Running News Daily

The Dos and Don’ts of Shakeout Runs

Plus, dos and don’ts to keep in mind ahead of race weekend.

A shakeout run a day or two before a half or full marathon is a great way to prime your body for what’s to come. It’s also a great time to make meaningful connections with other runners who trained for months to show up to the start. This is why a host of brands and running groups encourage you to join them for a few easy miles before you toe the line. 

A shakeout run can also provide exactly what you need to calm your race-weekend nerves. 

“If you’re going to run with other people, you should be able to hold a full conversation without huffing and puffing at all,” says Amanda Nurse, owner and founder of Wellness and Run Coaching, and 25-time marathoner.

Booth agrees, suggesting you pay attention to your breathing rate and muscle activation, as burning muscles can also indicate you’re running too fast. Think of your shakeout run effort as no faster than your slowest long run, adds Booth, who recommends aiming for a 3 out of 10 effort on the rate of perceived exertion scale, and staying within zone 1 or 2 if you’re monitoring your heart rate.

Most importantly, remember that a group setting can bring high energy, but being a smart runner means knowing and sticking with your own pace. “Nobody wins the shakeout run, no one wins the warmup, and that’s what you’ve got to remember,” Booth says.

Don’t Spend Too Much Time On Your Feet

Account for the time you spend walking around and attending other race-related events over the weekend, so you can limit how much time you spend on your feet. McKirdy recommends choosing at most three race weekend events, especially if you’re running in a big city race like Boston, New York, or Chicago. 

“It’s really easy to walk miles and miles on your feet the two or three days leading into the race,” says McKirdy. If it’s a walkable city, you can easily add thousands of steps to your day, which can be a shock to your body if you don’t typically walk that much, he adds. And that can affect your race performance.

Do Stick With Your Training Schedule

“If you don’t typically run the day before your long run or workout and that’s more of a cross-training day or a recovery day, keep it the same,” says Nurse. That means if a shakeout run won’t feel good to you, skip it. 

Walking for up to 30 minutes, cycling at a low intensity for about 10 minutes, or running a 5K at an easy pace two days before a race are great alternatives to a shakeout run the day before, Nurse says. Just make sure you take the day off the next day, she adds. 

Don’t Judge Your Potential By Your Shakeout Run Performance

Remember: The shakeout run is designed to help you “shake out” your muscles, which requires an easy pace. It’s also a good time to shake out any race jitters, so you can get into a positive mindset, if you haven’t done so already, for race day. It’s not the time to see how fast you can run and use it as a race day predictor.

If you do want to get the legs turning over faster though, Nurse recommends adding a couple of 20- to 30-second strides at a quicker pace, followed by a very slow pace or even a walk to the end of your shakeout run. This can help ease your nerves around performance, she says. 

To help you get the most of your shakeout, here are the benefits you can gain, plus a few dos and don’ts to keep in mind.

The Benefits of Shakeout Runs

A shakeout run means clocking a few miles at an easy pace a day or two before a half or full marathon. With a few precautions in mind, it can benefit you both mentally and physically.

“There’s activation, there’s mobility, there’s recovery, and all those things come together to create a great performance,” says Emily Booth, member of the NASM scientific advisory board, NASM-certified personal trainer, marathoner, and eight-time Boston Marathon finisher. Shakeout runs fall into the activation category. They can help promote blood flow, neurological activation, and neuromuscular activation, which is really helpful for runners who’ve been tapering for a marathon, Booth explains. 

In short, shakeout runs are great for improving your mind-body connection the day before a race, helping you set a rhythm that will come in handy on race day. Plus, these quick and easy runs get your muscles ready to go for your race performance. For those who’ve spent a long time sitting while traveling via car or plane before a race, it’s extremely beneficial because a shakeout run can help loosen tense muscles, Booth adds. 

Shakeout runs are also known for bringing runners together and fostering a sense of community, especially the day before big races like the Boston Marathon or New York City Marathon. “There’s this unspoken energy about meeting with people, sometimes it’s described as electric and that emotion can be very uplifting,” says James McKirdy, the founder and head coach of McKirdy Training. Plus, it’s an experience you likely won’t forget.

Dos and Don’ts of Shakeout Runs

Do Go Slow

Consider your body’s glycogen stores as your personal energy bank account—you can only make so many withdrawals before you have to refill your account, says Booth. While it’s important to go for a shakeout run at least the day before a marathon to activate your muscles, stay aware of your pace, so you don’t over do it and have trouble replenishing your glycogen stores before your event, she adds. This means running your shakeout at an easy pace. 

How to Recycle or Repurpose Your Old Running Watch

Sadly, it’s not as easy as dropping off your old shoes at a local running store.

There comes a time when every GPS watch or activity tracker must be replaced. Maybe you’re currently in the market for a new one because it doesn’t hold a charge long enough or has finally broken down. After the excitement of taking a brand new watch from its packaging, you might turn to your old one and think, now what?

If your old watch is beyond repair, you now have some pesky electronic waste (e-waste) on your hands. According to the World Health Organization, e-waste is the fastest growing solid waste stream in the world, and the United Nations reports only 20 percent of that waste is recycled. 

It can be confusing to understand what exactly you’re supposed to do with e-waste because it’s inconvenient to properly dispose of. So your watch (and other old electronics) languish in forgotten dresser drawers or in dark basements. 

Recycling your old watch won’t be as easy as recycling a plastic bottle, but we’ve rounded up the disposal programs from several major watch companies to get you started. You’ll also find how to wipe your data from the watch before recycling it.

Switching watch brands? You can export your data, but you may find it easier to sync the brand’s app to your favorite activity-tracking app. Exporting your data can take up to 30 days for some brands, the file types and quantities could intimidate those who aren’t tech savvy, and importing the data can take hours.

Brands That Recycle Your Watch for You

Apple, Fitbit, Garmin, and Polar currently offer programs for recycling or that allow users to return their watches to them.

Apple

Apple's Reuse and Recycling Program offers trade in value from $70–$365 for your old Apple Watch. You can initiate the process online or visit an Apple Store to learn if your watch is eligible for credit. If it isn’t, Apple will recycle it for you for free. 

See Apple’s instructions for how to reset and prepare your watch for recycling and trade in. 

Update your Apple Watch to the latest version of watch OS > unpair and erase your Apple Watch (when you unpair, your iPhone will create a backup) > remove the band from your Apple Watch (if included in the box, it will be recycled)

You can export your health and fitness data from Apple's Health app.

Tap your initials at the top right (or by tapping Summary or Browse at the bottom of the screen, then scroll to the top) > tap Export All Health Data

Fitbit

You can recycle your Fitbit through Google’s recycling program, which provides a free shipping label (for those in the U.S., for the rest of the world). Place your Fitbit in a sturdy box, attach the label, and follow the shipping directions or drop the package off at a nearby collection site.

Select your fitbit device for instructions on how to erase your data.

To remove a device from your account, in the Fitbit app: tap Today tab > Devices > the image for the device you want removed > option to remove device (tap trash icon on Android phones) > follow on-screen instruction to remove from your account

From Fitbit.com: settings icon on dashboard > click the image for the device you want removed > scroll to the bottom and click option to remove device > follow on-screen instructions to remove from your account

Review these directions for exporting your Fitbit data. This can take a few days, depending on the size of your data.

From fitbit.com dashboard: click gear icon > Settings > Data Export > under Export Your Account Archive, click Request Data > Fitbit will email asking to confirm request > Fitbit will then email a link to download account data

Garmin

Garmin's Consumer Product Recycling Program allows you to ship your watch back to them for recycling, but you have to cover the cost of shipping.

You can find your watch’s owner’s manual for instructions on how to wipe your data or perform a master reset. 

Power off the device > press and hold the two right keys > while holding the two right keys, press and release the power key to turn the device on > after the first beep, release the upper right key > after the second beep, release the bottom right key

If you want to export your data, Garmin will send a link to download an export file, which takes 48 hours to 30 days.

Log in to Garmin.com > Account > Manage Your Data > Export Your Data > Request Data Export

Polar

Polar offer steps for turning in your watch for repair, but if it’s recycling you’re after, customers are welcome to send any devices to Polar’s New York service center. Like Garmin, you will need to cover the cost of shipping, but you’ll also need to include a note that indicates it is to be recycled and not repaired. Polar works with a company that recycles their products. Mail to:

Polar Electro Inc. ATTN: TSVC CSVC 15 Grumman Road West, Suite 700 Bethpage, NY 11714

To wipe your data, plug your watch into your computer’s USB port > open the FlowSync software > click settings icon and FACTORY RESET (this will take a moment) > unplug the watch

Review these directions for exporting your Polar Flow data.

Log into account.polar.com > click Download Your Data on the left hand menu or scroll to the bottom of the page > click Download on the right to initiate the request > download the data within two weeks of receiving it in an email

Brands That Direct You to do the Recycling

We reached out to Coros and Suunto, who do not currently offer recycling programs. Instead, they instruct you to recycle your device in accordance with local e-waste regulations. But first, here’s how to erase and export your data.

Coros

Coros may periodically offer a trade-in program (like this one in 2021) and just completed a trade-in pilot program in the U.S., but you'll most likely need to recycle it. Either way, here’s how to reset your Coros watch. 

From the watch: System > More Settings > Reset > Reset All

From the COROS app (when watch is connected): Profile page > tap the watch icon > scroll down and tap "Remove"

If you would like to export your training data, Coros says to email support@coros.com. You will receive a .ZIP file including your training data. 

If you are switching to Coros from another brand, follow these instructions for importing your data. This could take a few hours to complete.

Log in to coros.com > click on Activity List > click Import Data > Select File

Suunto

You can reset your Suunto following these instructions.

For several watches (Suunto 5 Peak, 9 Peak, 9 Peak Pro and Suunto Vertical): Go to the watch’s Settings > select General and scroll to Reset settings > select Reset

Chat with Suunto customer support Monday to Friday 4 a.m. to 4 p.m. EST (9 a.m. to 9 p.m. Central European Time) for a link to download your full history of activities in a .ZIP file. 

Electronics Recycling

Your city will likely have resources for e-waste that can be found online by searching “what to do with my e-waste." 

Possible options in your area include taking your watch to a landfill that accepts e-waste, hiring a company that offers pick up services (a good opportunity if you have larger e-waste you need to get rid of), or dropping off at a local university, as some provide community e-waste recycling. 

While it’s inconvenient to recycle e-waste, it does keep harmful materials from being released into the environment and allows valuable ones to be reused. Your efforts will be appreciated by people and planet alike.

If Your Watch Is Still Working

Consider giving it to a friend or family member or donating it to an organization like Still I Run, which promotes the benefits of running for mental health. Their Starting Line Scholarship removes barriers to running by providing new runners the gear they need—your old watch could have a second life, getting someone else started on their running journey. Only send watches that can hold a charge for at least 24 hours and are free from scratches that prohibit someone from being able to view the screen. If your watch meets these requirements, you can mail your watch and its charger to: 

PO Box 10 Hudsonville, MI 49426

You can also donate it to your local Goodwill. Just of course be sure to wipe your data or do a factory reset, using the directions above.

Here Are the Celebrities Running the 2024 Boston Marathon

Zdeno Chara and Meb are a few of the big names toeing the line in Hopkinton this year.Every year, the Boston Marathon attracts celebrities from various fields, from athletes to actors, and this year is no different. Last year, former Boston Red Sox players Brock Holt and Ryan Dempster took to the streets alongside legendary quarterback Doug Flutie, who won the Heisman while at Boston College.

This year, things kick off with former Patriots tight end Rob Gronkowski serving as grandmaster for the race. Gronkowski will also receive the Patriots' Award from the Boston Athletic Association, which honors a “patriotic, philanthropic, and inspirational” individual who “fosters goodwill and sportsmanship.”

This year, spectators will see not only a few returning faces in the streets but also a few first-timers. So, what notable names can we expect to see lining up in Hopkinton this year for the Boston Marathon? 1

Meb KeflezighiMeb Keflezighi, now with New Balance, announced his return to the race earlier this year. In 2014, Keflezighi became the first American to win the men’s race since 1983.

Keflezighi, 48, will run the race to support his MEB Foundation, which supports “health, education, and fitness worldwide.”

“I will be returning to the streets of Boston, taking on the prestigious race and celebrating my victory from 2014,” Keflezighi said on Instagram. “Together, we can light the path for those in need and show the world the power of compassion and community. Let’s run with purpose and inspire others to join us in spreading kindness and hope.”2

Zdeno CharaChara, the legendary Bruins hockey player who stands a mighty six feet, nine inches and helped bring the Stanley Cup to Boston in 2011, is again running in support of the Thomas E. Smith Foundation and the Hoyt Foundation.

“I’m excited to be running the 2024 Boston Marathon to raise money and awareness for @thomasesmithfoundation & @teamhoytofficial!,” Chara said on Instagram. “These two amazing foundations impact the lives of those living with disabilities through financial and emotional support.”3

Nicolas KieferKiefer’s Boston Marathon run will see the former tennis pro complete the last of the big six, having previously run Berlin, Chicago, London, New York, and Tokyo.

Kiefer, who won silver in the 2004 Olympics, wrote on Instagram that he felt “extremely good” during his final training run before the marathon.4

Chris NikicAt 22, Chris Nikic completed his first Boston Marathon in 2021. He is the first person with Down Syndrome to finish the Hawaii Ironman and all Big Six marathons. Nikic aims to improve his Boston time to 5:35 in 2024, his third time running the race.

“Last long run (20 miles) before @bostonmarathon next weekend and @londonmarathon in 2 weeks,” Nikic said on Instagram on Sunday. “Looking to see if I can do better each marathon.”5

Daniel HummDaniel Humm, the chef behind NYC’s three-Michelin star restaurant Eleven Madison Park, hoped to run the New York Marathon but had to drop out due to an Achilles injury. Instead, he will be running in Boston, hoping to beat his time in the same race last year when he ran a 2:58:53.6

Matt WilpersFamed Peloton instructor Matt Wilpers will be running the marathon as a long-time personal goal and as a way to inspire others as he does during his popular workouts.

“My success is when my athletes are successful, so if I can push them to be stronger, better versions of themselves by going out and leading by example, like, I love this stuff,” Wilpers told Boston.com. “I’ll have fun racing a marathon, I’ll have fun racing a 5K. Whatever it is, this is what I do for fun. And so if this is going to get people excited, let’s go do it.”

Benson Kipruto reveals what representing Kenya at Paris 2024 Olympics would mean to him

Kipruto has never represented Kenya at a global championships, but the fifth fastest marathoner in history hopes to shine bright at the Paris 2024 Olympics.

Reigning Tokyo marathon champion Benson Kipruto has revealed what it would mean for him to represent Kenya at the upcoming Paris 2024 Olympic games.

Kipruto, 33, is approaching the twilight of his career, but even though he has won quite a lot in his career, has never participated in either the World Championships or Olympic games.

He also won the Boston Marathon in 2021, the Chicago Marathon in 2022 and has been named on Kenya’s provisional marathon squad for the Paris 2024 Olympic Games.

Athletics Kenya already handed the list of five athletes to NOC-K who will later on trim down the number to three, with Kipruto part of the quintet. 

The others are defending champion Eliud Kipchoge , 2022 Abu Dhabi Marathon champion Timothy Kiplagat,  2023 Prague Marathon champion Alexander Mutiso and Vincent Kipkemboi who finished second at the 2023 Berlin Marathon.

Speaking on a documentary released by World Athletics, Kipruto has expressed just how much it would mean for him to don the national colors at the quadrennial tournament for the first time.

