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How to Find Out Many Calories You Should Burn a Day

If your body is an engine, calories are the fuel. Here's what you need to know about how it all works.

CALORIES MIGHT BE among the most misunderstood aspects of our health and the ways our bodies work. Are calories an enemy to be abstained from at all times? Why is there so much fixation on "burning" them? Do you even need them at all?

Make no mistake, calories—the units of energy that power every single one of your bodily functions—are essential. How many you need and the way you use them depends on a confluence of factors, primarily, your age, height, weight, gender, activity levels, and exercise routine. One pertinent question for anyone who has spent any time around popular fitness culture: How many calories you should burn a day?

To find a concrete answer to this nuanced question, we consulted Leslie Bonci, RD, a sports dietitian and owner of Active Eating Advice, whose clients include the Kansas City Chiefs. The good news for you is that finding out how many calories you should burn isn’t difficult. Once you have the answer, however, it’s up to you to work toward your goal.

How Many Calories Should You Burn?

You're constantly burning calories, just by existing. How many calories you should burn daily depends on your body weight, goals, and activity levels. The short answer, depending on the most basic goals, will be…

To lose weight: Create a daily caloric deficit of 350 to 500 calories. For most people, this means you should aim to expend more energy.

To maintain weight: Eat at your maintenance levels (see How to Calculate Your Calories below to understand what this means for you) and keep your activity levels about the same.

To gain weight: Create a daily caloric surplus of 250 to 500 calories and either decrease or maintain your current activity levels.

Bonci suggests losing half a pound to three-quarters of a pound per week if your goal is to decrease your body fat. “It is important to understand that weight loss is not continuous,” she says. “If one is too restrictive, it is too hard to maintain; consistency, awareness, and aiming to be 70 percent compliant [on your diet] is more sustainable.”

How to Calculate Your Calories

Calculating your caloric needs is fairly easy and can be done in three quick steps:

Find

Based on the steps above, a 180-pound, 5’11” man who trains five times per week needs 2,650 calories daily to maintain his weight and would eat 2,275 calories per day to lose three-quarters of a pound weekly.

How to Estimate Your Calorie Burn

Determining how many calories you're burning isn't an exact science. Everyone's body is different, and multiple factors contribute to the way your body uses fuel. But there are some methods to estimate how many calories you'll burn for specific types of exercise and common types of movements, like household chores.

Understanding your basal metabolic rate is the first step. The second is to understand metabolic equivalents, or METs. These are a measure of your working metabolic rate versus your resting metabolic rate. METs are scaled.

<3 METs for light activity,

3 to 6 METs for moderate activity,

and >6 for vigorous activity.

One MET is the amount of energy you expend at rest, which equals one calorie per kilogram of body weight per hour. Our 180-pound (81-kilogram) man burns 81 calories every hour he just lounges around.

Your METs will multiply based on the activity you’re engaging in. Different forms of exercise performed at different intensities yield different METs. You can find an exhaustive list of these estimates for different activities here. Once you know your MET estimate, you can determine the total by using this formula: METS x 3.5 x BW(KG) / 200 = kcal per minute. So, if the 180-pound man were to go on a jog (7.5 MET value), that would look like this: 7.5(3.5)(81kg)/200 = 10.63 kcal/minute.

To make things even simpler, you can also use tools like this calculator to get an idea of how many calories you burn during

Protein: (2,275 x .25) / 4 = 142 grams

Carbohydrates: (2,275 x .5) / 4 = 284 grams

Fat: (2,275 x .25) / 9 = 63 grams

Tips For Managing Your Calories

Whether you’re gaining, maintaining, or losing weight, these four tips can help you stay on track and expedite your progress.

Increase your NEAT

“Non-exercise activity thermogenesis is calories burned over the day [unrelated to their planned workouts],” explains Bonci. “Say someone works out for an hour but then sits on their ass all day; their body is not very efficient versus walking more over the day.” The solution is simple: “move more”, says Bonci. “Through walking, fidgeting, dancing.”

Let’s stick with walking as an example. If you’re already accumulating 5,000 steps daily, try increasing your daily step count to 10,000. Our 180-pound man would, theoretically, burn roughly 225 extra calories per day by upping his daily step count from 5,000 to 10,000 daily. That means he’ll burn half a pound of additional fat per week or the same amount of body fat while allowing himself to fuel his body with a more comfortable amount of food while still reaching his weight loss goals.

Lift Weights

If you want to build muscle, then

Live a Little (Within Reason)

As long as you eat your prescribed number of calories, you’ll gain, lose, or maintain weight, regardless of the foods you consume. Pizza, burgers, and chips aren’t off the table. That said, because these foods pack a lot of calories and do little to satiate you, they’re not the best daily options, especially if you’re eating in a deficit.

Instead of planning a cheat meal where you sit down to gorge yourself on an entire pizza, Bonci suggests letting your “off-plan” meals occur naturally, whether you find yourself at a company happy hour or a friend’s birthday party. “Be in the moment when you choose those higher-calorie foods; slow down and savor them,” she says. Yes, you’ll need to exhibit discipline to reach your goals, but it doesn’t have to be an all-or-nothing affair. “One meal does not derail a consistent eating pattern, so rather than thinking ‘I blew it, so I may as well eat everything.' Enjoy it and move on.”

Mengesha and Ketema claim Berlin Marathon crowns

Milkesa Mengesha and Tigist Ketema achieved an Ethiopian double at the BMW Berlin Marathon, a World Athletics Platinum Label road race, on Sunday (29).

Racing at the 50th edition of the event, held on a sunny morning in Germany’s capital, Mengesha kicked away from Cybrian Kotut in the closing stages to win the men’s title in a PB of 2:03:17, while Ketema solo ran her way to a 2:16:42 triumph in the women’s race.

Kenya’s Kotut finished five seconds behind Mengesha, securing second place in 2:03:22, with Ethiopia’s Haymanot Alew third in 2:03:31. Ketema led an Ethiopian top four in the women’s race, winning by more than two minutes ahead of her compatriots Mestawut Fikir (2:18:48), Bosena Mulatie (2:19:00) and Aberu Ayana (2:20:20).

After a fast start Mengesha, who finished sixth in the World Championships marathon last year, was part of a lead group of 11 that followed the pacemakers through the halfway mark still on sub-2:02 pace, in 1:00:57.

Kenya’s former world half marathon record-holder Kibiwott Kandie was to the fore as the pacemakers stepped aside just after 25km. The group had reduced to eight and was bunched together by the time 30km was reached in 1:27:21, and seven were still in contention – including Ethiopia’s Tadese Takele, the fastest man in the field – as they passed the 35km mark in 1:42:14.

Kandie, Takele and Ethiopia’s Dejene Megersa couldn’t hold on and the race was down to Mengesha, Kotut, Kenya’s Stephen Kiprop and Alew with around 5km to go. They reached the 40km mark in 1:56:59 before Mengesha and Kotut strode ahead.

Mengesha dropped his rival with the Brandenburg Gate finish line in sight, crossing it to win in 2:03:17, the third fastest time in the world so far this year and a PB that improves the previous best he set in Valencia in 2022 by more than two minutes.

He dropped to his knees and was followed over the finish line by Kotut in 2:03:22, also a PB by more than a minute.

Ketema was a dominant winner of the women’s race. The 26-year-old, who ran 2:16:07 when making her marathon debut in Dubai in January, is a training partner of Tigist Assefa, who set a world record of 2:11:53 when winning in Berlin last year.

This time Ketema was in control and she was joined by her compatriot Azmera Gebru and a group of men’s race runners as 5km was reached in 16:06 and 10km in 32:14.

Ketema was 12 seconds ahead at halfway, which she hit in 1:07:53, and she only increased her advantage from there. She reached 30km in 1:36:59, by which point Gebru had been overtaken, with Ketema’s closest challengers being Mulatie, Fikir and Ayana who were running together 1 minute and 53 seconds back.

Ketema continued to forge ahead and she reached 40km in 2:09:24, with a gap of 2 minutes and 20 seconds. While Fikir closed slightly, Ketema was well clear and she won in 2:16:42, the third fastest time in the women’s race at the Berlin Marathon.

Fikir was second in 2:18:48, a PB by almost two minutes, while Mulatie was third in 2:19:00, taking almost eight minutes off her previous best set on her debut in Houston in January.

12,000 runners on the course at the 20th Einstein Marathon

In the best conditions, around 6,000 athletes took to the track for the 20th Einstein Marathon on Sunday. The weekend before, 6,000 children and young people took part in the youth runs in the Donaustadion. The winner of the marathon course for men was Oliver Tzioppe from Erlangen in 2:34:20.9 hours. In the women's race, Hristina Kozareva from Varna won in 3:01.50.3 hours.

This year, teams from 240 companies from the Ulm region and far beyond took part in the 20th Einstein Marathon. 4,600 participants took part in the Beur half marathon. There were 890 registrations for the Sparkasse Marathon. Along the route, which led through Ulm, Neu-Ulm and along both banks of the Danube, numerous friends and family members cheered on the runners who more or less easily ran the 5,000 meter, 10,000 meter, half marathon and marathon distances .

The Nordic walkers ran the half marathon or the 10 kilometers. For most people, the time was secondary, what was more important was being there and a personal triumph when the goal at Münsterplatz was achieved.

Ed Sheeran serenades runner from canal boat in London

he chances of you getting serenaded by a pop star during your run are low, but never zero. This particular runner went on her Tuesday run along Regent’s Canal in London when English singer-songwriter Ed Sheeran (you may have heard of him) floated by on a boat and asked her for a song request–to which she responded, “Tenerife Sea.” The pop star, 33, immediately began strumming his guitar and singing as the jogger slowed to a walk alongside the boat.

Sheeran posted a video to his Instagram. “I was filming a video on the canal today, and played a request. If anyone knows the runner lemme know so we can have their POV video for the lols.”

After he finished the performance, Sheeran gave the runner a thumbs up and said “Have a good rest of your run!”

The jogger was later identified as Nikki Atkins, when her perspective of the private concert was shared on her Instagram story. Multiple cameras can be seen in the boat filming Sheeran. “This was so unexpected and so so beautiful. Thank you thank you,” she wrote in the caption. “This is why we run, girls,” she added.

“It was so randomIf you were ever looking for motivation to go on your run, this should be the “Perfect” reason.

The Strange Saga of Ultrarunner Camille Herron and Wikipedia

The husband of runner Camille Herron admitted to having altered the Wikipedia biographies of prominent ultrarunners. The revelation came after a Canadian journalist launched an investigation.

On September 24, Conor Holt, the husband and coach of American ultrarunner Camille Herron, admitted to altering the biographies of Herron, Courtney Dauwalter, Kilian Jornet, and other prominent runners on the website Wikipedia. Holt’s edits boosted his wife’s accolades but also downgraded those of the other prominent ultrarunners.

“Camille had nothing to do with this,” Holt wrote in an email sent to Outside and several running media websites. “I’m 100 percent responsible and apologize [to] any athletes affected by this and the wrong I did.”

The confession brought some clarity to an Internet mystery that embroiled the running community for several days and sparked a flurry of chatter on social media and running forums. Herron, 42, is one of the most visible ultrarunners in the sport, and over the years she has won South Africa’s Comrades Marathon and also held world records in several different events, including the 48-hour and six-day durations. But the Wikipedia controversy led to swift consequences for Herron—her major sponsor, Lululemon, parted ways with her on Thursday morning.

The entire ordeal sprung from an investigation led by a Canadian journalist who spent more than a week following digital breadcrumbs on dark corners of

Marley Dickinson, a reporter for the website Canadian Running, began looking into the Wikipedia controversy in mid-September after receiving a tip from someone in the running community. The tipster told Dickinson, 29, that someone was attempting to delete important data from the Wikipedia entry for “Ultramarathon.”

The person had erased the accomplishments of a Danish runner named Stine Rex, who in 2024 broke two long-distance running records—the six-day and 48-hour marks—which were previously held by Herron. At the time, the sport’s governing body, the International Association of Ultrarunners, was deciding whether or not to honor Rex’s six-day record of 567 miles.

“The person making the edits said the IAU had made a decision on the record, even though they hadn’t yet,” Dickinson told me. “Whoever was doing it really wanted to get Rex’s run off of Wikipedia.”

Wikipedia allows anonymous users to edit entries, but it logs these changes in a public forum and shows which user accounts made them. After an edit is made, a team of volunteer moderators, known as Wikipedians, examines the changes and then decides whether or not to publish them. The site requires content to be verifiable through published and reliable sources, and it asks that information be presented in a neutral manner, without opinion or bias. The site can warn or even suspend a user for making edits that do not adhere to these standards.

Dickinson, who worked in database marketing at Thomson Reuters before joining Canadian Running, was intrigued by the bizarre edits. “I’ve always been into looking at the backend of websites,” he told me. “There’s usually a way you can tie an account back to a person.”

The editor in question used the name “Rundbowie,” and Dickinson saw that the account had also made numerous changes to Herron’s biography. Most of these edits were to insert glowing comments into the text. “I thought whoever this person is, they are a big fan of Camille Herron,” Dickinson said.

Rundbowie was prolific on Wikipedia, and made frequent tweaks and updates to other biographies. The account had removed language from the pages of Jornet and Dauwalter—specifically deleting the text “widely regarded as one of the greatest ultramarathon runners of all time.” Rundbowie had then attempted to add this exact language to Herron’s page. Both attempts were eventually denied by Wikipedians.

After examining the edits, Dickinson began to suspect that Rundbowie was operated by either Herron or Holt. Further digital sleuthing bolstered this opinion. He saw that the Rundbowie account, which made almost daily edits between February and April, abruptly went silent between March 6-12. Those dates corresponded with Herron’s world-record run in a six-day race put on by Lululemon in California.

But Dickinson wasn’t done with his detective work. He saw that in March, Wikipedia had warned Rundbowie on its public Incident Report page. The reason

A final Internet deep dive convinced Dickinson that he was on the right track. The IP address—a string of characters associated with a given computer—placed Temporun73 in Oklahoma, which is where Herron and Holt live. Then, on a forum page for Oregon State University, which is where Herron attended graduate school, Dickinson found an old Yahoo email address used by Herron. The email name: Temporun73.

“To me, this was a clear sign that it was either Conor or Camille” Dickinson said.

Dickinson published his story to Canadian Running on Monday, September 23. The piece included screenshots of Wikipedia edits as well as Dickinson’s trail to Herron and Holt. It started off a flurry of online reactions.

A thread on the running forum LetsRun generated 360 comments, and several hundred more appeared on the Reddit communities for trail running and ultrarunning. Film My Run, a British YouTube site, uploaded an immediate reaction video the following day. Within 12 hours, more than a hundred people shared their thoughts in the comments section.

It’s understandable why. Lauded for her accolades in ultra-distance races, Herron is also one of the most visible ultrarunners on the planet. She gives frequent interviews, and has been an outspoken advocate for the anti-doping movement, for smart and responsible training habits, and for the advancement of women runners.

“I think we’re going to continue to see barriers being broken and bars raised. I want to see how close I can get to the men’s world records, or even exceed a men’s world record,” she told Outside Run in 2023.

Herron has also spoken and written about her own mental health. Earlier this year, she began writing and giving interviews about her recent diagnosis with Autism and ADHD.

“Although I knew little about autism before seeking out a diagnosis, my husband, who observed my daily quirks and often reminded me to eat, drink, and go to bed, would jokingly speculate that I might be autistic,” she told writer Sandra Rose Salathe on the website FloSpace in July.

Dickinson told me he had a very positive image of Herron from his short time at Canadian Running. He joined the website in 2021.

“She’s always been super nice and welcoming,” Dickinson said.

Dickinson says he reached out to Herron and Holt via email and social media, but did not receive a reply. On Monday afternoon, a user on the social media platform X asked Herron about the story. “It’s made up,” Herron’s account replied. “Someone has an ax to grind and is bullying and harassing me.”

Herron’s social media accounts were deactivated shortly afterward—Holt later said he took them down.

Some online commenters questioned if the story was legitimate—something I did too, initially. Following Dickinson’s arcane trail through Wikipedia’s backend required a careful read, and a strong knowledge of the encyclopedia’s rules and regulations.

After speaking to Dickinson, I sent my notes to a Wikipedia expert named Rhiannon Ruff, who operates a digital consulting firm called Lumino that helps clients navigate the online encyclopedia. Ruff examined the story as well as the Wikipedia histories of Rundbowie and Temporun 73, and said that the evidence strongly suggested that both accounts were operated by the same person. But, since Wikipedia allows for anonymity, you cannot make the connection with 100 percent certainty.

Ruff pointed out that Wikipedia’s internal editors strongly believed the two accounts had a biased with Herron, because the accounts had attempted to write in the same sentence. “Both tried to add details about her crediting the influence of her father and grandfather, and how she runs with a smile,” Ruff said.

Ruff also pointed me to the prolific editing history of Temporun73. Started in 2016, the account had made approximately 250 edits to

“I never got a chance to say anything to the Canadian Running website before they published it,” Holt wrote.

Holt admitted that he was the operator of the Temporun73 and Rundbowie accounts. But he said his Wikipedia editing was aimed at combating online bullies who had removed biographical details from Herron’s Wikipedia page in the past.

“I kept adding back in the details, and then they blocked my account in early February of this year,” Holt wrote. “Nothing was out of line with what other athletes have on their pages. Wikipedia allows the creation of another account, so I created a new account Rundbowie. I was going off what other athletes had on their pages using the username Rundbowie and copying/pasting this info.”

“I was only trying to protect Camille from the constant bullying, harassment and accusations she has endured in her running career, which has severely impacted her mental health,” he added. “So much to the point that she has sought professional mental health help.”

Outside asked Holt via email to provide further details, but we did not receive a response. In an email to Canadian Running, Holt said he was focused on Herron’s upcoming race, and would not be conducting interviews.

But the fallout from the admission came quickly. On Thursday morning Dickinson broke more news: apparel brand Lululemon, which has backed Herron since 2023, had ended its partnership. In a statement provided to several outlets, the brand said it was dedicated “to equitable competition in sport for all,” and that it sought

Get trail-strong with these tips from a pro

Pro trail runner and coach Hannah Allgood shares four exercises that target common weaknesses in runners.

If you want to be a strong trail runner, you’ll need more than just miles on your legs—you need to build strength that can take on the rugged terrain. Hannah Allgood, a Colorado-based pro trail runner for Dynafit, is here to help, sharing her four favourite exercises for athletes.

Allgood not only excels in the mountains (in July, she won the Eiger Ultra-Trail by UTMB 100K), but also helps athletes build strength through her coaching with Freetrail, an online trail community and media outlet. With a background in exercise science and years of competitive experience across multiple sports, she has perfected the art of staying strong, fast and injury-free on the trails. “Strength training has always been an integral part of my career as an athlete,” Allgood explains. She knows firsthand how crucial lifting is to boost performance and prevent injuries, especially for trail runners tackling challenging mountain races.If you want to be a strong trail runner, you’ll need more than just miles on your legs—you need to build strength that can take on the rugged terrain. Hannah Allgood, a Colorado-based pro trail runner for Dynafit, is here to help, sharing her four favourite exercises for athletes.

Allgood not only excels in the mountains (in July, she won the Eiger Ultra-Trail by UTMB 100K), but also helps athletes build strength through her coaching with Freetrail, an online trail community and media outlet. With a background in exercise science and years of competitive experience across multiple sports, she has perfected the art of staying strong, fast and injury-free on the trails.

“Strength training has always been an integral part of my career as an athlete,” Allgood explains. She knows firsthand how crucial lifting is to boost performance and prevent injuries, especially for trail runners tackling challenging mountain races.

