustainable.

Allen’s Must-Have Gear

→ Normatec 3 Legs: I use these after every long run and occasionally before bed. It just feels really good to get your leg squeezed after a hard workout and it usually forces me to relax (which is great before bedtime).

→ Mito Red Light: I try my best to do everything I can to prevent injury. I’ll use my red light device at home on any areas that’ve been nagging me, as well as a few focus areas as a way to warm up. I typically do five minutes on each leg before a long run.

→ Hoka Mach 6: These have been my workhorse shoes the past few months (almost at 200 miles already on a pair). Love them for track workouts and long runs. They just get the job done.