“Competing at the Olympics will mean alot to me having in mind that I have never ran for my Kenyan team,” Kipruto said on World Athletics.

“If I qualify, I will do my best to represent my country. It would be something new to me. I am learning. I will be privileged to represent my country for the first time.

“It would mean so much. I love my country.”

Representing Kenya would naturally put a lot of pressure on him to do well, but Kipruto is adamant he is not feeling it as the team is expected to do well at the games anyway.

“I do not have any pressure because I understand what it means. I am the one running so I know you do not have to (go through) pressure but my followers and my teammates, I tell them I am ready.”

Big Sur International Marathon to change route after road collapse

One of North America’s most well-known and scenic marathons, the Big Sur International Marathon, has been forced to change its course three weeks before the April 28th race day due to a road collapse on the Pacific Coast Highway (Highway 1) just south of Carmel-by-the-Sea, California.

Traditionally, the marathon starts at Big Sur Station, covering 42.2 kilometres north on Highway 1 to the Crossroads in Carmel. However, a slip-out from a March 30 rainstorm damaged the southbound lane on Highway 1 near Rocky Creek Bridge, just south of Notleys Landing. As more rain fell later in the week, the situation worsened. “There’s no road,” one local source told Canadian Running.

Highway 1 has been closed to all traffic since March 31st and is only open to locals who live in the area and essential workers.

Despite the road closure, race organizers remained optimistic about holding their 37th annual marathon, now revising it to an out-and-back course from Carmel-by-the-Sea to Notleys Landing. The marathon will start and finish in Carmel-by-the-Sea, bypassing the damaged area. The other races (11-miler, 12K, and 5K) will maintain their original courses, unaffected by the damage.

Josh Priester, the race director for the Big Sur Marathon, said in a press release that the team has been working tirelessly to identify solutions and prepare for race day on April 28th. “I am extremely grateful for the commitment and dedication that I have seen from our entire community supporting us during this process. After multiple discussions, it has been determined that running the point-to-point route from Big Sur to Carmel past the slip-out location is not an option.”

This is not the first time the race has had to deal with a reroute. In 1998 and 2011, the Big Sur International Marathon was also rerouted to an out-and-back format due to a landslide on Highway 1. Each year, the race attracts about 4,500 participants from around the world.

Emmaculate Anyango Achol will headline 16th edition of TCS World 10K Bengaluru

Emmaculate Anyango Achol, the world's second-fastest 10K woman runner, will headline the 16th edition of TCS World 10K Bengaluru, scheduled for Sunday. The World Athletics Gold Label Road Race is a USD 210,000 prize money event featuring some of the world's most accomplished road and track and field athletes.

And among the star attractions this year is Kenya's Anyango, who clocked an excellent 28:57 in Valencia while finishing behind her teammate Agnes Ngetich, who posted a world record 28:46 there.

A silver medalist in the 2019 African junior championships in 3000m, Anyango narrowly missed the Belgarde podium in this year's World cross-country championships.

"I am very excited to be in Bengaluru for the first time for this incredible event, which has gained a worldwide reputation for being one of the best 10K races. I have heard so much about the events hosted in India and the running revolution they began nearly two decades ago.

"I am very much looking forward to being there and clock my best. The field of runners in the women's category is quite strong this year and I love a good challenge," expressed Anyango.

Five of her compatriots will also take the women's starting line-up in Bengaluru, with timings faster than the event course record (30:35).

Lilian Rengeruk Kasait (29:32), Faith Chepkoech (29:50), Loice Chemnung (29:57), Cintia Chepngeno (30:08), and Grace Nawowuna (30:27) make their team formidable. Anyango's inclusion in this epic line-up draws attention to a power-packed elite women's race to the title.Rengeruk and Chepngeno participated in the epic race in Valencia, while Chepkoech and Chemnung clocked their best in Castellon and Paris. Nawowuna did it in Lille.

Two Ethiopians, Aberash Minsewo, this year's Tata Mumbai Marathon winner, and Lemlem Hailu, 2022 World Indoor 3000m champion, add further shine to the women's start lists.Peter Mwaniki, Bravin Kipkogei spearhead elite men's line-upMeanwhile, in the elite men's lineup, Kenya's Peter Mwaniki Aila (29) entered with the fastest time, 26:59. He achieved this mark while finishing third earlier this year in Valencia.

In that process, Peter became the nineteenth runner in the World to run the 10K distance in under 27 minutes.His country-mate and 2019 African junior champion over 10,000m - Bravin Kipkogei Kiptoo - is credited with 27:02 in Madrid last year and along with Bravin Kiprop, who clocked an impressive 27:16 this February at Castellon, Spain, will keep the race interesting.

Two more Kenyans, Hillary Chepkwony, last year's third-place finisher, and Patrick Mosin, the runner-up in Castellon the previous year, are expected to provide the necessary boost to return fast timings here.Two young runners, John Wele from Tanzania and Boki Diriba from Ethiopia, may also pose a threat to the Kenyans.

The winners in the men's and women's categories will each take home USD 26,000. A course record bonus of USD 8,000 is also in the offing.

Three tips for choosing races this spring

With warmer weather comes plenty of race choices each weekend for runners across Canada this spring. If you’ve got several races you’d like to run, it’s easy to feel overwhelmed when deciding which ones to choose and how to plan racing around training. Here are three tips for striking the right balance.

1.- Define your goals

Some races are great for your specific time goals this season (a flat course is perfect for a PB attempt), while other races may better serve as bucket-list events.

Define what you’re looking to accomplish in your running this season. Is your focus on a particular distance, or are you looking to try something new?

Limit yourself to one or two goals per season that will leave you feeling fulfilled and accomplished by summer. Spacing these goals out to one per month is one way to give yourself enough time in between to build, execute and recover.

2.- Balance goal execution with fun

Another strategy is using a fun race as a training day. Say you’re looking to PB in your half-marathon, but you also want to try a trail race this spring. Try finding a suitable trail race to run as a tune-up or long run ahead of your “A race” (the half-marathon). This is a great way to spice up your weekend running, get that fun event under your belt and still work toward your main goal.

3.- Think “big picture”

Maybe you’ve spent the winter training hard and want to race this year, but you aren’t focused on PBs this spring. This is a great time to spend a season prioritizing fun and adventure. Choose a couple of races that will challenge you in new ways or take you to new places. This is a great way to break from the mental demands of time-specific running goals and simply enjoy all your local race scene has to offer.

Sharon Lokedi: How the Kenyan marathon star is sketching her strategy for victory at Boston Marathon

Sharon Lokedi is aiming for victory at the Boston Marathon where she will be facing elite rivals.

2022 New York City Marathon champion Sharon Lokedi has rapidly ascended to the pinnacle of long-distance running with her sights firmly set on the 128th Boston Marathon.

Amidst a field brimming with talent, Lokedi's journey from her marathon debut to becoming a favorite in Boston illustrates not only her athletic prowess but also her unique approach to managing the pressures of elite competition.

"Before I get to a race, there’s so much tension and anxiety. I try to remain present," Lokedi shared as per Run.

This practice, recommended by her sports psychologist in July 2023, has helped her maintain calm and focus, vital for someone whose career in running has been anything but typical.

Surprising herself and the athletic world, she clinched victory at her first marathon attempt in New York in 2022 with a time of 2:23:23, joining the ranks of debut winners in the storied race. 

Despite facing an injury that sidelined her from the Boston Marathon last April she returned to the global marathon scene last November, securing a third-place finish in New York, a testament to her resilience and tenacity.

The 30-year-old Kenyan runner's story is a blend of innate talent and serendipity having never envisioned a professional career in athletics. 

From her humble beginnings running at age 12 to training alongside Olympic champions in Kaptagat, Kenya, Lokedi's ascent in the sport is, by her own admission, "a miracle."

Training at altitudes close to 8,000 feet, Lokedi has pushed her limits, clocking upwards of 140 miles a week in preparation for Boston. 

Under the guidance of her coach Haas, she has emphasized hill training, a crucial component for tackling the notoriously challenging Boston course. 

"I think she’ll be in the mix," said Haas, highlighting Lokedi's diligent preparation and positive mindset.

Lokedi's connection to the running community, both in Kenya and her second home in Flagstaff, Arizona, has been a source of strength and inspiration. 

The camaraderie she shares with competitors, including close friend and fellow Kenyan Hellen Obiri underscores a spirit of mutual respect and friendship that transcends rivalry. 

"Racing with Sharon, it’s really good for me," Obiri remarked.

The Boston Marathon promises a historic showdown in the women's elite field, featuring luminaries such as Obiri, Tadu Teshome, Hiwot Gebremariam, and Edna Kiplagat, alongside promising American contenders like Emma Bates and Sara Hall.

"Sharon has been my good friend since 2019. She’s a lovely girl," Obiri added, highlighting the deep bonds formed between athletes at the highest levels of competition.

For Lokedi and Obiri, the Boston Marathon is not just another race, it is an opportunity to showcase their skills, support each other, and celebrate their friendship, irrespective of the outcome.

As she prepares to toe the line in Boston, her message is clear: "I know I’m strong. I want to come into the race knowing that anything is possible."

four exercises to relieve tight quads

Combat tight quads in moments by adding these stretches to your running routine.

If you’re wrapping up a big block of training or have been charging up and down a lot of hills, there’s a good chance you’ll feel some quad tightness. By adding a few simple exercises into your weekly routine, those quads will be feeling brand new.

The quadriceps (there are four distinct muscles: the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis) are responsible for extending the leg and helping with movements like walking, running and jumping. Quad tightness can result from various factors, including overuse, improper running mechanics and muscle imbalances. Since the quads and hip flexors work together during running, tightness in one area can affect the other, so it’s essential to incorporate exercises that target both the quads and the hips. These four exercises will help ease quad tightness while also addressing hip-related issues.

1.- Sissy squat

A sissy squat helps runners strengthen the quads and improve knee stability. (The sissy squat name is a homage to King Sisyphus from Greek mythology—who, as a punishment, was forced to push a boulder to the top of a mountain, on repeat, apparently creating great quads.) For this exercise, you’ll want to grab onto a wall or secure railing.

Stand with your feet shoulder-width apart. Shift your weight onto your heels and slowly lower your body by bending your knees, keeping your torso upright.

Continue lowering yourself until your knees are fully bent and your thighs are close to parallel with the floor. Push through your heels to return to the starting position, straightening your knees and returning to standing.

Work on being very controlled as you do this exercise—it takes practice! Focus on engaging your quadriceps throughout the exercise.

2.- Banded march

T00-tight hip flexors can lead to overloaded quads. The banded march helps loosen and strengthen both hip flexors and extensors.

Start by standing with feet hip-width apart, with a resistance band looped around your feet.

March in place by drawing your right knee up toward your chest (to a 90-degree angle), then returning to starting position.

Draw your left knee up to your chest, then continue to alternate as you pump your arms as if you’re running. Do 10 raises on each side to start, and work up to several sets.

3.- Couch stretch

You can also do this stretch using a ball, wall or any sturdy surface. Use a cushion or mat under your knee if you’re placing it on a hard surface, and make sure to keep your core engaged throughout the exercise.

Bend your left knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward. Keep your left thigh in line with your body.

Place your right foot in front, aligning your knee above your ankle. Engage your core and glutes, and keep your hips square.

Hold for at least 45 seconds, then do the opposite side.

4.- 90/90 wipers

The 90/90 wipers exercise is a great way for runners to improve hip mobility and flexibility. Don’t force it—move within your comfortable range of motion.

Begin by sitting on the floor with your knees bent and your feet flat on the ground, creating a 90-degree angle at your hips and knees. Place your hands behind you for support and lean back slightly to maintain balance.

Slowly lower both knees to one side, keeping them bent at a 90-degree angle. Your feet should remain in contact with the ground throughout the movement.

Hold the stretch for a few seconds, feeling a gentle stretch in your hips and inner thighs. Return to the starting position and repeat the movement on the opposite side, lowering your knees to the other side.

Continue alternating sides for several repetitions, aiming to maintain smooth, controlled movements throughout.

Make sure you are always performing stretching and strengthening exercises after you have warmed up with some brisk walking or easy running, and try to do your strength-training sessions on days when you have also planned harder or faster running workouts. Allowing your easy days to be entirely devoted to rest and recovery will allow your body to heal and grow stronger.

Mu, Moraa and Hodgkinson confirmed for 800m clash in Eugene

Athing Mu, Mary Moraa and Keely Hodgkinson – the three women who’ve claimed the 800m medals at the past two World Championships – will clash at the Prefontaine Classic when the Wanda Diamond League reaches Eugene on 25 May.

Mu won in Eugene last year when Hayward Field hosted the Wanda Diamond League Final. Having finished third at the World Championships three months prior, the Olympic champion gained revenge on home soil and kicked to victory in a US record of 1:54.97.

Hodgkinson – as she had done at the Olympics in 2021, as well as at the 2022 and 2023 World Championships – finished second on that occasion in a British record of 1:55.19.

Moraa wound up fourth in that race, but the Kenyan had won the biggest prize of the year in Budapest, taking the world title in a PB of 1:56.03.

The trio have clashed just three times in the past, with Mu coming out on top in two of those encounters.

It’s the second big middle-distance clash announced by the Prefontaine Classic, following the news last month that Olympic 1500m champion Jakob Ingebrigtsen will take on world champion Josh Kerr and North American record-holder Yared Nuguse in the Bowerman mile.

Your first Boston Marathon: what runners wish they’d known

Experienced runners share what surprised them most in their introduction to Boston.

We are just days away from the Boston Marathon. Whether it’s your first time, you’re headed back for redemption or you’re still working toward your first BQ, you likely have questions about this famous race. We asked the running community what surprised them about the marathon after their first experience. Here’s what they had to say.

Plan appropriately for race morning

Runners should consider the time from wake-up to actually starting their run. At huge races like Boston, where the race organization logistics must allow for thousands and thousands of participants, this can involve a lot of pre-race walking and waiting around for runners. After you get to the start at the appropriate time, you’ll have lots of time before your wave takes off. Many first-time Boston runners wished they had packed more pre-race fuel, disposable layers (check the weather forecast, of course!) and accounted for how they would spend the time waiting for their race to start.

Pacing is tricky

Running coach and marathoner Donna Mader of Fredericton says the biggest challenge at Boston is pacing: “The adrenalin at the start, combined with the course profile [the first approximately 10 km are downhill] makes it challenging to hold back the pace,” she says. “Conserving a bit of energy in the first half is not only smart, but it’s much more enjoyable to be passing runners in the later stages of a marathon than to be struggling and being passed by others.”

“The downhills are harder than the uphills, and your quads are smashed at the end of the race from them,” says running coach, former professional track runner and marathoner Lauren Goss of Boulder, Co. Goss has coached many runners across North America to success in their first Boston Marathon.

You’ll experience a Boston like no other

Not all the unexpected things about Boston are negative. Co-founder of Early Bird Run Club in Hamilton Kavit Puri says the energy in Boston on race day was his favorite aspect of the race. “As I walked from the finish line to Tracksmith for my poster and back to my hotel with my medal on and my bib, I was cheered and congratulated by strangers, like I was a pro runner,” he says. “It felt so validating, and made me feel so welcome in the city. I have never experienced a city that embraces the marathon like Boston did on that day.”

Recreational marathoner and nutritionist Tara Postnikoff of Toronto says that she wasn’t expecting to feel quite so much emotion during her first Boston Marathon. “There were so many things (that surprised me),” she says, “but I really had this sense of being part of something super meaningful and historic.”