If you want to be a strong trail runner, you’ll need more than just miles on your legs—you need to build strength that can take on the rugged terrain. Hannah Allgood, a Colorado-based pro trail runner for Dynafit, is here to help, sharing her four favourite exercises for athletes.

Allgood not only excels in the mountains (in July, she won the Eiger Ultra-Trail by UTMB 100K), but also helps athletes build strength through her coaching with Freetrail, an online trail community and media outlet. With a background in exercise science and years of competitive experience across multiple sports, she has perfected the art of staying strong, fast and injury-free on the trails. “Strength training has always been an integral part of my career as an athlete,” Allgood explains. She knows firsthand how crucial lifting is to boost performance and prevent injuries, especially for trail runners tackling challenging mountain races.

Step-ups

Allgood suggests varying the height of your step to 12-18 inches, based on your height and current strength. “Step-ups are a great exercise because they allow for versatility to match the athlete’s needs (weight or no weight, increase or decrease height, increase speed or decrease speed),” Allgood explains.  “They help with not only strength on trails but functional day-to-day strength.”

Single-leg Romanian deadlift (with a cable or band, OR with weight)

“This exercise targets many different systems,” says Allgood. “The RDL changes your centre of mass, therefore working on your balance and coordination, which are highly beneficial for trail running. The row helps with rotational core stability, which is also vital for running, as it helps with balance and control across various terrains and helps with efficient force transfers from upper to lower body.”

Bulgarian Split Squat

Allgood explains that the Bulgarian split squat is another unilateral exercise that helps improve balance and core stability by using weights. “This move is also very helpful for improving leg power, which translates to improved force production, meaning you can get up the mountains faster.” She suggests adding in a soleus raise for an extra challenge.

Modified side plank with clamshells or hip abduction

“This is one of my favourite go-to glute exercises that also incorporates core stability,” Allgood says. “Adding a band around your knees will increase the challenge!”

If you’re adding strength training during your racing season, Allgood suggests focusing on 12-15 reps per set, aiming for two to three sets. “This will help build strength, but also not leave you too sore for running or other fun activities,” she says. “Strength training two to three times a week can be huge for your overall health and with preventing injuries.”

Chicago Marathon plans to honor late record-holder Kiptum

The Chicago Marathon plans to honor the late Kenyan marathon runner Kelvin Kiptum at next month's race, a year after he smashed the men's world record in the Windy City.

Kiptum was aged only 23 when he put on a performance for the ages to break the tape in two hours and 35 seconds. He died in a car accident four months later, cutting short his promising career.

Organizers have planned a moment of silence at the starting line to honor Kiptum and a brief exhibit celebrating his career at the pre-race expo, with memorial stickers available for all participants.

"He's still prevalent in everyone's thoughts," Race Director Carey Pinkowski told Reuters. "He's with us and it's our plan to celebrate his life."

While the Chicago race is known for its flat course and fast times - six world records have been set there - Kiptum's achievement nonetheless was astonishing as he became the first man to run a record-sanctioned marathon faster than 2:01.

Pinkowski was at the finish when Kiptum crossed the line in Chicago and said the race was etched forever in his memory.

"I was so impressed by his biomechanics and his ability was just effortless, it was like something I've never seen before. And I've seen a lot of the greats," said Pinkowski.

It was the second of two major titles for Kiptum, who won in London in a course record of 2:01:25 earlier in 2023, and the Kenyan ran much of the second half of the Chicago marathon by himself, with the chasing pack well behind him.

"It was him against history, him against the stopwatch, him against the clock, and, he just ran," said Pinkowski. "I knew he was a magnificent athlete. In my opinion, the best I've ever seen."

The 2024 Chicago Marathon will take place on Oct. 13.

Kibiwott Kandie draws inspiration from Paul Tergat as he eyes winning return in Berlin

Former World Half Marathon record holder Kibiwott Kandie is poised for a major showdown at the Berlin Marathon and will be drawing inspiration from Kenyan legend Paul Tergat.

It is make or break for former world half marathon record holder Kibiwott Kandie ahead of Berlin Marathon showdown on Sunday, September 29.

The marathoner is set to make a return to the grand stage after an absence since May 2023 following an injury that forced him to pull out of the World Championships in Budapest, Hungary.

The absence marked the second consecutive time the Commonwealth Games 10,000m bronze medallist missed out on the global showpiece.

Kandie is now poised for a make or break race as he gets back on the road for the first time since his injury.

The former world half marathon record holder has revealed he is in good shape, having kept to his training routine with the competition in mind.

“I carried on training knowing that one day there would finally be a race. I stayed in good shape," he told World Athletics.

Kandie is drawing inspiration from his hero and former long distance runner Paul Tergat ahead of his return.

“When I was young, I used to hear everyone saying, Paul Tergat, world records. This has stayed in my mind,” he revealed.

“He became a kind of role model and I used to think when I grow up I would like to be like him, I would like to run like him, I would like to do the things he has done. He still inspires me, he’s still a role model for me. The work that I am doing is because of him. I feel I can’t let him down.”

The Kenyan is one of only seven men to ever complete a half marathon in under 58 minutes, with his personal best of 57:32. He won the Valencia half marathon three times, including when he set the world record in 2020.

Olympic Champions Are Wearing This $200 Cooling Headband. Does It Actually Boost Performance?

A new study tests the performance claims of Omius’ unique looking headband worn by Olympic legends Sifan Hassan and Eliud Kipchoge.

As the best men’s marathoners in the world prepared to race in Paris last month, Jake Leschly was waiting at the 3K mark, peeping over the shoulder of the spectator next to him, who was streaming the race broadcast on his phone. Leschly is the CEO of a small three-person company called Omius, which makes a bulky, futuristic-looking headband that purports to keep you cool—and he was about to get a pleasant surprise: “They introduce Kipchoge,” Leschly recalls, “and I’m like, ‘Son of a bitch, he’s wearing it!’”

Omius’s headband first showed up in the triathlon world back in 2019. The fledgling company took a hiatus during the pandemic, but resumed sales in 2022. Triathletes have been enthusiastic: according to Leschly, 43 of the 53 pros at last year’s Women’s Ironman World Championship in Kona wore it, along with a third of the 2,000 age-group competitors.

But the headband’s conspicuous presence at this summer’s Olympic marathons—along with Kipchoge, other notables wearing it included Sifan Hassan and Hellen Obiri, the gold and bronze medalists in the women’s race, and Bashir Abdi, the silver medalist in the men’s race—brought it to a new audience. In the

The one simple trick that Omius relies on is to increase the surface area available for evaporation. The headband contains 20 cooling units, each of which consists of nine mini-towers of porous and heat-conducting graphite. Overall, this increases the surface area of the relevant patch of your forehead by a factor of five. The cooling units can be swapped in and out; Omius also makes visors and caps, and is developing other garments.

As long as you keep the headband damp and have airflow passing across it, water will evaporate from this large surface area, drawing heat away from your forehead and creating a cooling effect. Sweat can help moisten the cooling units, but in most situations you’ll need to periodically splash or spray them with water. You’ll generate enough airflow simply by running outdoors, but to use the headband indoors on a treadmill or stationary bike, you’ll need a fan. Leschly advises against cycling outdoors with it, because the cooling units don’t have appropriate impact properties.

The one simple trick that Omius relies on is to increase the surface area available for evaporation. The headband contains 20 cooling units, each of which consists of nine mini-towers of porous and heat-conducting graphite. Overall, this increases the surface area of the relevant patch of your forehead by a factor of five. The cooling units can be swapped in and out; Omius also makes visors and caps, and is developing other garments.

As long as you keep the headband damp and have airflow passing across it, water will evaporate from this large surface area, drawing heat away from your forehead and creating a cooling effect. Sweat can help moisten the cooling units, but in most situations you’ll need to periodically splash or spray them with water. You’ll generate enough airflow simply by running outdoors, but to use the headband indoors on a treadmill or stationary bike, you’ll need a fan. Leschly advises against cycling outdoors with it, because the cooling units don’t have appropriate impact properties.

You might think that the goal of sucking all this heat from your forehead is to cool your whole body down. That’s been the claim for some previous cooling devices, like palm-coolers that purported to lower your core temperature. But Omius isn’t going down that road. “It obviously does not change your core temperature,” Leschly says. “Nothing changes your core temperature.” Instead, he says, it’s a local effect that makes you feel cooler, enabling you to go faster. That’s not a crazy claim: one study, for example, found that applying a tiny amount of heat through a heat pad caused cyclists to slow down even though their core temperature didn’t change. But it makes Omius’s claims much harder to test.

Desroches’s study involved ten volunteers who completed a running test twice: once with the real headband and once with the sham headband. The test involved 70 minutes of running in a heat chamber set to 95 degrees Fahrenheit with 56 percent humidity at a predetermined moderate pace, followed by an all-out 5K time trial. The researchers measured all sorts of physiological data, including core temperature with a rectal thermometer, skin temperature with four different probes, and forehead temperature

It’s probably worth mentioning that the basic headband with cooling pieces currently costs $204. That’s considerably more than other cooling options like, say, pouring water on your head. As it happens, there’s another new study, just published in the International Journal of Sports Physiology and Performance by a team led by Samuel Chalmers of the University of South Australia, that explores the benefits of pouring water on yourself during hot runs.

While the details differ, the two studies are remarkably similar. In this case, 13 runners did a 10K time trial followed an hour later by a 60-minute moderate run, in a room set at 87 degrees Fahrenheit and 47 percent humidity. They completed this protocol twice; in one of the sessions, they poured two cups of water over their head, face, and arms every 2.5K or ten minutes. As with the headband, water dousing made them feel cooler and lowered their skin temperature, but didn’t change their core temperature. There is one key difference compared to the headband, though: they ran 1.0 percent faster in the water dousing time trial, which was a statistically significant benefit.

Because of the differences in protocol—the lack of a placebo trial

Is FKT Fever Coming to the Himalayas?

American runner Tyler Andrews just set the speed record on Manaslu, running from base camp to the summit while using an ultralight setup. Will more runners flock to the world’s highest peaks to prove themselves?

On September 19, 34-year-old American mountain runner Tyler Andrews ascended Nepal’s 26,781-foot Manaslu in a mind-bending 9 hours and 52 minutes. The time shaved more than two hours off the previous speed record on the peak, set in 2023 by Nepalese climber Pembe Gelji Sherpa. Before that, Francois Cazzanelli, an alpinist and guide from Italy, summited in 13 hours, in 2019.

Manaslu is one of the world’s 14 peaks above 8,000 meters. These mountains have traditionally been the realm of mountaineers and professional high-alpine guides, not trail runners.

But Andrews believes that’s about to change. “I think we’re going to start seeing more mountain runners going this way,” Andrews told Outside from Manaslu base camp.

His belief stems in part from his own experience on the peak, and from changing dynamics he’s seeing in the world of ultrarunning and the pursuit of fastest known times. Andrews is part of a new generation of mountain runners seeking out increasingly bigger, more challenging, and more daunting speed records. “If you start with the Colorado fourteeners, then go to the Alps, then the Andes, the natural progression is to the Himalayas and the 8000ers,” he told Outside.

Instead, ascents on Nepal’s highest mountains, including those resulting in speed records, have historically been tracked by the Himalayan Database. But that’s changing, and Andrews is one reason behind the shift. He actually works part-time for Fastest Know Time as Regional Editor for Latin America and the Himalayas. Part of his job is to create routes and then help FKT track records on them.

“I think in the past, the team didn’t want to be trying to verify routes that required rock climbing because you can’t just use a GPS watch to track something that’s vertical,” Andrews says. “But Manaslu is not like that, so tracking it is really no different than other mountains on there, like Cotopaxi or Denali.”

When Andrews returns from Manaslu base camp—he’s currently supporting a friend attempting a ski descent—he will submit his GPX data to Fastest Known Time for approval. He also plans to submit his data to the Himalayan Database.

Manaslu and 26,864-foot Cho Oyu in Tibet are considered the easiest of the 14 8,000-meter peaks. On Manaslu, the nine-mile route from base camp to the summit requires less technical climbing than harder peaks, like K2 or Nanga Parbat. Still, Manaslu isn’t easy. The trail gains nearly 11,000 feet of elevation, requires the use of fixed ropes in many sections, and travels over steep sections of snow and ice. Climbers must also survive in what mountaineers call the “Death Zone”—elevations above 26,000—because there’s not enough oxygen for human beings to survive more than a day or two.

Andrews ran up Manaslu without using supplemental oxygen, and he did so with an extremely lightweight setup. He wore a pair of waterproof trail running shoes designed to shed snow, a puffy jacket, lightweight pants, and a windbreaker. He carried a 30-liter backpack containing bare essentials: harness, helmet, goggles, ice axe, water, snacks, and energy gels.

In 2013 he ran straight up 15,780-foot Mont Blanc, typically a two-day mountaineering ascent, in less than 5 hours while wearing shorts and a t-shirt. In 2017 he ascended Mount Everest twice in the same week.

Jornet’s ascents prompted some trail runners to take on similar challenges, setting off a flurry of mountain-top FKTs, and inspiring a new generation of endurance athletes.

Similarly, Andrews thinks the time is right for athletes to “push back on some of the conventional wisdom” for ascending 8,000-meter peaks. Instead of ascending Manaslu overnight, as is typical (“so you don’t get roasted by the sun”), Andrews did it mostly during daylight, which allowed him to use more conventional footwear, due to the warm temperatures.

Andrews also brought a stationary bike to base camp, which he said was “absurd.” But the device enabled him to get his heart rate higher than he would have while running.

But Andrews cautions that Himalayan ascents aren’t for untested trail runners. “I didn’t just step off the track and onto an 8,000-meter mountain,” he says. Andrews has been mountaineering for 15 years, and much more seriously in the last five. In recent years he’s ascended 22,841-foot Aconcagua in Argentina, 19,347-foot Cotopaxi in Ecuador, and 22,349-foot Ama Dablam in Nepal, among other peaks.

He lives and trains at high altitude, splitting time between Flagstaff, Arizona and Quito, Ecuador. And Andrews has extensive experience running at higher altitudes in the Andes.

Prior to Manaslu, Andrews ran dozens of trails above 16,000 feet in the Himalayas. His FKT on Manaslu was his second attempt on the mountain in two years. He didn’t summit the first time. “I got my ass kicked,” Andrews says. “But I learned a lot.” Both times, he hired expert local outfitter Dawa Steven Sherpa of Asian Trekking to manage logistics.

For 2025 and beyond, Andrews hopes to add more Nepali trails to the Fastest Known Times database. “There’s an absolute smorgasbord of mountain trail running here,” he says. “Really epic beautiful routes that most people do in a few days to a few weeks that

5 track stars we'd love to see on Dancing with the Stars

With Season 33 of Dancing with the Stars well underway, we’re seeing Olympic athletes like Team USA rugby star Ilona Maher and gymnast Stephen Nedoroscik (aka “pommel horse guy”) tear up the stage in a new way. Eight-time NBA All-Star Dwight Howard and two-time Super Bowl champion Danny Amendola are also surprising the audience with their stellar footwork in a very different type of competition. It makes us wonder—which track athletes would dominate the dance floor?

In Dancing with the Stars (DWTS) history, 12 elite athletes have been crowned champion and taken home the Mirrorball Trophy—but the only track and field athletes who have participated in the show are former U.S. 100m world record holder Maurice Greene and American sprint hurdler (and bobsledder) Lolo Jones. Considering how much track and field athletes enjoy their celebratory dances (sometimes walking the fine line between celebrating and showboating), we think these five personalities would thrive in the ballroom.

Usain Bolt

We all know our favourite world-class sprinter’s signature victory pose became iconic for a reason–Usain Bolt knows how to make a statement. He became the 100m and 200m world record holder after coming from a 400m background, proving that he can be good at everything he tries. The confidence and vibrant energy Bolt brought to every track event throughout his career makes us certain he’d bring that same spirit to the dance floor.

If knowing Bolt’s captivating and charismatic personality when performing in front of a crowd isn’t already enough, here’s a video of him samba dancing after a press conference at Rio 2016. Clearly, he’s already a pro.

Alysha Newman

Canada’s Alysha Newman went viral for her celebratory dance after winning the bronze medal in the women’s pole vault at Paris 2024. The Canadian record holder cleared the bar, faked an injury–and started twerking. That’s exactly the energy they’re looking for when screening world-class athletes for potential dance skills. The technical expertise required in pole vaulting also gives Newman an edge when it comes to executing lifts or more challenging moves.

Newman got both positive and negative attention on social media from the victory twerk, but stayed confident and was true to herself–once again demonstrating that she is a qualified candidate for the show.

Noah Lyles

We’re sure the first person that came to mind when thinking of an athlete with a television personality was Team USA’s Noah Lyles. The 27-year-old, already a star on Netflix’s docuseries Sprint, exudes confidence and drive in each and every race he appears in. To say that Lyles is a competitive athlete might be an understatement–the 100m and 200m sprinter has quickly become popular for his bold moves even before races, in an attempt to rile up the crowd.

We’ve also seen this Olympic champion and six-time world champion dancing on TikTok. A character like Lyles could win over the audience on DWTS, and with those kinds of moves, he might even be a contender for the trophy.

Sha’Carri Richardson

Another major sprint personality we simply cannot leave out is Sha’Carri Richardson of the U.S. As you may know, the cast on DWTS gets dressed up glamorously for each show, and Richardson is the definition of glam. With her hair, nails, and lashes on race day, we know the 24-year-old would fully embrace the sparkly, embellished outfits worn during DWTS performances. Look good, feel good—right? Not to mention, like Lyles, this 100m world champion exudes confidence in every performance, a quality that would take her far in the ballroom.

Aaron Brown

Canada’s four-time Olympian Aaron Brown is not only a newly-minted Olympic gold medallist, but also an influencer. The 100m and 200m sprinter posts a mix of inspirational and humorous videos on his YouTube channels–showing off his fun and driven personality. With the current DWTS cast using TikTok and Instagram as a platform to build a fan base and earn more votes, Brown earns extra points as a potential candidate for already being experienced in that domain. We’ve yet to see his dancing abilities put to the test, but if put up against a rival like Lyles, we’re sure we can expect nothing but sensational moves from the four-time Canadian Olympian.

Honourable mention: Jakob Ingebrigsten

If he can bring these moves back, you can expect a nomination from us to get Ingebrigtsen on the next season.

Emma Bates will return for the 2024 Bank of America Chicago Marathon

American marathoner Emma Bates will return for the 2024 Bank of America Chicago Marathon after finishing 13th in last year's race.

Bates finished 13th in last year's Chicago Marathon, running 2:25:04. However, she partially tore her plantar fascia in the process of that race, setting her back and forcing her to withdraw from the U.S. Olympic Trials in February.

Bates' bounceback from her plantar fascia tear has been solid. She's run one race since then, finishing 12th in the 2024 Boston Marathon in April. She ran 2:27:14 and finished as the top American in the race.

This will be Bates' fourth Chicago Marathon of her career. She finished fourth in 2019, running 2:28:19. In 2021, she finished second, running 2:24:20.

Her marathon best comes from the 2023 Boston Marathon, where she ran 2:22:10; Bates is the second-fastest woman in Boston Marathon history.

Ketema and Takele head entries for 50th Berlin Marathon

Ethiopia’s Tigist Ketema and Tadese Takele start as the fastest in the fields and will be hoping to lead the way when they line up for the BMW Berlin Marathon, a World Athletics Platinum Label road race, on Sunday (29).

Ketema, previously better known as an 800m and 1500m specialist, made her mark in the marathon in Dubai in January as she ran 2:16:07, a time that places her ninth on the women’s world marathon all-time list. She then ran 2:23:21 to place seventh in London in April and Berlin will be her first race since then.

