Running News Daily

Shocker! Sifan Hassan falls near the finish, Ethiopians sweep the 10,000 meters at the World Championships

The World Athletics Championships is the most important meet of the year for most elite track and field athletes. From August 19 to August 27, the best from across the globe will compete for medals and titles during a thrilling nine days in Budapest, Hungary.

Sifan Hassan had gold in her sights. Hours after winning her heat in the 1500 meters, she’d moved from eighth place to the lead in the final two laps of the women’s 10,000 meters—the first final of the meet.

It was a head-to-head battle that many may have predicted, but the closing drama came as a shock.

Gudaf Tsegay and Sifan Hassan – shoulder to shoulder with their arms pumping and their eyes fixed on the finish – both chasing 10,000m gold in a thrilling first track final of the World Athletics Championships Budapest 23.

Two of the fastest ever women over 25 laps of the track, locked in a fierce fight. Until suddenly, they weren’t. Just metres from the finish line, after both had used their 1500m speed to superb effect, Hassan fell – the Olympic champion's dreams of another global medal treble crashing down with her.

As Hassan stumbled, Tsegay remained resolute. The world 5000m champion from Oregon last year gritted her teeth and ended up adding a maiden 10,000m title to her burgeoning global medal haul, clocking 31:27.18 to lead an Ethiopian medal sweep ahead of world record-holder and defending champion Letesenbet Gidey, and world indoor medallist Ejgayehu Taye.

At first, Hassan played it safe. Sticking to the back of the pack as the race set out at a conservative pace, she covered the first 400m in 87 seconds, four seconds back at the end of a line of athletes snaking around the track.

As they ticked the laps off, the Dutch star moved up a few places – still sitting back off the leaders but close enough to cover any moves, if necessary. Tsegay and then Gidey took a turn at the front, as the race continued to build.

Then Hassan pounced. Gidey led at the bell – a stride ahead of Tsegay, with USA’s Alicia Monson just behind them. Hassan was fourth at that stage, having passed Taye plus Kenya’s Grace Loibach Nawowuna and Agnes Jebet Ngetich.

Unleashing the sort of pace that helped her to the world 1500m title in 2019, the 30-year-old blazed past her rivals along the back straight and led into the final bend. She was holding off a chasing Tsegay and seemed strong.

But Tsegay – the world indoor 1500m record-holder – wasn’t giving up. She drew level with Hassan on the home straight and they jostled for position. As Hassan stretched, she lost her rhythm and fell to the track, only able to watch as gold ran away.

So did silver, and bronze. After crossing the finish line in 31:28.16 to add 10,000m silver to the gold she won in Oregon, Gidey went back to help Hassan.

Taye ran 31:28.31 to complete the third medal sweep for her nation in the event at the World Championships, while Kenya’s Irine Jepchumba Kimais finished fourth, Monson fifth and Ngetich sixth.

Hassan wound up finishing in 11th place in a time of 31:53.35.

American Alicia Monson ran a strong race, looking as if she was in position to contend for a medal before Hassan’s last surge. She finished fifth in 31:32.29. Elise Cranny was 12th in 31:57.51, her best time this season, and Natosha Rogers was 14th in 32:08.05.

This workout will have you primed for you next 5K

If you’ve got a 5K on your race calendar, it’s time to hit the track and get some speedwork in. This workout will help you practice your 5K pace while also pushing the pace a little to improve your top-end speed, which will put you well on your way to a new personal best.

This workout switches between longer, 500-meter intervals and shorter, 200-meter intervals. The goal is to run the longer sections at your 5K pace, and then crank things up a notch or two during the 200s. You get plenty of rest between sets, so don’t be afraid to push yourself and see what you can do. This session should have you feeling pretty gassed at the end, so make sure you plan for an easy day the next day.

The workout

Warmup: 15-20 minute easy jog, followed by form drills and strides

Workout: 

2 x 500m at 5K pace, with 1:30 rest between intervals

2:30 rest

5 x 200m at a fast pace, with 1:30 rest between intervals

2:30 rest

2 x 500m at 5K pace, with 1:30 rest between intervals

Cooldown: 10-15 minute easy jog, followed by light stretching

Malindi Elmore to run Berlin Marathon

Malindi Elmore will toe the start line at this year’s Berlin Marathon–the same course where Natasha Wodak broke Elmore’s Canadian marathon record last year.

Elmore is among a blazingly fast women’s field the Berlin Marathon has confirmed for the Sept. 24 race. Other runners announced so far include Kenya’s Sheila Chepkirui (who finished fourth at this year’s London Marathon) and a strong Ethiopian contingent led by 2022 Berlin champion and course record holder Tigst Assefa, Tigist Abayechew and Workenesh Edesa.

The famously flat and fast Berlin course could lay the groundwork for Elmore to reclaim the mantle as the fastest Canadian female marathoner. Her former Canadian marathon record of 2:24:50, which she set at the Houston Marathon in 2020, was bested by Wodak by more than 90 seconds in the German capital last September (2:23:12). Wodak, who is currently in Budapest for the World Athletics Championships, is not expected to compete in Berlin.

Elmore looks to be in a good position to reclaim the Canadian crown following a string of strong performances. The Kelowna, B.C., native took the women’s title in 2:25:14 at the Canadian Marathon Championship at the TCS Toronto Waterfront Marathon last October. In April,  Elmore ran a massive PB at the Gifu Half Marathon in Japan, posting a final time of 1:10:11 and finishing fourth overall.

The following month, she threw down a gutsy performance at the 2023 Tartan Ottawa International Marathon. Going into the race with the goal of the 2024 Olympic standard of 2:26:50, she was on pace for 2:26 through 30K and sat in fourth position. As the temperature climbed to 24 C, she gave everything she had over the final 12 kilometres, moving up two spots to finish second to Ethiopia’s Waganesh Mekasha in 2:27:45.

Elmore has also been making bold statements at shorter distances. Last September she bested her own course record in the tenth Under Armour Eastside 10K in Vancouver, running a blistering 32:37.

Running can help cut risk of 9 different cancers in men

Maintaining high levels of cardiorespiratory fitness in young adulthood can help men lower their risk of developing nine different forms of cancer later in life, according to research released this week.

In a study published in the British Journal of Sports Medicine, researchers analyzed the rates of cancer in a cohort of more than a million men in Sweden over an average period of 33 years, beginning at age 18.

Using the results from fitness tests that were used to gauge the men’s suitability for military service—assessments that were formerly mandatory in Sweden—researchers divided the participants into low, moderate and high levels of cardiorespiratory fitness, and compared cancer rates among men in these groups in later life.

The researchers found the men who showed the highest levels of fitness in young adulthood had a 20 per cent lower risk of kidney cancer and a 19 per cent lower risk of head and neck cancer compared to men in the low-fitness category.

The study also suggests high cardiorespiratory fitness can play a major role in reducing the risk of gastrointestinal cancers. Participants in the high-fitness category saw their risk of cancer of the liver, the bile ducts, the esophagus and the gallbladder slashed by nearly 40 per cent, and their risk of stomach and colon cancer reduced by 20 per cent.

The greatest difference was seen in rates of lung cancer. The study shows men in the high-fitness category cut their risk of lung cancer by 42 per cent compared to the low-fitness group. However, the researchers attributed this wide gap to smoking habits rather than cardiorespiratory fitness on its own.

The study also identified two forms of cancer that members of the high-fitness cohort were more likely to be diagnosed with, compared to men in the low-fitness group. Diagnoses of skin and prostate cancers were slightly higher in the high-fitness group. The researchers attributed the difference to physically fit men being more likely to spend more time in the sun, and to undergo screening for prostate cancer.

The study adds to a growing body of research linking cardiorespiratory fitness to reduced cancer risks in men. A separate study published by the Swedish School of Sport and Health Sciences in June also showed lower rates of colon and lung cancer in men with high cardiorespiratory fitness. However, that study, unlike the research published this week, linked high fitness levels to a lower risk of prostate cancer.

Although both the above studies looked specifically at cancer risks in men, other research has shown that cardiorespiratory fitness in early adulthood can also lead to reduced cancer risks for women later in life.

Australian runs a marathon in gumboots while repairing a canoe

Runner and filmmaker Beau Miles says the best idea he’s ever had was running a mile an hour over 24 hours. “I ran one lap of my perfect mile-long block every hour for 24 hours, and in between did a bunch of odd jobs and made things,” the bizarrely charming adventurer explains. “It’s an idea that’s been copied all over the world. I thought, why don’t I copy myself?” In this short film, Miles sets off on a slightly different 24–hour marathon–in gumboots–and, as always, the Aussie leaves you laughing and feeling inspired.

“We’re all familiar with the daily allotment of 24 hours,” Miles says. “My revelation as a mid-life ginger is that exploiting yourself within it is life-affirming.” The ever-creative Miles sets out to repair a canoe and makes a list of things that need to be done between laps. “This time I’ll do lots of jobs within one, by renovating a banged-up-old fleet canoe, and instead of running around the block, I’ll run two laps every hour, in gumboots, around my paddock,” Miles says.

Known for sewing up his runners rather than purchasing new ones, Miles is all about repairing, reusing and repurposing. He calls the runs in between repairs a “circuit breaker” and explains that running has always been a way to reboot for him. “I think I have a really good sustainable life, because I run,” Miles says.

Between moments of boat repair, bread-making (with pesto) and gorgeous shots of the landscape around Miles’s farm, you can’t help but want to see what he will tackle next. He doesn’t disappoint, sharing the beloved “beauisms” his fans adore: “Changing your underpants is like starting a whole new week,” he surmises, when he suddenly feels refreshed while running through the long night.

Miles explains he loves the mix of going for a run every hour and then problem-solving using his hands, “using the two hemispheres of Beau.” But why the gumboots? That remains a mystery that even Miles’s wife can’t solve. “I’m intrigued, she says. “I personally would not choose to run 26 miles in gumboots.”

“It turns out copying yourself ain’t such a bad idea,” Miles says. If you haven’t completed your own 24-hour marathon, you’ll be inspired to try one after watching this.

Neighbours outraged about woman's early-morning runs

Early risers have long praised the supposed benefits of starting their day with a run, but what happens when your pursuit of fitness triggers a disturbance among your neighbours? A woman’s post on Reddit from a few years ago has re-ignited an online debate about personal routine versus community harmony after her 5 a.m. runs started disturbing residents in her neighbourhood.

“I like to go for a run in the morning before I go to work,” the woman anonymously stated in the post. “I usually set out around 5:00 a.m. so I can make sure to get at least five miles in at a time before having to get ready for work.”

Unfortunately, her route takes her past homes equipped with motion sensors, triggering an unintentional array of lights, accompanied by the barks of agitated dogs, interrupting people’s sleep. According to an article, complaints began pouring into the neighbourhood Facebook group and on the Nextdoor app, a platform that allows neighbours within the same geographical area to share information and communicate.

Acknowledging the issue, the woman took to both groups to apologize. However, her gesture was met with animosity, with suggestions to change her route and look into getting a gym membership. The idea of changing her routine did not sit well, as she explained that running at that time significantly contributed to her daily well-being.

“I love to run in the morning because it makes me feel good throughout the day,” she wrote. “I don’t enjoy running on a treadmill. Never have, never will.”

Although the runner did not disclose their location in the post, she said she is constrained by several factors: “Nearby parks are insufficient, with the closest park being surrounded by houses, which is already part of my route,” she claimed in the post. “There’s also a lack of trail systems in my area, and not having access to a car adds to my limitations.”

Despite the complaints and animosity, many were in support of her story, stating that people should “get better blinds” or “train their dogs” if they really wanted to prevent interruption. One commentator wrote, “Unless you are doing something to set these things off intentionally, you’re fine.”

Build mental toughness with these panic-inducing songs for your running playlist

Not every runner chooses to complement their toughest training sessions with a soundtrack, but those who do run to music tend to select songs that lift their spirits—and possibly even their performance. There’s no doubt the right song can put a spring in a runner’s step as the legs tire in the darker moments of a long run, or make a scamper along a sun-dappled forest trail seem that much more serene.

But should music‘s role as a training tool be limited to making us feel better? I say no. Learning to cope with fatigue and exhaustion is important in other parts of training. Running on tired legs at the peak of marathon training feels pretty crummy at the time, but it can reap big rewards on race day. In the same way putting our legs through the wringer can build our physical resilience, perhaps panic-inducing tunes can fortify our mental resilience during training, giving us the confidence to know we can endure frantic doubts and crashing emotional lows on race day.

Consider adding these songs to your panicky running playlist to help you build mental resilience on training runs.

Tarred and Feathered by Cardiacs

This truly frantic piece of post-punk progressive rock unleashes the panic right out of the gates, keeping up its unrelenting tempo until the halfway point, then steadily growing slower and weaker. Great for simulating the mental distress of your GPS watch battery dying right at the start line or running the first half of your race way too fast, then ignominiously flaming out.

Snooze by Toots Thielemans

A classic by one of the titans of jazz harmonica, this song isn’t nearly as frantic, but it does a great job of inducing the dull, steady anguish that comes from fretting over non-running related matters during a race. Did I park the car in a tow-away zone? Did I remember to fill the cat’s food dish?

Sweet Caroline by Neil Diamond (Diagnostix Bootleg)

This remix of the soft-rock classic begins with the warmth of a welcomingly familiar voice—with only slight hints that something is askew—and lulls the listener into a false sense of security before going horribly, horribly wrong. Masterfully mimics the mental torture of being on pace to PB your favourite race course, then pulling your 

Gimme Summn by TNGHT

A great song for simulating the panic of simultaneously being lost on a race course and swallowing way too many energy gels. As a bonus, the video—by Canadian artist and animator Cole Kush—really drives home how depressingly fleeting life is, and that you should get your runs in while there’s still time.

10 Things to Know About the World’s Fastest Man

Zharnel Hughes is the British record holder and the world’s top-ranked 100-meter sprinter this year who will bid for his first individual title at the World Championships in Budapest

American athletes have long dominated the 100-meter dash ever since the inaugural World Championships in 1983, amassing 11 titles in the event, the most of any nation. But for this year’s World Championships that kick off this Saturday—the most prestigious senior track competition outside of the Olympic Games—British record holder Zharnel Hughes wants to change the tally. 

He enters the field with the fastest 100-meter time in 2023 (9.83 seconds), which he achieved in June at the USATF New York Grand Prix. The mark ranks Hughes as the 15th fastest of all time in the event, 0.25 seconds behind the world record held by eight-time Olympic gold medalist Usain Bolt. 

Hughes, who has competed at three World Championships throughout his career, has twice-earned a silver medal in the 4 x 100-meter relay. And though he has come close—he was second in the 100-meter dash at the previous world champs—Hughes has never won an individual gold medal. If he is successful at the 2023 World Championships in Budapest, Hungary, August 19-27, Hughes will become the second man ever representing Great Britain to win the men’s 100-meter title, the marquee event of track and field. 

Here are 10 things to know about the fastest man in the world in 2023: 

Zharnel Hughes, 28, was born and raised on the island of Anguilla, a British territory in the Eastern Caribbean that is a mere 16 miles long and three-and-a-half miles wide. He holds dual citizenship for Great Britain and Jamaica. During his youth, Hughes competed for Anguilla, which is not recognized by the International Olympic Committee. In 2015, he opted to transfer his allegiance to represent Great Britain at international competitions. 

Hughes hails from a family of runners on his father’s side, and his two younger brothers ran until high school. He got into the sport at age ten, often running against (and beating) peers. He competed in various track events, including the high jump, long jump, 400 meters, and 1500 meters. 

“There was an annual sports day [at school], my first competition. At the end of it, I got seven medals—five gold, two silver. I got a trophy for being the most outstanding athlete of the day,” Hughes said. It gave him an early and strong impression of what else he might be capable of on the track. 

Growing up, Hughes often watched YouTube videos of elite Jamaican sprinters, like world record holder Usain Bolt, as well as Yohan Blake, the third-fastest man in history. As fate would have it, Hughes would train alongside both of them when he moved to Jamaica as a teen to join the Racers Track Club, led by legendary coach Glen Mills. 

Hughes describes his first in-person encounter with Bolt in 2012 as surreal. “I was striding on the grass field. I saw Usain on my left. He looked like a giant. He was striding as well. I just started mimicking everything he was doing. I don’t know why. I was young, 16. I was looking at Usain all in shock,” Hughes recalled. “Here’s the world’s fastest man. I’m right next to him!” 

Hughes modified his training schedule to gym work in the morning and a two-hour sprint session in the afternoon and can be seen sprinting alongside “the youths” on the Racers Track Club, he says, adding, “they’re fast, they push me, and I like a challenge.”

