Running News Daily

Running News Daily is edited by Bob Anderson in Mountain View, California USA and team in Thika Kenya, La Piedad Mexico, Bend Oregon and Chandler Arizona.   Send your news items to bob@mybestruns.com  Advertising opportunities available.   Over one million readers and growing.  Train the Kenyan Way at KATA Running Retreat Kenya.  (Kenyan Athletics Training Academy) in Thika Kenya.  Opening in june 2024 KATA Running retreat Portugal.  Learn more about Bob Anderson, MBR publisher and KATA director/owner, take a look at A Long Run the movie covering Bob's 50 race challenge.  

Index to Daily Posts · Sign Up For Updates · Run The World Feed

10,695 Stories, Page: 1 · 2 · 3 · 4 · 5 · 6 · 7 · 8 · 9 · 10 · 11 · 12 · 13 · 14 · 15 · 16 · 17 · 18 · 19 · 20 · 21 · 22 · 23 · 24 · 25 · 26 · 27 · 28 · 29 · 30 · 31 · 32 · 33 · 34 · 35 · 36 · 37 · 38 · 39 · 40 · 41 · 42 · 43 · 44 · 45 · 46 · 47 · 48 · 49 · 50 · 51 · 52 · 53 · 54 · 55 · 56 · 57 · 58 · 59 · 60 · 61 · 62 · 63 · 64 · 65 · 66 · 67 · 68 · 69 · 70 · 71 · 72 · 73 · 74 · 75 · 76 · 77 · 78 · 79 · 80 · 81 · 82 · 83 · 84 · 85 · 86 · 87 · 88 · 89 · 90 · 91 · 92 · 93 · 94 · 95 · 96 · 97 · 98 · 99 · 100 · 101 · 102 · 103 · 104 · 105 · 106 · 107 · 108 · 109 · 110 · 111 · 112 · 113 · 114 · 115 · 116 · 117 · 118 · 119 · 120 · 121 · 122 · 123 · 124 · 125 · 126 · 127 · 128 · 129 · 130 · 131 · 132 · 133 · 134 · 135 · 136 · 137 · 138 · 139 · 140 · 141 · 142 · 143 · 144 · 145 · 146 · 147 · 148 · 149 · 150 · 151 · 152 · 153 · 154 · 155 · 156 · 157 · 158 · 159 · 160 · 161 · 162 · 163 · 164 · 165 · 166 · 167 · 168 · 169 · 170 · 171 · 172 · 173 · 174 · 175 · 176 · 177 · 178 · 179 · 180 · 181 · 182 · 183 · 184 · 185 · 186 · 187 · 188 · 189 · 190 · 191 · 192 · 193 · 194 · 195 · 196 · 197 · 198 · 199 · 200 · 201 · 202 · 203 · 204 · 205 · 206 · 207 · 208 · 209 · 210 · 211 · 212 · 213 · 214
Share

Why You Need Zone 2 Training in Your Workout Plan

How easy workouts can bring big rewards.

A minute ago, high-intensity interval training (HIIT) was king. Now that gut-it-out-and-get-the-glory work might need to share the crown with slow and steady efforts, thanks to what they do for your body, your longevity, and maybe even your mind. 

These are the famous zone 2 workouts—keeping your heart rate between about 70 and 80 percent of its maximum—that runners, smart gymgoers, and everyone with a podcast is talking about these days. Think of zone 2 as the range between easy and moderate cardio, where you can carry on a conversation but someone on the other end of a phone would know you’re not sitting down. (Find out more on how to know you’re in the zone by checking out the chart below.)

What happens in zone 2 powers up your endurance, your lifting routine, and your general performance as a human being, proponents say. Here’s what to know about the zone.

How an Easy Effort Brings You Gains

Endurance athletes, such as marathoners, cyclists, and Ironmen, have long understood that zone 2 training is a key to performing well on race day. Look at Eliud Kipchoge, the world’s fastest marathoner, who spends four days a week running in zones so low that any decent runner could keep up with him. Lower-zone training yields high results in endurance sports, says Mike T. Nelson, Ph.D., C.S.C.S., owner of Extreme Human Performance, possibly “because the athletes aren’t out there just trying to fry themselves crazy every single day.” A long Z2 effort today leaves room for more time on your feet or in the saddle the next day. But another huge perk of Z2 training, no matter your sport, is the adaptations your body is making deep within your cells. 

It all goes back to your mitochondria, the parts of your cells that generate ATP—that’s the fuel that drives muscle contractions. With age, your mitochondria get kind of like old dog fur: sparse, damaged, and inefficient. “Zone 2 cardio basically helps build your mitochondria,” says Kenneth Jay, Ph.D., a sports scientist who’s done research with the National Research Centre for the Working Environment in Copenhagen. These workouts help you produce more of those cellular powerhouses and shed old, damaged ones. When you get out of that zone, you start using a different energy system that doesn’t stimulate mitochondria to the same extent.