“I have prepared for a personal best and plan to run the first half on Sunday in around 68 minutes,” she said. “I hope it won't be too cold because I prefer to run in slightly warmer weather.”

Ketema is one of three women with sub-2:20 PBs on the entry list, as her competition includes her compatriots Genzebe Dibaba and Yebrugal Melese, who have respective PBs of 2:18:05 and 2:19:36.

Dibaba ran that PB on her debut in Amsterdam in 2022 and she clocked 2:21:47 in Chicago a year later. “I saw Haile Gebrselassie run two world records in Berlin on TV and since then I've always wanted to run in Berlin,” she said. “Now the time has come. It would be a success for me if I ran a personal best.”

Another eight women on the entry list have dipped under 2:22 for the marathon in their careers so far, including Mestawot Fikir (2:20:45), Azmera Gebru (2:20:48), Sisay Gola (2:20:50), Fikrte Wereta (2:21:32) and Aberu Ayana (2:21:54), as well as Japan’s Mizuki Matsuda (2:20:52) and Ai Hosoda (2:21:42). 

Germany’s Melat Kejeta is also part of that group, having clocked 2:21:47 in Dubai in January. She placed sixth at the Tokyo Olympics but was unable to finish the Olympic marathon in Paris due to stomach problems. 

A total of 13 world records have so far been set in the Berlin Marathon, the most recent being the 2:11:53 by Tigist Assefa – a training partner of Ketema – in last year’s women’s race.

The men’s title on that occasion was won by Eliud Kipchoge, as he claimed a record fifth victory.

Kipchoge does not return this year but Takele does, following his third-place finish in last year’s race in a PB of 2:03:24. That was his most recent race due to injury, but he says he is now fit and ready to run. “I’ve trained very well,” he said, “and expect to run a strong race.”

Another four men to have dipped under 2:05 feature on the entry list, including Kenya’s Cybrian Kotut, who ran his PB of 2:04:34 when finishing second in Amsterdam last year, and Ethiopia’s Hailemaryam Kiros and Bazezew Asmare, who respectively clocked 2:04:41 in Paris in 2021 and 2:04:57 in Amsterdam in 2022.

Kenya’s former world half marathon record-holder Kibiwott Kandie races the marathon for the third time and will be looking to build on the PB of 2:04:48 he set in Valencia last year as he hunts for a first win over the distance.

They will be joined by athletes including Kenya’s Samwel Mailu, the world half marathon bronze medallist who set a course record of 2:05:08 to win the Vienna City Marathon last year and continues his comeback after injury, and Ethiopia’s Milkesa Mengesha, who finished sixth at the World Championships last year and has a best of 2:05:29.

Elite fields

Women

Tigist Ketema (ETH) 2:16:07

Genzebe Dibaba (ETH) 2:18:05

Yebrugal Melese (ETH) 2:19:36

Mestawot Fikir (ETH) 2:20:45

Azmera Gebru (ETH) 2:20:48

Sisay Gola (ETH) 2:20:50

Mizuki Matsuda (JPN) 2:20:52

Fikrte Wereta (ETH) 2:21:32

Ai Hosoda (JPN) 2:21:42

Melat Kejeta (GER) 2:21:47

Aberu Ayana (ETH) 2:21:54

Calli Hauger-Thackery (GBR) 2:22:17

Bekelech Gudeta (ETH) 2:22:54

Lisa Weightman (AUS) 2:23:15

Betelihem Afenigus (ETH) 2:23:20

Veronica Maina (KEN) 2:24:46

Bosena Mulatie (ETH) 2:26:59

Alisa Vainio (FIN) 2:27:26

Sonia Samuels (GBR) 2:28:04

Nora Szabo (HUN) 2:28:25

Philippa Bowden (USA) 2:29:14

Pauline Esikon (KEN) debut

Men

Tadese Takele (ETH) 2:03:24

Cybrian Kotut (KEN) 2:04:34

Hailemaryam Kiros (ETH) 2:04:41

Kibiwott Kandie (KEN) 2:04:48

Bazezew Asmare (ETH) 2:04:57

Samwel Mailu (KEN) 2:05:08

Milkesa Mengesha (ETH) 2:05:29

Haymanot Alew (ETH) 2:05:30

Philimon Kipchumba (KEN) 2:05:35

Josphat Boit (KEN) 2:05:42 

Dejene Megersa (ETH) 2:05:42

Enock Onchari (KEN) 2:05:47 

Oqbe Ruesom (ERI) 2:05:51

Justus Kangogo (KEN) 2:05:57

Haimro Alame (ISR) 2:06:04

Ashenafi Moges (ETH) 2:06:12

Asbel Rutto (KEN) 2:07:04

Samuel Tsegay (SWE) 2:06:53

Yohei Ikeda (JPN) 2:06:53

Stephen Kiprop (KEN) 2:07:04

Hendrik Pfeiffer (GER) 2:07:14

Kento Kikutani (JPN) 2:07:26

Melaku Belachew (ETH) 2:07:28

Godadaw Belachew (ISR) 2:07:45Y

uhei Urano (JPN) 2:07:52

Guojian Dong (CHN) 2:08:12

Filimon Abraham (GER) 2:08:22

Haftom Welday (GER) 2:08:24

Sebastian Hendel (GER) 2:08:51

Olonbayar Jamsran (MGL) 2:08:58

Haftamu Gebresilase (ETH) debut

Olympic heptathlete found safe after two-week disappearance

The two-time Olympic heptathlete Odile Ahouanwanou of Benin has returned home "safe and sound" after missing for 17 days.

Olympic heptathlete Odile Ahouanwanou of Benin has been found safe in France after disappearing for two weeks. The 33-year-old was last seen on Sept. 10, after dropping her child off at a daycare center in Sotteville-lès-Rouen, France.

According to a report from Le Parisien, Ahouanwanou returned home on the night of Sept. 26. However, the details surrounding her disappearance remain unclear and police are continuing to investigate.

Ahouanwanou’s sudden disappearance was a mystery in France and Benin, where she is a prominent figure in the sport of track and field. She is a double gold medalist at the African Championships and the Beninese national record holder in the heptathlon.

On Sept. 18, Ahouanwanou was placed on the wanted persons list. Investigators looked into her lifestyle habits, interviewed members of her inner circle, and reviewed data from her mobile phone and bank accounts. French police are still considering the possibility of a voluntary disappearance. The investigation is still ongoing.

Despite intensive searches and public appeals, the exact reason behind her disappearance has not yet been disclosed. 

Ahouanwanou placed 15th in the heptathlon at the 2020 Tokyo Olympics and finished eighth at the 2019 World Championships in Doha. Her best score of 6,274 points is the national record for Benin.

The Legend of Cliff Young: The potato farmer who miraculously won a 544-mile marathon at age 61

At the start of the 1983 Sydney to Melbourne Ultramarathon, Cliff Young quickly fell behind and seemed on track to finish last. But while the others stopped to sleep, Young kept running at his tortoise pace for five days straight — and won.

In 1983, a 61-year-old Australian potato farmer entered the first ultramarathon between Sydney and Melbourne. Few bet on the farmer winning the race.

Not only did Cliff Young have a strange, slow running stride resembling a shuffle, but he’s said to have shown up to the race wearing work boots and overalls. During the event itself, rather than wearing sleek running clothes like the other competitors, Young donned a cotton t-shirt and long trousers, explaining that it was important to reduce his risks of skin cancer.

But Young had a secret weapon.

“I grew up on a farm where we couldn’t afford horses or tractors,” Young said in an interview, according to Adventure Journal. “And the whole time I was growing up, whenever the storms would roll in, I’d have to go out and round up the sheep. We had 2,000 sheep on 2,000 acres.”

Rounding up sheep gave Young a taste for long-distance running.

“Sometimes I would have to run those sheep for two or three days. It took a long time, but I’d always catch them. I believe I can run this race.”

In less than six days, Cliff Young ran 544 miles and won the ultramarathon — and broke the previous record by two whole days. His unorthodox style and surprising victory shocked the world. How did a 61-year-old farmer win one of the most challenging races in history?

Cliff Young’s Real-Life Tortoise And The Hare Story

From the starting gun, it looked like Cliff Young would be at the back of the pack.

When the ultramarathoners left Sydney, Young quickly fell behind. With his slow signature shuffle, Young could barely match the pace of the other racers. But everything changed the first night of the race.

Although he’d fallen far behind the other runners at the end of the first day, by dawn on the second day Young had a massive lead. The Sydney Morning Herald reports that that was thanks to Young’s trainer, Wally Zeuschner. Known for his tough tactics, Zeuschner reportedly told one athlete that he could take a break when his eyes started bleeding.

In fact, Zeuschner’s eyes helped Cliff Young win the ultramarathon. Young turned in to sleep the first night and Zeuschner set the alarm. But because of his poor eyesight, Young’s trainer set the alarm for 2 a.m., several hours earlier than the planned wakeup call.

When the alarm rang, Young leaped up and began running. It took the groggy racer some time to realize that it was still dark.

Those hours of early morning running put Cliff Young at the head of the pack. And Young turned that accidental advantage into a strategy. Instead of stopping to sleep at night, he kept running.

“I’m just an old tortoise,” Young told reporters during the race, according to The Age. “I have to keep going to stay in front.”

Cliff Young also had an unusual running style. The press dubbed it the “Young-Shuffle,” because Young seemed to shuffle rather than run.

But the shuffle-step gave Young a significant advantage during an ultramarathon. By conserving his energy, Young was able to run longer without rest. His shuffle was also more aerodynamic than other running styles, according to the Sydney Morning Herald.

Not long after the ultramarathon, other runners adopted Young’s signature style. In fact, three subsequent winners of the Sydney to Melbourne ultramarathon took first place using the Young-Shuffle, according to Elite Feet.

Fans and reporters tracked Cliff Young as he inched closer and closer to Melbourne. During days and nights of running, someone asked Young what he planned to do first when he reached the finish line.

“I’m going to the toilet first,” Young declared.

As the days passed, Young remained at the head of the pack. At dawn on the sixth day, Melbourne was in sight. But it would take Young several more hours of running to officially win the race.

When he reached Melbourne, Young barely stopped for the cameras — they had to wait outside while he went to the toilet.

Sharing The Prize Money

In the final leg of the ultramarathon, runner Joe Record thought he might catch Young. As reported by The Age, Record, 41 years old, boasted, “I think I can catch old Cliff. He says he’s a tortoise but I think the old bastard is a hare in disguise.”

But Cliff Young carried the day, reaching Melbourne in the record time of 5 days, 15 hours.

At the end of the race, Cliff Young walked away with $10,000 in prize money. Instead of keeping it for himself, he gave away most of the money to his competitors.

“Joe Record and I had a pact before we ran that if either of us won we would split the prize money between us,” Young told the New Vegetarian and Natural Health magazine in a 1997 interview. “I forgot about Joe and started giving it away left, right and center. I gave $4,000 away to the other runners.”

Luckily, Record didn’t mind when Young handed him $3,000.

Later, when asked about the highlight of the ultramarathon, Young said, “The prize money of ten thousand dollars! Now that’s a helluva lot of potatoes.”

The Legacy Of Cliff Young

When he won the first Sydney to Melbourne ultramarathon, Cliff Young became a hero in Australia. Suddenly, everyone wanted to know about the potato farmer who ran 544 miles.

Reporters pestered Young to learn more about his diet. An avid vegetarian, Young explained how eating grains and fruit powered his runs. “The secret to a long life is preserved pears and jogging,” Young told the Sydney Morning Herald. “It sure beats having a drink in the pub.”

Young also had advice for fellow older runners.

“Get out of your wheelchairs and start doing a few laps, if you can,” he told the New Vegetarian and Natural Health magazine. “If you don’t get any exercise your joints start seizing up like a rusty engine.”

Young never retired from running. He returned to the Sydney to Melbourne ultramarathon the next year, 1984, and came in 7th. In his 70s, Young attempted to run around all of Australia. He only stopped when his support crew member fell ill. In 2003, Cliff Young died at the age of 81.

Cliff Young inspired generations of runners. So did Kathrine Switzer, the first woman to run the Boston Marathon. And don’t forget to check out more uplifting stories from history.

Delhi Half Marathon: Joshua Cheptegei to headline elite field

The Vedanta Delhi Half Marathon, which is part of the World Athletics Gold Label Road Races, will be flagged off from Jawaharlal Nehru Stadium on Sunday, October 20.

Ugandan sensation Joshua Cheptegei and Kenya’s former Half-Marathon World record holder Peres Jepchirchir are all set to light up the streets of Delhi!

Joshua is the current world record holder for both the 5000 meters and 10,000 meters and holds the world’s best time over the 15-kilometer distance. He is the reigning Olympic champion in the 10,000 meters and won the gold with a new Olympic record of 26:43.14.

Joshua is also a three-time World champion in the 10,000 meters and claimed gold in both the 5000 meters and 10,000 meters at the 2018 Commonwealth Games and the 2019 IAAF World Cross Country Championships. Notably, Cheptegei is only the tenth man in history to simultaneously hold the 5000-meter and 10,000-meter world records, both of which he set in 2020.

Interestingly, Cheptegei made his international debut in India at the TCS World 10K Bengaluru 2014, finishing second. His return to India for the Vedanta Delhi Half Marathon promises to be a highlight of this year’s race.

Speaking about his return to India Joshua said, “This country holds a special place in my heart, as it’s where I made my international debut in 2014. It’s been a good season for me, and I am certainly looking at a course-record timing at the Vedanta Delhi Half Marathon. The energy and passion of the Indian running community are truly inspiring, and I’m excited to be part of this prestigious event.”

Kenya’s former Half-Marathon World record holder and three-time world half-marathon winner Peres Jepchirchir will lead the women’s contingent. Peres won the London Marathon 2024 with a time of 2:16:16 secs, breaking the women’s only Marathon world record. She also won the 2021 New York City and 2022 Boston Marathons.

Among the other notable participants, Asian Championship Bronze Medalist Sanjivani Jadhav stands out in the women’s category. Sanjivani, who won the 10,000-meter Portland Track Festival in the USA with a personal best of 32:22:77, recently claimed a silver medal at the 5000-meter event at the National Open Athletics Championships in Bangalore.

She has previously won gold at the Vedanta Delhi Half Marathon in 2018 and 2022 and took silver in 2016 and 2020. Defending champion Kavita Yadav will provide Sanjivani with tough competition in pursuing the title.

“This will be my third Vedanta Delhi Half Marathon, and my aim will be to win this race once again. I have been training hard and I will try my best to break and create as many records as I can,” said Sanjivani Jadhav.

In the men’s category, Defending Champion and talented youngster Abhishek Pal, who recently won the 10,000-meter title in the National Open Athletics Championships 2024 in Bangalore, will take the lead. He will face tough competition from another youngster, Asian Games 2023 silver medalist in the 10,000 meters, Kartik Kumar.

He recently triumphed at the 10,000-meter USA Championship Track Fest 2024 with a remarkable time of 28:07:66. Kartik is also the VDHM 2022 and 2023 editions silver medalist.

“I am aiming to break the national record in what will be my fifth Vedanta Delhi Half Marathon. I have won the competition, but while I am once again, my mind is set on breaking the national record and going under 60 minutes,” said the defending champion Abhishek Pal.

Betsy Saina the fastest American marathoner this year, is set to race Chicago Marathon

Besty Saina, the fastest American marathoner this year, is racing in the 2024 Bank of America Chicago Marathon.

Saina set a new marathon personal best in the 2024 Tokyo Marathon, running 2:19:17 and taking gold. Her time represents the third-fastest time in American history and the fastest this year.

Saina, 36, has won four of her last six races, including the River Bank 25-kilometer run, the Sydney Marathon (2:26:47), the USA 25-kilometer Championship (1:24:32) and the Seville Half Marathon (1:08:23).

She didn't initially take to the marathon distance in her career. She dropped out of her first two attempts in 2017. In her third attempt at the 2018 Paris Marathon, she won, running 2:22:56.

Five mistakes new trail runners can avoid

New to trail running? Welcome to the wild side. But before you lace up and charge into the woods, let’s save you from a few rookie moves that could make your first trail race a comedy of errors.

Sure, you’ve got rugged shoes and maybe even a hydration vest, but the terrain demands more than just gear. Here are five unexpected (and often hilarious) mistakes new trail runners make—and how to avoid them.

1.- Don’t be the trail DJ

Picture this: you’re cruising through a peaceful forest, birds chirping, wind rustling the leaves… and suddenly, you hear someone blasting their playlist on speaker. (Which instantly kills that trail-joy vibe.) Sure, running to music can be motivating, but this isn’t a marathon on city streets (and even then, most people aren’t going to appreciate you sharing your tunes). Part of trail running is connecting with nature—and–fun fact–most people don’t want to hear your music wafting through the wilderness. If you need tunes, grab some earphones (safely) and keep the forest soundtrack serene.

2.- The jostle-sprint: you’re not at a track meet

We’ve all seen them—the over-excited newbie who approaches passing another runner as if they’re sprinting for Olympic gold. Here’s the thing: you’re not Josh Kerr chasing Jakob Ingebrigtsen in the 1,500m final. It’s a trail, not a track meet—trail runners tend to be a laid-back crew, and aggressively shoving past someone while you breathe down their neck like a rhino is just poor form. Slow your roll, politely announce yourself, say excuse me and ease by. You’ll pass them soon enough without making anyone feel like prey.

3.- Downplaying the downhill

Everyone dreads the uphill grind, but let’s be honest, the downhill is where the real fun (and chaos) begins. For new trail runners, it’s either full-speed-ahead with no brakes, or they lock up tight, like every step could be their last. The sweet spot is somewhere in between—and mastering that balance can be the difference between feeling like a trail wizard and wiping out on a banana peel, cartoon-style. Yes, caution is key (no one wants a surprise somersault mid-run), but being overly timid? That’ll do your pace no favours. Loosen up, spread your arms for balance and embrace the momentum, while keeping things controlled.

4.- The classic snack underestimation

Trail running requires a little more fuel than a short jaunt on the road. Think you’re fine with just water? You’re about to face a (potentially dangerous) reckoning. That 10K trail loop can take much longer than expected, especially with some rooty, rocky climbs. Proper fuelling is as essential for trail training as it is for trail races. Bring snacks—and opt for real sustenance over gels to keep your tastebuds happy (although gels are a great option if you prefer your snacks simple and squeezable). Halfway through, that peanut butter sandwich (or whatever your chosen delight) will feel like a Michelin-star meal. Make sure you overestimate your fuelling needs when you’re hitting the singletrack, and start taking in calories early and often.

5.- Thinking you’re better than the dirt

Here’s a heads-up: you’re going to get dirty. Mud, dust and puddles are part of the package. Newbies often cling to the fantasy that they’ll stay spotless. Spoiler: they won’t. At some point, you either embrace the mess or spend your run doing awkward hopscotch like you’re dodging landmines. Own it. By the end, those mud splatters will feel like badges of honour. And look at the pros—they’re not crossing the finish line looking ready for a laundry commercial, either.

Trail running isn’t just road running with more rocks. It’s its own world, with unspoken rules and quirks that make it uniquely fun. Embrace it, laugh at your own mistakes (we’ve all been there), and for the love of all that’s sacred in the woods, leave the speaker at home.

Koech eyes Amsterdam title in third attempt

Two-time Hamburg Marathon champion Bernard Koech returns to the Netherlands on October 20 hoping to win the Amsterdam Marathon title on his third attempt.

In 2021, Koech finished second in a personal best of 2:04:09 behind Ethiopia’s Olympic marathon champion Tamirat Tola (2:03:39) and ahead of Leul Gebresilase (2:04:12).