Hughes points to nearly outrunning Usain Bolt in the 200-meter race in 2015 at his debut Diamond League meet—the Adidas Grand Prix in New York City—as one of his most memorable races. “Just before coming off the turn, I realized I was right there with Usain. I started running for my life,” Hughes said. “I was getting close to the line, and I was still there with him. I tried to lean forward, but his stride was longer than mine. The entire stadium thought that I won. Everybody was like, ‘Noooo!’” The race made headlines in Anguilla, and Hughes remembers motorcades and banners went up with his name on them.

The morning of June 24, 2023, prior to heading to the starting line of the New York City Grand Prix, Hughes wrote down the time he predicted he’d run: 9.83 seconds. He achieved exactly that, and it was a victory that shaved 0.04 seconds off the British record, previously set by Jamaican-born British Olympic champion Linford Christie at the 1993 World Championships in Stuttgart, Germany. 

Hughes tore a ligament in his right knee after falling in a race in 2016 and consequently was absent from the Rio Summer Olympics. At the 2020 Tokyo Olympics, he qualified for the 100-meter final, but he couldn’t contend for a medal after a false start. Hughes later said the mishap was due to a sudden cramp in his left calf while in his set position in the starting blocks. 

Hughes started investing in his nutrition at age 18. To this day, his diet is very conservative, partly the influence of a close friend, who is a bodybuilder. His morning routine includes a fruit smoothie, preferring bananas, pineapples, watermelon, and cantaloupe. He’ll sometimes blend spinach and oats. Boiled eggs, omelets, fish, and chicken are his protein staples. He likes to hydrate with coconut water every day, and he never leaves home without a snack, typically a Nature Valley granola bar. “Nutrition helps a lot, trust me,” Hughes said. “It helps keep injury away. Because your body is always being fed, it doesn’t feed on itself.” 

While he had to wean himself away from his vice, chocolate cake, he maintains a nightly ritual of a bowl of corn flakes, which he says helps him sleep. On a rare occasion he splurges on a Burger King cheeseburger. 

During a flight, Hughes will go to the back of the aircraft to stretch. “I don’t care if anyone is looking at me,” he said. As soon as he lands, he tries to do a shakeout run, sprinting 50 meters on a hotel walkway for up to 15 minutes, or else he’ll put on compression boots and later have his physio flush out his legs. 

When he was 11, Hughes flew with a pilot from Anguilla to the British Virgin Islands. He remembers sitting in the cockpit, tempted to play with the instruments inside the aircraft. Only after the plane landed and was switched off did he have the opportunity to grab the control wheel. The experience encouraged his dream of becoming a pilot. He fulfilled his childhood goal of earning a pilot’s license in 2018, seven months after studying at the Caribbean Aviation Training Center in Jamaica.

So as not to interfere with track, he’d often arrive at the aviation center as early as 5 A.M.  “I had to make a lot of sacrifices to make it happen,” he said, noting that on a couple of occasions he reconsidered pursuing the license. Flying is now one way he spends time before mid-afternoon track sessions. At times he has flown a Cessna 172, a single-engine prop plane, up to four days a week for an hour and as far away as Montego Bay in Jamaica. 

Catch Hughes in action when he takes the starting line on August 19, day one of competition, for the first round of heats for the men’s 100-meter dash.

Montreal runner Anthony Battah, following 4,500-km monarch butterfly migration path to Mexico

Montreal lawyer Anthony Battah has completed the Canadian leg of a planned 4,500-km run from Montreal to central Mexico, a cross-continental journey along the migratory path of the monarch butterfly aimed at protecting the insect’s population.

Battah, who kicked off his Ultra-Trail Monarch campaign July 29 from Montreal’s Insectarium, finished the Canadian stretch of his run (more than 900 km) Wednesday, when he crossed the Ambassador Bridge from Windsor, Ont., into Detroit.

The runner is being supported on his run by his wife and daughter, who are following the 39-year-old in an RV along his route through the United States to the Monarch Butterfly Biosphere Reserve in Mexico’s Michoacán region. Battah’s goal is to run about 50 km a day, which would see him arrive at the biosphere—where the monarchs spend the winter—by Nov. 1.

The monarch butterfly is now classified as an endangered species by the Committee on the Status of Endangered Wildlife in Canada. According to The Nature Conservancy, the insect is an important pollinator that plays a vital role in the health of many ecosystems across North America.

“I have this ability to run very long distances. I stumbled on the story of the monarch and it touched me,” Battah told the Montreal Gazette in the lead-up to his run. “I saw in that an opportunity to challenge myself, but also to inspire people to do something in their own areas of interest.”

According to the Ultra-Trail Monarch website, Battah will plant milkweed and flowers rich in nectar to create “aid stations” for future generations of monarch butterflies.

In addition to encouraging others to plant milkweed and other flowers to help the migrating insects thrive, Battah hopes to raise $4.5 million—or $1 per meter he plans on running—to “help serious organizations dedicated to protecting the monarch and biodiversity.”

“I want us to do something significant to protect biodiversity and the environment,” Battah said. “If I’m capable of running 4,500 kilometers to reach the center of Mexico, surely everyone has the capacity to join forces and do a little bit more.”

Battah’s run is the latest campaign to use ultra running to bring attention to the plight of the monarch butterfly. In 2019, the first Monarch Ultra Relay was held from Peterborough, Ont., to the Cerro Pelón butterfly sanctuary in Mexico’s Sierra Madre mountains. Throughout the 47-day journey, 44 ultrarunners volunteered to run segments of 50K to 100K, following the monarch butterfly’s migration route.

Silver medalist Brenda Chebet will target 1500m in Budapest

The 2022 World Under 20 silver medalist Brenda Chebet has pledged to storm the final of the 1500m race at World Athletics Championships in Budapest on her debut in the senior ranks.

Chebet, 19, was enlisted on the Kenyan continent for the premier annual global showpiece at the eleventh hour to replace Purity Chepkirui Thursday who withdrew from the team last week. 

Speaking before departing for the championships, Chebet thanked Athletics Kenya for allowing her to compete for the nation in the Hungarian capital, saying she will not disappoint.

"I feel great having graduated to the senior's stage and received an invitation to compete in the World Championships," Chebet said.

She predicted abrasive competition from a rich field of rivals including her compatriots. 

"It won't be easy because we have some very gifted runners in the race such as Faith Kipyegon and the Ethiopians, who are known to pose a great challenge. I'll do my best in the race and wait to see how things will turn out," she said.

The diminutive runner said she feels privileged to be on the same team as Kenyan track queen Kipyegon, who boasts a world record over the distance.

 "Competing against Kipyegon means a lot to me because this will be the first time we shall be competing in the same event. She is a celebrated runner and any athlete would be proud to be in the same race with her," said Chebet. 

"Let's hope I'll make it to the final and then we can see what to do next."

She heads into the race buoyed by a sterling performance in Bathurst, Australia in February, where she and teammates Emmanuel Wanyonyi, Miriam Cherop, and Kyumbe Munguti delivered a gold medal in the mixed relay at the World Cross Country Championships.

The four wrapped up the race in 23:14 minutes ahead of bitter rivals Ethiopia's Adehera Kasaye, Hawi Abera, Getnet Wale, and Birke Haylom (23:21).

 Chebet also won the silver medal in the 1500m at the 2022 World Athletics U20 Championships in Cali, Colombia, running a personal best time of 4:04.64, behind Haylom.

In June 2022 Chebet finished fourth in her specialty at the African Championship in Saint Pierre, Mauritius. She followed that with a sixth place finish in the women's 800m final. 

Early-morning runners more confident and more engaged in daily tasks, study finds

Have you ever noticed that your entire day flows more smoothly when you fit in an early morning run? For a recent study in the Journal of Occupational Health Psychology, researchers set out to build on findings that exercise before work increases employees’ self-efficacy and work focus. They set out to see what impact morning workouts carry over to the rest of the work day, and their findings may help you conquer the Monday scaries (if you can avoid that snooze button and get up for an early workout).

The study

Researchers hypothesized that “physical activity before work increases challenge appraisal and decreases both hindrance and threat appraisal, which, in turn, increases engagement at work and decreases emotional fatigue and job-related worry.”

Researchers recruited 300 participants in the U.K. Through surveys and questionnaires with people who exercised at least one day a week before work and worked a minimum of 20 hours, the scientists kept track of subjects’ exercise levels, work engagement, emotional exhaustion and job-related anxiety.

Takeaway

Running and exercise in general are beneficial and important at any time of day, so no need to worry if you are on a tight schedule and can only squeeze in those runs after supper. Running later in the day has been found to have benefits of a different kind, potentially aiding in blood sugar control. Researchers explain that exercise at any time “has been found to be predictive of decreases in negative affect and increases in positive affect, self-efficacy and self-esteem on the day you perform it.”

While your evening run may help you unwind, if you want to add some zest to your workday, you may want to start setting that alarm earlier. Researchers determined that when people exercise before work, they approach their work tasks on this day more strongly, perceiving them as positive challenges. They have a more enthusiastic outlook, seeing fewer threatening aspects in their work. From this flows more energy during the day, more absorption in the work tasks, and less exhaustion at the end of the workday.

Kilian Jornet pulls out of UTMB with injury

While the roster of talented athletes ready to jostle for the win at the 171-km Ultra Trail du Mont Blanc (UTMB) on Sept. 1 is still ridiculously deep, one notable competitor will be absent: four-time winner and course record holder Kilian Jornet.

The athlete announced on social media Thursday that he would not be attending due to an injury that hasn’t healed. “No UTMB for me this year,” Jornet shared. “I still can’t run due to the sacrum injury so we decided it was better to prioritize a good recovery and try to do something fun when the pain disappears.”

Fans were eager for a rematch between Jornet and Canadian Mathieu Blanchard, who will be vying for his third consecutive podium finish in Chamonix. Blanchard ran last year’s race in 19 hours, 54 minutes and 50 seconds to finish a close second behind Jornet, who ran 19:49:30, setting a new course record.

Jornet battled through injury in the Eiger Ultra Trail by UTMB, vying for a UTMB Running Stone that would allow him to compete in the final UTMB event in Chamonix. While Jornet leads the UTMB Index with a 945 rating, he needed to finish the race to become a contender in the final. The athlete injured his sacrum in training two days before Eiger Ultra, but fought through to finish in 48th place in a race won by 16-year-old Swiss athlete Lorick Buclin (1:21:26).

“Some days before Eiger Ultra trail I started to feel pain in my right hip, Jornet shared on Instagram. “I thought it was a muscle problem or tendinitis that would go away with some easy days, but after a check we found out it’s a bone edema.” The multi-sport mountain athlete explained that he suspected the cause was returning to big running weeks too quickly after a Himalayan expedition that left him with broken ribs and a hip injury.”It feels it’s a bad timing to get this injury so close to the races but managing injuries and recovery is part of an athlete’s life,” he said.

While Jornet expressed hopes in late July that he would be able to line up along the likes of Americans Jim Walmsley and Courtney Dauwalter, British ultrarunner Tom Evans and Canadian Blanchard, the athlete decided against it. Fans can hope to see him crewing his wife, Swedish ultrarunner and ski mountaineer Emelie Forsberg, who will be lining up at CCC (Courmayeur–Champex–Chamonix), the 100K race at the UTMB World Series Finals.

Jornet is somewhat of a legend at UTMB, first winning the race in 2008 as a 20-year-old and returning to win 2009, 2011 and 2022. Jornet has a long list of accomplishments and holds the fastest known time speed record for the ascent and descent of major mountains, including the Matterhorn and Mont Blanc.

Sebastian Coe reelected as World Athletics president

World Athletics President Sebastian Coe was elected for a third term at the 54th World Athletics Congress in Budapest on Thursday (17).

Ximena Restrepo was re-elected as a Vice President and will be joined by newly elected Vice Presidents Raul Chapado, Adille Sumariwalla and Jackson Tuwei.

A total of 192 voting members of Congress voted for Coe and three abstained. Under the World Athletics Constitution, this will be Coe’s final term as President.

In 2019, Restrepo, the 1992 Olympic 400m bronze medallist from Colombia, became the first woman to be elected as a World Athletics Vice President.

As part of the widespread reforms adopted by the World Athletics Congress at the end of 2016, World Athletics added minimum gender targets into its constitution to establish parity at all levels in the sport’s governance.

The reforms detailed a requirement to have 13 members of each gender elected to the World Athletics Council at the 2027 Congress. This target has been met four years earlier than the reform roadmap prescribed.

The remaining requirement to be met at the 2027 Congress is the election of two Vice Presidents of each gender.

"I’m grateful for the support of my colleagues and delighted to see that more of the commitments we made during the governance reform process in 2016 have come to fruition with the election of World Athletics’ first gender equal Council four years ahead of schedule," said Coe. "But the job is not done yet and we need to keep pushing for gender parity throughout our representative bodies. The strength of our sport is in its diversity and that should be reflected in our governance at all levels."

Back to school: Where to run when kids take back the track

The breezy days of summer are even more carefree for those of us who live near a high school track that’s open to the public. The summer break brings freedom not just to students, but to runners who can pick a lane and do laps whenever they please without fear of gatecrashing a gym class or track meet. For some, open access to a school track is more necessity than luxury—my brother-in-law’s decision to relocate to a small New Brunswick community hinged on a guarantee from the town’s mayor that he’d be able to use the nearby school track (which he got—in writing, no less).

But no matter how welcoming a school is to public track users, the new academic year brings an end of unfettered track access and the need for runners to find an alternate training ground. Here are some things to consider for those wanting to get in their track work without the track.

Outdoor alternatives

With autumn—and arguably the year’s most hospitable conditions for outdoor training—ahead, the search for an alternative to the track should begin outdoors. The kind of location you choose—such as a roadway, a pedestrian path in a park, a trail or a parking lot—probably won’t matter as much as the qualities of that location. Some of the characteristics of a good track alternative include:

A (relatively) straight 400m stretch: While a track alternative needn’t be straight—tracks aren’t, after all—a potential training space shouldn’t have any aggressive turns. Having to negotiate sharp, tricky angles during a hard training session can hinder your performance and could easily result in injury. The stretch should be at least 400m to accommodate interval work, but longer stretches (800m or 1,200m) can open up training options that won’t require you to double back. You don’t need a trundle wheel to get a workable read on the distance. Some park pathways have signed markers at regular distance intervals (although these are more often spaced at every 0.25m, which doesn’t fit the 400-meter mould). The more accessible approach for gauging distance is with a GPS watch. Switching your watch’s autolap to 400m instead of 1 km is one option, but for greater ease and consistency, bring a piece of chalk on your run and mark off the 400m distance.

A flat, consistent surface: Similar to choosing a stretch that’s relatively straight, opting for a consistently smooth and flat surface will let you maximize your effort while minimizing the risk of injury. Roads, asphalt paths in public parks and other paved areas such as parking lots are top candidates for a suitable surface, though they may lose out in other areas. If a paved surface isn’t an option, opt for a dirt or grass surface over gravel for stability.

A low-traffic area: High or unpredictable traffic flow is enough to throw a potential track substitute out of contention. A circular roadway that was put in as part of a newer subdivision near where I live looks like it was created with a running-track shaped mould, boasting near-perfect dimensions and a freshly paved surface. But steady traffic on the road and sidewalks spoiled it as a decent option. Another road not far from it, meanwhile, isn’t as smooth or track-shaped, but it makes for a much more productive space for interval work, due to the scarcity of traffic.

Indoor alternatives

The treadmill: Seen by many as the go-to alternative to outdoor running, the treadmill does have some strengths as a track substitute. It does away with the chief safety and performance concerns—there’s no traffic to worry about, the surface is always smooth and consistent and there are no sudden bends in the route. But it falls short of mimicking the track experience. There’s no air resistance, the machine’s motor dictates how quickly you can accelerate, and the reported speed and distance might be inaccurate or inconsistent from one treadmill to the next. And while the monotony of treadmill running can help strengthen mental toughness, it can also dampen motivation.

The indoor track: Not as readily available to most runners, community indoor tracks offer the stability and consistency of the treadmill without tethering you to a machine. A number of community recreational facilities that have been built over the past two decades feature a 200m walking and running track in a mixed-use space—around a skating rink, for example. Indoor tracks are great for interval work—when they’re not busy. Unlike treadmills, indoor arenas can pose considerable traffic concerns, with walkers and runners sharing a limited number of lanes, so it pays to pick your training times during quieter hours.

Irene Cheptai bags Devolution title, shifts focus to Copenhagen 21km race

Fit-again former world cross country champion Irene Cheptai has revealed next month's Copenhagen Half Marathon remains top of her priorities this year.

Speaking in Eldoret on Tuesday after winning the Devolution 5km Road Race, the Commonwealth Games 10,000m silver medalist said she wants to mark her return to distance racing with a win in the Denmark capital city as consolation for missing the World Cross Country Championships in Bathurst, Australia through injury.

“Despite making the team to the World Cross, I had to leave the camp due to an injury," said Cheptai.

"And now that I am finally fit again, I want to mark my return in Copenhagen on September 17.”

She said that the Devolution race was part of her speed and endurance training.