Olympic champions to receive prize money for first time at Paris 2024 Games

Olympic champions will receive prize money for the first time this year after World Athletics announced gold medalists at the Paris 2024 Games would be paid $50,000 (£39,400) each.

Athletics is the first sport to financially reward its stars for success at the Olympics, which has stayed true to its amateur ethos by never offering prize money.

Winners of all 48 athletics events will receive a payout from the world governing body, which says it will extend the benefit to silver and bronze medalists from the LA 2028 Olympics.

“The introduction of prize money for Olympic gold medalists is a pivotal moment for World Athletics and the sport of athletics as a whole, underscoring our commitment to empowering the athletes and recognizing the critical role they play in the success of any Olympic Games,” said World Athletics president Lord Coe.

“While it is impossible to put a marketable value on winning an Olympic medal, or on the commitment and focus it takes to even represent your country at an Olympic Games, I think it is important we start somewhere and make sure some of the revenues generated by our athletes at the Olympic Games are directly returned to those who make the Games the global spectacle that it is.”

The size of the payouts is modest compared to those on offer elsewhere in sport – the average salary of a Premier League footballer is around £3m, for instance.

But the move is nonetheless a milestone for the Olympics, and recognition that it will be increasingly difficult to justify asking the stars of its core events to compete for glory alone.

Many Olympic hopefuls rely on funding grants and personal sponsorship deals to train full-time, while others have to retain careers in order to make ends meet.

Meanwhile, athletes are being offered million-dollar incentives to defect to the doping-friendly Enhanced Games, a project Coe has derided as “bollocks”.

While winners of individual athletics events at Paris 2024 will receive $50,000, that sum will be divided up among team members for winners of the relay races. 

“This is the continuation of a journey we started back in 2015, which sees all the money World Athletics receives from the International Olympic Committee for the Olympic Games go directly back into our sport,” Coe added.

“We started with the Olympic dividend payments to our Member Federations, which saw us distribute an extra $5m a year on top of existing grants aimed at athletics growth projects, and we are now in a position to also fund gold medal performances for athletes in Paris, with a commitment to reward all three medallists at the LA28 Olympic Games.”

Evans Chebet still hopeful of making marathon team ahead of Paris 2024 Olympics

Two-time Boston Marathon champion Evans Chebet hopes to be selected in the final squad of the men's marathon ahead of the Paris 2024 Olympics despite not making it to the Athletics Kenya squad that was handed over to the National Olympic Committee of Kenya.

The 2022 New York City Marathon champion Evans Chebet is still hopeful of making the cut to the Olympic marathon team ahead of the Paris 2024 Olympic Games despite not being included in the previous list.

Chebet, the two-time Boston Marathon champion, however, noted that he will accept the decision from the National Olympic Committee of Kenya. Athletics Kenya already handed the list of five athletes to NOC-K who will later on trim down the number to three.

Defending champion Eliud Kipchoge leads the field and he will be joined by the reigning Tokyo Marathon Benson Kipruto, the 2022 Abu Dhabi Marathon champion Timothy Kiplagat, the 2023 Prague Marathon champion Alexander Mutiso, and Vincent Kipkemboi who finished second at the 2023 Berlin Marathon.

"I hope to make it to Kenya's Team for the Paris Olympics, but again, if the selectors choose someone else, I will respect their decision,” Chebet told Sports Brief.

In order to prove that he is capable of bagging a medal at the global bonanza, Chebet seeks to win his third successive title at the Boston Marathon, after winning two titles in 2022 and 2023.

He admitted there will be tough competition but the Kenyan is ready for the challenge and he explained that his body is feeling great. Chebet withdrew from his title defense at last year’s New York City Marathon due to an injury and has not raced since.

"The competition is tough. I am the person with a target on his back. Every other athlete will come with the idea of beating me and denying me another chance to win the title, but I feel good and I am ready," Chebet added.

Gerda Steyn eyes historic fifth victory at Two Oceans Marathon

In the world of ultra-marathon running, few names resonate as powerfully as Gerda Steyn’s. The South African athlete, whose journey from a relatively unknown quantity surveyor to a world-renowned ultra-marathoner is nothing short of inspirational, is on the cusp of attempting her fifth consecutive title at the prestigious Two Oceans Marathon.

Steyn’s initial foray into the marathon scene was modest, with a debut at the Comrades Marathon that, while impressive, flew under the radar. However, her entry into the Two Oceans Marathon in 2016 hinted at the potential that lay within. Despite finishing 30 minutes behind the winner, Steyn’s time was a harbinger of the greatness that was to unfold in the years to come.

By 2018, Steyn had shattered any notions of being an underdog by clinching her first Two Oceans victory with a stunning performance that etched her name into the annals of the marathon’s history. Her subsequent victory in 2019, where she narrowly missed breaking a 30-year-old record, solidified her status as a force to be reckoned with.

The pandemic may have delayed her pursuits, but Steyn returned with a vengeance in 2022, breaking the coveted 3:30 barrier and setting a new record, a feat she outdid the following year with an even more impressive time. These victories were not just personal triumphs but moments of national pride, bringing her family and supporters immense joy.

As Steyn gears up for her fifth title attempt, her focus remains as unwavering as ever. Her recent victories at the Vaal Marathon and the Om Die Dam 50km, both in record time, indicate she is in prime form. Yet, Steyn’s humility shines through, as she prefers to highlight the role of her club, Phantane, and its founder, Mdu Khumalo, in her journey. Her influence on the club and its athletes, especially the women, underscores the impact of her success beyond her personal achievements.

The Two Oceans Marathon is not just a race for Steyn; it’s a testament to her dedication, resilience, and the support network that has been instrumental in her rise. As she stands on the precipice of making history once again, the marathon world watches in anticipation, knowing that Steyn’s legacy is one of not just breaking records, but of inspiring a generation of runners to dream big and aim higher.

Jamaican athlete contemplates quitting sport following two-year doping ban

Jamaican runner Tiffany James-Rose has opened up on potentially quitting competitive athletics after she was slapped with a two-year ban by the Athletics Integrity Unit.

The 2016 World Under-20 champion Tiffany James-Rose, a Jamaican 400m runner, has been left in a state of dilemma as she thinks about her future in the sport.

This comes after she was slapped with a two-year ban by the Athletics Integrity Unit (AIU) for a whereabouts violation with her ban commencing on November 2023 and will extend to November 2025.

The suspension came about after James-Rose missed out-of-competition tests within 12 months, leading to a violation of anti-doping regulations. As per SportsMax, the circumstances surrounding the missed tests are tied to her pregnancy and at the time James-Rose was four months pregnant when she missed two of her three tests.

“I found myself in a situation where I had to be making trips to neighbouring states for emergency visits because of my pregnancy and, unfortunately, it happened on the two times when I was there," she told Sportsmax. TV.

“My husband’s father was here when they knocked on the door and I wasn’t here. It was like ‘Why did it have to happen on the two days that I did a morning visit and not on Sunday or something like that.”

James-Rose disclosed that she had difficulties with the immigration process as she sought to relocate to the United States.

Meanwhile, despite her love for track and field, James-Rose is enjoying motherhood and is uncertain about her future in competitive athletics.

"I think I will have to make that decision by the end of this season (2024) because even though I can't compete, I want to get my mind and body ready," she added.

“I can’t really say for sure. I am extremely happy. I am loving it (motherhood). Track and field is my first love but I think I have found true love and right now I am just living in the moment of motherhood and just enjoying the moments with my son and my husband for now.

“I mean, the suspension ends in November of 2025 so time will tell, I don’t know for sure what my decision will be. It’s (track and field) something I would love my son to grow and see me doing so it’s definitely a decision to be made,” she said.

Paris Olympics to feature vibrant purple track for athletics events

A new look is coming to athletics at this summer’s Olympic Games in Paris. The track at the Stade de France will be a vibrant purple instead of the traditional terracotta color, which organizers hope will stand out to a global audience and produce record performances for the world’s best athletes.

Italian rubber manufacturer Mondo has begun the production of the 17,000-square-meter purple track, which will be packed and transported to the French capital in the coming weeks for the start of the Olympic Games in July. The Paris Olympic organizing committee chose the color to honor the Games being the first to achieve full gender parity on the field of play.

The track will be made of three colors: two shades of purple (one a lighter lavender, and the other a darker shade), and grey, which will be used on the outer side of the track. Mondo has supplied track and field surfaces for the last 10 Olympic Games, dating back to the 1984 Games in Los Angeles.

Following in the footsteps of the Olympic medals for 2024, the track will be made from nearly 50 per cent renewable or recycled materials, which is 30 per cent higher than for the London Olympics in 2012.

Mondo claims the purple track will be faster than the one used at the Tokyo 2020 Olympics, where three world records were broken, including the men’s and women’s 400m hurdles set by Norway’s Karsten Warholm and American Sydney McLaughlin-Levrone.

“We have changed the design of the cells in the lower layer of the track compared to what was used in Tokyo,” said Maurizio Stroppiana, vice president of Mondo’s sports division to Olympics.com. “This reduces the loss of energy for the athletes and returns it at the best possible point in their movement.” 

The cost of the purple track is estimated to be around three million euros (CAD $4.5 million). Forty-six of the 48 athletics events will be held on this track (the marathon and the race walk are held on a road course). The race walks will be contested at Pont d’Iena, and the marathon events will begin at the Hôtel de Ville (city hall) and end at Les Invalides, with runners traversing many of the city’s most iconic sites and Olympic venues throughout the historic French revolution route. 

Linet Masai headlines Enschede Marathon

Former World 10,000m champion Linet Chepkwemoi Masai will headline the 21st edition of the Enschede Marathon slated for April 21, 2024 in Enschede, Netherlands.

The 34 year-old who is also the 2008 Olympic 10,000m bronze medalist, comes to this race with the fastest time on paper of 2:23.46 that she got six years ago at the Amsterdam Marathon.

Masai who is born in Kapsokwony, Mount Elgon District in Bungoma County will have to get past her compatriot, the 26 year-old, Caroline Jepchirchir, who also comes to this race with a life time best of 2:26.11 that she got at this same course two years ago.

The two will also face four times Belgium National champion, Hanne Verbruggen who comes to the race with a personal best of 2:26.32 that she got last year at the Zurich Maraton de Sevilla, where she finished in seventh place.

Another title contender is Kenya’s Hildah Cheboi who comes to this race with the fourth fastest time on paper of 2:28.31 that she got at home, last year at the Standard Chartered Nairobi Marathon where she finished in position four.

The race organizers have assembled a strong field to try and chase the race course record of 2:21.10, set two years by Maurine Chepkemoi from Kenya.

LEADING TIME

42KM WOMEN

Linet Masai                (KEN) 2:23.46

Caroline Jepchirchir  (KEN) 2:26.11

Hanne Verbruggen    (BEL) 2:26.32

Hildah Cheboi            (KEN) 2:28.31

Pamela Jelimo set to receive Olympic silver after Ekaterina Guliyev's doping ban

South Africa's Caster Semenya has been elevated to gold with Kenya's Pamela Jelimo set for silver after doping reshuffle in 2012 Olympics 800m.

Former Olympic 800 champion, Pamela Jelimo, is poised to be awarded the 2012 London Olympic 800m silver, marking a significant shift in the event's final standings due to doping violations.

This development comes after the Russian Athletics Federation (RusAF) announced a four-year ban for Ekaterina Poistogova-Guliyev for historic doping offences, leading to a reshuffle of the medal positions from the London games.

The ban, which results from violations between July 2012 and October 2014, voids all of Poistogova-Guliyev's results from that period, according to a RusAF statement. 

The athlete, who initially competed for Russia before switching allegiance to Turkey, was implicated in the use or attempted use of banned substances, with evidence drawn from the Moscow anti-doping laboratory.

The case has had far-reaching implications, not only for Poistogova-Guliyev but also for other athletes in the 2012 Olympic 800m event. 

Pamela Jelimo, the London Olympic bronze medallist, will be elevated to silver, and American Alysia Montano, who finished fifth, is set to inherit the bronze, pending official confirmation.

This adjustment stems from a broader investigation into systematic doping within Russian athletics, spearheaded by the World Anti-Doping Agency (WADA). 

WADA had initially recommended a lifetime ban for Poistogova-Guliyev in 2015, alongside the stripping of her London medal, as part of its findings on state-sponsored doping.

Although the Court of Arbitration for Sport (CAS) imposed a two-year ban on Poistogova-Guliyev in 2017, her results were initially voided only back to October 2015, allowing her to retain her Olympic medal temporarily. 

The recent decision by RusAF to extend the voiding of her results to July 2012 effectively strips her of the medal, subject to final approval by the International Olympic Committee (IOC).

The women's middle distance events at the London Olympics have been notably affected by doping, with three runners in the 800m final, including Poistogova-Guliyev, Mariya Savinova, and Elena Arzhakova, having their results voided due to doping offences. 

Jelimo's elevation to the silver medal position comes after a long wait; it took 10 years for her to be awarded the bronze medal for the same event, following the disqualification of Maria Savinova for doping violations. 

The reallocation of medals in cases of doping violations is a complex and often slow process, involving multiple organisations including WADA, CAS, RusAF, and the IOC. 

The final decision on the redistribution of medals from the 2012 Olympics will be closely watched by the athletics community and represents a critical step in the ongoing fight against doping in sport.

Poistogova-Guliyev's ban, which lasts until 2026, reflects a deduction for the time served under her previous CAS-imposed sanction. 

In addition to her case, RusAF has announced a two-year and six-month ban for 3,000m steeplechaser Nikolay Chavkin for similar doping offenses.

Kennedy Kiprop Cheboror slapped with a two-year ban by AIU

Kennedy Kiprop Cheboror is the latest Kenyan to be added to the list of shame after violating an anti-doping rule.

Kennedy Kiprop Cheboror is the latest addition to the doping list of shame after being slapped with a two-year ban by the Athletics Integrity Unit.

Earlier this year, the 33-year-old was provisionally suspended for whereabouts failures and after enough investigation, the athlete has now been banned for two years.

As per the AIU, all his results from December 27 have been disqualified after he missed three tests in the twelve-month period beginning on November 6, 2023. He first missed a test and a filing failure on November 6 last year.

Cheboror then missed other two tests on November 28 and December 27. As per the AIU, the athlete’s whereabouts information stated that he would be at an address in Kapsabet, Kenya on the first missed test during his specified 60-minute time slot between 19:00-20:00 (the “Camp Address”).

“In summary, a Doping Control Officer (“DCO”) and a Doping Control Assistant (“DCA”) arrived at the Camp Address on 6 November 2023 at 19:00.

“The DCO and the DCA met a man who informed them that the Athlete was in his off-season at his home (and consequently not at the Camp Address where he resided during the training season).

“The man called the Athlete and informed the DCO and the DCA that the Athlete had said that he was in Eldoret and would not be able to make it to the Camp Address within the 60-minute time slot.

“Therefore, on 9 November 2023, the AIU wrote to the Athlete requesting his explanation for an apparent Missed Test/Filing Failure which occurred on 6 November 2023 by no later than 23 November 2023,” AIU’s statement read in part.

Hillary Bor Smashes His American Record at Cherry Blossom 10-Miler

Ugantda's Sarah Chelangat (51:14) broke the women's course record as American Emily Durgin (51:26) ran fast to finish second.