These cellular improvements can help you make gains in lifting, too, by aiding your recovery between sets. People without healthy and plentiful mitochondria “just don’t have the capacity to regenerate ATP fast enough to repeat something. And what they are repeating is half the output of what they were doing at the beginning, so they’re not getting the stimulus that they could,” Nelson says. 

Building mitochondria might not get you ripped, but it deserves a lot of cred given that “mitochondrial dysfunction” has been linked to cardiovascular disease, cancer, diabetes, and obesity. Shoring them up with Z2 essentially gives you a more efficient engine to get through life on. “It’s like a hybrid car,” explains Stephen Seiler, Ph.D., a professor of sports science at the University of Agder in Kristiansand, Norway, who’s studied the effects of high- and low-intensity zone training in athletes. Redlining your workouts saps battery power. “You can run off the battery for a little while, but to pay it back, you’ve got to have your main engine.” Consistent Z2 work not only helps you recover better between sets or workouts, but it also helps you get better at everyday challenges: a family hike, an extra-long-haul rush to your flight gate, or a grueling workweek.

Does Zone 2 Work Have to Be Cardio?

In general, yes. That’s because a big benefit of zone 2 cardio is that it helps keep your heart strong and, basically, stretchy. When you lift heavy, your heart’s left ventricle—the one that pumps oxygenated blood to the rest of your body—gets tough, too. Heavy loads make your heart contract in a way that causes it to lay down more muscle fibers. But it lays them down inside the chamber, so there’s less room for blood. (Don’t get smug, endurance folks; a huge amount of cardio makes yours too thin and can leave you vulnerable to issues like atrial fibrillation.) Zone 2 cardio moves blood through the heart in a way that keeps walls at a healthy thickness and stretchiness, so it functions better, says Jay. 

There’s debate on exactly how much time you need in Z2 to get the benefits. If you’re mostly sedentary now, any amount of low-intensity movement will help. If you’re somewhat or very fit, experts typically promote a minimum of 30 to 40 minutes of zone 2 cardio twice a week. (For endurance athletes, 80 percent of total training volume in Z2 is a good guideline). The trick is not turning that cardio workout into a sprint endorphin rush. Once you start pushing the intensity, cellular by-products (lactate) begin to accumulate and a different energy-producing process starts to take over. And that’s not what you want to train in these workouts.

Zone 2 is chat-paced work, so bring friends. Fit people might need more than a casual walk; hiking and rucking uphill can get you there. Keep it interesting in the gym by giving ten minutes each to the rower, bike, and treadmill. The key is control. “There is a warrior aspect to this as well,” Seiler says. When you have the discipline to stay in the zone, “there can be a Zen there in going out and finding your rhythm and not be influenced by the person who runs past you that day,” he says. 

When it comes to creating a more efficient engine, easy really does do it. It’s not like you can’t have go-hard-or-go-home workouts; you need those, too. But being smart about adding a little low can feed your high.

(06/25/2023) ⚡AMP
by Men’s Health
Share
Share

Genevieve Clemons Won’t Let Anxiety Run the Show

When she started her freshman year during the height of the pandemic, the college student felt trapped. Then she started running.

Genevieve Clemons told her story to producer Ann Marie Awad for an episode of The Daily Rally podcast. It has been edited for length and clarity.

I was in a dormitory with one other roommate, but because classes were online, we spent most of our time in this tiny room, taking online classes. And so I just felt really cooped up, irritated, unmotivated. I wanted to find my community, and I just hadn’t.

I go by tons of nicknames, kind of dealer’s choice, but just generally Genevieve.

I am currently going to be a senior at the University of Texas at Austin. I would say two of my biggest passions would have to be nature and wildlife. And, recently, a big passion of mine has become running, just anywhere, as far as I can go. I love running.

When the pandemic hit, it was the end of my senior year of high school, and I was honestly quite miserable even before the pandemic started. I was dealing with some anxiety and perfectionism. I didn’t really feel like I fit in in my high school.

I didn’t have the best experience with high school sports. I was on the tennis team, but I had a coach that treated me not the best. And so I just kind of had a complicated relationship with sports, and I was also having a hard time balancing academics with everything else. I just took things really seriously. I graduated as Valedictorian, but I wasn’t happy.

I wanted to change a lot of things about my life, my outlook and the way I was living it. I saw college as an opportunity for that.

Coming out of high school, I didn’t really have a lot of connections and friendships, and I was really depending on having that normal freshman-year college experience to help me bounce back. So when the pandemic hit, I got pretty depressed.

Having to be cooped up inside all day started out kind of exciting, like, Whoa, what’s happening? Finishing out high school, we get to do school online, it’s easy, and then it just kind of dragged out. I started out my freshman year at UT in the middle of the raging pandemic, and it was fully online, so that was pretty difficult.