“This race is part of endurance and speed training. It was my first race since I sustained that injury and I feel like I am good to go,” added Cheptai.

The West Pokot-born runner won the title in 17:04.6 ahead of Sophia Jepchirchir (17:05.5) and Winnie Jemutai (17:16.1) in a race that had attracted over 500 athletes.

Cheptai said the race proved a real struggle in the initial stages especially after they were put on the starting point alongside the men.

“It was a real struggle at the start but I thank God I came home victorious,” she said.

Peter Mwaniki from Nyandarua County won the men's race in 15:09.1 ahead of Weldon Langat (15:12.5) and Charles Rotich (15:13.3).

Mwaniki, winner of Nairobi City 10km race said: “This year has been good for me, winning Nairobi 10km, Belgut 10km and last Sunday’s Uasin Gishu half marathon. These are blessings."

He said he was pushed to victory after race favorite Langat faded in the last few minutes.

“I have been pushed to run well since I have a family — children, wife and grandmother — who have been motivating me to continue exploiting my talent, especially after winning in Nairobi,” he said.

Martina Valmassoi ‘building up the excitement’ as she takes on 100 miles for the first time at UTMB

Martina Valmassoi will make her 100-mile debut on the biggest stage of all when she takes on the 2023 Ultra Trail du Mont Blanc (UTMB).

The Italian has enjoyed a stellar year, winning at Transvulcania La Palma Island by UTMB in May – which she credited to a change in mindset.

That triumph came a month on from victory at the Genova Trail Marathon and formed part of her recovery from a lengthy injury lay-off.

She has also since picked up fourth at the World Mountain and Trail Running Championships (WMTRC) Long Trail and third at the Marathon du Mont-Blanc.

TDS triumph

Though she has never tackled the flagship race, Valmassoi has history at the UTMB event in Chamonix, having triumphed in the TDS in 2022.

She finished in 22:42:47, over 16 minutes clear of Spaniard Claudia Tremps as she bounced back from a DNF in the 2021 race.

At 91 miles, the TDS is a strong indicator of Valmassoi’s potential over the 100-mile distance, though she will be up against a stellar field in the UTMB, in addition to the added mileage.

“Less than a month until the big dance at the UTMB, my first 100-miler,” she wrote on Instagram.

“Building up the excitement as I’m building up the fitness.

“Is never easy to know if you are training properly, enough or too much but for sure listening at the signs that the body gives you is a great start.”

500km racked up

Valmassoi says her adaptation to the longer distance is going to plan as the weeks tick down to the UTMB World Series Finals and the UTMB itself, which starts on September 1.

“Training has been going pretty good lately,” she added in a recent post.

“About 500km and 30,000 meters on foot in the past three weeks and no majors problems.

“Now is time cut the runs short and focus on picking berries more!

Canadian trail superstar Priscilla Forgie shares plant-based tips and treats

Edmonton’s Priscilla Forgie is one of the hottest names in Canadian ultrarunning right now, and she has a wealth of knowledge about training and fuelling. The top Canadian at the epic Western States 100–miler in July (Forgie finished in eighth place), Forgie has taken the podium in a startling number of races in the past year, including first at the Squamish 50-mile and 50/50 (50 miles and 50K) a second-place finish at Canyons Endurance Run, plus an overall win at the Near Death Marathon, where she set a course record.

Forgie eats a plant-based diet and has some great tips for those of us who are looking to move toward plant–based fuelling.

“One of the biggest things I’ve learned with plant-based baking and cooking over the years is to stay curious and don’t be afraid to try new things,” she says. “Plant-based options do not need to be complex,” Forgie adds, and says being open to modifying recipes is key. “Be gentle with yourself, have fun, and fuel your body well.”

Quick plant-based meals and snacks

“These are all on-the-go meals full of protein and nutrition and are all delicious,” says Forgie.

Tempeh or chickpea salad sandwichesEdamame with salt and pepperPopcorn with coconut oil, salt and nutritional yeastHummus with veggies or crackersAir-fryer tofu bites

Oat bake with raspberries

“This is a recipe I’ve created over the past year, and it provides so many variations that I never get sick of them,” she shared. “I have the flexibility to use what I have in my pantry any given week.” Feel free to mix it up and use what you have in these delicious healthy treats.

Base

Mix the following together in a large bowl:

2 cups of oats (large flake or quick)1 tsp baking powder1 tsp cinnamon1/2 tsp salt (regular or sea salt)2 cups of milk (soy, almond, coconut, hemp)1/4 cup maple syrup (or brown sugar, agave, mashed bananas or applesauce)2 Tbsp of flax or chia seeds3 Tbsp of melted coconut oil (can substitute applesauce or mashed banana)

Add-in options (can also use any of the following as toppings after pouring into dish)

1/3 cup raisins or chocolate chips2 cups frozen fruit, sliced bananas or thinly-chopped apples1-2 scoops of desired protein powder1/2 cup of chopped walnuts, pecans, peanuts or a combo2/3 cup coconut flakes6 Tbsp cocoa powder

Directions

Pour into an 8×8, 9×9 or 11×7–inch greased baking dish (a muffin tin also works) and bake at 350 F for 35 to 45 minutes or until the top is golden.Can drizzle maple syrup, chocolate or brown sugar on top after baking. Allow to cool, slice and serve.Great to freeze for future adventures.

Always Up for a Challenging Adventure, Alexi Pappas is Running The Leadville 100

Alexi Pappas is a busy woman. She’s equally glamorous and raw. She’s perfectly grounded and living in a fantasy. As an Olympian, filmmaker, writer, and speaker, she’s rarely in one place for very long. And the Leadville Trail 100 race was very much not on her radar even two months ago. But then she got an email.

“My manager sent me a message in June saying, ‘Just got word that Coros has an entry for Leadville,’” she recalls. “‘Let’s discuss this week and if it makes sense to run. I think it would be fun and epic, but let’s do whatever feels best and right to you.’”

For the 32-year-old Pappas, it feels like there are two kinds of goals to shoot for—the ones you set for yourself that feel like they were born with you. And then the ones that take you completely by surprise. Leadville is the latter.

In the 2016 Rio Olympic Games, Pappas set a national record in the 10,000 meters, representing Greece. After being an All-American collegiate runner for Dartmouth and Oregon, her long-time Olympic dream came true, and it opened all kinds of doors for her. It also allowed her to have the freedom to explore those unexpected opportunities.

“I feel like there’s a period of time in your life as an athlete where you chase goals that you have for yourself. Maybe you have an Olympic dream. Maybe you want to run a fast mile. Then there’s a time when you can begin to embrace things that the universe brings to you, and not the ones you necessarily had in mind for yourself.”

She’s Still Immersed in Running

Pappas is a legit runner, having run that Olympic 10K at 5:05 mile pace and also clocking a 2:34 marathon in 2020. Although she’s backed away from competitive track and road racing, she’s still immersed in the sport in numerous ways. She ran the 2022 New York City Marathon in a custom bedazzled costume and paced Diplo, aka renowned DJ and music producer Thomas Wesley Pentz, through the 2023 Los Angeles Marathon in March.

Although she’s recently made a foray into trail running, Pappas, who lives near sea level in Alameda, California, admits that she’s less than perfectly prepared going into the Leadville 100. The out-and-back race, which begins at 4 A.M. on August 19 and has a 30-hour cutoff time, is situated between 9,200 and 12,500 feet above sea level.

“It’s a big honor [to be given entry into the race]. And it’s one I take seriously, but also I’m not in peak condition for this race. So I’ve been thinking a lot about it as a kind of mysterious unknown. What might happen? What might be possible? I do believe in myself.”

Pappas’ longest race to date is the Hoka Bandera Endurance Trail 100K, which she did in January. “For that event I entered the day before,” she admits. “So I didn’t have a crew. I didn’t even have a headlamp. I used my cell phone light.” Although she fared pretty well (finishing 12th in 12:08), Pappas learned that ultra events are more about solo adventure, with lots of other people solo-adventuring at the same time. Different from running in the pack on a track, where the whole point is to stay with the group.

And this time around Pappas will have a pacer, Michael Mitchell, and a crew to help her through aid stations and with motivation. “I feel like Michael is the right balance of personality and experience,” she says. “And my best friend since we were two-years-old will be there to crew, so I’ll have lots to look forward to. I figure we’ll make an event of it.”

Mitchell, accomplished On Running trail athlete and TikTok personality, is stoked to be part of Pappas’ race. “I am very excited to help Alexi attempt this incredible feat,” he says. “The Leadville 100 holds a special place in my heart as it was the first ultramarathon I ran.”

Mitchell’s experience in the race in 2021 solidified his love for the ultramarathon atmosphere and community. “I’m a fan of Alexi and all that she represents,” he adds. “Not only do I think she will be able to finish the race, but I know it will inspire her to continue her successes in the running world and beyond.”

Jumping at New Opportunities

Even though Pappas doesn’t feel perfectly prepared for what she’s about to embark on, that’s part of the fun. “I just don’t think this opportunity will happen for me again,” she says. “There are some opportunities that feel like you’ll be able to have them a million times. But this isn’t one of those. This is more like the Olympics. I have friends who said that about the Olympics—that they’d do it next time—and then their sport was taken out of the Olympics.”

Sometimes you have to jump at the chance, even when the thing you’re jumping at is 100 miles in the high alpine of Colorado.

Pappas lost her mother when she was just 4-years-old, and has a friend who has also lost a parent. “My friend told me that our parents would do anything to be in nature for one more day, and he suggested I think about that when [the race] feels long. To have gratitude for simply being alive in the beautiful outdoors, moving about nature, moving from one loving friend and food stop to the next, with plenty of trees in between.”

As soon as Pappas finishes Leadville, she’ll be onto the next thing, but she’s going to enjoy the journey as much as possible.

“I have a new book coming out two days after race day,” she says. “So I’ll come home and not be able to walk and just do the book release as well as I can.”

The book, Bravey, is an updated version of her 2021 New York Times best-selling memoir that’s been adapted  especially toward young readers. She talks about unique experiences, like making her Olympic debut as a distance runner, but also common stresses like learning about compassion, forgiveness, and loss.

Record smashed at the 24th KATA 10K Time Trial held this morning August 16 in Thika

The 24th edition of the KATA time trial monthly series was held today on 16th of august 2023 at the Kenya Athletics Training Acadamy in Thika Kenya. The 10km saw the time trial record holder Peter Mwaniki improve the course record in a time of 28:39 from the his previous time of 29:00.

In the womens 10km race saw the return of our record holder Lucy Mawia who also has been racing in europe, she won the race in a time of 33:39. she was followed by marathoner Kellen Waithira in a time of 35:49 while Emily Chepkwemoi came in third in a time of 36:21.

Raphael Karita was the runner up in the mens 10k clocking 30:07 missing his pb by fivd seconds. Evans Kiguru came in third clocking 30:39. 

In the 5k race Fredrick Kiprotich came home first with a time of 15:00 while Levis Kuria came in second clocking 15:19 Antony Mukundi sealed the podium in 15:38.

In the womens race Caren Jepkemoi won in a time of 18:58. She was followed by Virginia Wanjiru in 20:10 and Lilian Musenya came home third in 22:33.

In the masters, 42-year-old Paul Ng'ang'a clocked 33:56 while 61-year-old Charles Ndirangu clocked 38:30 in 10km race which is 85% age-graded.

This time trial comes two weeks before KATA's biggest race of the year, the Double 15k (10k+break+5k) which will be held on September 2, 2023 at KATA in Thika.  Total of 33K KES of prize money up for grabs plus 20K KES bonus for both men and women winners if they break the world record,

Julius Koskei holds the world record for the Double Road Race 15k set May 10, 2015 in Pacific Grove, CA USA.  He clocked 43:11 that day.  His 10k leg was 29:11 and his 5k leg was 14:00.  The second leg starts one hour and 45 minutes after the start of the 10k leg.

Risper Gesabwa holds the female record clocking 48:45 in Pleasanton California Dec 21, 2014. Her 10k leg was 32:55 followed by a 15:49 5k leg.

The sport of double racing was started in 2010 in Mexico.  The first US Double was held in 2012.  Over 300 Double Racing events have been held around the world.  The lastest one was the Golden Gate Double 8k (5k+break+3k) held August 6, 2023 in San Francisco.  

The Road Race Federation (DRRF) located in Mountain View, CA USA is the governing body of the sport.  Rules and regulations have to be followed. The DRRF maintain all stats on all events.  This will be the sixth Double event held in Kenya.  The director and founder of the DRRF is lifetime runner Bob Anderson who is also the owner of KATA.

10K MEN.

1. Peter Mwaniki 28:39 2. Raphael Karita 30:07 3. Evans Kiguru. 30:39 4. John Kuria. 30:48 5. Paul Ng'ang'a.  33:56 6. Bernard Gicheha 37:33 7. Ishmael Mbugua 38:07 8. Charles Ndirangu 38:30

10k WOMEN.

1. Lucy Mwende 33:39 2. Kellen Waithira 35:49 3: Emily Chepkemoi 36:21

5K MEN.

1. Fredrick Kiprotich 15:00 2. Elvis Kuria. 15:19 3. Anthony Mukundi 15:28 4. Brian Ontieri 15:37 5. Kelvin Ragui.  15:44

5K WOMEN.

1. Karen Chepkwemoi 18:58 2. Virginia Wanjiru  20:10 3. Lilian Musengya 23:23 4. Vera Achitsa. 34:51

Montreal ultrarunner Mathieu Blanchard to join star-studded UTMB field

Montreal’s Mathieu Blanchard has confirmed he will toe the start line at Ultra Trail du Mont-Blanc in two weeks, joining an elite lineup that organizers of the 171-km race are billing the strongest elite field since the race began 20 years ago.

Blanchard will be vying for his third consecutive podium finish in Chamonix on Sept. 1. He ran last year’s race in 19 hours, 54 minutes and 50 seconds to finish a close second behind Spain’s Kilian Jornet, who ran 19:49:30 for a new course record. In 2021, Blanchard finished third behind French runners François D’haene (20:45:59) and Aurélien Dunand-Pallaz (20:58:31).

In June, Blanchard ran 15:37:02 to finish sixth in his Western States Endurance Run debut. He told Canadian Running after the race that Western States presented a uniquely difficult challenge: “I pushed through, I fought hard, my body was super painful like never before,” he said, adding he was proud to earn the “mythic buckle” awarded to Western States winners.

Among the giants of trail running Blanchard will be up against at UTMB is British runner Tom Evans, who ran the fourth-fastest time in Western States history (14:40:22) to win this year’s men’s race, and who finished behind Blanchard at last year’s UTMB to place third (20:34:35).

“I’m incredibly enthusiastic about the idea of taking part in the UTMB this year,” Evans recently told UTMB. “I’m coming into the event in a much better position than last year when I was fresh from a knee operation. The race is so full of history and for the 20th anniversary, I want to be part of the story by doing a Western States 100 Endurance Run and UTMB double. It’s a big challenge and with the strength of the peloton, it won’t be easy, but it’s a contest I’m looking forward to and believe I can achieve.”

In addition to Jornet, this year’s men’s field will see the return of American Jim Walmsley, who finished fourth in last year’s race (21:12:12) and who has held the Western States course record (14:09:28) since 2019.

Other notable entries in the men’s field include Swiss runner Jonas Russi (winner of the Lavaredo Ultra Trail by UTMB 2023), fellow Swiss runner Jean-Philippe Tschumi (who shared victory at the 100K Trail 100 Andorra by UTMB with the American Ben Dhiman) and Sweden’s Petter Engdahl.

Arguably the most compelling storyline from this year’s UTMB will be American trail running phenom Courtney Dauwalter‘s quest for the triple crown following her resounding victories at Western States (where she ran 15:29:33 to smash the 16:47:19 course record set by Canadian Ellie Greenwood in 2012) and Hardrock 100 (where she set a new course record in 26:14:08). The Golden, Colo.-based runner won UTMB in 2019 (24:34:26) and again in 2021, when she set the current women’s course record (22:30:54).

She stands to face fierce competition from an elite field that includes New Zealand’s Ruth Croft (who finished second at Western States last year), Germany’s Katharina Hartmuth (winner of this year’s Eiger Ultra Trail by UTMB), Italy’s Martina Valmassoi (winner of the 2022 TDS in Chamonix) and Hungary’s Eszter Csillag, who finished fifth at last year’s UTMB.

I'm hungry to reclaim my title in Budapest – Timothy Cheruiyot

2019 1500m World Champion Timothy Cheruiyot says he is ready to reclaim his title at the World Championships set for Budapest, Hungary from August 19-27.

The 19th edition of the biennial championships will last for eight days.

The 27-year-old will lead a team of former Olympian Abel Kipsang and reigning World junior champion Reynold Cheruiyot.

“Together with Reynold and Kipsang we have to plan well how we will execute the final. We know the competition will be very tough but we are ready. Similarly, we are also a threat to our competitors and if our plan goes on well, we will bring medals home,” he said.