Two-time Olympic steeplechaser Hillary Bor enjoyed a triumphant return to the nation’s capital, winning his second consecutive USATF 10-mile championship title this morning at the Credit Union Cherry Blossom 10-Miler and lowering his own national record by a healthy 15 seconds in the process.  Bor, 34, who was coming off of a strong half-marathon debut in New York City three weeks ago, finished third overall behind Kenyans Wesley Kiptoo (45:54) and Raymond Magut (45:55), clocking 45:56.  Another American, Nathan Martin, also ran under Bor’s previous record of 46:11, stopping the clock at 46:00.

“Last year when I ran this race I ran 46:11 and it shows the fitness,” Bor told Race Results Weekly while wrapped in an American flag.  “I went to Rabat for my steeplechase.  I broke my foot and still ran 8:11.  Last summer I was really, really struggling with the injury; I was just rehabbing from June to September.”

But today Bor –who represents Hoka, and like last year wore bib 13– felt healthy mile after mile.  In cool and sunny conditions he was in the lead pack of seven at 5-K (14:14), and was the race leader at 10-K (28:36) where eight men remained in contention for the overall title including Kiptoo, Magut, Kenya’s Shadrack Kimining, and Americans Teshome Mekonen and Biya Simbassa.  The leaders were averaging 4:38 per mile, but Bor felt the pace slow a little bit past the 10-K mark.

“Between 10-K and 15-K, we slowed down,” Bor continued.  “We kind of wait and look at each other.”

With less than a mile to go, four men still had a chance for the win: Bor, Kiptoo, Magut and Martin.  The race wouldn’t sort itself out until the final 800 meters where the course goes uphill, turns left, then goes back downhill for the finish line adjacent to the Washington Monument.  Bor thought he could take the overall win, but Kiptoo had other ideas.

“The last 800 I was just kind of waiting,” said Kiptoo, who runs for Hoka Northern Arizona Elite.  “I was like, everybody is making a move and I was like just good to wait until that last 600, and that’s where I knew I was going to win.”

Kiptoo streaked to the finish line to take the overall title, but only had a second on Magut and two seconds on Bor in the end.  On the financial front Bor was the big winner, earning $10,000 for the USATF title and another $2,000 for finishing third overall.  Kiptoo earned $6,000 for the overall win plus a $1,000 bonus for running sub-46:00. Magut won $3,750 for finishing second overall and running sub-46:00 (time bonuses were only available for the first and second place finishers).

“The fitness is there,” said Bor, who will move back to the track where he hopes to make his third consecutive Olympic team in the steeplechase.  “Ten miles has been good to me.”

Today’s race was bittersweet for Martin.  The 34-year-old, who finished seventh at the Olympic Trials Marathon in February, ran an excellent race, breaking the national record, but still ended up second in the national championships.

“I was going for the win,” Martin told Race Results Weekly.  “A mile to go I tried to take off and gap people and it didn’t work out.  But, it was an awesome time.”

In the separate early-start elite women’s race, Uganda’s Sarah Chelangat repeated as overall champion in a new course record of 51:14.  The 22-year-old led from gun to tape, and her time was a whopping 50 seconds faster than last year.  She earned a total of $7,000: $6,000 for the win and $1,000 for breaking 52 minutes.  She said that she had come to win.

“I’m happy,” said Chelangat, who represents Nike.  “It is hard when you are running alone, but I’m happy because I won the race.”

Behind her, American Emily Durgin was running the race of her life.  Durgin, 29, who represents adidas, moved from a chase pack of three at 10-K (31:45), where she ran with Ethiopians Kasanesh Ayenew and Tegest Ymer, to running alone by the final mile.  She was too far behind Chelangat at 15-K to try for the overall win, but she kept pushing because she wasn’t sure if Rachel Smith (Hoka), the recently crowned USA 15-K champion, was catching up.

“The last mile I was more like, I hope Rachel doesn’t come from behind again,” Durgin said, referring to the USA 15-K Championships on March 2 where Durgin finished third.  “At that point I was still trying to maintain a good time, and coming into this race I was like, I really want to win a national title, but I also wanted to run a fast time.”

Indeed she did.  Durgin’s time of 51:26 was only three seconds slower than Keira D’Amato’s USATF record for an all-women’s race set in 2020 at a special event here in Washington during the pandemic.

“If I ended up second here today and still ran fast I was going to be happy with it,” Durgin continued.  “Thankfully, I think I gapped Rachel enough so she wasn’t able to out-kick me this time.”

Aga breaks course record in Daegu

Ethiopia’s Ruti Aga chopped 48 seconds off the course record at the Daegu Marathon, winning the World Athletics Gold Label road race in 2:21:08 on Sunday (7).

Kenya’s Stephen Kiprop, meanwhile, won the men’s race by a comfortable 36-second margin in 2:07:04.

In the women’s race, the lead pack passed through 10km in 33:23 but by 20km, reached in 1:06:17, the front group had been reduced to just three women: Aga, Kenya’s Evaline Chirchir, and Bahrain’s Tigist Belay. Angela Tanui – the fastest woman in the field – had dropped behind by about nine seconds by this point.

The same lead trio passed through the half-way point in 1:10:00, then Aga started to make a break a few kilometres later. By 30km, which Aga passed in 1:38:50, she had a 31-second lead over Chirchir. Tanui, meanwhile, had moved up into third, 12 seconds behind her compatriot.

Aga reached 35km in 1:55:28, which suggested a finishing time comfortably inside 2:20. But the Ethiopian – who was contesting her second marathon of the year, having equalled her PB of 2:18:09 in January – then started to tire in the final few kilometres.

Tanui, meanwhile, was going from strength to strength and started to catch glimpses of the Ethiopian on the longer stretches. Fortunately for the tiring Aga, the lead she had built up earlier in the race provided enough of a cushion for her to maintain the lead as she entered the Daegu Stadium – venue of the 2011 World Championships – and crossed the finish line in 2:21:08, breaking the course record of 2:21:56 that had been set by Eritrea’s Nazret Weldu in 2022.

Tanui finished second in 2:21:32, then Chirchir followed 40 seconds later. Australia’s Commonwealth champion Jessica Stenson came through for fourth place in a PB of 2:24:01.

By contrast, a large lead pack remained in contention in the men’s race and it was only in the final few kilometres that the group finally split apart.

They went through the first 10km in 29:48, and 20 men were still in contention at half way, reached in 1:03:20. Even by 30km, which was passed in 1:30:19, there were 18 men in the lead pack.

But at 35km (1:45:46), Stephen Kipruto started to push the pace. The lead pack, which still comprised 14 men, started to break up, and two kilometres later there were just five men out in front.

Cherop and fellow Kenyan Kennedy Kimutai made a break at about 37km, opening up some significant distance on the few remaining opponents. But they didn’t run as a duo for long, because Cherop then managed to carve out a lead of his own with just under three kilometres remaining.

He continued to extend his lead to the end, eventually crossing the finish line in a PB of 2:07:04. Kimutai held on for second in 2:07:40 and Tanzania’s Alphonce Simbu claimed third place in 2:07:55.

Leading results

Women

1 Ruti Aga (ETH) 2:21:08

2 Angela Tanui (KEN) 2:21:32

3 Evaline Chirchir (KEN) 2:22:12

4 Jessica Stenson (AUS) 2:24:01

5 Tigist Belay (BRN) 2:24:39

6 Sandrafelis Tuei (KEN) 2:26:57

Men

1 Stephen Kiprop (KEN) 2:07:04

2 Kennedy Kimutai (KEN) 2:07:40

3 Alphonce Simbu (TAN) 2:07:55

4 Ben Chelimo (KEN) 2:08:04

5 Kaan Kigen Ozbilen (TUR) 2:08:19

6 Gilbert Kibet (KEN) 2:08:32

Marathon debutante Fikir leads Ethiopian double in Paris

Mestawut Fikir excelled on her debut at the distance by winning the Schneider Electric Paris Marathon in 2:20:45, while compatriot Mulugeta Uma made it an Ethiopian double by taking the men’s title in 2:05:33 at the World Athletics Elite Label road race on Sunday (7).

In a close finish, Fikir won by three seconds from fellow Ethiopian Enatnesh Tirusew, who was also making her marathon debut. Kenya’s Vivian Cheruiyot, the 2016 Olympic 5000m champion and four-time world champion on the track, was third in 2:21:46 in what was the 40-year-old’s first marathon in five years.

Uma won the men’s race by 15 seconds from Kenya’s Titus Kipruto. Elisha Rotich, the course record-holder and 2021 winner, was third this time in 2:06:54.

A pack of about 10 women ran together during the early stages, with Ethiopia’s Rahma Tusa leading them through 10km in 33:23. That pack had reduced to six women by the time they reached half way in 1:10:11, with Tusa still leading from Tirusew and Fikir while Cheruiyot bided her time at the back of the pack.

By 30km, Cheruiyot had fallen about 20 seconds behind the leaders with Tusa still pushing the pace out in front. But the long-time leader started to fade a few kilometers later as Fikir and Tirusew made a break.

The Ethiopian duo continued to run side by side through the closing kilometers while Cheruiyot rallied back and made her way up into third place. In the final push, Fikir broke away from her compatriot to win in 2;20:45, while Tirusew claimed second place in 2:20:48. Cheruiyot crossed the line 58 seconds later.

The men’s race played out in similar fashion, the large lead pack going through 10km in 29:08 and half way in 1:02:09, at which point they were on track to challenge Rotich’s course record of 2:04:21.

The pack became strung out over the course of the next 10 kilometers with Kipruto leading them through 30km in 1:28:27, closing followed by Uma and his fellow Ethiopians Deso Gelmisa and Dejane Megersa.

Kipruto continued to lead through 35km, at which point he had just three others for company: Gelmisa, Uma and Kenya’s Bethwell Kipkemboi. Uma then started to pick up the pace and overtook Kipruto with just a few kilometers to go. Further back, Rotich was making his way through the field.

Uma continued to extend his lead over Kipruto in the closing stages and he went on to win in a PB of 2:05:33, finishing 15 seconds ahead of Kipruto. Rotich passed a fading Kipkemboi to take third in 2:06:54.

Kenyan Titus Kimutai Kipkosgei won the 2024 Wizz Air Milano Marathon

The Kenyan - with his new personal best - won the finish line in Piazza del Duomo. In the women's race, Ethiopian Tigist Memuye Gebeyahu won.

Kenyan  Titus Kimutai Kipkosgei  won the 2024 Wizz Air Milano Marathon . With a time of 2h07'12" he crossed the finish line in Piazza del Duomo first. It is also his new personal best (the previous one was 2h07'46").  

Raymond Kipchumba Choge and defending champion Andrew Rotich Kwemoi complete the podium. In the women's race , Ethiopian Tigist Memuye Gebeyahu won in 2h26'32". Second was Jepchirchir in 2h27'13". Third was Fantu Gelasa with a time of 02h30'52".

In the men's race, the pace is fast from the start with a passage of 29:56 at 10km for a group of a dozen athletes, then 1h03:43 at half. Shortly after the 30th km (1h30:51) further selection with a quartet on the run: Kwemoi, Kipkosgei, Choge and Isaac Kipkemboi Too (then seventh in 2h11:16). The challenge for the victory lights up at the 34th km with the explosive action of Kwemoi but shortly before the 38th km he is caught by Kipkosgei who takes the reins of the race and takes off. Towards the last kilometre, the Ugandan pays for the attack and is also overtaken by Choge. At the foot of the podium were the Ethiopians Gerba Dibaba (2h08:25) and Barecha Tolosa Geleto (2h08:27). “I am very happy with my test - comments Kipkosgei - and with having obtained the staff in such a beautiful city. I preferred to run at my own pace, I was very careful to manage my strength. When I reached the lead of the race I charged up and found the energy for the final sprint.

Thanks Milan also for all the support along the way." More than 6900 reached the finish line, supported by 15 "cheering points", three of which were animated by Milanese clubs present and noisy with many young athletes ( Atletica Meneghina , Milano Atletica and Aspes ).

The initial protagonist of the women's race is the Ethiopian Gelasa who passes the half way mark in 1h10:34 and the 30th km in 1h40:59, however the pace turns out to be too fast with the decisive comeback of Memuye, leader of the race, and also of Jepchirchir who takes second place. Fourth was the Australian Sarah Klein (2h32:55), fifth the Ethiopian Tigist Bikila (2h32:59). “I no longer expected to be able to regain my head - the words of the winner Memuye - but I believed in it until the end. For me it is a great satisfaction, because Milan marks my return to racing after a long injury. In Ethiopia I train with the world record holder Tigist Assefa and the world champion Amane Beriso, both of whom encouraged me before leaving for Italy". First of the Italians was Giovanni Vanini (Cardarchitettura), fifteenth in 2h25:08, and in the women's category Nadine De La Cruz Aguirre (Gs Il Fiorino, 2h52:08) placed eighth : in a Lombard key the top is the double 15th place with Vanini and Chiara Milanesi (Runners Bergamo), 2h58:44 among women. Among the many people who experienced a Sunday dedicated to solidarity connected to the Boris Becker relay for Fondazione Laureus Italia, Silvia Salis and Paolo Kessisoglu: Federica Curiazzi, Beatrice Foresti, Giuseppe Dino and Daniele Breda), Elisa Di Francisca for WeWorld, Massimo Ambrosini, Rachele Sangiuliano and DJ Ringo for Fondazione Italiana Diabete, Pietro Arese and Andrea Lalli for Fiamme Gialle, Juliana Moreira for Magical Cleme. A Sunday also animated by the Levissima Family Run, with over 8 thousand runners including children and adults of all ages, and preceded by the Milano Running Festival presented by Sky, 40 thousand attendees from Thursday to Saturday.

Edwin Kurgat, Laura Galvan defend Carlsbad 5000 championships on race’s new course

Reigning champions Edwin Kurgat of Kenya and Laura Galvan of Mexico successfully defended their titles in the Men’s Elite and Women’s Elite races to cap Sunday’s Carlsbad 5000.

The annual road race in Carlsbad Village, with events throughout the day for runners of different ages and skill levels, featured an updated course that benefited from the picturesque weather.

Under blue skies with only wispy clouds, competitors ran parallel to the coastline on Carlsbad Boulevard. They were cheered on both by spectators there to take in the “World’s Fastest 5K” and the beachgoers who became impromptu fans.“The new course is way fun,” said Kurgat. “You don’t have to think about much, so I like it better than last (year’s) course.”

Kurgat’s appreciation for the course manifested in a final time of 13:46.11. His 4:26 pace edged him ahead of New Zealand’s Matt Baxter, who finished second at 13:47.74.

“I felt surprisingly good throughout the entire race,” said Baxter, who ran a 4:27 pace. “I just couldn’t quite hold onto Edwin as we came up that last hill … When I saw him in sights coming through his home stretch, I was giving it everything, because I knew if I was even close to Edwin, it was going to be a day I could be happy with.”

With a mile remaining and the runners coming up the slope, the 2019 NCAA cross-country champion from Iowa State Kurgat gained separation.

Kurgat and Baxter pulled away from American Ben Veatch — who, at Indiana University set the USATF American Junior indoor 5K record with a since-broken 13:57.27. Veatch finished third on Sunday with a time of 14:09.39.

His repeat first-place performance at the Carlsbad 5000 continued an impressive 2024 for Kurgat, who in January ran a 12:57.52 in the indoor 5,000 meters at the John Thomas Terrier Classic in Boston.

An Olympic-qualifying time to his credit, Kurgat’s attention for 2024 turns to Paris and the Oymmpics. 

“It’s a big year, Olympic year. I wanted to come here, have some fun, take a quick break and I wanted to use (Carlsbad) as part of my training,” Kurgat said.Likewise, fellow repeat Carlsbad 5000 champion Galvan ran an Olympic-qualifying time during the World Championships last August in Budapest, Hungary.