On his debut in 2013, he was third in 2:06:29 behind Wilson Chebet (2:05:35) and Ethiopia’s Birhanu Girma (2:06:04). 

In April, he defended his Hamburg Marathon title in 2:04:24, 15 seconds slower than in 2023.

The 31-year-old’s impressive resume features runners-up finishes from the 2014 Rotterdam Marathon (2:06:08) and the 2012 Lille Half Marathon (59:10).

He finished second at the 2023 Copenhagen Half Marathon clocking 59:13 behind Edward Cheserek (59:11).

He placed fourth at the 2022 Chicago Marathon (2:07:15) in a race won by Olympic bronze medalist Benson Kipruto (2:04:24) with Ethiopia’s Seifu Tura (2:04:49) and John Korir (2:05:01) completing the podium.

Koech placed fourth at the 2014 Ras Al Khaimah Half Marathon in 59:46.

He recorded a Did Not Finish at the 2013 World Championships.

Koech's main competition will come from the Ethiopians led by the 2023 Frankfurt Marathon third-place finisher Guye Adola.

Adola boasts a personal best of 2:03:46 set during the 2017 Berlin Marathon when he placed second behind two-time Olympic marathon champion Eliud Kipchoge (2:03:32).

The Ethiopian holds victories from the 2021 Berlin marathon (2:05:45), the 2014 New Delhi Half Marathon (59:06) and the 2017 Ostia Half Marathon (59:18).

He will be joined by Tsegaye Getachew, who claimed the Amsterdam title in 2022 in 2:04:49.

The 2024 Hamburg Marathon runner-up Winfridah Moraa and 2014 World Half Marathon bronze medalist Selly Chepyego lead the Kenyan charge in the women's race.

Moraa has a personal best of 2:18:25 from Hamburg and has notable wins from the 2022 Madrid (1:07:22) and Arezzo (1:07:58) half marathons.

Chepyego, with a PB of 2:20:03 from her second-place finish at last year’s Barcelona Marathon, is no stranger to the podium.

She claimed gold at the 2001 World Youth Championships in the 3,000m (9:09.95) and bronze at the 2014 World Half Marathon Championships (1:07:52).

In-form athlete Xaba excited but relaxed ahead of marathon debut

Glenrose Xaba is not putting any pressure on herself as she prepares to make her highly anticipated 42km debut at the Sanlam Cape Town Marathon next month.

Xaba again showed her superb form over the weekend, winning the Spar Grand Prix 10km race in Gqeberha in 31:22.

She was just 10 seconds outside the SA record (31:12) which she set at the Absa Run Your City race in Durban in July.

Running from the front in excellent conditions, Xaba shook off a strong field to extend her Grand Prix series lead, with 18-year-old Ethiopian athlete Diniya Abaraya finishing second in 31:33 and Tadu Nare taking third spot in 31:48, one week after winning the Mpumalanga Marathon.

Her latest victory added to a long list of wins picked up by Xaba this season, including the national 5,000m and 10,000m titles on the track and the SA 10km and 21km titles on the road.

Though it had been a long year for the 29-year-old athlete, Xaba was all set to make her maiden appearance over the classic 42km distance in the Mother City on 20 October.

“My long runs have gone well and I’ve been able to adjust in training,” Xaba said,

“I know it’s a big step for me but I’m very excited to try something new.”

Assessing her marathon potential

The field in Cape Town also includes Cian Oldknow, who set a personal best of 2:25:08 in February, and with a local battle on the cards, Gerda Steyn’s SA marathon record (2:24:03) might be in danger.

Xaba, however, insisted she was not concerned about challenging Steyn’s record in her first attempt at the marathon distance. Instead, she hoped to give herself an indication of whether it might be worth making a more permanent step up in distance.

“The national record is not my focus. If it comes, I will be happy to achieve that, but it’s not my focus,” she said.

“I want to try a marathon and see what time I will be able to achieve in future, and see if I’m strong in the marathon or if I need to focus on 10km and 21km.”

Joyciline Jepkosgei is set for returning to the Chicago marathon

Joyciline Jepkosgei, the fourth-place finisher from the 2023 Bank of America Chicago Marathon, is returning for the event.

Jepkosgei's most recent race was the 2024 London Marathon, where she earned a new personal best time of 2:16:24. She finished third.

A two-time Abbott World Marathon Majors Champion, the Ethiopian came into the marathon scene with a strong debut when she won the 2019 TCS New York City Marathon.

She followed that up with a second-place finish at the 2022 Valencia Marathon. Following that race, she won both the Berlin Half Marathon (1:05:16) and the London Marathon (2"17:43) in 2021.

Paris bans plastic bottles from races

On Monday, Paris City Hall announced a ban on single-use plastic in all its races, including the Paris 20 km in mid-October and the Paris Marathon.

Didn't get to crisscross the Paris asphalt during the Paris 2024 Olympics' Marathon pour Tous ("Marathon for Everyone")? You'll have a chance to make up for it on October 13, with one of the many races taking place in the capital, the 46th annual Paris 20-kilometer race.

But don't forget your water bottle. At the press conference presenting the event on Monday, September 23, Pierre Rabadan, deputy mayor of Paris responsible for sports, confirmed that the ban on single-use plastic bottles would come into force.

"In Paris, you won't be able to organize a race if you use plastic bottles, it's as simple as that," assured the 44-year-old former rugby player, in remarks reported by sports paper L'Equipe. "It was one of the objectives of the Olympic legacy. We have to reduce the use of single-use plastic in our daily lives, and sport has to get on board. It's an evolution, and even a revolution for the organizers."

No fewer than 13 races will be held in Paris between now and December 31, for a total of some 50 events a year – including the Paris Marathon and Half Marathon, which attract around 50,000 runners. In these races, particularly the longer ones, over a million bottles are used each year to rehydrate runners – "who generally only take two or three sips before throwing it away.

I know because it's happened to me too when I used to take part in races," insisted Rabadan. So that's the end of the individual bottles cans, or cartons, which are to be replaced instead by reusable water bottles and reusable cups. The City of Paris has invested in a stock of 100,000 of these cups, which it can lend to race organizers.

Target 'zero single-use plastic' for the Olympics

During the Olympic marathon, however, competitors were granted a dispensation to continue using bottles – to avoid the risk of contamination, or even doping, according to the organizing committee – and elite athletes could continue to benefit from such policies. "It's all about the masses and all the other participants who aren't gambling their season on a race," said Paris's deputy mayor for sports.

Drawing inspiration from initiatives in Munich, Amsterdam and San Francisco, but above all from the refill London campaign (2018) across the Channel and the Brussels 20 km, the city has been working since 2019 to achieve the goal of "zero single-use plastic," for the hosting of the Olympic and Paralympic Games, which have claimed to be the greenest in history. This is a legacy that must live on.

Nevertheless, through the International Olympic Committee's (IOC) game of "world" sponsors, the American giant Coca-Cola – the world's leading "plastic polluter" according to the NGO Break Free from Plastic's 2023 ranking – was entrusted with the exclusive distribution of drinks at the 2024 Olympics. Numerous associations, including France Nature Environnement, Zero Waste France and No Plastic in My Sea, awarded the IOC partner the greenwashing medal.

The soda producer promoted its fountains, returnable cups and glass bottles. But over 40% of the total drinks distributed were poured into an eco-cup from... a plastic bottle. The kind of bottle that should no longer be seen at Parisian races.

How to survive the marathon taper

Sometimes running less is harder than you think.

The hardest part of marathon training is behind you. For the past 12 weeks, you’ve dedicated yourself to preparing physically for race day. Now, it’s time to focus on the mental aspect and successfully navigate the taper. On paper, tapering may seem easy—reducing your training volume and intensity to give your body the rest it needs before the big day. But after 12 weeks of hard work and increasing mileage, the taper can feel unusual and even hard.

Tapering allows your muscles to repair, replenishes glycogen stores and sharpens your mental focus, enhancing your race performance and minimizing injury risk. It typically lasts one to three weeks, depending on your race distance and training plan.

Many forget that the taper is a shift in focus from mileage to recovery. It’s crucial to ensure you’re getting enough rest—whether that means going to bed earlier or adding naps to your day—and continuing to eat well. Stick to the healthy habits that have fuelled your training to keep your body primed for race day.

The goal of tapering is to recover from the accumulated fatigue of training while maintaining your fitness level so you can perform at your best on race day. Runners typically reduce their mileage by about 60 per cent during the taper, while still including shorter, faster workouts to stay sharp. With less running, you’ll have more free time on your hands. Use this opportunity to catch up on things you may have missed during your training—whether it’s meeting friends for a drink, attending a concert, or simply unwinding with your favourite Netflix show.

If cutting back on running feels strange, don’t worry—it’s completely normal. Just remind yourself that resting is part of the process. Trust in your training and enjoy the chance to relax; you’re on the right track!

Nagoya Women’s Marathon 2025 opens doors to Kenyan runners

Nagoya Women’s Marathon invites Kenyan runners to join its 2025 race, offering virtual participation and luxurious finisher awards.

Organizers of the Nagoya Women’s Marathon have extended a special invitation to Kenyan runners encouraging them to participate in the highly anticipated 2025 race.

Recognized by Guinness World Records for hosting over 20,000 participants, the event is set to take place in Nagoya, Japan, with an online virtual marathon for international participants unable to travel to the race site.

Registration for the virtual marathon opens on October 18 and will remain available until October 31 allowing 500 entrants to join the race from their home countries.

With Kenya’s rich history of marathon champions, the invitation is expected to draw considerable interest.

“We will be delighted to open entries to international runners for Nagoya Women’s Marathon 2025, recognised by Guinness World Records as the largest women’s marathon in the world with over 20,000 participants,” the Marathon’s Race Director said.

“As a sport, running has the ability to bring together people from different countries, backgrounds and cultures, and we look forward to opening our doors to runners from Kenya, which has a world-famous runner community."

Kenyan athletes have long dominated the world stage in distance running, with runners like Brigid Kosgei and Peres Jepchirchir consistently achieving impressive marathon victories.

With this invitation, the organizers of the Nagoya Women’s Marathon hope to add a new level of competition and excitement to the event by allowing Kenyan women to compete alongside elite Japanese and international athletes.

For those who may not be able to make the journey to Japan, the event’s organizers are offering a virtual alternative for 500 women worldwide.

The Nagoya Women’s Online Marathon 2025, which will take place between February 9, 2025, and March 31, 2025, allows runners to complete the full 42.195 kilometers on a smartphone application, providing an opportunity to compete from any location.

“We recognize the importance of sustainability and accessibility in modern sports,” the Race Director explained.

“This virtual race option, born during the travel restrictions of the COVID-19 pandemic, allows women from around the world to engage with the event, even if they cannot physically attend in Nagoya. We believe this alternative offers a world-class platform for women to shine, no matter where they are."

All participants, whether competing in person or virtually, will receive the same prestigious finisher prizes, including a special commemorative tumbler from Baccarat, a French luxury lifestyle brand.

To mark its 260th anniversary, Baccarat has collaborated with the Nagoya Women’s Marathon to provide a unique gift, celebrating the success of every runner.

The elegant tumbler’s design, kept under wraps until now, will be unveiled at the Marathon Expo the day before the race.

The Nagoya Women’s Marathon, launched in 2012, has become a symbol of excellence in women’s running, featuring elite athletes from around the world.

It holds a World Athletics Platinum Label designation, attracting top-tier competitors and fans alike.

Last year, Yuka Ando made headlines by becoming the first Japanese winner in three years, setting a personal best time of 2:21:19.

The organizers are optimistic that the inclusion of Kenyan athletes will add an exciting layer of competition to the race, further elevating its international reputation.

50th BMW Berlin-Marathon Sunday: Deep fields promise fast and exciting races in Berlin’s jubilee marathon

The 50th edition of the BMW Berlin Marathon promises fast and exciting elite races. Deep fields will be assembled with 14 men who have already run sub 2:06:00. While there is no strong favourite among them it is different with the women: Ethiopia’s Tigist Ketema heads the list with her stunning 2:16:07 debut time, which makes her the ninth-fastest marathon runner ever.

Ten more women have personal bests of sub 2:22:00. Thirteen world records were broken in the history of the BMW Berlin Marathon, many more than in any other marathon. The jubilee edition of Germany’s most spectacular road race will have a record number of around 50,000 participants. 

Men’s field

Without Kenya’s superstar Eliud Kipchoge, the winner of the past two editions, the fastest on paper is Tadese Takele. The Ethiopian was third in Berlin a year ago when he improved to 2:03:24. Since another fast race is expected Takele will probably have to run quicker to be in contention for the prestigious marathon victory at the Brandenburg Gate.

Fellow Kenyan Kibiwott Kandie could well challenge for his first triumph over the classic distance. The Kenyan is the former world half marathon record holder (57:32) with great potential. Germany’s Hendrik Pfeiffer leads a group of strong domestic runners. He improved to 2:07:14 early this year in Houston.

Women’s field

Tigist Ketema stormed to a sensational victory in Dubai at the beginning of the year, clocking an unofficial world debut record of 2:16:07. Coming to another very fast course now the training partner of Tigst Assefa, who smashed the world record here with 2:11:53 a year ago, might look to improve her personal best.

The women’s field includes a former world record holder as well, but at a much shorter distance: Genzebe Dibaba ran 3:50.07 in the 1,500m in 2015. When she switched to the marathon she ran a fast debut with 2:18:05 in Amsterdam two years ago.

Unfortunately, Kenya’s Rosemary Wanjiru had to cancel her start due to injury. But Germany’s Melat Kejeta is a late addition to the field. She dropped out of the Olympic Marathon early because of stomach problems and now hopes to bounce back in Berlin with a personal best. Kejeta might well try to become the second German woman after Irina Mikitenko (2:19:19 in Berlin in 2008) to break 2:20:00.

MEN

Tadese Takele ETH 2:03:24

Cybrian Kotut KEN 2:04:34

Hailemaryam Kiros ETH 2:04:41

Kibiwott Kandie  KEN 2:04:48

Bazezew Asmare ETH 2:04:57

Samwel Mailu KEN 2:05:08

Milkesa Mengesha ETH 2:05:29

Haymanot Alew ETH 2:05:30

Philimon Kipchumba KEN 2:05:35

Josphat Boit  KEN  2:05:42 

Dejene Megersa  ETH  2:05:42

Enock Onchari  KEN  2:05:47 

Oqbe Ruesom  ERI  2:05:51

Justus Kangogo  KEN  2:05:57

Haimro Alame  ISR  2:06:04

Ashenafi Moges  ETH  2:06:12

Asbel Rutto  KEN  2:07:04

Samuel Tsegay  SWE  2:06:53

Yohei Ikeda  JPN  2:06:53

Stephen Kiprop KEN  2:07:04

Hendrik Pfeiffer  GER 2:07:14

Kento Kikutani JPN 2:07:26

Melaku Belachew ETH 2:07:28

Godadaw Belachew  ISR 2:07:45

Yuhei Urano  JPN 2:07:52

Guojian Dong CHN 2:08:12

Filimon Abraham GER 2:08:22

Haftom Welday GER 2:08:24

Sebastian Hendel GER 2:08:51

Olonbayar Jamsran  MGL 2:08:58

Haftamu Gebresilase ETH Debut

WOMEN

Tigist Ketema ETH 2:16:07

Genzebe Dibaba ETH 2:18:05

Yebrugal Melese ETH 2:19:36

Mestawot Fikir ETH 2:20:45

Azmera Gebru ETH 2:20:48

Sisay Gola ETH 2:20:50

Mizuki Matsuda JPN 2:20:52

Fikrte Wereta  ETH 2:21:32

Ai Hosoda  JPN  2:21:42

Melat Kejeta GER 2:21:47

Aberu Ayana  ETH  2:21:54

Calli Hauger-Thackery GBR 2:22:17

Bekelech Gudeta  ETH  2:22:54

Lisa Weightman  AUS  2:23:15

Betelihem Afenigus  ETH  2:23:20

Veronica Maina   KEN  2:24:46

Bosena Mulatie ETH 2:26:59

Alisa Vainio FIN 2:27:26

Sonia Samuels  GBR 2:28:04

Nora Szabo  HUN 2:28:25

Philippa Bowden USA 2:29:14

Pauline Esikon KEN Debut

Former world record holder Kimetto to headline Cape Town race

Former World Marathon record holder Dennis Kimetto will spearhead an attempt on the Cape Town Marathon course record when he lines up on October 20.

The current course record in the men’s race is 2:08:32 set by 2016 Africa  10,000m silver medallist, Stephen Mokoka during his triumph in 2018.

This year’s edition has drawn a massive 21,000 participants, with race director Barry Van Blerk highlighting the impressive elite field assembled for the men's race.

“This year’s Sanlam Cape Town Marathon boasts the strongest elite line-up ever seen on African soil. With a substantial prize pool, we anticipate fierce competition and if conditions allow, course records will likely fall,” Van Blerk remarked.

Kimetto set a world record during the 2014 Berlin Marathon after clocking 2:02:57, to become the first man to crack the 2:03 barrier.

His record stood for four years before two-time Olympic marathon champion Eliud Kipchoge shattered it during the 2018 Berlin race when he clocked 2:01:39.

Kimetto brings a wealth of experience to the field including triumph from the 2013 Chicago Marathon (2:03:45), ahead of compatriots Emmanuel Kipchirchir (2:03:52) and Sammy Kitwara (2:05:16).

He also holds wins from the 2012 Ras Al Khaimah Half Marathon (1:00:40), 2012 Berlin Half Marathon (59:14) and 2013 Tokyo Marathon (2:06:50).

Kimetto is a runner-up from the 2012 Berlin Marathon, where he clocked 2:04:16, behind Geoffrey Mutai (2:04:15). However, he will face tough competition from defending champion Adane Kebede of Ethiopia.

Kebede clocked 2:11:28 to win last year’s race, edging out Mokoka (2:11:33) and Bernard Kipkorir (2:11:51).

The Ethiopian finished third at last year’s Rabat Marathon clocking 2:09:44, behind Yassine El Allami (2:09:27) and Mustapha Houdadi (2:09:34).

Also in the race is 2019 world champion Lelisa Desisa. The Ethiopian claimed the 2019 world title in a time of 2:10:40, edging out Mosinet Geremew (2:10:44) and Amos Kipruto (2:10:51).

He is also a silver medallist from the 2013 edition in Moscow (2:10:12) behind Uganda’s Stephen Kiprotich (2:09:51).

His resume also includes triumphs from the 2018 New York Marathon (2:05:59) as well as two Boston Marathon titles 2013 (2:10:22) and 2015 (2:09:17).

Desisa is also a runner-up twice at the Boston Marathon thus —2019 (2:07:59) and 2016 (2:13:32) as well as the 2014 New York Marathon (2:11:06).

A prize pool of Sh6.5 million ($50,000) has been set for the podium finishers with the champions bagging Sh3.3 million ($25,000). Second and third-place finishers will receive Sh1.9 million ($15,000) and Sh1.3 million ($10,000) respectively.

2024 Bank of America Chicago Marathon Elite Athlete: Ashete Bekere is looking to make Chicago her first finish and potential victory in the United States

Bekere is searching for her first marathon victory in the United States.

Ashete Bekere has never won a marathon in the United States but hopes to check off that box at the 2024 Bank of America Chicago Marathon.

Bekere won her most recent marathon in April, taking the victory in the Rotterdam Marathon with a 2:19:30 finish.

Bekere is looking to make Chicago her first finish and potential victory in the United States. In 25 marathon finishes since 2013, Bekere has never finished below ninth place.