The men’s 1500m heat will be the main event of the championships on the first day and will begin at 13:15 pm August 19.

Cheruiyot will be seeking to emulate his Doha heroics that saw him cross the finish line in a time of 3:29:26.

“My preparation for the World Championships has been good. We have executed the training well and I can say that I am now ready.

"We will be competing on the first day of the championships and thus my strategy is to run well in the heats and semifinals and then plan for the finals. I am very hungry to reclaim my title,” Cheruiyot said.

Cheruiyot won a silver medal at the 2017 edition of the competition in London after clocking 3:33:99.

Cheruiyot has won the Diamond League meet four times (2017, 2018, 2019, 2021).

He is the 2020 Tokyo Olympics silver medalist.

Kenyan Samwel Mailu and European silver medalist Matea Parlov Kostro to toe the line at Frankfurt Marathon

The 40th Mainova Frankfurt Marathon on October 29 will feature European Silver Medalist Matea Parlov Kostro and rising Kenyan star Samwel Mailu. Taking into account events held in conjunction with the main race, organizers of the Mainova Frankfurt Marathon expect around 25,000 participants on the last Sunday of October. The event holds an Elite Road Race Label, awarded by World Athletics, the sport’s governing organization.

“In Matea Parlov Kostro and Samwel Mailu we’ve succeeded in recruiting two rising stars of the international marathon scene. I’m delighted that we are going to have two popular figures in running on the start line in Frankfurt,” said the race director Jo Schindler. “After our successful comeback from the Corona lockdown a year ago we want to stage an exciting show of running in celebrating the anniversary of the oldest German city race in Frankfurt.

A year ago Mailu made his event debut at the Frankfurt Marathon. He was originally entered as a pacemaker but the now 30-year-old Kenyan showed top form, did not drop out of the race and, despite the role of pacemaker, finished second in 2:07:19. After this strong debut he won The Wein Marathon in April to take the next step in his career. Despite high temperatures, Mailu triumphed in Vienna with 2:05:08, breaking the men’s course record which had stood for nine years.

After his success in the 40th edition of Austria’s most important road race, Mailu now has another big anniversary event in his sights, “I have a good feeling in returning to Frankfurt. After all, I made my marathon debut there and the organization is very good. My aim is to improve my personal best and to run under 2:05 in Frankfurt,” said Mailu. In his hometown of Ulawani, the Kenyan supports younger runners and also takes on the role of event director himself, organizing a 10k road race.

Kostro will be racing in Frankfurt for the first time. The 31-year-old has made great inroads among the European marathon elite in recent years and became a sporting star at home in Croatia after the European Championships in 2022. Her silver medal was the first of any kind won by a Croatian woman in a running event since the European Championships were first staged almost a century ago. She achieved the biggest win of her career so far in winning the Hanover title in April, running 2:25:45 for a course record and personal best.

“I decided to run Frankfurt because I knew that it offers a high-quality field and fast course. I always have a good feeling when I race in Germany – and that’s another reason for deciding on Frankfurt,” explained Matea Parlov Kostro, who is almost certain of an Olympic marathon place for Croatia in Paris next year. “I hope that I further improve my personal best in Frankfurt and am looking forward very much to the race, especially the fantastic finish in the Festhalle.”

Sore, tight calf muscles? Try these dynamic stretches

Anyone who has ever experienced tight, crampy calf muscles knows how extraordinarily painful they can be. While a wide range of issues (from electrolyte imbalances to problems with form) can cause the calf muscles to tighten up, there are a few tried-and-tested ways that ease suffering quickly and effectively. These moves work for anyone–whether you’re in the throes of calf pain or you’re inspired to take preventative action.

Not only does having loose, flexible calves feel better, but it fends off injury, reducing strain on tendons and muscles. It also helps you pick up the pace, allowing for a fuller range of motion and leading to better running mechanics and enhanced performance.

Try to move through these dynamic stretches in a controlled manner without any sudden or jerky movements, gradually increasing the intensity as your muscles warm up.

Calf raises

This one can be done on flat ground or on the edge of a stair or stool to deepen the stretch. Use a wall for support if needed. Stand with your feet hip-width apart and slowly rise onto your toes, lifting your heels as high as possible. Lower your heels back down to the ground, and repeat this movement 10 to 15 times. Use these as a warmup, or any time you want to give your calf muscles a healthy boost of blood flow and enhanced flexibility.

Seated calf stretch

Sit on the floor with your legs extended in front of you, and loop a towel or resistance band around the ball of one foot. Gently pull the towel or band towards you, flexing your ankle. You should feel a stretch along the calf muscle–hold for 20 to 30 seconds, then switch legs.

Downward dog calf stretch

Start in a push-up position (plank) with your hands directly under your shoulders, and push your hips up and back, forming an inverted V-shape with your body. Keep your knees slightly bent and press your heels toward the ground. You should feel the stretch in your calf muscles and hamstrings. Hold for 20 to 30 seconds, drop knees to the floor and relax before repeating.

Calf raises with stretch

Stand with your feet hip-width apart, near a wall or stable surface for support. Rise up onto your toes, lifting your heels as high as you can. Instead of lowering your heels immediately, hold this position for a few seconds or until you really feel the stretch in your calf muscles. Lower your heels back down to the ground, and repeat this movement 10 to 15 times.

Wall calf stretch

Stand facing a wall and take a step back with one leg. Keep your heels on the ground and your toes pointing toward the wall, and lean your hips forward slightly (bending your front knee slightly) to intensify the stretch. You should feel the stretch in the calf of the back leg. Hold for 20 to 30 seconds, then switch legs.

National top athletes will also participate in the BMW BERLIN-MARATHON 2023

This year's BMW BERLIN-MARATHON will take place on September 24 - the sports event is one of the most prestigious marathons in the world. SCC EVENTS, the organizer of the event, is expecting more than 45,000 runners from about 150 nations. In addition to the huge field of amateur athletes, the top international as well as national athletes will be competing.

As already announced in the press release sent out by SCC EVENTS on July 13, 2023, the world record holder Eliud Kipchoge (KEN) and the winner of the TCS London Marathon 2022, Amos Kipruto (KEN), will be at the start in the German capital. With Tigst Assefa (ETH) as course record holder and winner of the BMW BERLIN-MARATHON 2022 and Sheila Chepkirui, winner of the GENERALI BERLIN HALF MARATHON 2022, the women's field is just as elite.

The German record holder will be competing

From the ranks of the German starters, Amanal Petros should be the first to be mentioned. The winner of this year's Hannover Marathon holds the German records for both the marathon and half-marathon distances. The MARATHON TEAM BERLIN runner is certainly hoping to achieve a German best time at his race on September 24. At the 2022 European Athletics Championships, Petros won the silver medal in the marathon team classification.

Top German men in Berlin

Amanal Petros stood beside teammates Simon Boch, Konstantin Wedel as well as Hendrik Pfeiffer on the podium in the aforementioned European Championship silver-medal team. All four will be competing at the BMW BERLIN-MARATHON. Simon Boch (LG Telis Finanz Regensburg) was German runner-up in the half marathon in the spring and secured the German team title for his team with this performance. Hendrik Pfeiffer, who competes for TK Hannover, won the Hannover Marathon last year. And just like his competition, the 30-year-old is hoping to use the race in Berlin to qualify for the Olympic Games in Paris.

European marathon champions at the start

The German women's marathon team was even more successful than the men at the 2022 European Athletics Championships. With the line-up of Miriam Dattke, Domenika Mayer (both LG Telis Finanz Regensburg), Deborah and Rabea Schöneborn (both MARATHON TEAM BERLIN) and Kristina Hendel (LG Braunschweig), they won the gold medal. The mentioned European champions will run at the BMW BERLIN-MARATHON. For the women, too, the race in Berlin is considered to be an important milestone to make it to the 2024 Olympic Games.

Partnerships with great added value

For the BMW BERLIN-MARATHON 2023, SCC EVENTS announced NORQAIN as its new timing partner. NORQAIN is familiar as a high-quality, family-owned watch manufacturer. The company is based in Nidau, the heart of the Swiss chronograph industry. Christian Jost, Managing Director of SCC EVENTS, is delighted about the commitment of the traditional Swiss watch manufacturer: "Reliability is one of our core values in the mission statement of SCC EVENTS. With NORQAIN, the BMW BERLIN-MARATHON gains a partner whose recipe for success is based on reliability and quality. This partnership has a great added value for us as organiser and for all the participants, who always expect a spirit of innovation and a reliably high standard from the BMW BERLIN-MARATHON."

"As a brand deeply rooted in the world of adventure and exploration, we are thrilled to embark on this multi-year partnership with the BMW BERLIN-MARATHON", said Ben Küffer, Founder & CEO of NORQAIN. "We are honoured to be the Official Timekeeper of the BMW BERLIN-MARATHON, an iconic event that embodies the values of perseverance, determination, and the pursuit of excellence, which are at the core of NORQAIN's DNA.”

The cashless online payment system PayPal has also been one of the partners of the BMW BERLIN-MARATHON for some time. "Anyone competing at the BMW BERLIN-MARATHON is expecting a high-quality sports experience. A fast, simple and secure payment system makes it easier for runners be able to focus on the essential aspects of the event," says Christian Jost.

"We are very happy about the renewed cooperation with SCC EVENTS. Whether at registration, beverage stands or after the race: For easy and convenient payments during the event, runners can pay with the PayPal app using a QR code Athletes can leave cash or cards at home," explains Jörg Kablitz, Managing Director of PayPal Germany, Austria and Switzerland.

Options to secure race entries possibilities and media accreditation

Although registration to participate in the race entry lottery for the 49th BMW BERLIN-MARATHON is now closed, there are still opportunities to secure a race entry for the BMW BERLIN-MARATHON 2023: through our charity partners and our official travel agents. Registration is still open for inline skaters. To apply for accreditation for the BMW BERLIN-MARATHON 2023, you must send a request via the press portal on our website, which is now possible.

Norwegian kid runs ridiculously fast 5K

A 15-minute 5K is considered an exceptional mark in men’s distance running that many sub-elites dream of breaking (and that would include 15 minutes and change). On Aug. 10 at the Recordløpet 5K in Drammen, Norway, 13-year-old Per August Halle Haugen did just that, stopping the clock in 15 minutes and 52 seconds to place second overall.

The achievement stands as a remarkable step forward for Halle Haugen, who, in line with expectations, seems to be flourishing as he gets older, trimming 21 seconds off his previous 5K personal best of 16:13 from 2022.

Last year, Halle Haugen ran the second-fastest time ever for a 12-year-old male for 10K, clocking a mind-blowing best of 33:18 (3:20/km).

According to Norges Friidrettsforbund (Norway’s governing body for athletics), there are no age-specific rewards or competitions for children under the age of 13, so Halle Haugen participates in local road races. 

Halle Haugen is endowed with a strong genetic inclination for distance running: his grandfather, Per Halle Haugen, represented Norway in the sport 40 years ago, achieving a time of 13 minutes and 27 seconds in the 5,000m. His mother and coach, Gunhild Halle Haugen, boasts personal bests of 15:09 for 5,000m and 31:47 for 10,000m. His older brother Simen, born in 1999, ran a time of 13 minutes, 37 seconds for 5,000m last year.

Halle Haugen’s time is still 20 seconds off the U13 age-group 5K world record; nevertheless, he undoubtedly holds a promising future, sharing a trajectory similar to the achievements of his compatriot Jakob Ingebrigtsen, who is widely regarded as the most prolific Norwegian distance runner in history. Ingebrigtsen began competing on the track at age 14 and recorded a 2,000m time of 5:52.50. Halle Haugen’s best over the same distance is 6:02.

World Athletics Championships Budapest 23 preview: marathon

In Oregon last year, Tamirat Tola ran his way into the World Championships history books with the fastest ever winning time in the men’s marathon: 2:05:36. Thirteen months on, the 31-year-old Ethiopian has the chance to add his name to the select band of marathon men to manage a successful title defence.

Only three have achieved the feat thus far: Spain’s Abel Anton (1997, 1999), Jaouad Gharib of Morocco (2003, 2005) and the Kenyan whose championship record Tola broke in Oregon, Abel Kirui (2009, 2011).

Tola was a class apart in 2022, the 2016 Olympic 10,000m bronze medallist showing his track pedigree as he blitzed the final 10km circuit in 28:31 to finish a decisive 1:08 clear of compatriot Mosinet Gerenew, also the silver medallist in Doha in 2019.

Tola, who was the marathon runner-up at the 2017 World Championships, has maintained his form this year, finishing third at the London Marathon in April in 2:04:59, behind Kelvin Kuptum (2:01:25) and Geoffrey Kamworor (2:04:23).

Neither of those two Kenyans will be on the start line in Budapest, but the defending champion will face two rivals from Kenya who have run faster than him in 2023. Timothy Kiplagat stands third on the world list with the 2:03:50 he clocked as runner-up to Belgium’s Bashir Abdi in Rotterdam in April. Abdi, the bronze medallist in Eugene, will be absent in Budapest but Kiplagat will be joined on the Kenyan team by Joshua Belet, runner-up at the Hamburg Marathon in April in 2:04:33. The third Kenyan in the field is Titus Kipruto, fourth at this year’s Tokyo Marathon in 2:05:32, who set a PB of 2:04:54 as runner-up in Amsterdam last year.

Ethiopians have finished first and second at the last two World Championships and Tola will have notable support in Budapest. Milkesa Mengesha, the 2019 world U20 cross-country champion, won the Daegu Marathon in April and clocked a best of 2:05:29 in Valencia last December. Chalu Deso won in Tokyo in March in 2:05:22. Leul Gebresilasie finished second and fourth at the last two London Marathons and has a best of 2:05:12. Tsegaye Getachew placed third in Tokyo in April in 2:05:25.

Not that the race looks like being an exclusive battle between the two established East African giants of distance running.

Abdi Nageeye of the Netherlands was runner-up to Eliud Kipchoge in the 2021 Olympic marathon in Sapporo. The 34-year-old finished third in New York last November and in Rotterdam in April.

Tanzania’s Alphonce Felix Simbu is a seasoned major championship marathon campaigner. The 31-year-old earned world bronze in London in 2017 and Commonwealth silver in Birmingham last year. He also finished fifth and seventh in the last two Olympic marathons.

Commonwealth champion Victor Kaplangat is joined on the Ugandan team by Stephen Kissa, who set a national record of 2:04:48 in Hamburg last year. Morocco’s Mohamed Reda El Aarby placed second in New York in 2021 and fourth last year.

There are a host of other sub-2:06 performers in the field: Israel’s European bronze medallist Gashu Ayale, Kaan Kigen Ozbilen of Turkey, Eritreans Goitom Kifle and Oqbe Kibrom, plus the Japanese duo Kenya Sonota and Ichitaka Yamashita.

Ayale’s Israeli teammate Marum Terifi is the second-highest placed runner from last year’s race on the entry list. He finished 11th in Oregon and then took silver at the European Championships in Munich.

Veteran Spaniard Ayam Lamdassem was sixth in Munich but fifth at global level in the Olympic marathon in 2021. Another 41-year-old on the start line will be the remarkable Ser-od Bat-Ochir. The Mongolian is unlikely to be troubling the medal contenders but will be contesting his 11th successive World Championships marathon – his 16th successive global championship marathon, having also contested the past five Olympic marathons.

Women's marathon

In Oregon last year Gotytom Gebreslase won in the fastest ever time in a women’s championship marathon, 2:18:11, but the Ethiopian will have to beat two of the six fastest women of all time if she is to successfully defend her title in Budapest.

The 2011 world U18 3000m champion was unable to keep up with one of them on the rolling hills of Boston in April, finishing 10th in her only marathon of the year in 2:24:34 – eight places and 2:44 behind compatriot Amane Beriso Shankule, who was runner-up to two-time world champion Hellen Obiri.

At 31, the formerly injury-plagued Beriso produced a stunning performance in Valencia in December last year, upsetting world 10,000m champion Letesenbet Gidey’s world record attempt with a victory in 2:14:58, putting her third on the world all-time list behind Kenyans Brigid Kosgei (2:14:04) and Ruth Chepngetich (2:14:18).

Gebreslase will also have to contend with Rosemary Wanjiru, who moved above Gidey to sixth on the world all-time list with a winning time of 2:16:28 in Tokyo in March. The 28-year-old Kenyan, fourth in the world 10,000m final in Doha in 2019, clocked one of the fastest marathon debuts in history, 2:18:00, as runner-up to Ethiopia’s Tigist Assefa in Berlin last year.

In addition to Gebreslase, five other finishers from the top 10 in Oregon last year will be on the start line: bronze medallist Lonah Salpeter from Israel and fourth-placed Nazret Weldu of Eritrea, plus Keira D’Amato of the US (eighth), Japan’s Mizuki Matsuda (ninth) and Mexico’s Citiali Moscote (10th).