A native of La Sauceda, Guanajuato, Galvan will represent Mexico in Paris for the 5,000 meters. She has designs on qualifying for the 10,000, as well.

Ahead of competing for the nation this summer, onlookers at the Carlsbad 5000 waved Mexican flags for Galvan on Sunday.

“I really like the atmosphere,” she said. “It was crazier than last year because last year, we had many turns (on the course) ... The crowd was really, really amazing.”An enthusiastic crowd made for a welcoming environment to Galvan amid the intensity of Olympic preparations.

“Stress builds up. Coming here to a race like this makes it fun,” Galvan said. “I said, ‘If I win, great. If I don’t, it’s fine.’ Because what I wanted to do as much as winning was having a good race.”Galvan accomplished her goal of running a strong race, and winning again came with that.

She finished with a time of 15:19, 20 seconds ahead of second-place finisher, Marissa Howard. Carrie Verdon came in third at 15:49.

Each champion’s successful defense ahead of their respective pursuits of Olympic success provided fitting punctuation to an all-around idyllic spring North County day.

San Diego running legend Meb Keflezighi, a part-owner of the race, summed it up this way: 

“Great turnout from the crowd, great turnout from the participants and perfect weather.” 

Russ Cook (aka the Hardest Geezer) has just become the first person to run the entire length of Africa

Russell Cook, the man nicknamed "Hardest Geezer", has successfully run the full length of Africa, crossing the finish line in Tunisia after 352 days.

Before he set off on the mammoth challenge to run the entire length of Africa, he said he hoped to look back at his life and have no regrets. 

The 27-year-old from Worthing, West Sussex, said he had struggled with his mental health, gambling and drinking, and wanted to "make a difference". 

After running through 16 countries, he has raised in excess of £700,000 for charity and has completed his final run.

As he crossed the finish line at about 16:40 BST in Ras Angela, Tunisia, Mr Cook was greeted by a shouting crowd, with many chanting "geezer".

"I'm pretty tired," he told reporters and in a post on X, formerly known as Twitter.

Mr Cook told those who had been following his journey to the finish line: "Mission completed."

Mr Cook initially planned to run 360 marathons in 240 days, with no rest days

A lot has changed since Mr Cook set off from home in February 2023. 

His initial plan to run from Tunisia to South Africa, completing 360 marathons in 240 days with no rest days, was soon halted by a lack of an Algerian visa - a hindrance that would later resurface.

But after a last-minute switch, he set off on foot from South Africa's most southerly point on 22 April - a journey that would take him through cities, rainforests, mountains and the Sahara Desert.

Mr Cook and his team had cameras, phones, cash and passports stolen in Angola

After ticking off South Africa and Namibia in 50 days, Mr Cook encountered his first major setback - an armed robbery. 

He and his support team had cameras, phones, cash, passports and visas stolen in Angola on 24 June. 

However, as with many stumbling blocks he would face throughout the challenge, the ultrarunner vowed to soldier on. 

Health scares

Consistently running more than a marathon a day began to take its toll. 

After some minor tummy troubles in the early weeks, he was forced to take his first rest day after doctors found blood and protein in his urine on day 45. 

But it was recurring back pain that caused the most concern. 

On day 200, Mr Cook was forced to reduce his mileage and intensity at the request of a doctor in Nigeria - even missing consecutive days on day 205 and 206. 

But in true Hardest Geezer style, he was not to be stopped. 

He said: "I took a couple of days to get some scans. No bone damage so figured the only option left was to stop mincing about like a little weasel, get the strongest painkillers available and zombie stomp road again." 

Visa issues

After overcoming everything in his path, it was a single piece of paper - an Algerian visa - that cast doubt over the entire challenge on day 278. 

Mr Cook was forced to halt while he waited to find out his fate as to whether he could secure permission to cross the border into Algeria from Mauritania.

"If we don't get the visas, then it is game over," he said at the time. 

His public appeal video on X, formerly Twitter, was seen by 11 million people - even catching the attention of the site's owner Elon Musk, as well as MPs Tim Loughton and Alexander Stafford and the Home Office. 

The increased attention on the challenge eventually paid off as the UK's Algerian embassy announced he would receive a courtesy visa on the spot.

The final stretch

After the setbacks, all that separated Mr Cook and the finish line was the small task of the Sahara Desert. 

The tarmac roads ran out, as did the signal and any signs of civilisation. But an end date was set: 7 April, 2024. 

Ramping up his mileage to make up for lost time, Mr Cook made the decision to run through the night due to the intense daytime heat and sandstorms. 

Party time

Mr Cook finished running the length of Africa on 7 April

Months turned into weeks, and weeks turned into days. 

Finally, on Sunday afternoon April 7, 2024, Mr Cook laced his trainers one last time - at least for now - as he set off for Tunisia's most northerly point.

Joined by supporters from across the world for the final marathon, Mr Cook completed the challenge. 

The celebrations will go long into the night - helped by a finishing party performance by British punk band Soft Play, formerly Slaves, at a hotel in Bizerte.

And the Hardest Geezer will finally get his hands on the one thing he has been craving since day one - a strawberry daiquiri.

Boston Marathon dog Spencer honoured with statue on race route

In a heartwarming tribute to the “official dog” of the Boston Marathon, a statue of Spencer the golden retriever was unveiled in Ashland, Mass., on the weekend, CBS News reported. Spencer’s presence along the marathon route was legendary as he stood for hours, rain or shine, to bring joy to thousands of passing runners.

The beloved furry ambassador died of cancer in 2023 after a three-year battle, with his sister, Penny, dying only days later. In a 2022 ceremony, the Boston Athletic Association (B.A.A.) named Spencer the marathon’s official dog; they unveiled a portrait of Spencer in 2023 before he died.

Spencer’s story goes beyond being a marathon spectator–he is also a symbol of resilience and compassion. From carrying the Boston Strong flag after the 2013 bombings to excelling in his role as an official therapy dog, Spencer offered encouragement to many.”We had lines of people when Spencer was with us, lines of people,” Spencer’s owner, Rich Powers, told CBS News. “Not talking like three or four people, it was like 20 people deep waiting to take a picture. They’re stopping the marathon to take a picture with Spencer, and he loved every second of it!”

The idea to immortalize Spencer with a statue came from runners and community members. After some local fundraising, sculptor Jeff Buccacio meticulously crafted a tribute that captures Spencer’s essence. Though denied a place on town property, Spencer’s statue found a home on private land, graciously offered by local residents, that overlooks the route where Spencer once stood. Powers is now training two pups, called Jimmy and Jade, to step into Spencer’s shoes and carry on his tradition along the sidelines of the race every April. “Thank you to all that helped to make this happy,” Powers said at the statue reveal. “Spencer is back on the marathon route.”

Kipkorir and Kebeda win a record Madrid Half Marathon

The Kenyan and the Ethiopian claimed victory in the 23rd edition of the event, marked by the record number of participants with 21,000 runners

Kipkorir and Ethiopian Aberash Shilima Kebeda were awarded victory at the twenty-third edition of the Madrid Movistar Half Marathon, marked by the participant record with 21,000 runners and the presence as godparents of Portuguese Rosa Mota and Ethiopian Haile Gebrselassie

The Kenyan Mike Kipkorir and the Ethiopian Kikkorir took the victory in the men's category after a final attack that found no response from their pursuers, reaching the finish line in 1h01:07, thirteen seconds less than the Ugandan Ezekiel Mutai.

The first Spaniard at the finish line was Ayad Lamdassem, tenth at the finish line, with 1h06:45.

In the women's category, the Ethiopian Aberash Shilima Kebeda dominated the test quite well to take the victory with 1h08:31, almost a minute and a half ahead of her pursuers, the Kenyans Beatrice Nyaboke Begi and Vivian Jerotich Kosgei, second and third, respectively.

Clara Simal from Madrid, from the Marathon Sports Group, organizer of the event, was once again the first Spanish finisher, also repeating the ninth place overall that she already achieved in 2023.

ProFuturo Career

The ProFuturo 5km Race was also held parallel to the Movistar Madrid Half Marathon. This solidarity test was born in 2016 with a clear objective: running for education.

The victory went to Claudia Moreno (20:15) in the women's category and to Sergio Salinero (17:20) in the men's category

The Paralympic athlete Lorenzo Albaladejo, considered the best athlete with cerebral palsy in the history of Spain in speed events, also completed the test, as did Rosa Mota, the Portuguese marathon runner, holder of the triple crown with an Olympic, World Cup and European marathon.

Another Kenyan clean sweep at Absa Gqeberha 10K

Another race, another Kenyan clean sweep! What’s new as the East Africans continue to show their dominance in road running circles with displays that leave their opponents wondering just what it is they should do to catch up?

Nothing really, except that some South African runners were left lamenting the presence of their adversaries from the east despite their having earlier welcomed it as good for competition.

Vincent Largat and Diana Chepkorir reigned supreme in the men and women’s races respectively to be crowned champions of the Absa Run Your City Gqeberha 10K in windy conditions on Sunday morning.

It was a result similar to the one from the inaugural race in the Friendly City last year in which the Kenyan duo of Daniel Ebenyo and Fridah Nedina reigned victorious.

While Chepkorir started the race as favourite given her stellar PB of 29:56 ran in Castellon, Spain in February, Largat came out of left field to stun a confident group of South African runners who were out to run fast times.

Chepkorir ran home in a fairly good time of 31:15 ahead of Nancy Sang (31:39) and Ethiopian Selam Gebre (31:42) – with the three runners swelling their bank accounts by R30 000, R25 000 and R20 000 respectively.

The first South African woman home was Glenrose Xaba who finished way back in sixth place in a time of 33:04.Ahead of her in fifth place was Maxed elite Running Club’s Blandina Makatisi who broke Lesotho’s national record by a mere second in running a 32:05.

Such had been the low profile kept by Largat that he was not part of the elite men’s pre-race conference on Friday – so much so that the locals lamented the absence of the east Africans.

They did not know what hit them though as Largat pulled the proverbial rug from underneath their feat in a race that was tight until about the sixth kilometre when the top four – Largat, Elroy Gelant, Precious Mashele and Thabang Mosiako – broke away from the rest.

Fast finish

Largat proved to have a better kick at the end to breast the finish tape in a time of 28:01. National record holder Mashele appeared set for yet another runners-up berth as he did last year when he set the 27:35 mark only to be pipped at the finish by his Boxer Athletic Club teammate Gelant – the duo finishing just two seconds apart in 28:17 and 28:19.

Local boy Mosiako, who had been billed as the favourite, was fourth in 28:30 and surprisingly lamented the windy conditions as not being conducive to a good run. And to think there had been talk of him being at an advantage given he knows the route and is used to the conditions of his homeground.

The ‘slow’ race ensured that none of the local runners got to bank any of the incentives put aside for them for either breaking the national record or dipping under particular fast times.

All is not lost though, with the series still having four more races to go. Next up is the Run Your City Cape Town 10K on Sunday, May 12.

Portuguese kids 11 and under are not allowed to run a mile race in their own country and Bob Anderson feels this rule should be updated

"It is not fair that kids under the age 12 can not race a mile in Portugal nor kids under 18 can not race a 10k.  These out dated rules need to be updated,"  says Bob Anderson who is setting up a KATA running retreat in central Portugal opening in June.  In 2021 he opened his first KATA Running Retreat just 45 minutes outside of Nairobi Kenya.  Bob posted this on FB: 

As some of you might know, we are setting up our second KATA Running Retreat in Central Portugal.  We are in a small village called Monforte da Beira.  There are only 310 people in our village.  It is a very cool village with cobblestone streets, olive and cork trees nearby and miles of roads and trails for running, hiking and walking.  

We bought our Anderson Manor House Feb 1 of 2024.  It is an amazing three story place of 15,000 square feet with another 12,000 feet of out buildings and caves plus two acres of land with olive, fig, orange trees and a big area of land for our garden and farm animals.  We want to be as sustainable as possible like we are in Kenya and produce at least 50% of our food.  

This is going to be our base in Europe for us personally and the location of our second KATA Running Retreat.  We are welcoming our first guests in June. 

KATA (Kenyan Athletic Training Avademy) Running Retreat Kenya officially opened in Sept 2021. We currently have 22 Kenyan athletes living, eating and training with us.  We have eight rooms for guests and already we have had bookings from England, France, Poland, New Zealand and the US.  

Our training program is Train The Kenyan Way. We currently have five accredited AK coaches on staff.  Already our top KATA runners are running world class times.  Peter, one of our top runners just recently clocked 27:54 for a 10k race in the US. We also stage kids races at KATA.  Kids of all ages.  (Third photo)

Anyway, things are going well for us and we look forward to develope our second location in Portugal.

One thing we do monthly is a time trial plus we regularly stage races.  Our Double Road Race Federation company founded in 2010 is the owner of these projects.  We stage three races in Northern California annually attracting nearly 1500 runners as well. 

One of the events we have been doing since 2010 is the Bob Anderson Kids mile.  It is an event for kids 13 and under. In Palo Alto, California last December we had over 70 kids run our mile, some as young as 2.  We let their parents decide if their child is capable of running (or walking) a mile.  

Each of our kids get  a medal, a t-shirt and a chance to win a raffle prize.  We also give out a special medal for each winner for their age.  2-3-4-5 and so on.  The kids love our event and we have had over one thousand kids participate over the years.  There has never been a problem.  

Let’s get back to the point of this post.  To celebrate the opening of our new retreat in Portugal I asked the Mayor of our village if we could stage a race in conjunction with their summer festival in June.  It would be Monforte da Beira first running race ever. The mayor thought it was a good idea and we started things rolling for our June 23rd event.  Besides the 10k we also would do a 3k hike/walk and our Bob Anderson kids mile (for kids 13 and under).  

So I hired a race director Nuno.  He said he could handle everything.  I did not know at the time that he had never put on a race before.  He said he was very connected to the running scene since he had been running for like 15 or more years.  

Things were moving along fairly well until April 5.    After paying him for a month he informed me that only kids 12-13 could run our mile race and no one under 18 could run our 10k race.  

I told him this was backward. Maybe it was too strong of a word but it reminded me of the time in the US where women were not allowed to run over a half mile and certainly not a marathon. 

I mention that in the US we have thousands of kids under the age of 12 running one mile races and beyond. Plus even more kids under 18 running 10k and beyond.

I found this story from September 2023, 

“Olivia Hawes of Blacksburg (USA) holds world records for running and when she crossed the finish line last week for a 6.15K in Virginia Beach, she topped 200 total miles in her young career. She has run more than 20 5Ks in nine different states and has a goal to run one in all 50 states. The unbelievable fact is that Hawes is only two years old. 

She has the fastest mile and most 5ks for a 1-and 2-years old along with being the youngest and second youngest competitor in the VA Commonwealth Games’ 33-year history.” (First photo)

Now this is an extreme example.  Two is young but there is even more examples of kids not only completing a mile or more race but loving every minute.  My grand kids ran races at age 4 and loved doing so.  I started running races at age 15 way back when and at 76 I still love running 

According to Nuno this is the rules of the Portugal Athletics Federation.  And since he “loves his country” he has to follow the rules.  Sorry but these rules are just not fair for kids under 18 in my opinion, 

So I told Nuno that I can’t endorse these rules.  The Bob Anderson kids mile should be for all kids 13 and under.  Nuno then said we have to follow the rules of Portugal.  

I didn’t agree and even suggested not even doing a kids race as a compromise.  But he did not want to listen to anything I was saying. So he resigned not giving any notice.  Right now I have taken over the duties of race director of our June 23 event.  I simply could not endorse this rule.  We are new to portugal but certainly not new to running.  