She's won Rotterdam (twice), Berlin, Valencia, Lanzhou, the Košice Peace and the See Genezareth Tiberias Marathon.

Barnaba Kipkoech and Natasha Cockram take the spoils as over 6,000 runners enjoy Belfast Half Marathon

Kenya’s Barnaba Kipkoech and Great Britain’s Natasha Cockram took the honors in emphatic fashion at Sunday’s Moy Park Belfast Half Marathon, leading home over 6,600 competitors in the largest event of its kind in Northern Ireland.

30-year-old Kipkoech was in world class form following a sub two hour and 11 minute marathon run in Rotterdam. He also ran under 63 minutes in the recent Malaga Half Marathon.

On a beautiful Belfast morning, Kipoech repeated this form from an early stage producing a sizzling pace to leave the opposition in his wake. He shattered the course record by over two minutes with a time of 63 minutes and 48 seconds. This was over three minutes ahead of North Belfast’s Finn McNally who took the runner-up spot in 67.04. The Brighton based runner is the current Northern Ireland Cross Country champion .

Annadale’s Brhane Gebrebrhan - the Northern Ireland 5,000 metres champion - took third place in 68.24 ahead of Spain’s Abdenasser Oukhelfen. Only two seconds further back was CNDR’s Conor Gallagher. Newcastle’s Robert Hagen ran a personal best of 70.22 to finish sixth.

In the women’s event US-based Cockram wasted little time in showing her dominance over last year’s winner Anne Marie McGlynn.

Cockram competed for Great Britain in the last World Championships, and has a marathon personal best of two hours and 26 minutes.

She forced the pace from early to finish in 72 minutes and 47 seconds. This was over a minute ahead of Letterkenny’s McGlynn who was also well ahead of third placed Monica Silva of Portugal in 74.59. Ivana Anderson was fifth with 79.29 followed by Sarah McNutt on 80.49.

Runners, you need to try bounding

Bounding isn't just for kids on the playground; it's a simple way to boost power and efficiency.

Bounding might look like a fun playground activity, but it’s actually a powerhouse move that can seriously elevate your running game. This dynamic drill is about more than just hopping around; it’s about building explosive strength, refining your running form and giving your legs the boost they need to power through tougher workouts. Adding bounding to your routine can unlock new levels of speed and efficiency, and the best part? It’s easy for any runner to start, no matter your experience level.

A science-backed power boost

Bounding, an explosive running drill where you take exaggerated, powerful strides, mimics the mechanics of running but adds an exaggerated element of power and height. The act of bounding forces the legs to generate more force than usual, recruiting fast-twitch muscle fibres that are crucial for speed and explosive movement. Research shows that plyometric exercises like bounding can increase muscle stiffness, which, in turn, improves your body’s ability to store and release energy during a run, making you faster and more efficient.

Bounding also works the muscles in your hips, glutes and calves—important areas for maintaining a strong stride and reducing injury risk. By working on these muscle groups, runners can help prevent the fatigue that often slows them down in the later stages of a race or long run—it also improves ground contact time, meaning less stationary time and greater efficiency.

Why bounding is perfect for all runners

Whether you’re a beginner or an experienced marathoner, bounding is an accessible way to improve running economy. Its versatility means it can be done almost anywhere—on a track, a trail or right in your backyard. Because it doesn’t require special equipment, it’s easy to incorporate into your regular training routine. Bounding doesn’t just add power; it also increases your range of motion, helping you develop a longer and more efficient stride.

How to get started

Make sure to begin with a thorough warm up that includes a few minutes of easy running. Start with three sets of 10 bounds, focusing on form. Drive your knee up, push off powerfully with your back leg and land softly on the balls of your feet. Make sure to stay tall and controlled, allowing your arms to swing naturally with each bound.

Jessica McClain And Biya Simbassa Capture USATF Road Titles At Great Cow Harbor 10k

That’s what Jessica McClain shouted as she broke the tape at the Great Cow Harbor 10-K here this morning where she won her first-ever national title.  The 32 year-old from Phoenix, who finished fourth at the 2024 USA Olympic Team Trials Women’s Marathon last February, stopped the clock at 31:40, a new course record by 13 seconds.

She’ll leave this picturesque seaside town on Long Island with total race winnings of $10,500: $8,000 for first place and $2,500 for setting a new course record.  Her time was also a championships record, bettering Marla Runyan’s 2002 mark of 31:46 set in Boston.

“It was so fun,” an elated McClain told Race Results Weekly just after finishing.  “I was literally out here just to race and have a good time before New York (City Marathon), and the motivation now is just head-down training, staying in Phoenix the next six weeks.”

McClain was part of a strong lead pack in the first mile which included Natosha Rogers, Erika Kemp, Emma Grace Hurley, and Amanda Vestri.  Keira D’Amato, Annie Rodenfels, and Katie Izzo ran together about six seconds back.  The quintet ascended the steep James Street Hill in the second mile, then ran together towards the 5-K mark, unable to appreciate the breathtaking views of Northport Harbor to their left.  Rogers got the $500 5-K prime, but McClain held back.  She was thinking instead about the overall title.

“I knew some of the women would be motivated by the 5-K bonus,” McClain explained.  “So I was like, just tune-out and stay in the mix until then, and then just feel it out.  When I felt comfortable enough, make a move and make it definitive.”

Her legs full of strength from marathon training, McClain pulled away in the fourth mile. She ran the mostly downhill second half of the race in a snappy 15:42, much faster than the second-place Rogers (16:03).  Spurred on by the hundreds of spectators who lined both sides of the course, the Brooks-sponsored athlete sailed to the finish line on Main Street alone.  She was particularly pleased with her tactics today.

“I’ve been really bad about getting out and making half-assed moves,” McClain admitted with a chuckle.  “I was really trying to get to a point where I was antsy and just go.”

Despite suffering from a badly upset stomach in the final mile, Rogers was a clear second in 32:00.  Hurley, the overall leader in the USATF Running Circuit points race, took third in 32:05 and Kemp, who won here in 2021, got fourth in 32:10.  D’Amato, who will run the Bank of America Chicago Marathon in three weeks, completed the top-5 in 32:13.

Her legs full of strength from marathon training, McClain pulled away in the fourth mile. She ran the mostly downhill second half of the race in a snappy 15:42, much faster than the second-place Rogers (16:03).  Spurred on by the hundreds of spectators who lined both sides of the course, the Brooks-sponsored athlete sailed to the finish line on Main Street alone.  She was particularly pleased with her tactics today.

“I’ve been really bad about getting out and making half-assed moves,” McClain admitted with a chuckle.  “I was really trying to get to a point where I was antsy and just go.”

Despite suffering from a badly upset stomach in the final mile, Rogers was a clear second in 32:00.  Hurley, the overall leader in the USATF Running Circuit points race, took third in 32:05 and Kemp, who won here in 2021, got fourth in 32:10.  D’Amato, who will run the Bank of America Chicago Marathon in three weeks, completed the top-5 in 32:13.

Is UTMB doing enough to support women athletes?

Sophie Power, a British ultrarunner and advocate for women’s participation in the sport, recently shared a disappointing experience during her 150km TDS race. In a social media post, Power detailed how she found no tampons at several aid stations, despite UTMB’s promise. She also encountered male supporters entering the only female toilet at a large aid station, undermining the “safe space” that had been promised.

In 2023, UTMB made strides toward better supporting female athletes by committing to key initiatives such as providing period products at aid stations, establishing female-only toilets and ensuring equal media coverage for the women’s race. While improvements were made in race coverage, Power’s experience highlighted some serious shortcomings the organization needs to tackle. “It is not enough to promise. In fact, it is worse as we rely on those promises,” Power explained. Despite raising concerns with aid station staff, little was done to address the issue during Power’s race.

Why the shortcomings matter

Power’s frustrations highlight a broader issue: women runners rely on promised resources and facilities to ensure they can focus on their performance. When these commitments are not upheld, it becomes more than an inconvenience—it’s a matter of fairness and safety. After 18+ hours of racing (or at any time), having essential period products and private changing spaces should not be a luxury, but a standard. “It is not an excuse to say “it was in the operational plan,” ” Powers said. “It has to be delivered.Tampons can easily be centrally purchased and “no men” signs distributed if aid station volunteers can’t be relied on.”

In her race, the lack of enforcement around female-only spaces became particularly problematic, and when Power approached the man running the aid station the situation was shrugged off. “He said there weren’t enough male toilets and he couldn’t police it. I said these were supporters and they could go outside,” she explained. Power underscored the need for better education and clearer boundaries for all race participants. “Sadly, male athletes need to be briefed about not entering female-only areas too.”

The path forward

Power’s advocacy extends beyond social media. She is the founder of SheRACES, a nonprofit that works to remove barriers for women in races. SheRACES collaborates with events like UTMB to improve policies that support women, and Power herself is well-known for her remarkable endurance feats (most recently setting a Guinness World Record running across Ireland) including the viral moment when she breastfed her 3-month-old baby during the 106-mile UTMB in 2018. Her foundation pushes for more equitable treatment in races worldwide, ensuring that women’s participation is valued equally.

When asked to comment, UTMB had not responded at the time of publication. However, they did make some immediate changes after the TDS race, such as improving visibility for women athletes at the CCC start line. But the question remains: is that enough, or should UTMB—and the broader ultra-running community—do more to ensure female athletes are supported equally?

Snowden and Wigfield claim wins at Vitality Westminster Mile

Katie Snowden and Joe Wigfield produced stunning runs to take respective victories at the Vitality Westminster Mile (September 21).

Both Snowden and Wigfield beat the previous course records in London but produced their wins in slightly different ways.

Snowden, who finished fifth over 1500m the UK Athletics Championships and ninth at the European Championships, ran 4:23 for the mile outside Buckingham Palace.

The 30-year-old dominated and won by 25 seconds, with Lilly Hawkins and Hannah Kinane clocking 4:48 and 4:56 for second and third.

It was Snowden’s first road mile since her ninth place finish at last year’s New York Fifth Avenue Mile.

Her time of 4:23 shouldn’t be a surprise as the Brit’s personal best for the distance is 4:21.19, set at last season’s Millrose Games.

“I really enjoyed it to be honest,” said Snowden. “I haven’t done a road mile since New York last year but I haven’t raced at the Vitality Westminster Mile since 2017. I obviously wanted to run quicker than I did then [4:36]!

“It’s just been so much fun. I got here quite early and it was nice to get a feel for the event. I couldn’t believe the amount of people that have come out here. Looking at the young kids in the waves was just really inspiring.”

Joe Wigfield became the first ever person to run a sub-four minute mile on the current Vitality Westminster Mile course.

The 24-year-old clocked 3:59 and, in a pulsating race, won by two seconds to James Young and Jacob Cann.

During the summer, in an incredibly competitive domestic 1500m field, Wigfield finished seventh in his heat at the UK Athletics Championships and was also sixth over 3000m indoors.

The Brit also recorded personal 800m and 1500m bests of 1:46.11 and 3:36.09 this past summer and will no doubt look to lower those once again in 2025.

Wigfield’s previous mile best was 4:34.2 but that was all the way back in 2017.

It’s also worth noting that even though Wigfield’s 3:59 is the course record, the best mark on the old Westminster Mile course was Steve Ovett’s 3:56.1 from 1986, set in an international field that included Steve Cram.

Earlier on in the day, Clare Elms took an astonishing 12 seconds off her own UK W60 mile record with an incredible run of 5:21 at the Westminster Mile.

That run was also an unofficial world best over the distance and Elms, who has set a myriad of domestic and world age group records this season, continues to go from strength to strength.

“I am really delighted,” said Elms. “The atmosphere, having all the people around, and perfect conditions really helped as well. It was super warm and there was hardly any wind. That is definitely a British record, and I think it is a world best as well.

“It means a lot. I’ve had a bit of a niggle so I’ve been cycling this week. I wondered whether my legs might be a bit heavy so, without running this week, I was delighted. Maybe it gave me a rest. I am super happy and I couldn’t ask for more today.”

Elsewhere, Kirstie Booth set a W45 UK mile record and Mark Symes recorded a UK M55 mile record.

McColgan and Rowe win Vitality London 10,000 races

Eilish McColgan won the Vitality London 10,000 women's race, while Jack Rowe claimed victory in the men's event.

McColgan, who was 15th in the 10,000m at the 2024 Olympics in Paris, finished in a time of 31 minutes 36 seconds.

Lucy Reid (32:17) was second and Lily Reid (32:37) third.

Rowe crossed the line in 29:14, with Seyfu Jamaal second in 29:42 and Tewelde Menges third in 29:55.

David Weir won the men's wheelchair race in 22:13, while Martyna Snopek triumphed in the women's wheelchair event in 38:37.

The 10km race is held in central London on a route that passes famous landmarks including Nelson's Column, St Paul's Cathedral, Big Ben and the Houses of Parliament before finishing at Buckingham Palace.

Yves Nimubona (Atletica Casoni Noceto) and Sara Nestola (Calcestruzzi Corradini) are the winners of the 24th edition of the Udine City Half Marathon

Yves Nimubona (Atletica Casoni Noceto) and Sara Nestola (Calcestruzzi Corradini) are the winners of the 24th edition of the Udine City Half Marathon, which took place this morning, Sunday 22 September. The Rwandan and the Italian completed the 21.097 km of the Friulian race in 1.00’56’’ and 1.12’16’’, adding their names to the roll of honor of the event organized by the Udine Half Marathon Association for the first time.

Completing the men’s podium are the Italians Yohanes Chiappinelli (Carabinieri) and Pietro Riva (Fiamme Oro), reigning European team champions over the distance. The former completed the race in 1.01’00’’, while the latter, individual continental vice-champion, stopped the clock at 1.01’55’’. Among the women, behind the Italian Nestola, the Kenyans Teresiah Omosa Kvamboka and Sharon Chebichiy close, capable of a time of 1.14’35’’ and 1.25’47’’ respectively.

The men’s race is exciting, with Riva in the lead in the early stages. Pulled by the hares, the policeman from Alba passes in 14’31’’ at 5 km and in 29’04’’ at 10 km, to then remain in the lead together with the duo formed by Chiappinelli and Nimubona. The trio runs at a pace of 2’50’’ until the sixteenth km, when the first turning point of the race is recorded. Riva loses contact with the two rivals, who take the lead of the race maintaining the pace of 2’50’’ per km. It’s neck and neck until the twentieth kilometer, when Nimubona (born in 1998) accelerates and manages to leave the Carabinieri standard-bearer behind him.

Thus, the African, 21st at the Paris Olympic Games in the 10,000 meters, raises his arms to the sky in the heart of Udine. Behind him, the two Italians, at the start of the Friulian race in preparation for the Valencia marathon on December 1st.

Among the women, the favorite of the eve, Sara Nestola, arrives in front of everyone, also in Friuli to carry out a test in view of her debut in the marathon, scheduled in Valencia. The race run by the student of Stefano Baldini is of great importance: the Italian, always in the lead, passes in 34'09'' at 10 km and in 51'03'' at 15 km, arriving at the finish line in a time one minute less than her personal best of 1.11'16''. The girl from Emilia, born in 2001, 35th at the European championships over 21.097 km, is the first Italian to win in Udine six years after the last time (in 2018 Sara Dossena won).

Great performance also for the Friulians Steve Bibalo, of Altetica Buja, who ranked tenth (1h 08'01"), and Mariangela Stringaro, of Keep Moving (1h 30'01"): they were awarded the Faustino Anzil Prize, a gold medal introduced in 2023 to honor the memory of the late Professor Faustino Anzil, a leading figure in regional and national sport - in his role as dean of athletic trainers of Friuli Venezia Giulia - as well as councilor, with the delegations for education and sport, in the Municipality of Udine: Anzil was, among other things, one of the most convinced supporters of the "Udine Half Marathon project".

A thousand participants in the Udine half marathon, which as always put on a show. 

Among the half marathon runners, this year too, was the scientist from Udine Mauro Ferrari, at his fifth participation in the Half Marathon.The youngest athletes were 18-year-olds Tamer Al Halabi and Nicole Cos, the oldest were Giorgio Zuzzi, 77, and Graziella Minetto, 68. Fausto Finocchiaro turned 35 on the day of the 2024 Half Marathon; 174 teams competed. The largest was Run Card, with 291 participants.

The most represented nations were (in order of participants) Italy, Austria, United Kingdom, Poland, Saudi Arabia, Slovenia, Czech Republic, Belgium, United States, Israel.Among the members of the StraUdine (about 600) were the two actors - Daniele Fior and Marco Rogante - busy these days, at the Teatro S. Giorgio in Udine, in the rehearsals of the show "Maratona di New York", the new version of the famous text by Edoardo Erba, translated into Friulian by Paolo Patui and directed by Rita Maffei. On stage they run and act for 65 minutes: therefore they could not miss the city race, to continue the long training before the debut, scheduled for 11 and 12 October in the Season Teatro Contatto.

This At the StraUdine the largest group was the Mostro Run (18 participants); the youngest member was a six-month-old baby, the oldest Aderina Kraghel, 87 years old; the sympathy award went to a little girl who ran with a cast.

THE CLIMB OF THE CASTLE. The weekend of the Half Marathon, never so long - the first of the many events scheduled took place on Thursday evening -, came to life, at a competitive level, with the always spectacular men's and women's invitation time trial "Salita del Castello Autotorino": the speed record on the ramp that leads to the top of the hill was set by Lorenzo Brugnizza (San Marino Athletics Academy), with a time of one minute and 6 seconds; second place for Andrea Lamparelli (Atletica Malignani Libertas Udine), who arrived in one minute and 9 seconds, third for Alessandro De Marco (1 minute and 10 seconds), of the Atletica 2000 team.

First among the women was Miriam Sartor (of Atletica Ponzano), who climbed the hill in 1 minute and 27 seconds; silver for Lisa Rivetta, of Trieste Atletica (1 minute and 28), bronze for Emily Grace Campanelli (also Trieste Atletica), with 1 minute and 1 minute and 32.

Bethwell Biwott Yegon, winner of the Buenos Aires Marathon

The Buenos Aires International Marathon has come to an end, with a new edition of the South American Championship for that distance taking place. The winner was Kenyan Bethwell Biwott Yegon, after a time of 2:09:04. The podium was completed by Isaac Kipkemboi Too, in second place, and Eliasa Kibet, in third.

This was the marathon with the largest number of participants in Latin America, with 15,000 runners. This was achieved after having surpassed last year's record of 11,500 participants. Among the thousands and thousands of runners, almost five thousand of them were foreigners. On the other hand, the Marathon had no less than 16 long-distance runners from African powers.

The first South American to reach the finish line was the Peruvian Ulises Ambrocio. Then, the Argentine Ignacio Erario and the Paraguayan Derlys Ayala, respectively. In the women's category, the first was the Ethiopian Yenenesh Tilahun Dinkesa.

ETHIOPIAN MUKTAR EDRIS AND ASAYECH AYICHEW DEFEATS ALL FAVORITES AT THE NN DAM TOT DAMLOOP

With Olympic champion Joshua Cheptegei at the starting line, a world-class athlete was present at today’s NN Dam tot Damloop. However, at the end of the 10-mile race from Amsterdam to Zaandam, a surprising winner stood on the podium.

Muktar Edris impressively outpaced all the major favorites. He won the 38th edition of the NN Dam tot Damloop in 44:51 minutes, the fastest time in the world this year. Asayech Ayichew also shocked the field with her victory. The 19-year-old athlete ran a smart race and finished as the first woman in 51:18 minutes.

The best Dutch performances came from Filmon Tesfu (47:48) and Maureen Koster (54:32).On this beautiful late summer day, the women started 6 minutes and 4 seconds ahead of the men. As is tradition, the women kicked off the race from the Prins Hendrikkade in Amsterdam and ran towards the finish in Zaandam.