The loaded field also includes the second-fastest woman of 2023, Ethiopia’s Tsehay Gemechu, the runner-up to Wanjiru in Tokyo in 2:16:56, who finished fourth in the 5000m in Doha in 2019, and Bahrain’s 2017 marathon world champion Rose Chelimo.

The Ethiopian challenge will be strengthened by world 10km record-holder Yalemzerf Yehualaw, who ran 2:17:23 on her marathon debut last year then won in London later in 2022 before finishing fifth at this year’s edition of the race. Wanjiru, meanwhile, is joined on the Kenyan team by 2014 world half marathon bronze medallist Selly Kaptich, who was third in Berlin in 2019, and Shyline Jepkorir, a winner in Enschede in April in 2:22:45.

At 36, the veteran Kaptich is four years younger than Australia’s two-time Commonwealth medallist Lisa Weightman, who showed her enduring class with 2:23:15 for fourth place in Osaka in February.

Another notable entrant is Poland’s Aleksandra Lisowska, who broke away in the final 2km to win the European title in Munich 12 months ago.

Bat-Ochir made his world debut in Paris back in 2003 and boasts a highest placing of 19th in Daegu in 2011. He finished 26th in Oregon last year, his second-best global performance. His appearance in Budapest will match Portuguese race walker Joao Viera’s tally of 11 – two shy of Spanish race walker Jesus Angel Garcia’s record.

Tasmanian 69-year-old, Michael Booth runs 100th marathon

To run just one marathon is a massive achievement for most people — Launceston's Michael Booth has just finished his 100th. 

The 69-year-old hit the milestone when he crossed the finish line at the Sunshine Coast Marathon in Queensland on Sunday, finishing in a time of just under four and a half hours.

"It's quite momentous," he said.

"I never started off running marathons thinking that I'd reach a certain number. I just did it because I enjoyed running.

"As I got into the 80s I could see a finish line up over the horizon, but it still wasn't necessarily a goal. I just kept running because I enjoyed it.

"As I got closer into the 90s, I thought, 'Gee I'm going to do 100.'"

It was a massive effort, but a low-key celebration for the Riverside grandfather.

"Chocolate milkshake and a nice lunch … I don't drink alcohol so I don't go down that path," he said.

His son Steven and wife Christine were on the course to cheer him on around the multi-lap course on the Sunshine Coast.

"They were having breakfast at a cafe along the track and cheered me on each time I passed," Mr Booth said.

Mr Booth only took up running in 2002 when he was 48, but was quickly hooked. It all started when the retired accountant went for a run with his brother.

"Running up and down Cormiston Road in Riverside with my brother 20 years ago, I wasn't even sure I was going to continue running," he said.

"It felt good and I just kept going."

It is now a part of his life and he has got has some significant running achievements under his belt.

Mr Booth has run the 42-kilometer marathon distance in every Australian state and territory, and also on each continent.

He ran his first marathon in Hobart in 2003 and has since taken his running exploits around the world.

Among the 100 races he has completed are the Boston, Athens, Rio de Janeiro and Great Wall of China marathons.

In 2014 he even took on a marathon in Antarctica. He believes he is the first Tasmanian to do so.

He has now competed in 10 out of 11 Sunshine Coast marathons, and 20 Hobart Cadbury marathons. And the iconic Overland Track in Tasmania is among his favorite runs.

He has taken on many of Tasmania's most well-known running challenges: the Three Peaks, Freycinet Challenge, Triple Top and Point to Pinnacle.

Earlier this year he took his total running distance to 50,000 kilometers.

No plan to stop just yet

Mr Booth also uses marathons to promote organ donation and Donate Life.

He often runs in a shirt featuring an image of his daughter Alison, who died in 2011.

"Alison back in 2011, she was 32, she suffered a brain bleed and our son-in-law Mark wanted to donate her organs and we fully endorsed that," he said.

"Four or five recipients were able to lead lives of better quality due to Alison's donation.

"Even though we lost a dear daughter there was a positive that we've enriched other people's lives. There's no point in burying organs that are in perfect working order."

Despite reaching the impressive milestone, which has been decades in the making, he has no plans to slow down.

"I propose to continue running for the next few years," he said.

"[I'll] see how I go … I think I've got to be more realistic and lower my finishing-time expectations as I'm getting older."

He runs four times a week and has his sights set on the Hobart Cadbury Marathon in January.

"I'll just bow out at some point when my body says, 'Hey Michael, I think we've had enough.'"

Before that, he is aiming to run a marathon with both his son and grandson.

He hopes his running exploits inspire others.

Coach Kirwa believes Kipkirui will step into Kandie's shoes

National team head coach Julius Kirwa has exuded confidence in Ishmael Kipkurui's potential to effectively step into the shoes of Kibiwott Kandie at the upcoming  2023 World Athletics Championships.

Kandie, who had punched a ticket to fly the country's flag in the 5000m, withdrew from the team owing to a nagging hamstring injury.

"We made the changes last week. Ishmael is in good form and he has proved himself as a junior athlete. I'm confident he'll live up to expectations," Kirwa said in an exclusive interview on Thursday.

The Commonwealth Games 10,000 metres bronze medallist will miss the World Championships for the second time in a row after staying out of Oregon 22.

Last year, the World Half Marathon silver medallist, almost sealed a slot on the Kenyan plane to Oregon after clinching the national trials but failed to crack the qualifying time.

He last held forte for the nation at the 44th World Athletics Cross Country Championships in Bathurst, Australia where he finished fifth. His most recent race was in Germany in April during the Adizero Road to Records 10km race, where he finished second in 26:53.

He secured a berth in the men’s 10,000m team despite finishing fourth during the national trials.

“I was in camp for a week when the team reported and training was going on well. I tried to persevere for some days while training but there was no change hence the break to avoid worsening it," said Kandie.

While regretting the unfortunate turn of events, Kandie vowed to bounce back stronger at the World Half Marathon Championships that will be held in Riga, Latvia on October 1.

“I know a lot of people are disappointed I'll not be traveling with the rest of the team to Budapest, especially after I experienced a similar fate last year when I also failed to make it to Oregon," Kandie stated.

Meanwhile, Kirwa has said he is satisfied with the amount of effort expended in practice even as the team continues to put the final touches ahead of their departure to the Hungarian capital.

"We have trained well enough and all the athletes are in good shape. We are expecting a good performance in Budapest later in the month," Kirwa said.

The seasoned gaffer also tipped Kenyan sprint sensation Ferdinand Omanyala to steer the country to unprecedented glory.

"He is in his peak this season and I have no doubt in my mind he'll be pulling off a major surprise at the World Championships," Kirwa said. 

Three exercises to ease back pain in runners

A sore back can be a discouraging thing to face as a runner–while you’d love to get out and log some miles, recurrent back pain can be extremely limiting. The jury is out on what, exactly, gives runners achy backs, and it’s probably unique to each person. Maybe you had back issues before you began running, you’re struggling with running form, or you are facing some muscle imbalances.

A study published in Scientific American determined that runners with sore backs often had weaker deep core muscles. Whatever the cause of your pain, there are a few exercises you can do to become an all-around stronger, pain–free runner with a health, mobile spine.

Glute Bridges

Glute bridges engage the glutes and hamstrings, which play a significant role in maintaining proper hip alignment (helping with both structural tolerance and great form) during running.

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top. Lower down and repeat for 12–15 reps, pausing at the top of the pose and holding your glute bridge for longer once you gain strength.

Planks

We all know and love planks (or we should!). Planks target the core muscles and helping to improve stability and support for the spine.

Start by holding a plank position on your forearms and toes, ensuring your body forms a straight line from head to heels. Hold for 20-30 seconds, gradually increasing the duration as you become more comfortable.

Cat-Cow Stretches

This yoga-inspired stretch helps to align the spine and mobilize it, while giving the back muscles a great stretch.

Start on your hands and knees and arch your back like a cat (rounding the spine), then drop your belly towards the floor while lifting your head and tailbone (cow pose). Repeat this movement for 8–10 rounds, pausing at each end of the stretch to take a few breaths or add some gentle side-to-side movement.

Even if you’re on board with adding these exercises to your pre or post-run routine, it is always a great idea to check in with a medical practitioner when you’re experiencing back pain, and important to do so if pain worsens or isn’t alleviated after a few days rest.

What Runners Should Know About Hydrating With Coconut Water

This tropical drink can provide a perfect refresher on a hot day, while offering up key nutrients for runners. 

Figuring out your hydration needs is essential as a runner. But let’s face it, water probably isn’t what you’re craving to quench your thirst every day. One drink that might add more excitement to your hydration plan: coconut water. 

Coconut water is the liquid that’s found in young coconuts, and it contains naturally occurring minerals, says Yasi Ansari, MS, RDN, CSSD, certified specialist in sports dietetics and national media spokesperson for the Academy of Nutrition and Dietetics. 

Coconut water is different from coconut milk, which is pressed from ground coconut flesh and then mixed with either coconut water or freshwater, says Kelly Jones, MS, RD, CSSD, sports dietitian based in Newtown, Pennsylvania. Compared to coconut milk (the kind you’d find in your grocer’s fridge, not the canned condensed variety), which contains anywhere from 45 to 70 calories per cup, and roughly 4.5 grams of fat, coconut water averages around 45 calories per cup and typically contains no fat. 

While there’s plenty of beverage options for runners to choose from today, knowing what will optimize your recovery and support your health is important. Here’s what to keep in mind about coconut water in particular.

The Benefits of Coconut Water

1. Offers Electrolytes

“Coconut water is most often praised for being a good source of potassium, with [about] 400 milligrams per cup, which is around the same amount as a medium banana,” says Jones. Consuming potassium may protect your heart, as it’s known to help lower blood pressure. “Potassium is also an important mineral to support hydration and healthy muscle function, though not without adequate sodium,” Jones adds.

Potassium isn’t the only electrolyte you’ll get from coconut water. “Coconut water also provides smaller amounts of the minerals magnesium, calcium, and phosphorus,” Ansari says. Runners lose these electrolytes through sweat and urine, so you need to replenish them, especially when clocking miles on a hot, humid day.

“Sweat loss can depend on climate, heat acclimatization, type of activity, sweat rate, diet, and more,” Ansari adds.

2. Serves Up a Healthy Supply of Vitamin C

Antioxidants are known to help your body’s natural defense mechanisms, and studies link people who eat a diet rich in antioxidants to lower risk of diseases and improved longevity. One important antioxidant in coconut water? Vitamin C.

One cup of coconut water supplies 27 percent of the daily recommended value of this vitamin, which is important in protecting your cells from the damage of free radicals, and supporting your immune system. “According to the FDA, the closer we get to 20 percent of a daily value, we’re getting a high source of that mineral or vitamin,” Ansari says. 

3. Supports Your Overall Health

“While more research is needed on coconut water and its benefits on human health, coconut water has been linked to playing a role in blood sugar control, offering antioxidant properties, and supporting heart health and blood pressure,” Ansari says. 

One study, published in the International Journal of Medical Research & Health Sciences, backs this up, showing that coconut water can help improve blood pressure, thanks to its potassium content and this mineral’s effects on blood flow.

Coconut water may be also help when it comes to drinking enough. If you’re replacing your normal glass of water with coconut water simply because you love it and it makes you drink more liquids, than that’s a win for your hydration, which then supports your overall health, as well as your run performance.

The Downsides of Coconut Water

One catch on the electrolyte content in coconut water: It doesn’t contain much sodium. “Since sodium is the mineral lost in the highest amounts during exercise, it’s what’s missing from coconut water for those who rely on it as a sports drink,” says Ansari. In other words, if you’re clocking a lot of miles and sweating a ton, you probably don’t want to substitute coconut water for your go-to sports hydration. 

“When it comes to sports and ensuring athletes are rehydrating appropriately, electrolyte-enhanced beverages on the market that offer sodium are going to be the most optimal choice to help minimize hyponatremia risk [a lower-than-normal level of sodium in the bloodstream]—headaches, altered mental status, nausea, and vomiting can result from hyponatremia,” Ansari says.

Also, if you’re using coconut water to fuel your runs, it might not offer the carbs you need to sustain your effort. “Once we get closer to an hour [of running], the carbohydrates that are offered in other sports beverages can help sustain energy and blood sugar better [than coconut water],” Ansari says. “For those training less than an hour, coconut water can be a safe alternative [to electrolyte drinks] as long as you’re not losing too many fluids through sweat.”

How to Make Coconut Water Part of Your Running Hydration Plan

If you love coconut water and want it to play a role in your run nutrition, Ansari suggests making your own product that contains coconut water and sufficient sodium. 

“I advise clients who enjoy coconut water during exercise to add 1/8 teaspoon of salt, which adds 300 milligrams of sodium. For those who sweat heavily and know they are heavy salt sweaters, 1/4 teaspoon per 16 ounce bottle may be appropriate,” says Jones.

Ansari also suggests alternating with an electrolyte-enhanced beverage that contains more sodium and supports adequate hydration. She also recommends pairing coconut water with a salty snacks, like pretzels, olives, pickles, trail mix, or salted peanut butter and jam sandwiches. 

What to Know Before You Buy Coconut Water

When shopping for coconut water, Jones recommends looking for cold-pressed varieties, meaning it has not been treated with heat, which may damage some nutrients and antioxidants, such as vitamin C. 

Some coconut waters also have high amounts of added sugars. The daily guideline for Americans suggests less than 10 percent of calories come from added sugars, and the American Heart Association recommends men keep daily added sugar consumption to 36 grams and women stick to 25 grams. 

However, very active individuals may need more sugar than the average population, Ansari says. “What’s important to remember is that athletes need energy. Carbs fuel workouts. Electrolyte-enhanced products that contain carbs are going to help boost energy especially when consumed during a workout and when topping off energy stores prior to a workout,” she says. 

If you’re drinking coconut water before, during, or after a run, it’s okay to get those added sugars to support your efforts. However, aim to limit your daily consumption of added sugars, looking for coconut water products with lower amounts.

Coconut Waters We Love

Strava’s New Tool Helps Runners Calculate Carbon Savings

Strava's newest tool lets commuters check their estimated carbon savings when running, walking, or biking on the platform

Last week, Strava, the ubiquitously connected fitness app, announced a new tool allowing runners to check their estimated carbon savings when running, walking, or biking on the platform.

Strava hopes that the feature will further spotlight carbon savings and encourage more environmentally friendly modes of transportation among its users.

With more and more companies mandating a return to offices, commuting is back on the rise, and with global gas prices also on the rise, many commuters may turn to cycling or walking to work as an alternative. The app update will display the amount of carbon saved on user activities labeled as “commute,” which Strava hopes influences the platform’s more than 100 million users to choose less carbon-intensive means of commuting.

“At Strava, we are proud to consistently provide our community with product features and updates that motivate them to be more active,” said Brian Bell, Strava’s vice president of global communications and social impact. “The new feature unlocks a universal action that anyone on Strava can be part of, and our hope is that when armed with the power to choose between a less eco-friendly form of commuting versus a more human-powered approach—they bias towards the more sustainable option.” 

Since 2020, Strava has given free access to city planners, advocacy groups, and researchers to de-identified, aggregated commuting data via Metro, Strava’s proprietary web platform. Strava community members that opt-in can anonymously contribute to this dataset, which helps planners identify opportunities in their communities for infrastructural changes.

With this update, Strava has given its subscribers yet another tool that can be used for more than just tracking their runs or rides.

This Marathoner Started Running 40 Years Ago to Avoid Happy Hours

Now the sport is a major part of his life and a top source of freedom and happiness.

I started running to avoid happy hour—it’s true!—but it became so much more to me than that.

I played lacrosse in high school and college, so I ran as part of my training for the game. But in 1983, I started running after work to stay in shape and as a balance to the stress of starting a new career. To be totally honest, as an insurance broker in Chicago, there were too many opportunities to drink! Lunch, happy hour, and then we went out after dinner. So running afforded me the opportunity to say “I can’t drink at lunch because I’m running after work,” which also meant I’d miss the happy hour! In the beginning I had no real idea as to how to run, but I did read. I loved the books by George Sheehan and I read Runner’s World cover to cover! Runner’s World was one of my major sources for training plans back in the day. There were no apps in 1983, and I still don’t use training apps, although I love Strava. Eventually, I found races and then running clubs for a more collaborative experience. 

Racing changed everything because it focused my running into competition and I then became engaged in improvement. I ran my first race in 1983 just a few months into my training. It was called the Fell 10K, and it was held in Winnetka, Illinois. My 10Ks eventually lead to marathons. 

Running was a great way to meet people and to find more running groups, but the bug bit hard after my fifth marathon. I was living in Los Angeles in the 80s and became involved with a premier track club, and ran as part of the LA Celebrity Team in the Los Angeles Marathon in 1990. That allowed me to meet more runners and triathletes. 