Rotich spearheads Kenyan quest at Paris Marathon on Sunday

Kenyan marathoners face a stern test at the Paris Marathon on Sunday as Elisha Rotich spearheads the country's charge.

Rotich, who won the event in 2021 and is currently the course record holder with a time of 2:04:21, returns to the event after a two-year absence.

Rotich won the 2016 Cannes Marathon in France; the 2017 Chuncheon Marathon in South Korea and the 2018 Eindhoven Marathon.

Hillary Kipsambu, who finished third and sixth in the French Capital in 2021 and 2022, will be aiming to go one place better this time round.

Kipsambu, who won the Kosice Marathon in Slovakia in 2019 in 2:09:33,  will fancy his chance of going all the way. 

The 2023 Frankfurt Marathon champion Brimin Kipkorir is also in the mix for the title.

The Kenyan trio will be up against a formidable contingent from Ethiopia including the defending champion Gisealew Ayana.

The Ethiopian will be seeking to become the third person to defend the crown after Britain’s Steve Brace (1989 and 1990) and Kenya’s Paul Lonyangata (2017 and 2018).

Ayalew will have Mekuant Ayenew and Bazezew Asmare – all with PBs under 2:05:00 for the company in what is expected to be a competitive race

Japan’s Yuki Kawauchi will aim to challenge the African dominance while France’s Freddy Guimard will hope to impress on home turf. In the women's category, Vivian Cheruiyot lines up as a contender. Her last win was the 2018 London Marathon, where she clocked 2:18:31.

The 2016 Olympic 5000m champion will bounce back to marathon running at the age of 39 as her last marathon dates back to 2019.

Cheruiyot will have her work cut out against a strong Ethiopian field. Buzunesh Getachew, winner in Frankfurt last October, will lead the Ethiopian team and will be joined by Rahma Tusa, Etagena Woldu, Hailu Haven and Gelete Burka, winner of the 2019 Paris Marathon. More than 54,000 runners are set to take part in the event.

Following tradition, participants will set off from the Champs-Élysées to cover the gruelling distance of 26.2 miles, passing through some of the most beautiful Parisian spots.

The route will include the Place de la Concorde, the Opéra Garnier, the Louvre, Notre-Dame de Paris, the Musée d’Orsay, the Eiffel Tower, the Grand Palais and the Hippodrome d’Auteuil to name a few.

Daniel Simiu eyes Berlin Half Marathon course record

Daniel Simiu is not resting on his laurels as he targets the course record at the Berlin Half Marathon on Sunday.

World Half Marathon silver medallist Daniel Simiu has eyes on the course record as he returns to the Berlin Half Marathon on Sunday, April 7.

The course record currently stands at 58:42 and was set by Eric Kiptanui during the 2018 edition of the event. Simiu has been unbeaten so far this season, claiming wins at the 67° Campaccio-International Cross Country and the Sirikwa Classic Cross Country.

He now heads to the German capital confident and ready to pull off something unique with the course record part of his major plans. However, he faces a stern test from his compatriots since all the six runners that have personal bests of sub 60 minutes are from Kenya.

The 28-year-old has not yet run sub 59:00 and his PB stands at 59:04 which he will attempt to beat when he descends on the course. Last season, he stunned the world to win the Kalkutta 25k race with a world-best time of 1:11:13.

The record he set in India indicates that Ebenyo should be capable of running well under the course record in Berlin. Bravin Kiprop will also be in the mix after taking the Sevilla Half Marathon earlier this year and improving to 59:21, which at that time was a world-leading time.

Simon Boch is the fastest German on the start list with 61:23 while Samuel Fitwi returns to the race where he set his personal record of 61:44 a year ago.

Meanwhile, the women’s race will see Germany’s record holder Melat Kejeta, return to the streets of Berlin. Kejeta has won the race before but when she triumphed in 2018 with 69:04 she still competed for Ethiopia.

“My first goal is to run faster than the 66:25 I ran in Valencia last year. If all goes well during the race then I will try to attack my personal best,” she said.

Ftaw Zeray and Yalemget Yaregal from Ethiopia will certainly be her strongest challengers. Zeray has a PB of 66:04 while Yaregal was third at the Berlin Half Marathon last year in 66:27.

A Chunk of the Big Sur Marathon Course Has Fallen Into the Ocean

Race organizers are scrambling to find a solution with the race just a few weeks away.

With the news of Highway 1’s partial collapse near Rocky Creek Bridge earlier this week, Big Sur Marathon officials are scrambling to devise a solution before the race, set for April 28.

“As you can imagine, we have a variety of agendas,” Josh Priester told the Monterey Herald. “We have 25 days until the event.”

An official decision won’t be made until Friday at the earliest, but Priester says nothing—including running the full course—has been ruled out. The course typically begins at Big Sur Station and runs along Highway 1, ending in Carmel.

“CalTrans is still accessing everything,” Priester said to the Monterey Herald. “We are looking at a variety of options, including the race as it is. I would be hesitant, though, to say much more at this time.”

One lane remains open at the site of the collapse, which occurred just over half a mile from the Bixby Bridge, but only road workers are currently permitted to be in the area.

A similar incident in the past altered the 38-year-old race—a landslide in 2011 that occurred further south on Highway 1. The race has only been canceled twice, in 2020 and 2021, both owing to the COVID-19 pandemic.

The 2011 course was out-and-back, starting and finishing at the Crossroads in Carmel, veering off to Point Lobos State Park for one portion.

“That is a conversation we need to have with the State Parks,” Priester told the Monterey Herald. “We want to be able to collaborate with our agencies. Sometimes, courses have to change for a variety of reasons.”

This landslide occurred closer to the finish line than in 2011, making the prospect of altering the course a bit trickier, but Priester is hopeful. “As of now, we’re still offering all races,” Priester said. “We have a great committee of support for the marathon. I feel it more than ever.”

While the course is one of the most scenic marathons in the world, Priester admits that the very nature of its location, which provides such beauty, also makes it unpredictable.

“What makes the race so special and unique also makes it vulnerable,” Priester said to the Monterey Herald. “We have a great spot for these events. Sometimes Mother Nature does its thing.”

In a post on Instagram, race officials say they are working with various agencies, including CalTrans, California Highway Patrol, CAL FIRE, Monterey County Sheriff, and California State Parks, to find a possible solution for the marathon. An update is expected at 4 p.m. PT on Thursday.

“We’re working toward a great outcome for thousands of runners,” Priester said. “We want to be as transparent as much as we can. But we’re in holding pattern. We are optimistic the race will go on.”

San Quentin Prison Marathon Documentary to Air on ESPN

The award-winning film follows inmates as they train and run 105 laps around the prison yard.On April 8, ESPN will broadcast the long-awaited documentary, "26.2 to Life: Inside the San Quentin Prison Marathon."

The award-winning film has been eight years in the making, according to the filmmakers, who wrote on Instagram, "Our team never could have imagined going from the starting line at San Quentin to the finish line at Boston and now to ESPN!"The San Quentin Prison Marathon consists of 105 laps in the prison yard, a culmination event of the prison’s 1,000 Mile Club, the prison’s weekly run club, coached and sponsored by the Tamalpa Running Club.

The film documents the buildup to the prison’s marathon, following inmates on their journey to the finish line.

In 2023, a 2017 San Quentin Prison Marathon finisher, Rahsaan Thomas, completed the New York City marathon.

ESPN will broadcast the documentary at 9 p.m. ET on April 8. It will be available on ESPN+ immediately after. 

Amebaw and Yimer win 10km titles at Paris Festival of Running

Likina Amebaw, Jemal Yimer, Hagos Gebrhiwet and Caroline Nyaga were among the winners as athletes descended on Paris for the Festival of Running ASICS Speed Race 5km and 10km events on Friday (5).

Competition took place on an iconic 2.5km loop that started and finished at Palais-Royal in the shadow of the Louvre.

Ethiopia’s Amebaw and Kenya’s Loice Chemnung both dipped under 30 minutes in the women’s 10km, with Amebaw clocking a PB of 29:56 to win and Chemnung finishing just one second behind her. They were joined by Kenya’s Miriam Chebet during the first half of the race but Chebet was unable to maintain the pace and finished third in 30:41.

Finishing fourth, Nadia Battocletti improved her own Italian record to 31:19.

“It was a very amazing race. It was a fast race – I ran under 30 minutes, so I liked it,” said Amebaw, who was recently confirmed as joint runner-up in the 2023-2024 World Athletics Cross Country Tour.

She also voiced her ambition to return to Paris to compete in the No.1 Olympic sport at the Games in August.

“I have got to work hard, and I hope I will be at the Olympic Games,” she said. “Now I will get ready for track competition.”

Less than three weeks after his Seoul Marathon win in a PB of 2:06:08, Ethiopia’s Yimer matched his 10km best, running 27:43 to win the men’s race, also by one second.

Kenya’s Hillary Kipkoech was runner-up in 27:44 and his compatriot Vincent Kibet was third in 27:48.

Ethiopia’s multiple world and Olympic 5000m medallist Gebrhiwet was racing a couple of weeks out from his African Games 5000m victory, which followed a 5km win in the rain at the Podium Festival in Leicester, UK. In Paris he won the men’s 5km in 13:24 ahead of Mohamed Ismael (13:32) and Adel Mechaal (13:34).

Kenya’s Nyaga, who also raced in Leicester where she finished second, this time topped the women’s 5km as she secured a dominant win in 14:40 over Uganda’s Joy Cheptoyek and Belinda Chemutai, who ran 15:03 and 15:05, respectively.

Sawe sets race record to win Prague Half Marathon

World half marathon champion Sabastian Sawe improved the 14-year-old race record by winning the Prague Half Marathon, a World Athletics Elite Label road race, in a world-leading PB of 58:24 on Saturday (6).

The 29-year-old was racing just a week after finishing seventh at the World Cross Country Championships in Belgrade, where he formed part of Kenya’s gold medal-winning senior men’s team.

But he showed no signs of fatigue as he took control of the race in warm conditions in Prague. Despite running the second half solo, he maintained his pace and managed to take five seconds off his PB to claim a dominant win ahead of his compatriots Geofry Toroitich Kipchumba (1:00:01) and Patrick Mosin (1:00:15).

The women’s race was much closer and after exchanging the lead from 15km, Ethiopia’s Gete Alemayehu eventually strode away from Kenya’s Jesca Chelangat to win in 1:08:10. Chelangat finished three seconds behind the winner, while Ethiopia’s Nigsti Haftu was third in 1:09:30.

In the men’s race, the lead group set off behind two pacemakers and quickly created a gap on the rest of the field.

With the pacemakers gone, Sawe took charge and led through 5km in 13:48. As he forged ahead, his rivals couldn’t stick with the pace and by 10km Sawe was running alone. He passed that point in 27:32, nine seconds ahead of his compatriots Gideon Kiprotich Rop and Mosin.

Sawe increased his advantage to 45 seconds by 15km, which he reached in 41:25, and he continued untroubled to pick up his pace in sight of the finish line, which he crossed in 58:24.

Improving his PB, he moved from 14th to 12th on the world all-time list.

Behind Kipchumba and Mosin, Rop ran 1:00:45 and Jackson Muema 1:02:01 to complete a Kenyan top five.

In the women’s race, Alemayehu and Chelangat ran together through 5km in 15:43 but Alemayehu dropped back as Chelangat followed the pacemaker through 10km in 31:26. Alemayehu was 11 seconds behind Chelangat at that point but as the race approached 15km, Alemayehu caught and then passed her rival.

That lead was short-lived and Chelangat responded as they fought for top spot behind the pacemaker.

But as the race reached the closing stages, Alemayehu had a look of concentration on her face as she moved away from Chelangat and she managed to hold on to that lead, winning by three seconds in 1:08:10.

Kenya’s Vivian Jepkemei Melly followed Haftu over the finish line to finish fourth in 1:09:33, while Turkiye’s Sultan Haydar was fifth in 1:09:48.

Why you should keep eating plenty during your marathon taper

Do you eat enough during your marathon taper? As the Boston Marathon approaches and many Canadian runners enter the taper phase of their training, it is crucial to keep eating lots of calories. Many runners, unintentionally or intentionally, decrease their caloric consumption (particularly carbohydrates), during their taper, thinking they don’t need as many because they aren’t burning as many, but this could be a PB-ruining mistake.

We spoke with Vancouver-based runner and dietitian, Sandra Kilmartin, who stressed the importance of maintaining a consistent diet for optimal performance on race day.

Maximizing glycogen stores

Glycogen is the stored carbohydrate that gets used for fuel during exercise. “Carbohydrates are the body’s main source of fuel during a marathon,” says Kilmartin, “so the more carbohydrates stored in the form of glycogen, the better.” 

By adhering to a high-carbohydrate diet leading up to the marathon, runners can ensure adequate glycogen storage. Kilmartin says that some runners may benefit from following a specific carbohydrate loading protocol 36-48 hours before the marathon to maximize performance. She stresses, though, that this increase in glycogen storage can only occur if runners maintain their regular eating habits during the taper period and do not drastically reduce their caloric intake.

This isn’t necessarily easy. Even during training, eating enough calories can be difficult for some, thanks to nerves, stress, a busy schedule or gastrointestinal issues that could suppress their appetite. Some runners may simply underestimate how many calories they need to support their training. During the taper, some runners’ appetites might decrease due to the reduction in training load. Even if this happens, you should prioritize eating plenty of calories.

“Tapering before a marathon is a situation where athletes may not be able to rely on intuitive eating to meet their calorie and carbohydrate needs and instead, can benefit from following a nutrition plan,” says Kilmartin.

Advice for runners during the taper

Kilmartin reminds runners that decreasing your training load during the taper is necessary for maximizing your glycogen stores–but you have to eat to fill them up. “Runners should also ensure they continue to eat regular meals and snacks during their taper, with a focus on carbohydrate-rich foods, such as grains, fruits, starchy vegetables and dairy products,” she says.

Kilmartin also suggests decreasing fiber intake a couple of days before the marathon, which can help you get more carbohydrate-dense food into your body while reducing the risk of gastrointestinal issues on race day.

If you’re struggling to figure out how to eat properly during training and during your taper, Kilmartin suggests consulting a sports dietitian. “Runners can work with a registered dietitian who specializes in sports nutrition to ensure they are nailing their nutrition during training, tapering and race day,” she says. “Most extended health benefits cover registered dietitian services, so I encourage all runners to check if they’re covered.”

Sandra Kilmartin is a competitive middle-distance runner, registered sports dietitian and founder of No Sweat Nutrition in Vancouver. She offers virtual nutrition coaching to athletes of all ages and abilities across B.C. 

Stephen Mokoka — Ready to tackle the Two Oceans Marathon

Stephen Mokoka is arguably South Africa’s best all-round road athlete and one of the most consistent marathoners. He already boasts a proud Totalsports Two Oceans record – five gold medals out of five starts, including four wins, in the competitive Two Oceans Half Marathon.

But this year he steps up to the ‘big daddy’ in his first race in excess of 50km.If there had ever been any doubt about Mokoka’s ability to stay the pace beyond the standard marathon 42km, his world record win at the Runified 50km in Gqeberha in March 2022, which he won in 2:40:13, would have dispelled them. Had there been suspicions that the 39-year-old, Mokoka might have slowed in recent years, his 2:06:42 marathon PB in Japan last February – just 9 seconds outside Gert Thys’ national record – would have shushed the nay-sayers in no uncertain terms.