In the IJtunnel, which was specially illuminated for the first time this year, the women’s group quickly split into two. Diana van Es and Maureen Koster briefly managed to keep up with the pace of the African runners but soon decided to run at their own rhythm.At that moment, the men’s race also started, and the chase began. Three-time World Champion and Olympic champion in the 10,000 meters, Joshua Cheptegei, set the pace alongside last year’s winner, Mathew Kimeli.

A leading group of nine runners formed, with Filmon Tesfu being the only Dutch runner among them. After just 4 kilometers, Muktar Edris made his move, disregarding the two favorites. He surged ahead at a blistering pace, opening up a significant gap. Cheptegei briefly closed in after 11 kilometers, momentarily bringing tension back into the race. However, Edris’ lead was too large to overcome.

At Dam Square, about 600 meters before the finish, Edris even had time to wave to the cheering crowd, which had gathered en masse for the race’s final stretch. After a final sprint, he finished with a time of 44:51. Although this was the fastest time of the season for this distance, Leonard Patrick Komon’s sharp course record from 2011 (44:27) remained unthreatened.

After the race, Edris thanked the spectators for their support: “After a long injury, this was my first race back. Thanks to all the encouragement, I was able to keep pushing throughout the race. The atmosphere was fantastic.” Cheptegei could not meet the high expectations today and had to settle for second place (45:18), while Kenyan Ismael Kiprono claimed third place (45:44).Filmon Tesfu impressed as the best Dutch runner with a time of 47:48 and was pleased with his seventh-place finish overall:

“I expected to perform at this level. For the first 3 kilometers, I kept up with the lead group, but then I switched to my own pace and managed to overtake more runners towards the finish. Being the top Dutch runner here is nice, but my main goal is the TCS Amsterdam Marathon next month, where I’ll be making my marathon debut.” Richard Douma finished as the second Dutchman (48:38), followed by Gianluca Assorgia in third (48:44).

The man-vs-woman competition remained close for a long time, but Edris eventually overtook Asayech Ayichew after 15 kilometers. By that point, Ayichew had already been running solo towards the finish, having smartly let the favorite, Gladys Chepkurui, lead for much of the race. Ayichew crossed the finish line shortly after Edris on Peperstraat with a time of 51:18.

Chepkurui followed closely behind (51:36), and third place went to Mebrat Gidey (52:17). The Dutch women's podium consisted of Maureen Koster (54:32), Jasmijn Lau (54:42), and Silke Jonkman (55:04).

2024 Bank of America Chicago Marathon Elite Athlete: Daniel Ebenyo will make his long-awaited marathon debut

Kenyan long-distance runner Daniel Ebenyo will make his long-awaited marathon debut at the 2024 Bank of America Chicago Marathon.

Ebenyo has yet to run a competitive marathon. But in his most recent race, he won the 2024 Berlin Half Marathon, running a scorching 59:30.

Ebenyo, 29, is the reigning World silver medalist in the 10,000-meter run and in the World Championship Half Marathon.

He's a three-time Kenyan national champion in the 5,000-meter run; he competed at the 2020 Tokyo Olympics in the same event, finishing 10th.

He's run a slew of half-marathons. His best time of 59:14 came from the World Athletics Running Championships, where he took second place.

Kibii leads Kenyan charge at Hengshui Lake Marathon

Fresh from winning the 2024 Stockholm Marathon triumph, Fredrick Kibii will spearhead a formidable Kenyan lineup at the Hengshui Lake Marathon in China on Sunday.

The 28-year-old triumphed at the Stockholm Marathon in June, crossing the line in 2:14:17, leading a Kenyan top-five finish.

Robert Ng'eno (2:14:30) and Benard Kipkorir (2:15:41) completed the podium with Kennedy Kipyeko (2:15:53) and Abednego Cheruiyot (2:16:46) in tow.

In April, Kibii clocked 2:08:56 to finish fourth at the Linz Marathon, trailing Eritrea’s Goitom Kifle (2:08:15), Denis Chirchir (2:08:28) and Ethiopia’s Dejene Debela (2:08:38).

Kibii's impressive resume boasts a third-place finish at the 2023 Hannover Marathon, clocking 2:08:09 behind Germany’s Amanal Petros (2:07:02) and Chirchir (2:07:17).

He finished a solid seventh-place finish at the Frankfurt Marathon later that year (2:09:33).

Joining Kibii in China is Boaz Kipkemei, who finished second at this year’s Hannover Marathon in April in a time of 2:07:06.

Gevin Kerich, who was three seconds (2:06:52) behind last year’s Doha Marathon winner, Morocco's Mohcin Outalha, is also in contention.

Kerich grabbed second place at the 2022 Eindhoven Marathon (2:07:07).

Boniface Kimutai rounds off a strong Kenyan contingent, who face stiff competition from Ethiopian runners, led by 2020 Seville Marathon champion Mekuant Ayenew, Copenhagen Marathon runner-up Gadisa Birhanu and Daegu Marathon third-place finisher Berhane Tsegay.

Hannover Marathon third-place finisher Lilian Jebitok will headline the women’s elite field.

Her resume includes a victory at the 2019 Casablanca Marathon (2:31:31) and a third-place finish at the 2018 Nairobi Standard Chartered Marathon (2:42:23).

She is joined by Tallinn Marathon champion Mercy Kwambai, second at the Copenhagen Marathon in May (2:28:12) and runner-up at the 2022 Bregenz Marathon (2:30:15).

Ethiopia will once again provide the competition with 2021 Stockholm Marathon champion Atalel Anmut leading the charge.

She has Seville Marathon third-place finisher Urge Diro and Xuzhou Marathon champion Derartu Hailu for company.

Why are track running and road running so different?

In case you missed Jakob Ingebrigtsen’s half-marathon debut at the Copenhagen Half Marathon last weekend, it didn’t quite unfold as expected. Many believed the Norwegian middle-distance star would challenge the world record of 57:30 and easily break the one-hour mark for 21.1 kilometres. However, as even the most talented runners have learned, the transition from track to road racing is far from simple. Ingebrigtsen, like so many before him, fell victim to a classic mistake—going out too fast–which led to him walking at the halfway point.

Despite this, Ingebrigtsen still finished 34th, with a time of 63:13—a strong debut, though well below expectations for the reigning Olympic 5,000m champion; his time was more than five minutes behind winner Kenya’s Sebastian Sawe, who ran a blistering 58:05.

Ingebrigtsen has been one of the most dominant middle-distance runners in the world over the past four years, racking up numerous titles and accolades between 1,500m and 5,000m. Even though his mile personal best of 3:43.73 is the second-fastest in history, the leap from track to long-distance road running, particularly the half-marathon (or marathon), requires a completely different approach. While both distances demand physical and mental strength, marathoning and long-distance events call for more patience and experience.

On the track, Ingebrigtsen is accustomed to controlled environments, with perfect surfaces, consistent pacing and distances that are short enough that errors can be overcome with a kick. In contrast, the half-marathon requires not just endurance, but precise pacing and energy management over a much longer period. These skills become second nature to the world’s most experienced distance runners, but for a track star dipping his foot into the world of road racing, it presents new challenges. Starting too fast, as Ingebrigtsen did (coming through 10K in 27:27) is a detriment in longer road races, where proper pacing is crucial to avoid bonking.

The 24-year-old admitted as much after the race. In an interview with Olympics.com, he confessed, “Twenty-one km is definitely too long! I’m definitely not going to try again for a couple of years. It’s fun but tough. I tried to stay with the leading group for as long as I could.”

He also revealed he doesn’t ever run more than 21 km in training, and had this to say on Instagram: “My deepest respect to all you long-distance runners! Just realized the meaning of the term ‘run like hell.’ And thank you, Copenhagen Half, for the warm welcome!”

Building mileage and incorporating long runs are fundamental to half-marathon and marathon training, as they prepare both the body and mind for the prolonged strain of going the distance. Long runs are valuable practice for developing race-day strategies, establishing a rhythm and managing nutrition/fluid intake. If Ingebrigtsen wasn’t covering the distance in training, expecting a record time on race day would have been a very tall order.

His debut serves as a reminder that dominance on the track doesn’t guarantee instant success on the roads. Road racing takes time to master, and his performance in Copenhagen likely taught the 24-year-old some valuable lessons, should he choose to revisit the half-marathon distance in the future.

66-year-old marathoner qualifies for Boston with Stage 4 cancer

The story of 66-year-old Canadian marathoner Dana Fox is one of extraordinary perseverance. Diagnosed with Stage 4 cholangiocarcinoma less than a year ago, Fox completed Ontario’s Georgina Marathon on Sept. 8, in 3:56:50, likely securing a spot for the 2025 Boston Marathon.

In October 2023, Fox and his coach, Joe Chappell, met to discuss Fox’s future marathon goals, but just a week later, he was diagnosed with cancer. Despite a grim prognosis and being given less than a year to live, Fox remained determined. “Dana said almost right away he wanted to treat this like a running injury,” Chappell told Canadian Running. “At one point, he was in so much pain that bending over to tie his shoes was almost impossible.”

Chappell said they kept in touch during Fox’s chemotherapy. Within a few months, he was able to start slowly walking and indoor riding. In May, Fox reached out to Chappell with ambitions to return to running, as his energy was returning. His goal: the 2024 Georgina Marathon, a last-chance qualifier for the 2025 Boston Marathon.

Against his doctors’ recommendations, Fox began training for the marathon with less than eight weeks until race day—half the typical time most marathoners devote to training. His family and friends from Waterloo and beyond supported him during the race. The men’s 65-69 qualifying time was 4:05:00, but Chappell said they aimed to beat last year’s cut-off of five minutes and 29 seconds.

Fox’s finishing time of 3:56:50 put him eight minutes and 10 seconds under the mark. Canadian marathoner Rachel Hannah paced him for the second half of the race, with family and friends cheering and offering support throughout. He carried a pair of red Adidas spikes gifted by his father in 1971, a symbol of resilience during his journey.

Fox is confident he will be among the few who defeat the cancer. He credits the experience of finishing the Georgina Marathon with his running club as a crucial psychological boost, fuelling his journey to recovery.

On Sept. 15, Fox spoke at the Terry Fox Run in Saugeen Shores, Ont. (He is not related to Canadian athlete and humanitarian Terry Fox.) “We made it for all those people who have cancer and were told they’re not going to make it; this run’s for them. Don’t ever quit,” Fox told Georgina Post. “The hotel’s already booked [for Boston]. I’m in, baby. We’re going. I’m going to live. I’m getting back on the bus. I’m not leaving.”

How joining a running club could dramatically improve your marathon time

When you join a running community, you’re not just finding friends–you may also be significantly enhancing your race performance. According to a recent study in the peer-reviewed journal PLOS One of more than 200,000 London Marathon participants, runners who are members of clubs experience substantial benefits in terms of their running performance.

Groups equal powerful pace improvement

The data show that runners aged of 18 to 39 who belong to a running club run significantly faster than those without a club affiliation. Female club runners in this age group are an average of 43 seconds per kilometre faster, while male club runners enjoy an even bigger advantage of 58 seconds per kilometre. This performance boost isn’t limited to younger runners; the positive effects of club membership persist for women until age 55, and men up to 59. Over the course of a marathon, these time savings can add up to an impressive 30 minutes or more.

Notably, the pace benefit is more pronounced in males, but both genders experience significant improvements. For example, a 55- to 59-year-old male club runner can still be 10 seconds per kilometre faster than a non-club runner in the same age group.

Age is just a number for club members

Age-related slowing in running is well documented, but the research suggests that club membership helps delay this decline. For women, being a club member in their 50s can make them just as fast as a non-club runner in their 30s. The benefits of group training, structured programs and peer support seem to counteract the natural age-related performance drop, giving runners a real advantage as they grow older.

Size matters: club group size and performance

The study also found that the larger the running group, the better the performance. Each additional runner in the group contributes to a slight, but measurable, improvement in overall pace. While the effect diminishes as the group grows, it still highlights the power of community and teamwork in improving individual outcomes.

Why running clubs make such a big difference

So, what’s really behind this remarkable improvement? The secret lies in the power of social and group dynamics. Running clubs foster a supportive environment where motivation and accountability are at their highest. Being part of a group provides a structured training regimen, expert guidance and the collective wisdom of experienced runners. This environment helps members push their limits, adhere more closely to training plans and achieve personal bests. Running in a group can help reduce the psychological barriers to performance, as the camaraderie and shared goals often lead to enhanced focus and perseverance.

The takeaway

Whether you’re aiming to qualify for a major marathon (like Boston) or just trying to beat your personal best, joining a running club can make a world of difference. The structured training, sense of community and psychological boost from running with others could be the key to unlocking your potential—no matter your age. So, if you’re not part of a club yet, it might be time to find one. Who knows? Besides enhancing your social life, it could be the edge you need to take your marathon performance to the next level.

The Best Marathon Racing Shoes (2024)

After a year of testing, we've identified 12 marathon shoes that will boost your performance and make the race more enjoyable

While training undeniably has the biggest impact on your marathon performance, there’s one more thing you can do to ensure you’re ready to give your best on race day: invest in a pair of marathon racing shoes.

An effective marathon racing shoe can help reduce the repeated impact that miles after miles put on your legs while allowing you to get more energy out of each footstrike. Even more importantly, the right marathon racing shoe will provide you with a platform that is stable and cushioned enough to carry you through 26.2 miles in security and comfort. We’ve spent the last year rigorously testing every option on the market to help you easily pick the perfect pair for you.

Seven years after the debut of the first super shoe, the thick-stacked, carbon-plated racers are ubiquitous at the front of every marathon and increasingly common among runners in the pack looking to optimize their performance. These shoes have been lab-proven to improve running economy by a few percentage points, making it easier to maintain a faster pace. Runners also report that, when running in a super shoe that complements their stride, they experience less muscular fatigue as well.

These are some of the super shoes that our testers found most comfortable and effective at marathon pace, but your experience may vary (as we found when we had three testers compare 16 super shoes. Every super shoe boasts some sort of ultralight, hyper-responsive foam with an embedded, curved carbon-fiber plate—but each delivers a surprisingly unique ride. You’ll have to experiment to find one that gives you wings.

See our “How to Choose Marathon Shoes” section at the bottom of this article for more guidance on whether you should consider a super shoe and how to select a pair that works for your stride.

Designed specifically for marathons, the Alphafly set a new standard as the fastest marathon shoe ever when Eliud Kipchoge wore them while breaking the 2-hour barrier in a staged marathon, clocking 1:59:40.2 in October 2019.

Now, in its third iteration, the Alphafly 3 continues to dominate as the ultimate marathon racing shoe. Designed with Nike’s Air Zoom Units in the forefoot and a PEBA-based midsole, our more competitive, efficient testers praised the Alphafly 3 for its bouncy, energy-efficient ride.

Subtle adjustments to the shoe’s geometry, including a wider footprint and carbon fiber plate, paired with repositioned Air Zoom Units and strategically sculpted midsole, give the Alphafly 3 a distinctly different feel from its predecessor. These changes effectively address some of the issues found in the Alphafly 2, which many felt was heavy and clunky compared to the original.

The new Alphafly 3 is surprisingly nimble, weighing in as the lightest Alphafly to date. Even running as fast as 5k pace, I found the Alphafly responded quickly, encouraging a fast turnover. That said, it may be too sharp of a tool for some runners, as those who require a stable stance may find it a bit wobbly, especially in the heel.

The redesigned Atomkit 3.0 upper is about as race-y as you can get—extremely light and airy. Though a bit tough to put on because of its tightly woven mesh (like previous models), the new upper is highly breathable and secure, with sawtooth laces that stay tied tight throughout the marathon. You can read our full Alphafly 3 review and how it compared to other racers in our .

A stark contrast to On’s previous carbon fiber racing shoe, the firm-feeling Cloudboom Echo, the Cloudboom Strike is soft, bouncy, and fun to run in. Runners who can maintain their balance on what is a fairly unstable platform are rewarded with a lively, highly cushioned ride that’s comfortable and responsive, making it ideal for long-distance efforts.

The secret to the Strike’s sweet ride lies with the insole. On swapped out the traditional Strobel (a thin layer connecting the upper to the sole) and sockliner for a thick, removable layer of high-energy PEBA foam, thus increasing the amount of performance-enhancing foam underfoot. The result is a legal racer with cushioning that feels like it exceeds the World Athletics’ maximum stack height.

The smooth, ultra-cushioned ride is surprisingly quick for such a thick shoe, responding nimbly even when exceeding 5k pace. The shoe accommodated both long-striding testers and those who prefer to turn over faster.

The Cloudboom Strike fit runs long enough that you might consider sizing down by half a size. However, the one-piece mesh upper, which breathes well and effectively repels moisture, easily cinches down for a secure foot hold. You can read our full Cloudboom Strike review.

The Asics Metaspeed Sky Paris gives runners the best of both worlds—a highly energetic, cushioned feel and a stable ride. Super shoes’s tall, thick midsoles often create a wobbly sensation, forcing your stabilizing muscles to work harder to maintain balance.

The key to the Metaspeed Sky Paris’s stability is its wide base under the forefoot, coupled with an updated, wider carbon fiber plate. This makes the Metaspeed Sky Paris an excellent choice for beginner, intermediate, or unstable runners who want to enjoy the benefits of super shoe technology while still having a supportive, predictable platform. One back-of-the-pack tester noted that the broad base provided a “smooth ride, and the running dynamics worked extremely well with my foot and my own personal gait.”

The shoe’s stability, however, doesn’t compromise its stride-lengthening performance for experienced, efficient marathoners. Testers found that the Metaspeed Sky had the ability to work well for a wide range of runners and paces.

The shoe also has a new, more pliable and comfortable mesh upper and midsole foam that’s approximately 8 percent lighter and, Asics says, has an 8.2 percent better energy return over the previous model. The best part: The shoe got nearly an ounce lighter, making it one of the lightest marathon-racing options. You can read more about the Asics Metaspeed Sky Paris in our .

The groundbreaking adidas Adizero Adios Pro Evo 1 shatters the mold as the lightest super shoe ever made, weighing nearly 2 ounces less than the next lightest super shoe. Yet from the outset, I was amazed that a shoe this light could have this much cushioning.

The Pro Evo 1’s rocker is long and aggressive, curving up to a high toe spring (elevation of the toe box). Initially, at well-below marathon speeds, it felt forced and unnatural. However, once I picked it up to around marathon pace and my toes engaged with the steep curve, I sensed a smooth rolling action that energetically pushed me forward. I believe marathoners averaging seven-minute miles or faster will see the most benefit from these.

Besides being the lightest super shoe on the market, the Evo 1 also claims the title of the most expensive. That, coupled with initial talk of the shoe only working for a single marathon, makes the Evo 1 a big investment. Our test pair, however, lasted nearly 200 miles before the midsole showed signs of wear. While not every runner can expect similar durability, those with an efficient stride should enjoy everything the Evo 1 has to offer much longer than a single marathon. You can read our full review and durability test.

The challenge with super-soft, highly responsive cushioning in super shoes is that they often lack stability, demanding an efficient stride to maintain control as they first squish, then bounce back strongly, magnifying forces—whether propulsive or unbalanced. For runners seeking a more stable carbon fiber shoe without losing the performance benefits, the Brooks Hyperion Elite 4 offers a firmer underfoot feel than most.

Instead of the heavily cushioned sink and trampoline-like bounce of many of today’s super shoes, the nitrogen-infused DNA Flash V2 midsole is extremely responsive, pushing back against the foot immediately and ready to pounce on the pace when needed. That lively firmness, combined with a curved carbon fiber plate embedded in the rockered midsole, gives the Brooks Hyperion Elite 4 a smooth, stable, and forward-propelling ride.