Eventually I would go on to run the Boston Marathon, New York City Marathon, Chicago Marathon, London Marathon, and the Berlin Marathon. Then in honor of my 60th birthday in 2019, I made it my goal to run 60 marathons, and my 60th marathon was the Boston Marathon. 

My “why” hasn’t changed much, if at all over the years. I am a runner. It’s in my DNA. Of course, I am prepared for the day I might not be able to run but honestly I don’t think it will ever happen. It makes me feel alive—the feel of the wind on my face, the sound of my feet hitting the pavement, the smell of nature, and of course, there is no better time to think than when you are running. It’s very freeing for your brain because your body is occupied and fulfilled by the movement. One thing that made a huge impact on my running in my 60s was stretching more. I hated stretching, and in the first 37 years of my running life I only stretched when I was a member of a track club in Los Angeles. However, in 2020, luckily I found StretchLab and it changed my life—not just my running life, but everything, from getting into and out of the car to getting off the floor. My times also improved as my increased mobility translated to a much smoother form and fewer injuries. 

I also work out at Orangetheory Fitness, play hockey, and continue to run half marathons with friends. I plan to run my fourth Boston in 2028 for my 70th birthday, but otherwise my marathon days are behind me.

For me there is no life without running—any runner would understand that. Although my mileage has decreased in recent years, it’s simply a part of my life like eating, or traveling, or working. 

My first 10 years as a runner I watched my race time’s drop and my finishes improve. Those were heady days and I loved the competition. But a time will come when you have to face the fact you are getting slower. And when that happens, you will need to decide whether you can just run for the pure joy of it without a PR or whether you will let your ego sabotage something you love. I am completely at peace with running slower for the rest of my life in exchange for not running at all. In fact, I am grateful just to be able to do it at all.

These three tips have made my running journey a success:

1. Stretch more often

You have to be flexible. Two horrendous things occur when you are not mobile: First, you will get slower and second, you will get injured. Need I say more?

2. Cross train

Cross training provides the ability to run faster and further as you take the stress off your legs. Also, the training can help you have fewer injuries.

3. Listen to your body

To my fellow runners I want to emphasize taking care of yourself. I followed a simple rule. If it hurts to walk, I don’t run. If I have a chest cold or lung infection I don’t run. Rest is remarkable. Once you get over the fear of missing training you will enjoy the thrill of regaining your fitness level over and over. I won’t lie to you: I hate rest days but I’ve learned they help me to extend my ability to run injury free and that’s priceless.

John’s Must-Have Gear

→ Garmin Fenix 6: Is there anything more important than measuring your time and distance? This also measures heart rate while you are running, and it even tracks your sleep.

→ Asics Gel Kayano Running Shoes: I enjoy all their products and have trained for most of my 60 marathons (and countless other races) in their shoes. The engineering is second to none. 

→ GymBoss Timing Device: I have been running the Jim Galloway style (that’s the walk/run method) for 17 years, and this little device makes it so easy.

Does Sunscreen Expire? Experts Answer Your Qs

Here’s how to tell if your sunscreen needs a refresh. Plus, the best ways to store it for optimal efficacy.If you’re like many runners, you might have the same bottle of sunscreen sitting in your bathroom cabinet for longer than you can remember. And, like many, you probably face a common dilemma: Keep or toss?

The simple verdict: Sunscreen definitely expires, so toss yours if it’s past its prime.

MORE FROM RUNNER'S WORLD ON APPLE NEWS

According to the Skin Cancer Foundation, slathering on sunscreen every day can prevent premature skin aging and slash your melanoma risk by 50 percent. (ICYMI, melanoma is the most dangerous form of skin cancer.) But sunscreen that’s passed its expiration date won’t do your skin any good.

As runners, we log more hours in the sun than most people, which puts us at greater risk for sunburn and skin cancer. We owe it to our skin (and overall health!) to give it the best sun protection possible.

Here, we explain why sunscreen expires and how to tell if yours has.

Why does sunscreen expire?

Sunscreen contains active ingredients that shield your skin from UV rays. In chemical sunscreens, you may find ingredients such as octisalate and/or avobenzone. According to the Skin Cancer Foundation, these ingredients absorb UV rays like a sponge before they can do any damage. In mineral sunscreens, common ingredients include titanium dioxide and zinc oxide, which physically block the rays before they enter your skin.

Over time, these active ingredients break down. When this happens, they become less effective at protecting your skin from harmful UV rays, leaving your skin vulnerable to sunburn and damage, says Cameron Rokhsar, M.D., the founder and director of the New York Cosmetic, Skin, and Laser Surgery Center and an associate clinical professor of dermatology at Mount Sinai Hospital in New York City.

Therefore, it’s essential to keep tabs on your sunscreen’s status. Using an expired product is not only pointless, but it can give you a false sense of security during sunny runs. 

Are there signs to look for that show my sunscreen has expired?

“Unfortunately, there’s no reliable way to test if a sunscreen has expired,” says Shari Lipner, M.D., Ph.D., a dermatologist with Weill Cornell Medicine in New York City. However, some sunscreen manufacturers print an expiration date on the bottle or label. 

For products that don’t have that expiration date (or if you threw the packaging away), know that all sunscreen manufacturers have to prove that their product will remain effective for at least three years, per the U.S. Food and Drug Administration (FDA). If that’s the case, write the purchase date on the bottle to track how long you’ve had it, Lipner suggests. Consider your sunscreen expired at the three-year mark. 

Sunscreen can also expire earlier if exposed to heat, humidity, and sunlight. According to the Cleveland Clinic, chemical sunscreen is especially vulnerable because the active ingredients tend to be more unstable when exposed to heat than mineral sunscreen ingredients. 

The takeaway? Don’t rely on expiration dates alone. “If you notice any changes in the consistency, color, or scent of the sunscreen, it could indicate that it’s expired or undergone some degradation, and it’s best not to use it,” Rokhsar says. 

For example, many chemical and mineral sunscreens contain inactive ingredients that help the formula spread evenly. When these ingredients break down, you may notice that the sunscreen is gritty and/or tough to rub into your skin, according to the Cleveland Clinic.

You may also experience skin reactions like acne and rash when inactive ingredients degrade, Rokhsar says. Plus, many sunscreens contain preservatives. When these deteriorate, bacteria and fungi are more likely to grow inside the container, leading to skin infections and acne, the Cleveland Clinic notes. 

So, if you start breaking out or developing rashes after using your sunscreen, it’s time to get a fresh bottle. 

What’s the best way to store sunscreen?

“To extend the life of your sunscreen and ensure its effectiveness, store it in a cool, dry place,” Rokhsar says. In other words, don’t leave it in your car during hot summer runs or on top of your towel during beach days. Excessive heat breaks down the active ingredients that protect your skin from harmful UV rays, Rokhsar explains.

A better approach: Apply sunscreen before leaving home so you don’t have to keep it in your car during your run. “If you’re at the pool or beach, I suggest wrapping [the sunscreen] in a towel,” Lipner says. You can also stash it under some shade or keep it in the beverage cooler. 

Also, keep the container tightly closed to prevent exposure to air, “which can also contribute to the breakdown of the active ingredients,” Rokhsar says.

So, can you use expired sunscreen?

Using sunscreen that’s gone bad won’t protect your skin from the harmful UV rays that cause skin damage and cancer. You’ll likely irritate your skin to boot. So, toss your sunblock if it’s passed its expiration date, it’s been three years since you purchased it, or you notice changes to the product or your skin.

You can prolong the shelf-life of your sunscreen by storing it in a cool, dry place. However, you don’t need to worry about expiration dates if you use sunscreen the way you should. “If you’re using sunscreen properly, which means applying a generous amount [or about a shot glass’ worth] and reapplying frequently, such as after swimming or sweating, a bottle shouldn’t last more than a season,” Rokhsar says. 

100m world junior record holder suspended for doping

Suriname’s Issam Asinga, who only two weeks ago stunned the athletics world by shattering the U20 100m world record at the South American Championships in Sao Paulo, Brazil, has been provisionally suspended by the Athletics Integrity Unit (AIU) for the alleged use or presence of a prohibited substance . The suspension, which went into effect Wednesday and was announced by the AIU on Friday, is for the presence of GW1516, a substance that modifies how the body metabolizes fat, and which can boost endurance.

Provisional suspensions are issued before a hearing to determine whether the charges warrant any official punishment.

Botswana’s Nijel Amos, who won silver in the 800m at the 2012 Olympics in London, received a provisional suspension last year for the presence of the same metabolite ahead of the World Athletics Championships in Eugene, Ore. He ended up receiving a three-year ban.

GW1516 was originally developed to treat obesity and diabetes, but is not approved for human use, since it was discovered to be carcinogenic. It is banned in and out of competition, and not eligible for Therapeutic Use Exemption (TUE). A USADA bulletin from 2019 says GW1516 is also sometimes known as cardarine or endurobol and has been found in some supplements, even though it is illegal. In 2017, there were 31 sanctions worldwide related to its use.

The 18-year-old Asinga clocked an impressive 9.89 seconds with a tailwind of (-0.8m/s) on July 28 to become the first South American sprinter to break the 10-second barrier in the 100m. His blazing run surpassed the previous record of 9.91 seconds set by Botswana’s Letsile Tebogo at last year’s World U20 Championships in Cali, Colombia, and also broke the South American area record, bettering the 10.00 mark set by Brazil’s Robson da Silva in 1988.

In addition to claiming a world record in Brazil, Asinga’ also picked up a free PlayStation 5 with his performance. A tweet posted last week shows retired American sprinter Justin Gatlin handing Asinga the video game console with the caption “The special moment when Justin Gatlin promised Issam Asinga a PS5 if he ran a legal 9.8 and he delivered!”

Asinga has made headlines in the 2023 season, running for Montverde Academy near Orlando, Fla. Earlier this year, he beat world champion Noah Lyles in a 100m race to break the U.S. high school record, and a week later, broke Lyles’s 200m high school record in 19.97 seconds.

The provisional suspension appears to have dashed Asinga’s dreams for gold at the World Athletics Championships in Budapest later this month, where he was set to run the double. The sprinter has plans to head to Texas A&M University in the NCAA on a full track and field scholarship this fall.

Dynamic vs. static stretching: Which is better?

Both have benefits depending on when and why you’re stretching.

Stretching is an essential component of any runner’s routine, aiding in flexibility, performance, and injury prevention. When it comes to stretching, there are two main techniques: dynamic stretching and static stretching, each offering distinct advantages for runners.

Dynamic stretching

Dynamic stretching involves controlled movements that mimic the actions of the activity about to be performed. This type of stretching is particularly advantageous for runners as it helps warm up the muscles and joints, increasing blood flow and heart rate.

The continuous, rhythmic motions of dynamic stretches prepare the body for the impending workout by improving range of motion and promoting better neuromuscular coordination. Leg swings, high knees, and walking lunges are examples of dynamic stretches. They activate the nervous system, enhancing muscle responsiveness and power output. Incorporating dynamic stretching into a pre-run routine can lead to improved performance and reduced risk of injury.

Static stretching

Static stretching entails holding a stretch for a prolonged period, usually 15-60 seconds. While static stretching can be beneficial post-workout for enhancing flexibility and aiding in recovery, its application before a run is debated. Some studies suggest that performing static stretches before a run might lead to decreased muscle power and performance due to temporarily relaxed muscles. However, static stretching post-run, when muscles are warm and pliable, can help prevent muscle imbalances and maintain overall flexibility.

Dynamic vs. static: a balance

The key is to find the right balance between dynamic and static stretching. Pre-run, focus more on dynamic stretches to elevate heart rate and activate muscles. Gradually transition into movements that mimic the running stride to enhance range of motion and promote blood flow to the muscles. As the body warms up, these dynamic stretches should become more running-specific, such as leg swings or high knee marches.

Post-run, static stretching can be incorporated to improve flexibility and maintain muscle health. Stretching muscles that have been worked during the run, such as hamstrings, quads, and calves, can aid in recovery and prevent tightness. Holding stretches for 15-60 seconds without bouncing can gradually improve muscle length over time, reducing the risk of injury and enhancing overall flexibility.

Wait … Is It Okay to Run in a Cemetery?

A strongly-worded sign in Eugene, Oregon, sparked debate: Fair game or a somber spot?

Just south of the University of Oregon, sits the Eugene Masonic Cemetery—a ten-acre hilly plot that’s filled with Douglas Fir Trees and wood-chip trails. In a city renowned for its rich running history, it’s relatively common to see runners using the paths as a neighborhood cut-through or spot to work in some hills. 

But last month, some residents started to notice red signs: “Runners, this is a cemetery NOT a training area.” The signs prodded discussion on Twitter, with some users scorning them while others emphasized the need to respect the dead. Some pointed out that seven blocks north is the Eugene Pioneer Cemetery, a slightly bigger area, which is a common warm-up spot for athletes competing at nearby Hayward Field. 

Cemeteries can be a confusing middle ground between a green space and a solemn place of remembrance, and it brings up an ethical question: When is it okay to run in a cemetery?

Striking a balance

The Eugene Masonic Cemetery is private property—it’s an active burial ground. But Shawn Walker, the president of the Board of the Eugene Masonic Cemetery Association, clarifies that outsiders are still welcome in the space.

“I think it can be helpful for visitors to keep in mind that the cemetery is first and foremost a cemetery,” he said to Runner’s World in an email. “Visitors come to the cemetery to grieve, remember those who have passed on, and seek solace. Other ‘non-cemetery’ related activities are fine and encouraged as long as the activities do not disrupt the cemetery’s primary role.”

Not all cemeteries are privately owned; different types have emerged over the years. Take the Oakland Cemetery in downtown Atlanta. Oakland is the oldest cemetery in the city, founded in 1850, but it’s also the oldest public park. 

The City of Atlanta owns the 48-acre space, but it operates differently from a church graveyard or military cemetery (don’t try to run in Arlington National Cemetery). Oakland is a “Victorian rural garden cemetery,” says Sandy White, the Director of Adult Programs and Volunteers at the Historic Oakland Foundation. Early cemeteries were connected with churches, but as cities grew, governments realized they needed more space to bury the dead, says White. But instead of a somber, religious space, these area were also used as parks.

In fact, during the Victorian period (1837 to 1901), it was common for families to visit cemeteries for leisure. During a time when diseases like yellow fever and cholera were rampant, families would pack a lunch and visit their dead relatives. Nowadays, you’re less likely to see a charcuterie board in front of a gravestone, but some cemeteries still retain those park-like qualities. 

Fifteen years ago, the Historic Oakland Foundation created the Run Like Hell 5K. “At the time, [the foundation] was really searching for things that would be good fundraisers and respectful of the grounds and of the people that are buried in Oakland, but at the same time, really serve the modern communities that were built up around,” White says.

The race—which features a costume contest—has become the largest cemetery race in the U.S. with 219 runners toeing the line at this year’s April edition. The money raised from the race helps keep the cemetery humming through beautification and preservation projects, and it’s a key part of Oakland’s identity as a public green space. 

“It’s every citizen in Atlanta’s park as much as it’s our cemetery,” White says.

Appreciation is key

Ultimately, running in a cemetery comes down to respect. 

Walker says the red signs at the Masonic Cemetery were put up after some runners started taking advantage of the open gates. He says training groups would come to the cemetery and disrupt the peace with drills like sprints and chain runs. Sometimes a coach would even shout and whistle at the athletes. 

“We felt that this type of activity and training was not consistent with the environment that we believe is important to maintain in the cemetery,” Walker says.

He admits the red signs might come off as harsh, but it’s tough to convey the message clearly.

“We love having visitors in the cemetery and part of our mission is to maintain and operate the cemetery as a resource for the community,” he says. “I believe it can be perfectly appropriate for runners to run in the cemetery as long as their activities are respectful to other visitors and to the space.”

Rob Rueff is familiar with this balance. His favorite race is a small 5K in Franklin, Indiana, called the Sparkler Sprint. Held on the 4th of July, the race is a fundraiser for the Franklin Community High School cross country team. The course meanders through a local park and the nearby Greenlawn Cemetery, and it reminds Rueff of trips to visit his grandparents as a child. In fact—the race literally goes past their graves. 

“It’s like I can feel them cheering me on as I reach the final quarter mile of the race,” he says. 

For Rueff, the cemetery is a reflective place of solace—but something he can combine with his passion for running. “When I’m training for races and I’ve hit a wall during training, I’ll drive down and run there,” he says. “I’ll make it a point to run by their graves just to check on things. It helps me clear my head and refocus on my training.”

Sarah Lorge Butler contributed to this report.

The Big Money Behind This Year’s World Athletics Championships

From prize money to ticket prices to betting lines—there’s a lot of cash at stake.

The World Athletics Championships Budapest 2023 are set to kick off on August 19, with more than 2,000 athletes from 200 countries vying for the top spots and the prize money that comes with them. Those cash prizes aren’t the only money at stake throughout the competition, though, as ticket prices and betting lines for the nine-day event will also command a lot of attention.