Mokoka has chosen to race the 2024 Totalsports Two Oceans 56km as part of his build-up to the Olympic Marathon in Paris in August and while Magawana’s mark may not be in Mokoka’s sights this year, there is little doubt that Mokoka’s stepping up to the 56km race has placed it in mortal danger in the not-too-distant future.

“I never met Thompson Magawana,” Mokoka admitted from Taipei on the weekend, where he competed in the New Taipei City Marathon. “But his time in the Two Oceans is impressive. From my side, I feel I need to learn the distance first. Before Gerda broke the women’s record, she had run it twice before.

“I don’t have the record in mind this year. My goal is to get strength and use the hills in preparation for the Olympic Marathon, which has an elevation gain of over 430 metres. I’ve seldom run a hilly marathon, only Cape Town Marathon in 2022 (which had a 380m elevation gain), so that’s why I chose to run the Hong Kong and Taipei Marathons (both incorporate testing climbs) this year in preparation for Two Oceans.

“As I’m new at the distance, my goal for this year is to have fun, enjoy and learn. I will need to build more strength and endurance to have a go at the record. Maybe in the next year or two.”

Unlike at the testing Hong Kong Marathon, where Mokoka raced to a competitive second in 2:12:58 in January this year, just 8 seconds behind Kenyan Anderson Seroi, Mokoka’s approach to the New Taipei City Marathon, just four weeks before the Two Oceans, was to use the hilly marathon as a training run, which he completed in a comfortable 2:24:20.

“The Taipei Marathon didn’t really disrupt my training.” Mokoka explained. “I arrived just three days before the race and travelled back home soon after. My target was to run 2:15 through 40km and I went through in 2:16. I plan to take off three days, just running easily, before my last block of training for Two Oceans. There is still much hard work ahead as we move into a speed cycle.”

Mokoka enjoys racing in Cape Town, the scene of multiple racing titles on road and track, and is excited about incorporating new elements to his training for the Two Oceans with his long-time coach, Michael ‘Sponge’ Seme.

“Much has changed in my training programme for the Oceans with longer runs incorporating longer hills,” Mokoka continued. “I’m no longer doing the sessions I did in my preparation for the 50km. Everything is new – I enjoy that.

“Taipei was my last longer run and from now I’m back to normal marathon preparation – the toughest part is behind me and now I’m back to something which I’m familiar with.”

Mokoka recently moved from the red-vested Boxer Club to Hollywood Athletics Club’s distinctive purple, saying the club has given him a new lease of life. “Hollywood’s priorities are different and I’m glad they are on board with all the things I mentioned before signing with them.

“They’re happy with my limited and focused schedule – Hong Kong Marathon, Totalsports Two Oceans then Olympics. They have made it possible for me to train at high altitude in Kenya for a solid block prior to the Olympics. I’ll be training with Kenyan athletes such as Cyrus Mutai, who won the New Taipei Marathon.”

Training with the Kenyans could take Mokoka to new heights, but before that is a date with ‘The World’s Most Beautiful Marathon’ and Two Oceans Marathon destiny. And in time, Magawana’s history.

Mark Armstrong: Why I'm pulling out of the Manchester Marathon

It's the column that I really didn't want to write, but unfortunately I won’t be running the Manchester Marathon this year.

I’ve had to take the difficult decision that due to my calf that I won’t be able to toe the start line in little over a week’s time.

Yet another test run ended with the same discomfort by around 4K that I’ve been experiencing and it’s time to accept that I’m just not going to be ready to do myself justice.

There is of course disappointment and frustration; to some extent I’ve never felt fitter and if my calf was intact then I’d be confident of setting a new PB there.

I needed to stop trying to force this recovery. Hopefully, it’s a relatively minor injury, but it needs time and some concerted work without the impact running has to make it better.

To my mind I’ve got April to really get on top of it before easing back into things in May and kicking on with the rest of the year.

I’ve tried to be proactive and listed all the races I want to run in 2024 with the emphasis obviously on getting to the Berlin Marathon start line in September in the best possible shape.

I’ve learned so much from this training block already and it’s been nice to surprise a few people with the progress I’ve made. 

I’ve run times I’ve never thought I was capable of at 10K and half marathon distances but I also have to accept that at this stage my body doesn’t always cope particularly well with a high volume of running.

That’s obviously relative to everyone but I’ve found that once I get to around 40-45 miles per week in my training that my body starts to complain.

But that’s okay - I can work with that - it doesn’t mean I can’t achieve the goals I’ve got, notably a sub three-hour marathon. It just means I have to be a bit more strategic in how I get there.

I’ve grown to really enjoy the strength and conditioning side of things and I’m more than happy to get on the bike to supplement my training. The heart and lungs don’t know what exercise I’m doing so I’m confident I can build fitness there.

Running is just one part of the build towards a marathon goal; strength and conditioning, nutrition, sleep, stress levels are all other factors that can impact what your body is capable of.

Rather than feel envious of my running friends on the way to the marathon start line, I feel inspired in the knowledge that one day in the near future it will be my time to produce a marathon run that I can feel proud of once again. A run that I can look back on with my children to demonstrate that if you put your mind to something then you can achieve goals you never thought possible.

Unfortunately, we live in a world where people want instant gratification and patience is a dirty word. You can’t expect to be good at something straight away; there are always going to be setbacks when chasing something you really want, tests that will make you question how much you really want something.

But building resilience is a key life lesson - tough times don’t last, tough people do.

That’s why I’m focusing on coming back fitter and faster…

With very strong calves…

Defending champion Eliud Kipchoge will lead the unveiled marathon team to the Paris 2024 Olympic Games

Defending champion Eliud Kipchoge will lead Team Kenya's men’s marathon team to the Paris 2024 Olympic Games, Athletics Kenya has announced.

Kipchoge goes to Paris with history in his mind as he intends to become the first man to win three Olympic titles over the marathon. If he manages to achieve the feat, he will also become the oldest marathoner to have successfully defended his title at the Olympics.

Kipchoge had a false start at the Tokyo Marathon where he finished a disappointing 10th but he has since gone back to training and will be sharpening his talons ahead of the global bonanza.

Joining Kipchoge will be reigning Tokyo Marathon champion Benson Kipruto who stunned heads at the Tokyo Marathon to take the top prize just as a debutant. Kipruto is a well-known marathoner and with a man of such quality in the field, Kenya is assured of a medal.

Kipruto goes to the Olympic Games hungrier than ever since he will be in the hunt for his first title under the Team Kenya jersey. With the motivation from winning the Tokyo Marathon, he will be out to impress.

Another athlete to watch will be Timothy Kiplagat, the 2022 Abu Dhabi Marathon champion. Kiplagat is laid back but when it comes to the marathons, he knows how to execute his races well and finish in the podium bracket.

Alexander Mutiso has also made the cut to the national team in his first senior assignment. Mutiso bagged silver for Team Kenya during the 2018 World Under-18 Athletics Championships.

He will be hoping to impress one more time, having a great record of previous marathon successes including a win at the 2023 Prague Marathon and a second-place finish at the 2023 Valencia Marathon.

Little-known Vincent Ngetich, the young man who traumatized Kipchoge at the 2023 Berlin Marathon will also be part of the star-studded field. Ngetich proved to be a great marathon runner, finishing second behind Kipchoge in his debut over the distance.

Defending champ Gisealew Ayana and Vivian Cheruiyot lead fields for Paris Marathon

More than 54,000 runners are set to gather at the starting line of the 47th Schneider Electric Marathon de Paris this Sunday (April 7).

Following tradition, participants will set off from the Champs-Élysées to cover the gruelling distance of 26.2 miles, passing through some of the most beautiful Parisian spots.

The route will include the Place de la Concorde, the Opéra Garnier, the Louvre, Notre-Dame de Paris, the Musée d’Orsay, the Eiffel Tower, the Grand Palais and the Hippodrome d’Auteuil to name a few.

The marathon has attracted a strong field of elite athletes who will be aiming to clinch the title and walk away with the prize money, which stood at €50,000 last year.

Gisealew Ayana, a 21-year-old Ethiopian who secured victory last year, will lead the men’s race as he will aim for a double that only Britain’s Steve Brace (1989 and 1990) and Kenya’s Paul Lonyangata (2017 and 2018) have achieved.

Ayana will face tough competition as he goes up against two previous Paris winners, 2022 champion Deso Gelmisa and Elisha Rotich, winner of the 2021 Pairs Marathon and event record holder (2:04:21). Rotich, 33, will return to the marathon after a two-year absence.

A strong contingent of Kenyan and Ethiopian runners will join the trio of recent winners in leading the field including Hilary Kipsambu (2021 bronze medallist), Brimin Kipkorir (2023 Frankfurt Marathon winner), Mekuant Ayenew and Bazezew Asmare – all with PBs under 2:05:00.

Japan’s Yuki Kawauchi will aim to challenge the African dominance while France’s Freddy Guimard will hope to impress on home turf.

In a change from previous years, the elite women will start on the same line as the men rather than having a separate start. The adjustment provides the women with an earlier start time, aimed at allowing them to take advantage of favourable conditions to achieve faster times.

Kenya’s Vivian Cheruiyot lines up as a favourite. Her last win was the 2018 London Marathon where she clocked 2:18:31.

The 2016 Olympic 5000m champion will bounce back to marathon running at the age of 39 as her last marathon dates back to 2019.

Cheruiyot will have her work cut out against her rivals as there is a strong Ethiopian field. Buzunesh Getachew, winner in Frankfurt last October, will lead the Ethiopian team as she will be joined by Rahma Tusa, Etagena Woldu, Hailu Haven and Gelete Burka, winner of the 2019 Paris Marathon.

There is more than just the marathon on offer this weekend as ASICS, partner of the Schneider Electric Marathon de Paris, is hosting a three-day Festival of Running event.

The unique festival will feature elite 5km and 10km speed races on Friday evening, with Eilish McColgan being one of the athletes set to run. A pre-marathon shake-out run is scheduled for Saturday.

Western States unveils new anti-doping policy

The legendary 100-mile race has partnered with the U.S. Anti-Doping Agency as part of an "ongoing commitment to clean sport".

On Tuesday, Western States Endurance Run (WSER) revealed a new partnership with the U.S. Anti-Doping Agency (USADA), unrolling new regulations around anti-doping and reaffirming the race’s “continuing commitment to clean sport,” as their website explains. Here’s what you need to know.

While WSER has for years had drug testing in place, the previous policies were not as stringent (and were not governed by USADA). For some runners eager to toe the line in Auburn, Calif., on June 29, the rules and expectations around testing are now more clearly laid out; others have more questions and are requesting further clarification.

Entry rules

WSER’s entry rules explain that athletes found guilty of doping offenses by governing bodies like WADA or USADA are barred from participating in WSER during their period of ineligibility. Additionally, any athlete subjected to a ban of three months or more is ineligible unless otherwise approved by WSER. Previously, athletes who had any infractions against the WADA code were banned for life from participating in WSER—but, as ultrarunning world champ Camille Herron explains on X, the new policy allows for “more leniency of entry for those who were given a warning/1-2 month ban.”

Levelling the playing field

WSER will be taking testing seriously and targeting elite athletes and top age-group competitors for post-race urine and/or blood testing. Sample collection and analysis will be handled by USADA, ensuring a thorough and transparent process. USADA will also be responsible for results management, including communicating with athletes regarding test results, investigating violations and imposing sanctions as necessary. WSER also reserves the right to impose its own sanctions.

Prohibited substances

WSER strictly adheres to the WADA (World Anti Doping Agency) Code, prohibiting the use of substances on the WADA Prohibited List. Athletes are responsible for knowing and complying with these rules. The WSER website provides resources to help athletes check their medications and suggests that runners be extremely cautious when using supplements.

Athlete response

The updated drug policies have garnered some positive responses on social media, while some athletes, such as Canadian pro mountaineer and ultrarunner Adam Campbell, are asking for further explanation.

WSER has a partnership with trail running giant UTMB, and while NSAIDs (nonsteroidal anti-inflammatory drugs, including aspirin and ibuprofen) are, notably, banned at all UTMB races, runners at WSER would not be tested for them under these new guidelines.

“The issue is the terms are not clearly defined,” Campbell posted on X. “Strong stances usually demand greater clarity. If UTMB sanctioned someone for a doping violation how would WSER handle it? Their possible violations do not necessarily sync with WADA—seems like a reasonable question to clarify.” At the time of publication, the race had not yet responded.

The 2024 edition of WSER will take place on June 29-30.

Kenya announces Paris 2024 Olympics women's marathon squad

Athletics Kenya has finally unveiled the deep women's field that will don the Kenyan jersey in the women's marathon at the Paris 2024 Olympic Games.

Athletics Kenya has finally unveiled the women’s marathon team to the Paris 2024 Olympic Games through the National Olympic Committee of Kenya.

Defending champion Peres Jepchirchir headlines the strong field as she attempts to win her second successive marathon title at the Olympic Games. Jepchirchir will hope to bounce back from injury woes stronger and she will be joined by a strong team.

She will build up for the global showpiece at the London Marathon, hoping to improve on her third-place finish last season.

Also included in the team will be reigning New York City and Boston Marathon champion Hellen Obiri who seeks to make history with Team Kenya. Obiri aired her interest to win gold and as she joins Jepchirchir, she is also eyeing the coveted title.

Obiri will be building up for the Olympics at the Boston Marathon where she is the defending champion and she seeks to have a great run in the streets where she claimed her first victory in the marathon.

In an interview with Citius Mag, Obiri exuded confidence ahead of the event, revealing that her body is now used to training for the marathon.

Another strong athlete who adds depth to the field will be former world marathon record holder Brigid Kosgei who was runner-up at the delayed 2020 Tokyo Olympic Games.

Kosgei has been down with injuries but bounced back this season with a win at the Abu Dhabi Marathon and she now heads to the Olympic Games, hungry for the title. Sharon Lokedi, the 2022 New York City Marathon champion will also be among the stars to descend on the course for the Olympic Games as she has made the cut to the team.

Two-time Chicago Marathon champion Ruth Chepng’etich has also not been left behind and she hopes to also claim her first Olympic title. Chepng’etich has been in great form and she will certainly not disappoint when it comes to representing Kenya.

The 2023 Tokyo Marathon champion Rosemary Wanjiru has also been included in the team, thanks to her great form and fighting spirit.

Four tips for transitioning from winter to spring running

Runners across Canada are embracing the arrival of spring. Milder temperatures, longer day and more sunshine are just a few of the things we look forward to as runners in the northern hemisphere. Here are some tips to help you transition from winter so that you don’t miss a stride in your spring training.

1.- Layer up

Most Canadian runners can put away the heavy-duty thermals now that April is here. But dressing for runs in spring can come with its own challenges. Light layers can help you stay warm when you first head out and prevent you from overheating as the temperatures rise with the morning (or vice versa). Here are some great running pieces we’re loving this spring.

2.- Choose the right shoe

While most of us spend our winter runs finding ways to not slip on the ice, spring can mean mud, wet ground and soft terrain. All of these changes can affect the way we run, so it’s important to find shoes that can transition between seasons . Our March favourites feature some great versatile options (think road-to-trail, which can be useful on the mud).

3.- Stay safe on the roads

We’ve got longer days to look forward to, but spring mornings can be dark, damp and overcast. Think about your visibility on the road and bad weather and head out with reflective gear, and even lights, to help you stay visible on early morning and evening runs.