In terms of fit and feel, Brooks nailed the basics. The thin, breathable mesh upper perfectly embodies a racing shoe’s ideal—minimalistic, with a secure midfoot lockdown that makes you feel firmly in control.

These are not for you if you prefer a highly cushioned, springy running experience. However, if you feel bounced around by most super shoes and want a firmer-feeling shoe that offers a good mix of stability and fast-rolling performance, the Brooks Hyperion Elite 4 is the shoe you’re looking for. You can read more about the Brooks Hyperion Elite 4.

With a ride that feels like bouncing on a pogo stick, the Hoka Cielo X1 delivers unmatched spring with every stride. Designed with two layers of über-responsive PEBA foam separated by a winged carbon fiber plate and a severe, heel-to-toe rocker profile, testers marveled at how much fun these shoes were. One tester described running in them as “feeling effortless,” adding, “It almost feels like you’re cheating when you’re wearing these shoes.”

However, a few testers had mixed reactions to the shoe’s prescriptive geometry. The stiff platform and aggressive rocker design seemed most effective for a midfoot strike and within a narrow pace range, specifically around six to eight minutes per mile for our testers.

Another knock concerned the shoe’s stiff, ribbon-like shoe laces. Nearly every tester commented on how difficult it was to get a tight, dialed-in knot. Still, if you can get past the less-than-ideal lacing—or choose to swap them out entirely—and are comfortable in the pace range sweet spot, the ride is worth it and could deliver a fun, fast marathon.

Cielo X1 clocks in at a hefty 9.3 ounces for mens size 9 and for womens size 10, making it the heaviest super shoe on the market. Thanks to the high-energy foam, however, we still found it held its own in the super shoe pack when it came to performance. You can read more about the Hoka Cielo X1.

Unfortunately, there are not a ton of options when it comes to highly cushioned zero drop racing shoes. Fortunately, the only option is a really good one. Now in its second iteration, the Altra Vanish Carbon 2 features three more millimeters of softer, more flexible underfoot cushioning heel to toe. Embedded in the soft, nitrogen-infused, TPE-based midsole is a full-length carbon fiber plate that adds a bit of stabilizing and propulsive stiffness without feeling controlling.

The Vanish Carbon 2’s midsole doesn’t have as dramatic a trampoline sensation as some other marathon racing shoes, but it delivers a smooth, cushioned ride that’s hard to beat. Even as someone who typically struggles with zero-drop shoes, I found the Vanish Carbon 2 enjoyable and surprisingly easy to run in, thanks to the high stack and rockered profile. Testers said the low heel helped increase their cadence and kept them more on their toes.

Despite not having a ton of structure, the lightweight, breathable mesh upper does a surprisingly good job of securing your midfoot while your toes have room to splay in Altra’s signature wide toe box. You can read more about the Altra Vanish Carbon 2.

When it comes to replicating the performance benefits of road super shoes for the trail, shoemakers have struggled to achieve the same level of success. The adidas Terrex Speed Ultra is a standout exception. Designed with one of the most aggressive rockered profiles on a trail running shoe, the Terrex Speed Ultra feels awkward initially, almost like you’re walking downhill.

However, once you get accustomed to the unique profile that wants to push you forward, you’re rewarded with a propulsive ride unlike any other trail running shoe. Inside, the high-performance TPEE (Thermoplastic Polyester Elastomer) midsole incorporates a four-pronged, slightly flexible PEBA-based rod system, providing extra stiffness to the soft foam without creating instability on technical terrain. While it manages well on groomed or rocky sections, like most highly cushioned trail shoes, it’s not designed for prolonged precise technical maneuvering.

Staying true to its race-ready design, the upper is razor-thin and slightly padded to keep weight at a minimum. The quick-drying synthetic material, combined with a gusseted tongue and sawtooth lacing that bites like a threatened rattlesnake, provides excellent midfoot lockdown. The only drawback is the unstructured heel counter, which can cause some heel lift if the laces aren’t pulled extra tight. You can read our full review of the Adidas Agravic Terrex Speed Ultra.

Not everyone wants or needs a super shoe when covering 26.2 miles. Here are some top options without a rigid carbon-fiber plate, sorted with consideration for specific needs and preferences.

Supershoes’ tall, highly cushioned soles create an unstable and wobbly platform, especially for beginner runners who spend more time in contact with the ground than their faster counterparts. Plus their rigid, curved plates dictate how the foot rolls, and are tuned to be optimal for fast, efficient runners.

Puma’s Deviate Nitro 3 combats these issues by combining two foams, a softer one closer to the foot with a firmer one closer to the ground, separated by a semi-flexible carbon-fiber composite plate. This design offers most of the cushioning and propulsive benefits of a super shoe, without the instability or the prescriptive stride control.

What sets the Deviate Nitro 3 apart most, however, is its remarkable ability to deliver a smooth ride at any pace. There’s nothing restrictive about the shoe—it adapts to your running speed and performs effortlessly, making it double as a great everyday trainer as well as a racing shoe.

Keeping comfort in mind, the upper features an engineered knit mesh with moderately padded heel collar. Testers felt the fit was true to size with a small amount of stretch throughout the upper to accommodate foot swelling or irregularities, such as bunions. The stretchy laces received mixed reviews, as one found he needed to keep tightening them to feel secure during the run. You can read our full review of the Puma Deviate Nitro 3.

When the Saucony Tempus first came out, we were blown away by its ability to control the soft, unstable nature of a PEBA midsole without taking away its high-energy, performance-enhancing benefits. Keeping everything the same underfoot, but adding a better fitting, more breathable mesh upper, the Tempus 2 continued to wow us with its supportive, yet lively ride.

The combination of soft, bouncy PEBA foam and a firmer EVA frame that uniquely wraps over and under the high-performance core helps guide the foot into a more stable position, making it perfect for beginners, or any runner, who may struggle with foot alignment, particularly during a long and exhausting marathon. The moderate stack height of 33mm in the heel and 25mm in the forefoot strikes a perfect balance—not so thick and cushioned that you can’t push off effectively, yet not so thin that it compromises comfort. The dual foam midsole, without a plate, provides ample underfoot protection while still allowing for a good sense of ground feel and accommodates any stride pattern.

The main drawback is that it’s relatively heavy for a racing shoe (while light for a trainer). Weighing 9.4 ounces for men and 8.2 ounces for women, it’s the heaviest shoe on our list. However, if you prioritize stability and want to tap into the performance benefits of PEBA in a supportive but not prescriptive shoe, this is still the top choice on the market.

Known for its wide toe box designs, Topo has mastered the balance of offering plenty of space for your toes while ensuring a secure midfoot lockdown. One of only four shoes in this roundup without a plate in the midsole, the Topo Specter 2 delivers a more natural and flexible experience than your stiff-plated super shoe or super trainer. A generous layer of Pebax foam underfoot is tuned firmer than usual, but still delivers its signature bouncy ride. One tester described the midsole as “firm and springy with a lot of response,” adding, “the shoe feels airy and fast with the perfect balance of stiffness versus flex.”

Testers found the Specter 2 incredibly versatile. It delivers the same ease and comfort on easy run days as it does on uptempo runs or races, thanks to its highly cushioned, responsive, and adaptable sole, and low overall weight.

Where the shoe truly stands out, however, is in its fit. One tester said about Topo shoes, “They’ve gone from being one of my least favorite brands to offering some of the best-fitting shoes I’ve tested.” The wide toe box isn’t just for runners with wide feet. Even our runners with regular-width feet appreciated the extra space, once they got used to their toes having room for their natural positioning and splay.

As foams have evolved to be increasingly lighter, marathon racing shoes are getting thicker and more cushioned. Rather than allowing your foot to react to the ground and move naturally, these thick-soled shoes blunt the underfoot feel and dictate how your foot moves through the gait cycle to various degrees. While this works well for some runners, others prefer a more minimalist ride.

If you’re the kind of runner who finds today’s cushioned shoes cumbersome and as restrictive as a stiff suit of armor, look no further. The Topo Cyclone 2 is a free and flexible lightweight racer that lets your foot control the shoe, not the other way around. Testers described the ride as “nimble” and “flexible” with a “slipper-like” feel.

The Cyclone 2’s Pebax midsole delivers the soft feel and springy response of a super shoe, but the comparatively thin stack height (28mm/23mm) keeps the squish and bounce moderate, and lets you feel the ground under the cushioning. You won’t find a plate embedded in the flexible midsole; instead there’s a slight rocker profile to help smooth the transition from stance to toe-off.

We’ve always found Topo Athletic makes some of the best-fitting shoes on the market, and the Cyclone certainly follows suit. A tailored midsection with excellent lockdown gives way to a roomy anatomical toe box. You can read our full review of the Topo Cyclone 2

There are a few factors beginner runners should consider before choosing a carbon fiber shoe. First, most carbon fiber running shoes are designed with fast, efficient runners in mind. Studies have shown that slower runners get less improvement in their running economy from the shoes, and the shoes actually make running harder for a significant number.

If you have developed solid mechanics, you may benefit from a carbon fiber shoe. However, if your form is still a work in progress, the stiffness of the carbon plate and the hyper-responsiveness of the foam could actually magnify poor mechanics, reduce your performance, and increase the risk of injury.

Additionally, every carbon fiber shoe is built differently—the placement and shape of the carbon plate, geometry of the midsole and properties of the foam all are different, model to model. This means no two carbon plated shoes will run exactly the same. It’s important to match your individual gait to a carbon fiber shoe by testing several options for the one that feels the best. In general, beginners should be cautious and make sure they’re fully comfortable in carbon fiber shoes before racing in them.

Our exhaustive testing process involves evaluating every marathon racing shoe on the market, sometimes as long as over a year, with input from more than 20 experienced wear-testers. They each fill out a detailed testing questionnaire evaluating key points such as fit, comfort, cushioning, and speed. The completed questionnaires are compiled and combined with testing feedback from lead tester Cory Smith, who brings over a decade of experience testing running shoes for Outside. Shoes that excel in specific areas are then ranked and categorized in relation to their strengths.

Cory Smith, a former Division One runner at Villanova University, has been running since the mid-1990s. With over a decade of experience testing and reviewing running apparel and shoes for publications like Outside and Runner’s World, he continues to compete as a masters athlete, boasting a masters personal best of 4:31 in the mile at the age of 44. He consistently logs 30 to 40 miles per week on roads, trails, and the track.

.Those looking for a low-profile, flexible ride with some support might consider the Brooks Hyperion 2 GTS, which has a moderate stack height (31.5–23.5mm), responsive cushioning, and gently guides the gait with firmer, raised sidewalls alongside the rearfoot.

After dedicating countless hours to marathon training, it’s just as crucial to invest time and effort into choosing the right running shoe for race day. Unlike your everyday trainer, a marathon racing shoe must strike a balance between providing enough stability to maintain your form over 26.2 miles and offering sufficient cushioning to protect your legs from the constant impact, while not weighing you down or holding you back. Here’s what you must consider when buying the ideal marathon racing shoes.

As running shoes become thicker and softer, they can start to feel unstable and wobbly. This instability forces the stabilizing muscles in your feet and legs to work harder, which can lead to premature fatigue and even injury. To prevent this, it’s crucial to choose a marathon racing shoe that provides a stable enough platform for your stride, ensuring consistent support throughout the race, even when you grow tired and your stride becomes less efficient. Stability is built into a marathon racing shoe by using embedded plates, firmer midsoles, a widened base, and a more structured heel counter and rearfoot hold.

Cushioning refers to the perceived underfoot firmness of a running shoe. While cushioning levels are a matter of personal preference, wearing softer running shoes during the marathon can be beneficial. One 2022 study with 32 recreational runners found that wearing highly cushioned running shoes improved performance by 5.7 percent and reduced oxygen consumption by 3.2 percent during incremental treadmill tests. However, runners must balance cushioning benefits with stability and propulsion needs.

Given the length of the marathon it’s crucial to make sure your marathon racing shoes fit well. Since over the course of the 26.2 miles your feet may swell, you should make sure you have enough room in the toe box to accommodate this swelling. A good general rule of thumb is to make sure you have at least a thumb’s width of space between your longest toe and the front of the shoe. You should be able to wiggle your toes without them bumping up against the front of the shoe. While you want space for your toes to splay, the upper should hold your foot securely around the heel and instep.

While this is a highly debated topic, the current thinking is to limit the amount of time spent training in carbon fiber plated shoes. These shoes are built with a thick, highly cushioned, and unstable platform, and a rigid rocker profile. Unlike more flexible running shoes that allow your foot to move naturally, carbon fiber shoes dictate the way your feet strike the ground and roll forward, potentially altering your natural gait, which can lead to injury. In addition, the powerful bounce magnifies any instability, causing more stress on your muscles, tendons, and joints. Ideally, limit your carbon-plated shoes to race day and a few speed sessions. Super trainers—with the same high-end foams but more flexible plates—can be a great alternative for weekly speed sessions or fast-finish long runs.

The length of marathon racing shoes varies on a runner’s weight, stride efficiency, and model of shoe. Typically, lighter runners who have an efficient stride will realize longer shoe lifespans, while heavier runners who spend more time on the ground will see less. Generally speaking, you should get somewhere around 100 to 200 miles from your marathon racing shoes before the midsole begins to decompress. Visual cues, such as worn down outsole, uneven midsole compression, or holes in the upper, can be your best indicator of it being time to replace your marathon shoes. Outside of that, I’ve found if you start to question whether it’s time to replace your shoes, it’s usually time.

How Recreational Runners Get Through UTMB: 'It's All About Digging Deep into Yourself'

Wearing purple shorts, a blue and white tie-dyed T-shirt, a bright pink hat, a light blue Salomon hydration pack, fluorescent yellow-rimmed Oakley sunglasses, and a pair of Hoka Speedgoat 5 shoes, Chaiwen Chou was a vibe as she crossed the finish line of Ultra-Trail du Mont-Blanc (UTMB) on Sunday afternoon in Chamonix, France.

Chou, who had also freshened up the pink and purple tint of her hair before the race, stood out among the numerous other dusty and weary runners clad in more traditionally colored trail garb as they took their final strides in the epic 106-mile race around the Mont Blanc massif.

But what was most remarkable about the 41-year-old software developer from New York City was the huge smile on her face and expression of pure joy that emanated from her. When she arrived at the finish line after 45 hours and 15 minutes of running-about 75 minutes before the cutoff-she was beaming ear to ear and greeted with big hugs from her mom, brother, partner, and a good friend who helped crew her on her journey.

While her interest in running started on a bit of a whim a decade ago, her continued passion and progression have led her to run more than 30 trail running races, including the biggest and most celebrated one in the world. On Sunday, she was one of 95 American runners to complete the grueling UTMB course.

"So when I turned 30, I had this typical New Year's resolution, like, I want to get fit, I want to learn how to run," said Chou, who grew up in Massachusetts. "And then I met a friend who ran, and I started running with him and doing group runs. And then we started running trails, and we specifically entered The North Face Endurance Challenge, and that's where I ran my first marathon, and fell in love with trail running and then learned about ultrarunning and this whole world that I never even knew existed."For many recreational ultrarunners from around the world like Chou, UTMB sits at the top of their lifelong bucket list. It means starting at the same time as the elite professional runners on Friday evening in Chamonix, and maneuvering through the same rugged and aesthetic 106-mile loop with a daunting 32,000-feet plus of climbing and descending. It's historic, and the crowds and the energy around it are unparalleled.

It's also a monumental challenge to complete.

Trail Running's Infectious Buzz

Ultra-trail running is having a moment right now-especially since the end of the Covid pandemic-but it probably started a decade ago as the urge to run beyond the marathon gained mainstream traction and destination races around the world started to become desirable goal races for recreational runners.The North Face Endurance Challenge began as a singular 50-mile championship-style trail race near San Francisco in 2006 with a $30,000 prize purse, but it evolved into a multi-distance race weekend (from 10K to 50 miles) aimed at encouraging runners of all abilities to immerse themselves in the sport. After a few successful years of the event in Mill Valley, California, it expanded to several locations across the U.S.-upstate New York, Madison, Wisconsin, and Washington D.C., among others-and around the world.

Although The North Face pulled the plug on the series in late 2019 with a suggestion that it was going to reimagine the event format, nothing ever materialized after the Covid-19 pandemic temporarily disrupted the world-and specifically running events-in 2020. But those events played a big role in introducing runners and non-runners alike to the unique aspects of trail running, and many of those who caught the bug-like Chou-have continued to chase their passion in global events like the UTMB World Series.

Chou and her friends returned to The North Face Endurance Challenge four years in a row and she upped the ante each time, going from the marathon to the 50K and finally to consecutive finishes in the 50-miler. She competed in the 50-mile race in San Francisco in 2017 and 2019 and then started traveling to other races around the U.S. and eventually around the world. By 2020, she had completed the Madeira Island 115K race in Portugal and the Tarawera Ultramarathon 100-miler in New Zealand.

Once Covid subsided, Chou set her sights on trying to get into UTMB, which she did by collecting running stones and finishing seventh at the Grindstone 100 amid torrential rain storms last September in northwest Virginia. Her training for UTMB was interrupted in February when, just a week after she found out she secured an entry into UTMB through the lottery, she broke her ankle. Then once she got to Chamonix a week before the race, she smashed her left  knee on a shakeout run and it swelled up pretty badly.

As such, her UTMB experience was rougher than she had hoped-the 80-degree heat and the 32,000 feet of vertical gain and descent pushed her to her limits-as she had challenges fueling consistently and also got sick several times. But she persevered and reached her primary goal of finishing.

Officially, she was the 1,542nd finisher out of 1,760 runners who completed the full loop. (A total of 1,001 runners started but did not finish.) She did whatever it took and she crossed the finish line.

"So this is the first time I've  been in the Alps, and I'm just blown away by how beautiful it is," she said. "Even though I was in pain pretty much the whole race because the climbing and the elevation gain here are insane compared to the East Coast! But it was just so beautiful everywhere. It's pretty crazy. But you get to be out there all day though, so that's fun."Every Runner Has a Story

Becky Convery only started running four years ago in the middle of the Covid lockdown. What started as short, occasional runs turned into a passion for trail running that was fueled, in part, by doing group runs with the Virginia Happy Trails Running Club.

Like Chou, Convery also qualified for UTMB through the Grindstone 100. The 58-year-old Washington D.C. attorney almost quit that race, but she dug deep to finish. During UTMB, Convery dealt with GI issues from early on in the race and couldn't keep any food down. It was so bad, she almost dropped out at the 51.5-mile aid station in Courmayeur, Italy. But then she thought of Wayne Chang, a running buddy from Virginia, who did just that last year and immediately regretted it. With her friend's experience top of mind as she struggled, Convery persevered and finished in 45:27 with an hour to spare."I wanted to quit at Grindtone last fall. I was miserable and just wanted to go to bed, but he wouldn't let me quit," Convery said. "He's like, 'Look, I quit UTMB and I woke up a couple hours later, and I was like, 'Oh my God, what have I done?' So when it got hard out there (during UTMB), I thought of Wayne, and even though I couldn't keep food down, I said to myself, 'What would Wayne do?' He'll kill me if I quit, so I knew I couldn't quit. So I just kept going."

As much as UTMB gets considerable international notoriety for the livestream and media coverage around the elites-and understandably so, it draws many of the world's best runners-at the heart, UTMB is a personal journey of courage, commitment, and hope for most of the 2,800 runners who toe the starting line.

And really, that's what the entire sport of ultra-trail running is all about and what differentiates it from road racing. For many, it's not about racing at all-competing against other runners or even the clock-it's about challenging yourself and the natural terrain in pursuit of a dream that might seem like it's on the realistic edge of your abilities.