Tickets can be purchased from the meet’s official website, and they are available for 14 sessions, including five morning sessions and nine evening sessions. Six events will take place outside the stadium in Budapest’s city center, including race walking and marathon events, which are free of charge.

Prices for the morning session tickets for Categories One to Four are 3,000 HUF (about $8.50), while premium and premium finish line tickets for the morning sessions are 6,900 HUF ($20). For the evening tickets, the prices will differ between days and categories. Ticket packages are also available; the most expensive will run you 1,958,000 HUF (or just under $5,600) for all nine days. The stadium seats 36,000 spectators.

A lot of money is sure to be made off betting, which continues to gain steam in the U.S., with many now-legal sportsbooks having set odds for the 200-meter race. Unibet Sportsbook has given Noah Lyles the most favored odds at -286, making him their clear favorite to win. Bettors hoping for a longshot should place their bets on Italian Filippo Tortu, who has the longest odds at +25000.

As for the athletes themselves, they’ll be hoping to win a part of the $8,498,000 total prize money being offered this year, in addition to a special prize of $100,000 to be awarded to an athlete should they also set a world record at the event. For individual events, the prize money starts at $5,000 for eighth place and up to $70,000 for the gold. Meanwhile, relay teams will earn between $4,000 and $80,000 per team.

Is Overhydration More Dangerous than Dehydration?

Here's why you need to monitor your water intake

Being human is all about balance. We strive to find an ever-elusive equilibrium between work and life. We go to yoga classes in hopes of improving our physical steadiness. We eat an assortment of fruits and vegetables, but we also munch on chips and dip. And, from a physiological standpoint, our blood cells need balance, too.

As athletes—especially ones who spend time outdoors during a heat wave—the ethos we usually hear is “hydrate, hydrate, hydrate.” However, a 2020 research article from Stanford University School of Medicine offers a different perspective. In the piece, the study’s lead author notes that overhydrating is actually more dangerous than being dehydrated.

One of the most important things to maintain balance in our blood cells is the sodium-to-water ratio, says Tamara Hew-Butler, associate professor of exercise and sport science at Wayne State University School of Medicine. When you’re dehydrated, you contain less water, causing your blood cells to shrink. However, when you drink some H2O, your cells recover quickly.

When you consume a lot of water (more than three liters in an hour), your sodium levels dip to abnormally low levels, taking you into dangerous territory. If the water count in your body is much higher than your sodium levels, you can develop hyponatremia—a dangerous result of overhydration. “If you drink too much water, all of your cells start to swell,” Hew-Butler says. “That becomes a problem in your brain, because your brain can only swell five to eight percent [beyond its normal size] before it runs out of space in the skull.”

It’s not something to be taken lightly. In some cases, hyponatremia can lead to death, Hew-Butler says. “The amount of water that leads to hyponatremia is different for everyone,” she adds. “It depends on the size of the person, the ambient temperature, and exercise intensity and duration.” However, if you need to quantify it, typically drinking about three liters of water within an hour can cause severe hyponatremia, potentially prompting a seizure, coma, or even death, Hew-Butler says.

Overhydration is a particularly large concern during the summer months. “The first thing that everybody tells you—and it’s not always wrong—is to drink lots of water,” Hew-Butler says. “But, when it’s hot out, more people die from overhydration than they do from dehydration.”

That’s because your blood cells actually retain water as a result of the heat, so you’re not quite as dehydrated as you may think.

This isn’t necessarily new information, Hew-Butler says. “The results of a 1999 study in the American Journal of Emergency Medicine support that hyponatremia is [generally] more common than heatstroke.” She adds that it’s the most common cause of serious illness in the Grand Canyon—more than heat exhaustion, grand mal seizures, nausea, and dizziness.

What should you do to achieve that balance of hydration? Drink to thirst, recommends Allen Lim, a sports physiologist and the founder of sports nutrition brand Skratch Labs. (So yes, that means skipping out on your emotional support water bottle.) However, even when you’re feeling parched, make sure to monitor your H2O intake.

“During exercise, the thirst mechanism will prioritize [sodium] balance over water balance,” Lim says. “As we lose sodium in our sweat, we will naturally drink less water to maintain sodium balance. Since there’s not as much sodium in the body, we don’t drink everything we lose, so we can keep the ratio of water to sodium the same.” Essentially, your body makes you thirsty when that sodium-to-water ratio is skewing high on sodium. And that’s when you should drink water.

You know that old saying, “Listen to your body?” That’s sage advice when it comes to hydration, especially when it’s hot out. “Drinking to thirst is important even though it can result in dehydration,” says Lim. “That dehydration is important to keep the sodium balance correct.”

7-year-old runs to beat clock in mom's cancer battle

A seven-year-old British girl has completed a multi-day marathon challenge in a desperate bid to pay for a brain biopsy that could help save her mother’s life.

The U.S. Sun reports that Lolita Oakes of North London and her friend Juliet Deilinger, also seven years old, recently ran the 42.2-km marathon distance to help fund Oakes’s mother’s fight against brain cancer.

In 2018, at age 36, Cordelia Taylor was diagnosed with glioblastoma, a form of brain cancer that has an average survival time of 12 to 18 months. Only five per cent of patients live more than five years.

Following aggressive treatment—including surgery that involved removing a quarter of Taylor’s brain without any resulting neurological impairment—Taylor was declared cancer-free this past April. The results of a scan just two months later, however, showed that the cancer had returned and was inoperable.

She told the Sun she is hoping to self-fund a private biopsy and potential targeted treatment of the malignant tumour. The need for timely funding is what inspired daughter Lolita to take up the weeklong marathon challenge.

The run not only succeeded in raising awareness of, and financial support for, her mother’s treatment—nearly three-quarters of the campaign’s $170,000 goal has been raised—but also encouraged others to join in. Lolita and Juliet were joined during the multi-day challenge—which involved running at least 5 km before school every day (and additional kilometres after school) for seven days—by an ever-growing group of friends, schoolmates and teachers.

“It was quite hard, how much I had to run, and the not stopping,” Lolita told the Sun. “The hardest part was when I fell over. It was tiring, but I’m proud of me and Juliet for running the marathon, and doing it for my mum"

Although seeing the challenge through wasn’t easy for Lolita, her mother said she had every confidence her daughter would finish what she started.

“Loli is joyful and spirited, full of happiness and confidence,” said Taylor. “She’s a very determined girl and unbelievably good at saying to herself, ‘I can do this.’”

Study suggests moderately active people can have a positive influence on their friends

Encouraging the general population to increase their physical activity levels has long been a frustrating challenge for public health officials, but new research has unveiled a potential new way to reach sedentary individuals: through their physically active friends. According to a study published in the journal Plos One, when sedentary individuals interacted with moderately active friends, they became more active themselves.The study

Researchers at Keene University in New Jersey used previous research analyzing how social interactions with peers can influence individual physical activity levels to develop a mathematical model to simulate how social interactions can shape a community’s physical activity levels over time. Their model showed that their physical activity levels dropped when people stopped socializing. We saw this play out in real-time during the COVID-19 pandemic when most of us were cut off from our peer groups.Their model also showed that when sedentary people interacted regularly with their moderately-active friends, they became more active over time. In other words, those of us who exercise regularly could have a positive impact on our less-active friends, encouraging them to move a little more. 

It’s important to note that this study focused specifically on moderately active people. That’s not to say that those of us who are training for marathons or ultras can’t also have a positive impact on our sedentary friends, but a sedentary person may view a marathon runner as having an unattainable level of discipline or enthusiasm for activity, which may not motivate them to get started.How to encourage your sedentary friends to get active

Whether you’re training for a marathon or fitting a few 5Ks in between your busy schedule each week, you can help your sedentary friends warm up to the idea of a more active lifestyle. Here are a few tips to encourage them to get moving:Plan active get-togethers 

Meeting your friend for a coffee? Get those coffees to go and invite them on a stroll. Planning a beach day? Bring a beach ball, a frisbee, or some other game that’ll get everyone on their feet. Invite your friends on weekend hikes, suggest signing up for a recreational sports team, or plan to play some backyard games at your next barbecue. Anything that gets people out of their chairs is a win.Try something new together

Your less-active friends may be intimidated to try going for a jog with you, so invite them to try an activity that you’re both novice at instead. Sign up for yoga classes, try a dance class, or sign up for golf lessons. If you’re both new at it, you’re both starting off on a somewhat even playing field.Talk about your running, but not too much 

Sharing your running achievements or training plans with your friends can be motivational, but be careful not to over-do it. Your friends don’t want to hear about the splits from your last workout, and talking about your recent chaffing mishap will likely turn them off of the sport. When you talk about running, talk about how it helps you so they can see the potential benefits. “I was had a stressful day at work yesterday, but I went for a run and felt much better,” or “I tried a new route the other day and discovered a really cute neighbourhood that I’d never seen before!” are great ways to lean into the mental or emotional benefits of running. 

Another big blow! The Athletics Integrity Unit suspends Rodgers Kwemoi and Agnes Barsosio

The 2019 Hangzhou Marathon champion Agnes Barsosio and the 2022 N Kolay Istanbul Half Marathon Rodgers Kwemoi are the latest Kenyans to be summoned by the AIU.

The Athletics Integrity Unit has today, August 11 suspended other two Kenyans days after sanctioning Michael Kunyuga Njenga. 

The 2019 Hangzhou Marathon champion Agnes Barsosio and the 2022 N Kolay Istanbul Half Marathon Rodgers Kwemoi are the latest Kenyans to be summoned by the AIU.

Barsosio has been suspended after testing positive for the use of a Prohibited Substance/Method – ABP. Barsosio has been inactive in athletics since her last race was during the 2021 Lisboa Marathon where she finished fourth.

In a tweet posted on their Twitter account, the AIU said: “The AIU has provisionally suspended Agness Jeruto Barsosio (Kenya) for the use of a Prohibited Substance/Method – ABP case.”

The same case applies to Kwemoi who has also been suspended for the use of ABP. Kwemoi has competed in a series of 10,000m races in Japan. He opened his season with a 10th place finish 31st at the Kanakuri Memorial Middle- and Long-Distance Invitational Meet.

He then proceeded to the 1st Nittaidai Challenge Games and 67th Central Japan Corporate Teams Athletics Championships where he finished ninth and third respectively.

The AIU has also suspended the latest kid on the block, Surinam’s Issam Asinga for the use of Prohibited Substance (GW1516). The 18-year-old has made headlines this year after breaking the Under-20 100m world record at the South American Championships.

The sanction means the trio is suspended temporarily from participating in any competition or activity in Athletics prior to a final decision at a hearing conducted under the World Athletics Anti-Doping Rules or the Integrity Code of Conduct.

World record holder Brigid Kosgei excited ahead of New York Marathon debut

Brigid is set to showcase her prowess in the New York Marathon as she joins an elite lineup of champions for an exhilarating head-to-head competition.

World marathon record holder Brigid Kosgei is all set to grace the grand stage of the New York Marathon for the very first time on Sunday 5 November.

The anticipation is palpable as she readies herself to compete against an elite field of fellow Kenyan athletes, including defending champion Sharon Lokedi, Peres Jepchichir, and Hellen Obiri. 

With an impressive track record in her arsenal, Kosgei is bubbling with excitement about the opportunity to add another Major title to her name.

The 29-year-old women's marathon world record holder is no stranger to pushing her limits. 

"I am not worried about the course, as I have had success in hilly marathons before," she remarks. 

Kosgei acknowledges the challenge posed by her fellow competitors and emphasizes the importance of being in peak form to vie for victory.

Last year's champion, Sharon Lokedi, made an impressive marathon debut by clocking a time of 2:23:23. 

Meanwhile, Hellen Obiri clinched victory at the Boston Marathon earlier this year in only her second attempt at the distance.

Peres Jepchichir, the reigning Olympic and 2021 New York City champion, boasts an unparalleled track record. Yet, it's Kosgei who stands out on paper with her astounding personal best of 2:14:04.

The upcoming New York Marathon is set to create history as the reigning champions from the TCS New York City Marathon, Boston Marathon, and Olympics, along with the world-record holder, line up in a thrilling face-off.

 The clash of titans promises an unforgettable race that will be etched in the annals of marathon history.

Hellen Obiri, a decorated athlete with two Olympic medals and seven individual world championships medals, stands as a testament to consistent excellence.

Her recent triumph at the Boston Marathon underscores her adaptability and prowess in tackling new challenges.

Jepchichir, on the other hand, boasts a unique feat of winning the Olympic marathon, TCS New York City Marathon, and Boston Marathon. 

With two world championships gold medals in the half marathon, she is a force to be reckoned with.

In the midst of these formidable competitors, Brigid Kosgei radiates determination. "I am very excited to make my New York City debut this fall, and attempt to win my fourth different Major."

Returning Kipngetich Ngeno Aiming For Glory In Budapest

National 800m champion Kipngetich Ngeno cannot wait to wear the Kenyan colors once again during the World Athletics Championships that starts on August 19 in Budapest, Hungary.

Ngeno is making a return to Team Kenya for the first time since competing at the 2019 World Championships in Doha, Qatar.

Ngeno clinched victory at the national championships before finishing second at the national trials two weeks later to seal his spot in the Kenyan team.

“I have been out for quite some time. I missed the Tokyo Olympics and last year’s Worlds in Oregon. I am of course happy to be back in the national team. It has not been easy in recent years,” Ngeno told Citizen Digital.

“I secured employment with the Prisons Service after which I had to work so hard to reduce weight and come back to my fitness levels. I am happy I am now fully fit.”

Despite failing to advance past the semis stage in Doha, Ngeno says he drew valuable lessons ahead of this year’s event.

“It was my first World Championship with the senior team. I learned a lot especially on how to control the race in the heats and semis. I am now experienced enough to handle pressure in such an event,” he said.

The 2018 world junior silver medalist believes Kenyans can sweep the podium in the two-lap race where he will team up with defending champion Emmanuel Korir, Olympic silver medalist Ferguson Rotich and the fast-rising Emmanuel Wanyonyi.

“I think it is a very strong team. We need to just manage ourselves in the heats and semis and if we all make it to the finals it will be very difficult to beat us,” said Ngeno who trains at the Kericho Athletics Camp.

Obiri, Sisson to Face Off in ASICS Falmouth Road Race

Two high-profile and highly-competitive women in distance running will headline the international elite field at next week’s ASICS Falmouth Road Race. Hellen Obiri and Emily Sisson, both making their Falmouth debut, will face off on the roads for the third time this year when they line up for the seven-mile race on Sunday, Aug. 20.

This year, Obiri has won half marathons in the United Arab Emirates and New York City before winning the Boston Marathon in April. Since her Boston victory, Obiri has also won the B.A.A 10K and was runner-up in the Mastercard New York Mini 10K. Last weekend, she won the Beach to Beacon 10K in Maine.

“The roads and the people of Massachusetts have been good to me so far this year,” said Obiri, a two-time world champion and two-time Olympic silver medalist for Kenya. “I know it will not be easy, but I hope I can keep my record going. It will be nice to test myself before I get back into my preparations for an autumn marathon.”

For Sisson, Falmouth is part of the build up to this fall’s Bank of America Chicago Marathon where she will attempt to lower her own American record of 2:18:29 in the event. This past January, she also set the American record in the half-marathon (since broken by Kiera D’Amato) and won the USATF 15km title for the third consecutive year.

“I have not had the chance to race Falmouth before, but I have wanted to ever since I started spending summers in New England,” said Sisson, a graduate of Providence College. “I’m excited for my first Falmouth Road Race to be in the build up to Chicago. I cannot wait to line up in a few weeks time!”

Other top contenders include 2021 Falmouth champion and last year’s runner-up Edna Kiplagat, U.S. 5K Champion Weini Kelati and reigning U.S. 10 Mile champion Fiona O’Keeffe.

Fresh off a victory at last week’s Beach to Beacon 10K in Maine, Addisu Yihune will attempt back-to-back New England wins. The 20-year-old Ethiopian leads the men’s field.

Last year’s third place finisher, David Bett is returning in 2023. Other contenders include 2022 Los Angeles Marathon champion John Korir, two-time Pittsburgh Half Marathon winner Wesley Kiptoo and 2019 NCAA Cross Country Champion Edwin Kurgat.

In the Wheelchair Division, sponsored by Spaulding Rehabilitation, Daniel Romachuk, who set the course record in 2019, will chase his fifth Falmouth win. He championed last year’s race by three and a half minutes over Hermin Garic, the 2021 Falmouth winner who is also returning this year.

In the women’s race, 2022 champion and course record holder Susannah Scaroni will defend her title. Scaroni has dominated the road circuit in 2023 winning the Boston Marathon, New York Mini 10K and AJC Peachtree Road Race in Atlanta. Scaroni will face 2021 women’s champion Emelia Perry and 2022 third place finisher Yen Hoang who won the B.A.A. 10K earlier this year.