4.- Challenge yourself

You’ve made it through another winter. Why not test your fitness with a spring goal? Many provinces’ 2024 race seasons are kicking off this month. Signing up for a race or challenge is a great way to realize the work you put in this winter and give yourself something to look forward to. If racing isn’t for you, spring is also a great time to check out running clubs welcoming new members. If you’re generally a solo runner, adding some social runs into your week can be an uplifting change.

New York City Marathon fights massive new bridge toll

In November, more than 50,000 runners will run the New York City Marathon on an iconic route that includes numerous bridge crossings, including, at the start, the spectacular Verrazzano-Narrows Bridge, which connects Staten Island with Brooklyn. Both upper and lower portions of the bridge have been used for the marathon since 1988.

As The New York Times reports, however, this year, the Metropolitan Transportation Authority (M.T.A.), is demanding that the New York Road Runners (NYRR), who organize the marathon, pay $750,000 for lost toll revenue while the bridge is closed to traffic.

This demand has sparked a standoff, with the M.T.A. initially threatening to confine runners to the bridge’s lower deck, then deciding to allow use of the upper level, albeit contingent on a payment agreement.

NYRR, highlighting the marathon’s significance as a homegrown institution and an economic boon for the city, has appealed to Governor Kathy Hochul for intervention. It argues that the event’s benefits outweigh the lost toll revenue, citing increased subway ridership on race day as evidence. NYRR began paying the personnel costs of closing the bridge in 2021; last year, the organization says it paid $150,000.

Should the two groups not come to an agreement, NYRR says it may have to extend the length of the race to allow all runners to finish (resulting in longer road and bridge closures and more competitors running in the dark) or reduce the number of participants accepted.

Canadian Olympic marathoner Malindi Elmore pulls out of Boston Marathon due to hamstring injury

Canadian Olympic marathoner Malindi Elmore will not be racing at the Boston Marathon on April 15, she announced on Instagram on Tuesday. Elmore, of Kelowna, B.C., has been dealing with hamstring tendinopathy, a condition in which the tendon that connects the hamstring muscles to the pelvis becomes irritated, resulting in pain and limited function.

While Elmore had hoped to feature in a strong field (including reigning champion Hellen Obiri and 2022 New York Marathon champion Sharon Lokedi), she is focused on the Paris 2024 Olympics. “Boston on hold for another year, all eyes towards being FIT and HEALTHY for Paris on August 11,” she wrote.

This would have been Elmore’s second time lining up in Boston; in 2022, she ran to an impressive 11th-place finish, posting a time of 2:27:58—the fastest-ever time in Boston by a Canadian woman. She left Boston wanting to return, saying, “It’s a blast to run the crowd-lined streets, where there is always someone cheering you on and shouting your name.”

In February, Elmore (along with national marathon record holder Cam Levins) received a nomination from Athletics Canada and the Canadian Olympic Committee to represent Team Canada in the marathon at the 2024 Paris Olympics. This will be both athletes’ third Olympic appearance for Team Canada.

Elmore made her Olympic debut at Athens 2004 in the women’s 1,500 meters. Though she initially retired in 2012, she returned to the sport in 2019 to compete at the Houston Marathon. She ran the Houston Marathon again in 2020 and qualified for the Tokyo Olympics with her Canadian record-setting performance of 2:24:50. In her Olympic return, Elmore placed ninth overall–the second-best finish by a Canadian in the women’s marathon.

While Elmore isn’t able to race this month, she is still training.”After experimenting with more miles, hills and weights this winter to prepare for a hilly and challenging Paris course, my hamstring tendinopathy reared its ugly head again and told me to back off,” she explained on Instagram.”I listened, so here we are, running my favorite easy long runs but holding off intensity and hills until it returns to 100 per cent again. Thankfully (due to my easy paces shuffle) easy running is no problem as I basically have no hamstring extension at this pace so I can still hit my favorite long runs.”

Manchester Marathon: Seven Tips for marathon week preparation With Steph Kessell

Event week is fast approaching, which means excitement and nerves are running high!

So, what should you do the week before the adidas Manchester Marathon to make sure you succeed and – most importantly – enjoy the challenge?

We spoke to Team GB Olympic marathon runner and professional adidas athlete Steph Kessell, who shared her 7 tips for marathon week preparation.

So, grab your notes and don’t miss this great advice from Steph!

1. TAPER

“In the final week, your overall training volume and intensity should have dropped to less than 50% so you can get to the start line of the marathon feeling fresh and raring to go. Your last higher intensity session should be 4-5 days before the marathon and include some marathon paced intervals, but not many of them!

2. SLEEP

“Sleep is the most important recovery aid. Hopefully you have been getting plenty of sleep throughout your training block but during this final week prioritise early nights and aim to get your 8 hours. It is common to not sleep very well the night before the challenge but don’t stress! If you’ve been able to sleep well in the build up then this won’t affect your event. If you can’t sleep, try to stay in bed and relax; this is still good rest and recovery”.

3. HYDRATE

“You want to go into race day feeling hydrated, as dehydration has a negative effect on performance, even if it’s not that warm outside! Carry a water bottle around with you to remind you to drink regularly aiming for at least 1.5 litres a day (NHS guidance). If you have some electrolyte tabs handy then take one daily as well as the evening before the event to ensure you are extra hydrated!”

4. PREP YOUR KIT

“If you haven’t worn your event day kit for a run yet then this is your final chance to test it out. You want to feel comfortable, wear the right amount of layers and avoid chafing. From sports bra, socks, heart rate monitor, race belt or hydration pack, try everything that you plan to wear on the big day, so you can feel confident on the start line.”

5. PLAN YOUR STRATEGY

“At the start of event week write out a plan for the event day. What pace will you start at (or do you plan to join a pacing team to reach your target time?) When will you take on fuel? Where are the water, gels and toilet stops?

When you have planned this out in advance and read over it again and again before the day, then it will help you feel more relaxed, in control and confident. A detailed plan can be a good distraction from the nerves as it gives you something to focus on. Break it down into 5-7 stages and take each part as it comes.”

6. CONSIDER YOUR TRAVEL ROUTE 

“Another one that will help ease your nerves! Don’t leave it until the morning of to decide how you are going to travel there. Plan out your route and leave plenty of time to get there. A leisurely start to the day will be more pleasant than a last minute frantic dash trying to find the bag drop and loos! 

7. STAY WARM

“Marathons often require an early start which means it can be cold. To combat this, bring a top or jumper you want to donate to charity to keep you warm at the start line. At the adidas Manchester Marathon, you can keep wearing this until the end of the start chute where you will see signs to show you where to donate it as you get close to the start gantry – just make sure that you don’t drop it too early!”.

Bethwell Yegon and Chala Regasa head start list in Vienna

Bethwell Yegon returns to the Vienna City Marathon where he was runner-up in unusually warm conditions last year. The Kenyan hopes to go one better this time and win his first marathon on 21st April. He will be challenged by Ethiopia’s Chala Regasa, who is also targeting a first major marathon triumph.

Both athletes have personal bests of slightly over 2:06 and head the competitive men’s field of the Vienna City Marathon. Over a dozen athletes on the current start list have personal records of sub 2:10 and a number of them hope to qualify for the Olympic marathon in Paris this summer.

With over 40,000 entries the Vienna City Marathon is Austria’s biggest one-day sporting event and the only road race in the country that features a World Athletics Elite Label. The figure includes entries for shorter races staged parallel to the marathon.

Bethwell Yegon ran a stunning marathon race in Berlin in 2021, when he came from far behind, overtook Ethiopia’s superstar Kenenisa Bekele and almost challenged for victory in the final stages. Yegon finished second and improved his personal best by more than two minutes to 2:06:14. This remains the fastest time of the 31 year-old who trains in Iten, the heart of Kenyan long distance running. “I am happy to return to Vienna and my goal is to fight for victory and take a place on the podium. Hopefully the weather conditions will be fine and there will be a strong group to run with,” said Bethwell Yegon, who clocked 2:06:57 a year ago, which is the fifth fastest time ever run in the history of the Vienna City Marathon.

Chala Regasa has already run on Vienna’s roads as well, though in a different role. The 26 year-old Ethiopian was part of the pacemaking team that supported Eliud Kipchoge when he sensationally broke the two hour marathon barrier in 2019. It was a year ago when Regasa finally ran his marathon debut in Rotterdam with a fine 2:06:11 for fifth place. With this time he is currently the fastest runner in the field. Vienna will be his second marathon and his strong half marathon PB of 59:10 suggests that there is some room for improvement. His biggest career win so far came in the New Delhi Half Marathon in 2022, where Regasa clocked 60:30 and beat a strong field.

Felix Kibitok is another runner who features both, a personal best of sub 2:06:30 and a very fast half marathon PB. The Kenyan was fifth in Barcelona in 2022 with 2:06:28 and achieved 59:08 in the Prague Half Marathon back in 2019. On two more occasions Kibitok ran sub one hour half marathon times. Samsom Amare from Eritrea, who won his marathon debut in Abu Dhabi in 2023 with 2:07:10 and was ninth at the World Half Marathon Championships in 2023, plus Kenyans Albert Kangogo (2:07:48) and Leonard Barsoton (2:09:06) could well challenge for a place on the podium as well.

The Vienna City Marathon is one of the last few races during the second half of April giving athletes a chance to qualify for the Olympic Games’ marathon in Paris this summer. The official qualifying time is 2:08:10 and the qualifying window shuts on 30th April. There are a number of athletes who will try to fulfill their Olympic dream in Vienna: Belgium’s Lahsene Bouchikhi has a personal best of 2:08:36 from Valencia last year while Daniel Paulus is the national record holder of Namibia. He clocked 2:08:40 in his debut in Daegu, South Korea, in 2023. Juan Pacheco from Mexico is also expected to try to qualify for Paris. He has a personal record of 2:09:45 while Tiidrek Nurme from Estonia has run 2:10:02.

The Vienna City Marathon will also be hosting the Hungarian national marathon championships for the second time in a row. Around 40 of the best athletes from the neighbouring country will come to Vienna to determine their champions.

Four ways to be a more consistent runner, according to science

For runners, motivation can be the game-changer between smashing personal bests and falling short. But what exactly fuels our drive when the going gets tough? According to The New York Times, it often comes down to external factors—like a supportive friend, a motivating app or a commitment made to someone else.

Recent research underscores the power of a workout buddy in boosting motivation, especially for those struggling to stay consistent. Whether teaming up with a friend already crushing their fitness goals or mentoring a newcomer, accountability is key. Ready to stay on track with your consistency goals? Here are some snappy strategies to keep you going strong.

1.- Signing up can help (but keep it secret)

For those who thrive on structure, signing up for a race or athletic event can provide the necessary framework to stay on track. However, it’s wise to keep these ambitions close to the chest until you’re well on your way to the finish line. Research suggests that sharing your goals prematurely, particularly on social media, might trick your brain into feeling accomplished without putting in the effort.

2.- Excel with accountability

Personal trainers or fitness instructors can also serve as powerful sources of accountability. By committing to attending a scheduled class or session, you’re not just investing in your health but also avoiding the discomfort of flaking out.

Denver-based clinical psychologist Justin Ross specializes in athlete mental health and performance, and says when he coaches newer athletes he experiences the benefit of accountability firsthand: “I’ve got to show up, not just for me but for them as well,” he said.

3.- Paper clips for the win

For individuals who respond well to visual cues, creating a tangible representation of progress—such as a paper-clip chain or rubber band ball—can provide the necessary motivation on those days when motivation is lacking. “On days when you’re really not feeling it,” Ross told The New York Times, these visual reminders “can help provide a little bit of that energy to get you started.”

4.- Money motivates

For those seeking an extra push, some apps offer monetary rewards for meeting fitness goals, turning exercise into a profitable endeavor. By tracking metrics like time or distance through your wearable fitness device, apps like Charity Miles make charitable donations in your name; others offer discounts.

Finding what works for you might require some trial and error. Whether it is finding the right workout partner, setting achievable goals or leveraging external incentives, staying accountable can be the key to unlocking your fitness potential.

Pulse Sports: Kenyan media caught some people with this April Fools' prank

Eliud Kipchoge has not suffered any injury or withdrawn from the Paris 2024 Olympics with the marathon GOAT having put the disappointments of Tokyo behind him.

You might have fallen for our April Fool’s Day story about two-time Olympics champion Eliud Kipchoge withdrawing from the Paris 2024 Games.

Well, the marathon GOAT is very much on the road to Paris as he has not withdrawn or suffered any injury.

Kipchoge will be heading to Paris with the aim of becoming the first man to win three straight Olympics marathon gold medals and is back in training ahead of the Games.

ipchoge was selected among Team Kenya’s provisional squad for the Olympics alongside with 2024 Tokyo Marathon champion Benson Kipruto, Timothy Kiplagat and Vincent Ngetich, who finished second and third in Tokyo, Bernard Koech, two-time New York Marathon champion Geoffrey Kamworor, Cyprian Kotut, 2022 London Marathon champion Amos Kipruto and Titus Kipruto.

With Athletics Kenya set to add another name to the roster before naming the final three, Kipchoge is hot favourite to be on the list that will head to Paris and he is fully focused on making history in the French capital.

“My aim is to inspire as many people as I can. I am aiming for three gold medals consecutively,” Kipchoge told the LOAF Podcast.

“Back-to-back-to-back. This is in my mind. I will try my best to push myself to win it three times and tell the next generation that longevity is the key and you can make a goal, pursue it and make it happen.”

Kipchoge is coming off a disappointing outing in Tokyo where he managed a 10th-place finish, having started well, something that saw some observers doubt whether he can win Olympics gold.

While he has put the disappointment behind him, he admits the defeat took its toll on him after toiling for so long to ensure he achieved success.

“I have learnt that you can train in a good way, be in a good shape but putting in it practice, something will remain unlocked and disappointments will come in but a coin has two sides but in life, it has three sides, that is thinking big,” he added.

“I did not succeed as far as Tokyo marathon is concerned. I feel disappointed to train for four, five months without getting the real results but it is not the end of life.”

With the marathon being the last event on the Olympics programme on August 11, Kipchoge has four months to prepare for what could be his final appearance at the Games and possibly right the wrongs of Tokyo in Paris.

2 weeks to Boston: tips to prepare

You've started your taper. Here are some things to keep in mind.

April 1 means it’s officially race month for those headed to the Boston Marathon on April 15. If you’ve spent your winter training for the 2024 edition of this storied race, you’re probably starting to think about the final preparations you can make to set yourself up for success on April 15. Here are five tips to consider:

Weather

It’s not too early to start checking the forecast and thinking about how the weather will factor into your race day plans–from what you’ll wear on the bus to Hopkinton to what you’ll run in. Boston in April can bring all types of weather, as we’ve seen on race day many times. As of today, race-day conditions are predicted to be a lovely 15 C, mainly sunny with a low chance of precipitation. While this could change, it appears we can look forward to a near-perfect day for running. However, packing for all conditions is still advised!

The right mindset

With more time (and energy) on their hands (thank you, taper!), runners often experience feelings of excitement but also stress, doubt and anxiety. This is normal. Reading how the elites handle these emotions can really help. Check out this summary of running mindset tips from some of the greats.

Make a race weekend checklist

Now is the time to locate your registration information, review travel plans, make that pre-race dinner reservation and start to pack. Many runners prefer to travel with their race-day nutrition with them, so ensuring you’ve got the right supplies and some backups will reduce the risk of forgetting anything in the final days.

Prep for the hills

The hard work is done. As runners enter their taper, it’s a good time to start thinking about the unique nature of the Boston course. You’ve probably done lots hill reps in training. As you head into the last two weeks of easier training, now’s a good time to continue practicing some downhill running so the legs get used to what’s coming on April 15.