"It's all about digging deep into yourself," Convery said. "With this race, it's so international and there are so many nations represented, it's just an amazing time up there. Even though most people don't speak each other's language, everybody gets it. Everyone is pulling for each other. It's a great environment out there. I'm glad I made it."

Going the Distance

That's always been the case for 67-year-old Mike Smith, a retired resident of Santa Fe, New Mexico, who reached the finish line 15 minutes after Convery. It was Smith's second year in a row finishing UTMB, and because he won his age group at the Canyons 100K in April, he'll likely be back next year.

"The best part about it is always the people," Smith says. "But, oh gosh, chasing the time cutoff at that last aid station, that hike up to the La Flegere ski area, that's always a challenge."Smith relishes in those kinds of ultra-trail challenges. By reaching the finish line in Chamonix, he recorded the 224th 100-mile trail race finish of his career dating back to the mid-1990s. According to an ultrarunning history site, he ranks No. 2 in the world in all-time 100-mile finishes and first among 100-mile trail races. (Last year's UTMB was his 205th finish, which means he completed 18 100-mile ultra-trail races in the interim.

"This is always a spectacular finish," said his wife, Sandra, who wrote a book about what it's like to crew her husband at races. "This is one of the most exciting finish lines there is. The finish lines at smaller races are exciting because there's such a close community of people, but here, there are so many people from around the world, and that's just wonderful."

In all, 2,761 runners started this year's UTMB and 1,760 finished, including 95 U.S. runners who reached the finish line (out of 152 American starters) under the cutoff. Frenchman Vincent Bouillard was the overall winner in 19:54:23 on Saturday afternoon, but 20 hours later there were still about 1,000 runners moving toward the finish line and trying to beat the 46.5-hour cutoff on Sunday afternoon. Among the 95 U.S. finishers, 41 completed the course after the 40-hour mark.

Lamont King, 51, a runner from Roseville, California, has watched and been inspired by runners finishing in the golden hour of the Western States 100 as a fan and as a board member of the race for years. So finishing UTMB on his first try in 45:59-about 30 minutes before the cutoff-was a special moment for him.

"The race was very, very tough. We just don't have that kind of vertical in California where I'm from," said King, who has been trail running for 20 years. "But it's just amazing to be in this scenery in the mountains. It's just fantastic, and it makes up for a little bit of pain. I did have to push a little bit more than I probably would've liked, but I got it done. Coming in with all those people cheering for you in that final finish is almost overwhelming. It's just beautiful."

Top athletes look ahead to the 38th Dam tot Damloop

Cheptegei confesses to have a soft spot for the 10 English Mile race.

Today, during the press conference in the Zaantheater, the top athletes of the Dam tot Damloop were presented. Organizer Le Champion, together with the contenders, looked ahead to the 10 English Mile race from Amsterdam to Zaandam.

Absolute eye-catcher and Olympic Champion Joshua Cheptegei spoke highly of the event: "My career on the road practically started here and I would like to return one last time for the people who have always supported me. Never say never, but the marathon is waiting for me." The start of the 38th Dam tot Damloop is this Sunday, September 22 at 10:18 a.m. and can be followed live via NH and AT5.

The 28-year-old Cheptegei was last at the start of the Dam tot Damloop in 2018 and won it. Of course, that is also the goal on Sunday, although he expects a big game. "After winning Olympic gold in the 10,000 meters, I took some time off and celebrated the success in my country.

That, in combination with the strong field of participants, makes it an exciting race. In any case, I'm very happy to be back."With Kenyan Mathew Kimeli, the Ugandan Olympic Champion has a formidable opponent. Last year's winner recorded a very fast time of 45.20, but is in awe of Cheptegei. Laughing, he said: "When you're fighting for victory against such a big name, you get a little scared.

I'm going to do the best I can, but I know which of the two of us is the best. Together with Ethiopian Muktar Edris, former world record holder in the 5,000 meters, it promises to be an exciting battle for victory.

In the women's race, all eyes are on Kenyan Gladys Chepkurui, who will be at the start of the Dam tot Damloop for the first time. The 30-year-old admits that he finds it exciting to start from the special Damloop concept, in which the women start 6.04 minutes earlier than the men, the difference between the men's and women's course record.

"It's going to be a challenge, but I came here to do the best I can." For the runner who crosses the finish line first, an extra cash prize awaits.

Dutch top field

Diane van Es is a fan of such road races: "You have no idea where the men are on the course and that gives an extra dimension to the Dam tot Damloop." Van Es is having an excellent season.

In June, she surprised friend and foe at the European Championships by winning the silver medal in the 10,000 meters. "For me personally, that's the highlight of the year. During the Olympics I finished 16th at the same distance, but that was mainly due to the many tempo changes." Van Es has been at the start twice before and finished sixth twice.

So she is ahead, but has no illusions of an international victory. "I've competed against Chepkurui before and got pretty beaten, but that's been a while." In addition to van Es, Jill Holterman and Maureen Koster will also be at the start.In the Dutch men's competition, Filmon Tesfu, Frank Futselaar and Lucas Nieuweboer, among others, will compete with each other.an.

The latter is having a great year because in January, after 18 years, he again ensured Dutch victory at the Egmond Half Marathon. "After that, I had some aches and pains. I expect to be fit again on Sunday just in time, in any case I'm going into it uninhibited and see where the ship strands".

Heat expected: urgent advice for participants

Participants in the 10 English Mile will be confronted with rising temperatures to a maximum of 23 degrees Celsius on Sunday and a possible danger of overheating during the run. Le Champion therefore calls on all participants to run sensibly and to keep an eye on fellow runners.

In addition, the organization has taken extra measures to ensure that the event runs as smoothly as possible, such as extending the start, an extra water station and extra coolants along the route. For the detailed advice and measures, visit www.damloop.nl.

Racers prepare for annual Pikes Peak Ascent, Marathon event

Take a deep breath while there’s time. Come this weekend, runners will have to cherish every bit of oxygen they can.

The 69th annual Pikes Peak Ascent and Marathon begin Saturday starting with the romp up Pikes Peak.

Both events have their highest number of participants since 2019 prior to the pandemic and a plethora of new runners will compete in this year’s festivities.

Here are a few items to keep tabs on during the annual event.

Weather

It’s doubtful inclement weather will impact this year’s Pikes Peak Ascent. Saturday’s race, which begins at 7 a.m., typically takes around 7 hours for the final finishers to arrive.

Jordan Linder, Pikes Peak Ascent and Marathon race director, said, “Saturday we’re a-go as normal” since snow is expected later in the day on Pikes Peak, but not during the early portion of the race.

As for Sunday’s Marathon, stay tuned.

“We’re monitoring the weather for Saturday night into Sunday,” Linder said. “We’ll communicate that throughout the weekend for marathoners who may be affected. We’ll communicate that primarily through Facebook. We have Instagram as well and a text feature this year so we can text our registered runners up-to-date information.”

As of Thursday afternoon, Manitou Springs will have a low of 41 degrees and a high of 57 and a 50% chance of participation Sunday.

Participation

Nearly 2,000 runners will race in the Ascent and 916 will compete in the Marathon, which Linder said is the highest total of participants for both events since 2019, prior to the COVID-19 pandemic.

Last year, more than 1,450 racers competed in the Ascent while 673 ran the Marathon. In 2019, nearly 1,700 runners ran up Pikes Peak and 723 signed up for the Marathon.

Linder said they’re grateful to see numbers continue to increase post-pandemic.

“We’re grateful that the sport of running has continued to be at an all-time high and is increasing,” Linder said. “We’re seeing all kinds of different runners out on the trails. What’s most exciting is whether this is their first trail race or first mountain run, all of the runners are exceptional for being courageous enough to start.”

New Pikes Peak Ascent record? (Again?)

Maybe, but Linder said not likely.

Rémi Bonnet broke Matt Carpenter’s 30-year-old record last year and finished the Ascent in 2 hours and 20 seconds.

Bonnet will not participate in this year’s climb up Pikes Peak and in 2023, second place finished more than four minutes behind the Swiss runner.

“We had the luxury of watching the 30-year-old record be broken last year, so that’s probably not happening this year,” Linder said. “Obviously, it’s possible, but Rémi isn’t here to run it or break his record this year.”

Among the slew of runners are Joseph Gray and Seth DeMoor who, throughout the years, have constantly finished in proximity to one another.

In 2019, Gray won the Pikes Peak Ascent at 2:08.59 while DeMoor placed second at 2:12:45.

DeMoor won the Pikes Peak Marathon in back-to-back years from 2020 to 2021 and, in 2024, finished second overall.

During July’s Barr Trail Mountain Race, Gray clocked in at 1:33:10 and had a photo finish to edge out Jonathan Aziz, who won last year's Pikes Peak Marathon.

“You always want to come out and defend your title,” Gray said after his win at the Barr Trail Mountain Race. “It’s more special now being a master’s runner (40 and older) and competing with the young bucks and still being able to get some (wins.)”

2024 Bank of America Chicago Marathon Elite Athlete: Amdework Walelegn will make his Marathon debut

The back-to-back winner of the 2022 and 2023 Seoul Marathons, Amdework Walelegn, will make his Abbott World Marathon Major debut with the 2024 Bank of America Chicago Marathon.

After winning consecutive Seoul Marathon wins from 2022 and 2023, Walelgn followed his victories up with a personal-best race in the 2024 Rotterdam Marathon, running 2:05:50 for a second-place finish.

Walelgn is on a hot streak coming to Chicago. He's won back-to-back Seoul Marathons from 2022 and 2023.

He recently set his personal best time at the 2024 Rotterdam Marathon. He also took a victory between his Seoul Marathon victories, earning the gold at the Serville Half Marathon with a 1:00:8 finish.

The 25-year-old has run a slew of half- and full marathons in his career. He ran his first marathon in 2015, finishing 15th in the Amsterdam Marathon with a 2:07:48 finish. His best half-marathon time of 58:40 comes from the 2022 Ras Al Khaimah Half Marathon, where he finished fourth place.

How joining a running club could dramatically improve your marathon time

A new study says joining a running club could help you take up to 30 minutes off your marathon time.

When you join a running community, you’re not just finding friends–you may also be significantly enhancing your race performance. According to a recent study in the peer-reviewed journal PLOS One of more than 200,000 London Marathon participants, runners who are members of clubs experience substantial benefits in terms of their running performance.

Groups equal powerful pace improvement

The data show that runners aged of 18 to 39 who belong to a running club run significantly faster than those without a club affiliation. Female club runners in this age group are an average of 43 seconds per kilometre faster, while male club runners enjoy an even bigger advantage of 58 seconds per kilometre. This performance boost isn’t limited to younger runners; the positive effects of club membership persist for women until age 55, and men up to 59. Over the course of a marathon, these time savings can add up to an impressive 30 minutes or more.

Notably, the pace benefit is more pronounced in males, but both genders experience significant improvements. For example, a 55- to 59-year-old male club runner can still be 10 seconds per kilometre faster than a non-club runner in the same age group.

Age is just a number for club members

Age-related slowing in running is well documented, but the research suggests that club membership helps delay this decline. For women, being a club member in their 50s can make them just as fast as a non-club runner in their 30s. The benefits of group training, structured programs and peer support seem to counteract the natural age-related performance drop, giving runners a real advantage as they grow older.

Size matters: club group size and performance

The study also found that the larger the running group, the better the performance. Each additional runner in the group contributes to a slight, but measurable, improvement in overall pace. While the effect diminishes as the group grows, it still highlights the power of community and teamwork in improving individual outcomes.

Why running clubs make such a big difference

So, what’s really behind this remarkable improvement? The secret lies in the power of social and group dynamics. Running clubs foster a supportive environment where motivation and accountability are at their highest. Being part of a group provides a structured training regimen, expert guidance and the collective wisdom of experienced runners. This environment helps members push their limits, adhere more closely to training plans and achieve personal bests. Running in a group can help reduce the psychological barriers to performance, as the camaraderie and shared goals often lead to enhanced focus and perseverance.

The takeaway

Whether you’re aiming to qualify for a major marathon (like Boston) or just trying to beat your personal best, joining a running club can make a world of difference. The structured training, sense of community and psychological boost from running with others could be the key to unlocking your potential—no matter your age. So, if you’re not part of a club yet, it might be time to find one. Who knows? Besides enhancing your social life, it could be the edge you need to take your marathon performance to the next level.

Ceili McCabe becomes first Canadian runner to sign NIL deal

The 2024 Olympian from Vancouver is breaking barriers for Canadian athletes in the NCAA.

Canadian 3,000m steeplechase record holder and national champion Ceili McCabe has officially become the first Canadian to sign an NIL (Name, Image, Likeness) deal, partnering with Swiss athletic brand On.

The Vancouver native, 23, who competes in the NCAA for West Virginia University (WVU) is one of the biggest up-and-coming talents and already has two senior national titles to her name. The agreement caps off an incredible track season, where she ran the steeplechase national record of 9:20.58 and made her Olympic debut in Paris.

“On really stuck out to me because of their experience with international athletes in the NCAA, and the flexibility they had as a brand in terms of individual sponsorships as well as groups post-collegiately,” says McCabe on her decision to sign with On. “It seemed like a brand that would be supportive of finding the best situation [for me] after college.”

The deal marks a significant milestone for Canadian athletes in the NCAA, as they have traditionally faced challenges in securing such partnerships due to student visa restrictions, which prohibit international students from earning money during their studies. With the help of her coach and agent, McCabe was able to meet with a few brands to discuss offers and means of adhering to the requirements of her NCAA eligibility and student visa.

“Technically, I am not allowed to promote the brand in any way,” McCabe said when explaining how her team worked around the terms of her U.S. student visa. “What I can do in the U.S. it is pretty minimal beyond wearing their gear and spikes [depending on whether WVU will allow her to],” she says. “Once at home, I would be able to make posts or repost [On] on my platforms.” Since WVU’s track program is endorsed by Nike, there are still some barriers that need to be addressed when it comes to wearing On’s gear during competition.

McCabe says there is more to the brand deal than simply earning an income. “I think being able to build a relationship with a brand and see how it might work for the future is a benefit,” she says. With aspirations of running professionally, this NIL deal gets her a foot in the door for opportunities to join a professional group following her collegiate career.

She also has big goals as she heads into the 2024 NCAA cross-country season; McCabe is the reigning Canadian cross-country champion, but redshirted (sat out to preserve eligibility) during last year’s NCAA season. In 2021, she finished third overall at the NCAA Cross Country Championships in Tallahassee, Fla.

Four Major Reasons Running Should Be Your Best Friend

When you first start running, your body goes through a shift: your breath may get heavier, and you may feel your heartbeat accelerate as your heart pumps quicker to transfer oxygenated blood to your muscles and brain.

When you reach your groove, your body releases endorphins, which are feel-good chemicals. These are the substances responsible for the “runner’s high,” a brief, intensely euphoric condition that occurs after strenuous exercise. Nevertheless, surveys indicate that runner’s high is extremely unusual, with the vast majority of athletes never feeling it.

Running, on the other hand, is regarded as the safest form of exercise and, to be honest, it is rather fulfilling!

1.- Less stress 

Running has a neurotransmitter system underpinning its cognitive advantages. Running, for starters, increases heart rate, which causes the production of noradrenaline, which improves cognitive performance. Second, running generates endorphins, which help with pain relief, relaxation, mood enhancement, and the eponymous “runner’s high” – which may last for hours after you stop running.

Moreover, research has shown that activity induces brain modifications that improve quick thinking while also quieting overstimulation induced by stress and anxiety. According to a survey performed by the Anxiety and Depression Association of America, 20% of polled people favoured jogging as a stress-reduction approach.

2.- Increases productivity 

Are you feeling listless? The remedy might be as simple as running away. According to studies, employees who work out on a routine basis are more efficient and have more vitality than their less athletic colleagues.

While work commitments might make it difficult to get in an exercise in the midst of the day, some researchers concur that owing to the body’s circadian cycles, noon is the best time for an exercise.

3.- Boosts self-confidence 

Not all of us are able to run. Motivation, perseverance, endurance, and a “can-do” mentality are required. We’re sure you’re pleased with your ability to finish a few runs every week, and you should be! Feeling pleased with your accomplishments can increase your self-esteem, give you a feeling of accomplishment, and motivate you to maintain your general health. Improvements such as weight reduction increased muscular tone, and a clearer complexion may boost your self-image.

4.- Boosts creativity 

A high-intensity exercise can improve inventiveness for up to two hours subsequently. Instead of looking at a blank screen, get your body moving and renew both your body and mind.

So, the next time you’re fighting to get out of sleep for your daily run or considering foregoing the gymnasium, think of all the perks you’ll reap from head to toe.

Ethiopian Marathon Star Commits to TCS Toronto Waterfront Marathon

Abdi Fufa will compete in the TCS Toronto Waterfront Marathon October 20th joining a large contingent of fellow Ethiopians on the trans Atlantic flight. Once again this is a World Athletics Elite Label race.

The 28 year-old has a personal best of 2:05:57 from the 2021 Sienna Marathon a time that will catch the attention of his competitors and perhaps cast him as a race favourite amongst the field.

More recently he finished 4th in the 2024 Dubai Marathon with a solid clocking of 2:06:23. It is no surprise, then, that Abdi aims to be on the Toronto Waterfront Marathon podium.

"My expectation in the Toronto Waterfront Marathon is to see myself on the podium,” he declares. “My (long term) goal is running well to support my family.”

Although he is married Abdi and his wife do not yet have children. In a country where the per capita annual income is a little over $1,000 the lure of Toronto Waterfront Marathon prize money - $20,000 to the winner - is immense.

The latest result in Dubai was a welcome sign that his injuries are behind him. Indeed, he didn’t compete at all in 2023.

“I had a calf injury which took me a long time to recover from,” he reveals. “But then I had continuous massage therapy and now I feel better.”

Abdi like many others grew up on a farm with his five brothers and four sisters. An elder brother enjoyed some success as a distance runner and the young Abdi took notice.

“My elder brother Imane Fufa was a good 10,000m runner and he is the one who inspired me,” he explains. “I saw him running during my childhood and so I started to run.”

After coming to the attention of the Ethiopian Athletics Federation he was selected to represent his country at the 2019 World Cross Country Championships in Aarhus, Denmark where he finished 15th. As the third Ethiopian finisher he helped Ethiopia to the team bronze medal.

These days he lives in Addis Ababa, Ethiopia’s capital, and for the past three years has been one of about thirty elite marathon runners training under legendary coach Gemedu Dedefo whose most notable charges are Tigest Assefa and Tamirat Tola.

Tigest smashed the women’s world record with a stunning 2:11:53 a year ago - before taking the Olympic silver medal in Paris - while Tamirat Tola, a last minute addition to the Ethiopian Olympic team, won the gold medal in the Paris Olympics.

It is Tamirat whose influence has proven most impactful upon Abdi. Striking Olympic gold in Paris and before that the 2022 world championship gold as he did in Eugene, Oregon led to grand celebrations amongst the group. The athletes speak of the respect and camaraderie amongst themselves.

Abdi Fufa says Tamirat’s success and the closeness “that we have in the team makes us have a team sprit. We saw Tamirat Tola’s achievement is because of his hard work and patience.”

The group will meet three times a week but each athlete follows a seven days a week program. The commitment is a constant element in Ethiopia’s success

Abdi hopes to follow in the success of Tamirat Tola and continue to improve. Perhaps one day he can achieve success at the Olympics and World Championships and add to coach Gemedu’s list of exceptional athletes. The TCS Toronto Waterfront Marathon is the next step in that journey.