The 51st running of the ASICS Falmouth Road Race is the culmination of an entire weekend of running that kicks off with the Falmouth Elite Mile, held this year on Friday evening for the first time. The women’s field is led by former Oregon standout Susan Ejore of Kenya and three-time NCAA Champion Dani Jones. It also includes Belmont, Massachusetts high school phenom Ellie Shea.

The men’s race will welcome the deepest men’s field in its history. Olympic gold medalist Matthew Centrowitz will make his first trip to Falmouth to toe the start line with some of the nation’s top middle-distance runners. Past winner Craig Engels also returns this year as does Seekonk, MA native Johnny Gregorek, a World Championship qualifier who won the Guardian Mile in Cleveland last month and Vince Ciattei who won last weekend’s Beale Street Mile in Memphis.

In the Wheelchair division, both Romanchuk and Garic will also compete as will Scaroni, Perry and Hoang in the women’s race.

“From the track to the roads, there is going to be exciting racing to witness all weekend in Falmouth,” said Jennifer Edwards, Executive Director of Falmouth Road Race, Inc. “It’s an honor to welcome so many legends and future legends of the sport who will lead our field of 10,000 to the finish line.”

The Falmouth Track Festival which includes the Falmouth Elite Mile will be held at 7 p.m. Friday, Aug. 18 at Falmouth High School. The ASICS Falmouth Road Race gets underway at 9 a.m. on Sunday, Aug. 20 with athletes running the traditional course starting in Woods Hole and ending at Falmouth Heights Beach.

Registration for 128th Boston Marathon presented by Bank of America Begins September 11

With nearly one month to go until registration opens for the 128th Boston Marathon presented by Bank of America, the Boston Athletic Association reminds athletes of what to expect during registration week, September 11-15. The 128th Boston Marathon will feature a field size of 30,000 athletes and will mark the first Boston Marathon with Bank of America as presenting partner.

REGISTRATION TIMETABLE

Qualifier registration will open on Monday, September 11 at 10:00 a.m. ET and will close on Friday, September 15, 2023, at 5:00 p.m. ET. The B.A.A. will use the same registration process for qualified runners as it used for the 2021, 2022, and 2023 races, allowing any athlete who has achieved a currently valid Boston Marathon qualifying time to submit a registration application during Registration Week, September 11–15.

Registration will be held within the B.A.A.’s online platform Athletes' Village. Registration is not on a first-come, first-served basis – all applications will be accepted until 5:00 p.m. ET on Friday, September 15 and treated in the same manor regardless of when they are submitted during the application period.

PRE-VERIFY YOUR QUALIFYING TIME

To enhance the Boston Marathon registration experience, the B.A.A. is offering a special pre-verification period for 128th Boston Marathon qualifying times. Athletes who plan to register for the 128th Boston Marathon between September 11-15 may take part in this pre-verification, helping to expedite their registration application in September.  

Please note that verifying a qualifying time during the pre-verification period does not enter you in the Boston Marathon. Rather, it simply allows us to confirm and verify one’s qualifying time early so that when applying between September 11-15, the athlete’s qualifying information is already in our system.  

Pre-verification submission is open within Athletes’ Village through August 23.  Additional information is available here.

QUALIFYING WINDOW & STANDARDS

The 2024 Boston Marathon qualifying window began on September 1, 2022, and will close at 5:00 p.m. ET on Friday, September 15, 2023. If space is still available after the conclusion of Registration Week, registration will re-open on Monday, September 17.

Qualifying standards for the 128th Boston Marathon can be found here. Achieving a Boston Marathon qualifying standard does not guarantee acceptance into the event. Those who are fastest among the pool of applicants in their age and gender group will be accepted.

ENTRY FEE

The entry fee for accepted qualifiers will be $230 USD for United States residents and $235 USD for international residents. Participants will have the opportunity to purchase registration insurance at the point of registration. Entry fees will only be processed once an athlete is accepted into the Boston Marathon.

129TH BOSTON MARATHON

The qualifying window for the 129th Boston Marathon, scheduled to take place on April 21, 2025, will begin on September 1, 2023. Registration details for that race will be announced following the 2024 Boston Marathon.

ABOUT THE BOSTON ATHLETIC ASSOCIATION (B.A.A.) 

Established in 1887, the Boston Athletic Association is a non-profit organization with a mission of promoting a healthy lifestyle through sports, especially running. The B.A.A. manages the Boston Marathon, and supports comprehensive charity, youth, and year-round programming. The Boston Marathon is part of the Abbott World Marathon Majors, along with international marathons in Tokyo, London, Berlin, Chicago, and New York City. Starting in 2024, the Boston Marathon’s presenting partner will be Bank of America. The 128th Boston Marathon is scheduled to take place on Monday, April 15, 2024. For more information on the B.A.A., please visit www.baa.org.

The core exercises all runners should be doing

Core strength is important for runners as it stabilizes the body, enhances running posture, and optimizes overall performance. While there are hundreds of exercises that improve core strength, not all are created equal. Runners should focus on performing anti-rotation exercises if they want to move the performance needle.

Anti-rotation for better running form

A strong core ensures efficient energy transfer from the lower body to the upper body, reducing wasted movement and potential injury. For runners, core exercises that focus on anti-rotation are particularly beneficial. These exercises, like Pallof presses and plank variations with controlled twists, mimic the demands of running by challenging the core to resist rotation. This reinforces stability during each stride, preventing excessive twisting and maintaining proper alignment, ultimately improving running efficiency and safeguarding against imbalances.

Try adding the following exercises to your strength training regime to improve your running form and run faster for longer.

Exercise 1: Pallof press

Step 1. Wrap a resistance band around a pole or stable object, holding the opposite end of the band in both hands at your chest. (note this can also be done using a cable machine at a gym)

Step 2: Standing so that the pole is to your left, take a few steps to your right until there is some tension on the band.

Step 3: Brace your core and press your hands out in front of you until your arms are straight, resisting the urge to allow your torso to turn toward the pole.

Step 4: Briefly pause once your arms are fully extended, then slowly return to the starting position. Repeat 10-20 times on both sides, for three sets.

Exercise 2: Pallof press holds

Step 1. Wrap a resistance band around a pole or stable object, holding the opposite end of the band in both hands at your chest. (note this can also be done using a cable machine at a gym)

Step 2: Standing so that the pole is to your left, take a few steps to your right until there is some tension on the band.

Step 3: Brace your core and press your hands out in front of you until your arms are straight, resisting the urge to allow your torso to turn toward the pole.

Step 4: Hold your arms out straight for up to 30 seconds, then return to the starting position. Repeat three times on each side.

Exercise 3: Plank taps

Step 1: Get into a plank position, either on your elbows or your hands. 

Step 2: Bracing your core and keeping your back flat, reach out in front of you, extending your arm as far as you can, and tap the ground (you can also place a small object in front of you if you prefer). 

Step 3: Return to the starting position, and repeat on the other side. Throughout the movement, resist the urge for your body to drop or shift to one side or the other. Repeat 10 times on each side, for three sets.

Exercise 4: Half-kneeling single-arm row

Step 1: Loop an exercise band around a sturdy object. Get into a half-kneeling position with your left leg in front of you bent at 90 degrees. (note this can also be done using a cable machine at a gym)

Step 2: Grasp the band with your right hand, leaving your left arm at your side (try not to use this arm for stability).

Step 3: Squeezing your shoulder blade, pull the band back until your right elbow is in line with your torso. Hold, then slowly return to the starting position. 

Step 4: Repeat for 10 repetitions on your right, then do the same on your left. Do this three times for each side.

Record breakers and winners in Budapest to get huge perks

Over 2,000 athletes from around 200 countries-including Kenya are set to benefit from the world record programme during this month's World Athletics Championships in Budapest.

During the nine-day global extravaganza, World Athletics will once again run its world record programme that rewards record breakers.

Athletes who will set a world record will be eligible for a special award of US$100,000 offered by TDK and World Athletics’ new Inside Track platform.

The performance must be an improvement on the existing World Athletics world record. Performances that equal the existing world record will not be eligible for a world record award.

During last year's World Athletics Championships in Oregon, Eugene, USA’s Sydney McLaughlin-Levrone and Sweden’s Mondo Duplantis were rewarded for their performances.

McLaughlin-Levrone clocked 50.68 setting a new 400m hurdles world record bettering her previous time of 51.41.

Duplantis took the pole vault to another level again by clearing the 6.21m mark also bettering his previous jump of 6.20 set during the World Athletics Indoor Championships in Serbia in March.

The Japanese electronics company TDK will offer the awards for men's events while the women’s world record programme will be supported by Inside Track.

For the mixed 4x400m relay, the programme will be supported by both TDK and Inside Track. Aside from the world record programme, a total of US$8,498,000 in prize money will be on offer in Budapest.

Individual winners will get  US$70,000, US$35,000 for second-placed and  US$22,000 for bronze. Positions four to eight will receive between  US$16,000 and US$5000.

Relays winners will get US$80,000 with second and third placed receiving US$40,000 and US$20,000 respectively. Positions four to eight will get between US$16,000 and US$4000.

The story behind the success of the Dicks Sporting Good Pittsburg Marathon

Pittsburgh hosted its first Dick’s Sporting Good Marathon on May 5th, 1985. The streets were closed to traffic as music filled the air. People lined the streets to cheer on the racers that went by. In addition to the marathon, there was a half marathon, a team relay, a kids’ race and 5K. Elite and seeded runners, wheelchair racers, and walkers took to the street each May.

Certified Marathon

The Dick’s Sporting Goods Pittsburgh Marathon course is certified by USA Track and Field. The purpose of such a certification program is to produce racecourses of accurately measured distances. The USATF explains, “for any road running performance to be accepted as a record or be nationally ranked, it must be run on a USATF-certified course”.The Pittsburgh Marathon is also a qualifying course for the Boston Marathon. In 1998 The Pittsburgh Marathon hosted the U.S. Olympic Women’s Trials. It hosted the Men’s Trials in 2000. It has also served as the U.S. Men’s National Championship course three times. In 1986 it was the site of the National Wheelchair Championship.

The race attracts athletes from all over the globe. John Kagwe, from Kenya, holds the men’s course record. He set the record in 1995 with a staggering 2 hours, 10 minutes and 24 second time. American, Margaret Groos set the course record for women in 1988. She ran the course at the incredible time of 2 hours, 29 minutes and 50 seconds. In 1994 and then again in 2000, Pittsburgh resident Tammy Slusser won the women’s title.

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The Pittsburgh Marathon ran consecutively until 2003. During those years, UPMC was the largest sponsor. Unfortunately, when the city experienced financial distress UPMC pulled out. Mayor Tom Murphy concluded that the city couldn’t handle the financial burden of hosting the marathon that year, so he canceled it.

Thankfully, after a five-year hiatus, Dick’s Sporting Goods revived the marathon in 2009. It came roaring back, attracting 9,000 runners. Participation has increased with each succeeding year. This caused a need for some modifications to the course to handle the increasing number of athletes.

The next marathon is set for May 5, 2024.  It is a race you should put on your calendar.   And if you are not ready to run 26.2 miles there are other events too.  

Sharon Lokedi, Hellen Obiri, Peres Jepchirchir and Brigid Kosgei to Race 2023 TCS New York City Marathon

Defending TCS New York City Marathon champion Sharon Lokedi, reigning Boston Marathon and United Airlines NYC Half champion Hellen Obiri, Olympic gold medalist and 2021 TCS New York City Marathon champion Peres Jepchirchir, and marathon world-record holder Brigid Kosgei will headline the women’s professional athlete field at the 2023 TCS New York City Marathon on Sunday, November 5.

When the four Kenyans line up in New York, it will be the first time in event history the reigning TCS New York City Marathon champion, Boston Marathon champion, Olympic champion, and world-record holder line up against each other in the TCS New York City Marathon.

Lokedi won the TCS New York City Marathon in her marathon debut last year, pulling away in the final two miles to finish in 2:23:23 and became the eighth athlete to win the race in their true 26.2-mile debut. In preparation for the marathon, Lokedi had raced the United Airlines NYC Half and the Mastercard New York Mini 10K, finishing fourth and second, respectively, in those races.

“Last year, I came into the TCS New York City Marathon with the goal of being in the thick of the race, and the result was better than I could have ever hoped for,” Lokedi said. “This year, I’m returning with a different mindset, hungry to defend my title and race against the fastest women in the world.”

Obiri is a two-time Olympic medalist and seven-time world championships individual medalist who earlier this year won the Boston Marathon in her second-ever attempt at the distance, in addition to winning the United Airlines NYC Half in her event debut. Obiri holds the Kenyan record for 3,000 meters and represented Kenya at the Rio 2016 and Tokyo 2020 Olympics, earning silver medals in the 5,000 meters at both. In her marathon debut last year in New York, she finished sixth.

“With a year of marathon experience now under my belt, a win in Boston, and my move to the U.S., I’m coming to New York this year with more confidence and in search of a title,” Obiri said. “I’m excited to show the people of New York what I’m capable of and that my win at the United Airlines NYC Half in March was just the beginning.”

Jepchirchir is the only athlete to have won the Olympic marathon, TCS New York City Marathon, and Boston Marathon. She is also a two-time world championships gold medalist in the half marathon. In 2021, she won the Tokyo Olympic marathon to claim Kenya’s second consecutive gold medal in the event. Four months later, she won the TCS New York City Marathon, finishing in 2:22:39, the third-fastest time in event history and eight seconds off the event record. In April 2022, in a back-and-forth race that came down to the final mile, she fended off Ethiopian Ababel Yeshaneh to take the Boston Maraton title on Boylston Street in her debut in the race in 2:21:02. This April, she recorded another podium finish, taking third at the TCS London Marathon.

“I was so disappointed that I couldn’t defend my title in New York last year due to an injury, and winning again in Central Park has been my main motivation as I begin my preparations for the autumn,” Jepchirchir said. “New York is an important step in defending my Olympic gold medal next summer in Paris, and I will do my best to make my family and my country proud.”

Kosgei is the world-record holder in the marathon and has won an Olympic silver medal and five Abbott World Marathon Majors races; she will now make her TCS New York City Marathon debut. In 2019, Kosgei broke Paula Radcliffe’s 16-year-old world record by 81 seconds, running 2:14:04 to win the Chicago Marathon. It was her second Chicago Marathon victory, as she’d also won in 2018. Additionally, she won back-to-back London Marathons in 2019 and 2020, the Tokyo Marathon in 2022, and the silver medal at the Tokyo Olympic marathon.

“I am very excited to make my New York City debut this fall, and attempt to win my fourth different Major,” Kosgei said. “I am not worried about the course, as I have had success in hilly marathons before, but New York has always been about head-to-head competition, and I know I must be in the best possible shape to compete with the other women in the race.”

The 2023 TCS New York City Marathon women’s professional athlete field is presented by Mastercard®. The full professional athlete fields will be announced at a later date.

The 2023 TCS New York City Marathon on Sunday, November 5 will have 50,000 runners and be televised live on WABC-TV Channel 7 in the New York tristate area, throughout the rest of the nation on ESPN2, and around the world by various international broadcasters.

Three signs you may be running too much

Feeling sluggish and worn out, even after a great night’s sleep and some nutritious food? Overtraining may be the culprit, and while it can be challenging to pinpoint, there are a few red flags to look out for. Defined as a condition that can occur when a runner pushes their training beyond what their body can adequately recover from, overtraining can lead to a decline in performance and potential health issues.

While some fatigue is normal in a tough training block, over time the effects of training too hard add up and can lead to burnout or other running-related ailments. Here’s how to know whether you are overdoing it.

1.- Performance plateau or decline

Performance decline is one of the most noticeable signs of overtraining. Take note if you suddenly have a tough time hitting paces that used to be easy for you, or if your performance plateaus or starts to decline despite consistent training efforts. Your body may be struggling to recover adequately if you’re getting slower even when you’re putting in more effort.

2.- Persistent fatigue and loss of motivation

Feeling exhausted despite fitting in adequate rest? Overtraining (or overreaching) often leads to chronic fatigue that just doesn’t seem to get better, even when you’re logging a solid night of sleep and taking rest days. If you feel tired, lethargic, and lack motivation to run or train, it might be a sign that your body is overstressed. If a few extra recovery days don’t get some pep back in your step, make some adjustments to your schedule and check in with your physician or a registered dietician.

3.- Increased resting heart rate and insomnia

Overtraining can disrupt your sleep patterns and lead to difficulties falling or staying asleep. Monitoring your resting heart rate (RHR) can also provide valuable insight into your body’s stress levels, with a continuously elevated resting heart rate potentially indicating overtraining or illness.

What to do

Take a few extra days off, and notice if you bounce back. If you’re experiencing the same challenges even after some time on the couch, it may be time to check in with a medical professional.