At that point where I was really seeking balance, I was like, Maybe I just take everybody else out of the equation, and I just fully look for something and do it because I love it and I want to do it. Maybe that’s the answer.

I knew my dad was a marathon runner, in his younger days. And I was like, Why don’t I try running? And honestly, I hated it in tennis, when we had to do running. Hated it. But I was like, you know what? I’m gonna try it, but I’m gonna do it my way. So I just literally put on some shoes and started running. I didn’t want anyone to know I was running. I didn’t want to know how fast I was going. I just wanted to get out there.

For several, several months, I would just go out on this trail by my house. Sometimes it was just a mile, and that mile was freaking hard, and I would feel accomplished because I was really just shutting everything else out. And it was, How did I feel today? Slowly I had little victories and little moments like, Oh, I actually kind of felt not out of breath today, or, I ran a little faster or went a little further. I was hooked.

I started to run further and further. And I just loved it. I loved the feeling of pushing myself in that way, in the endurance way. I was attracted to distance running. So, one day, I was like, I want to run a marathon. And I shocked myself when I said that, but I was like, my dad did it, I want to do it. I want to see what it’s like.

In my head, when I say something out loud that I’m gonna do it, I’m gonna do it. I was so intimidated. I was like, The last thing I want to do is run with all these people. They’re gonna see how slow I am, they’re gonna see I’m not a real runner. But I was like, You know what? This has all been good so far. Just try it. And that was my new goal after getting out of high school and letting anxiety run the show. I was like, I’m not doing that anymore. Let’s just go.

But I knew that’s the kind of stuff you can’t do alone. Sure, there’s the internet, but I wanted to talk to some people that had done it. So I went to these running groups, and I found a community that I was so embraced by. In sports as a kid, I was always on the sidelines breathing really hard, and the coach was like, “Come on.” I wasn’t used to these people just believing in me and seeing my potential, and wanting to share the gift of this sport.

I did my first trail race, and I was so scared. But my family came and I was like, You know what, I’m not gonna worry about it. I got out there, and I have never ran, or competed, or done something where I felt so joyful. We were all out there to have fun. I would pass people on the trail in the race, and they would say, “Hey, great job.” It was just so encouraging.

So, I just catapulted off from there. I’ve run probably about nine races, maybe ten so far.

Seeing other people believing in me, I realized I could also believe in myself. I think whatever that looks like, having some kind of faith in yourself, listening to whatever that is inside you that guides you to do things—that light, that spark in you—instead of walking in fear and doubt. Everybody has those thoughts, I sure do still. If I’m about to sign up for a race, I think, Are you sure you can do that? Or, Is this really for you? Or, as I’m sure everyone thinks, Can someone like me really do this? To recognize and say, Hey, I’m hearing these voices of doubt, but right now, I’m gonna choose to listen to something else.

Genevieve Clemons is a senior at the University of Texas at Austin, majoring in biochemistry. Earlier this year, she competed in her first 100K race. She was nominated for the show by her very proud dad.

(06/24/2023) ⚡AMP
by Outside Online
Share
Share

Training Advice from the Greatest Women Masters Marathoners Alive

While Jeannie Rice and Jenny Hitchings are busy setting masters world records, their differences in training are even more instructive than their similarities

The spring marathon season has come and gone, and it didn’t disappoint, producing sensational races and world headlines. This was particularly true in Boston and London. However, you might have heard little or nothing about two of the best marathon performances in those events.

The big media coverage went to seemingly-unbeatable Eliud Kipchoge, who finished sixth at Boston, where Evans Chebet gained his third straight World Marathon Major victory in 12 months. At the London Marathon, Kelvin Kiptum ran 59:45 for the second half, en route to a course record 2:01:27, and Sifan Hassan demonstrated that she can win in the marathon as she has at multiple shorter distances.

But 75-year-old Jeannie Rice and 59-year-old Jenny Hitchings outran them all, on an Age-Gender performance basis, both setting new world records for their age groups. Rice’s 3:33:15 in Boston won’t count, since the Boston course is considered ineligible due to its significant downhill slope and point to point layout, which allows for a tailwind boost. Still, she beat the fastest 75-79 age-group male runner by more than 20 minutes, which has likely never happened before in a global marathon. And five weeks before Boston, at age 74, she ran 3:31:22 in the Tokyo Marathon.

A week after Boston, Hitchings ran 2:45:27 in London—a marathon world record for women in the 55-59 age division. Remarkably, she’s at the high end of that age range, as she’ll turn 60 in early July. Not only that, but it was her personal best marathon in 40 years of running.

Rice was born in South Korea and immigrated to the U.S. in her mid-30s. A retired real estate agent, she now divides her time between south Florida and Cleveland. Hitchings is a longtime resident of Sacramento, California, where she works as a middle-school cross-country coach and a private running coach.

Rice and Hitchings live on opposite coasts, but they have much in common. They’ve both been running for decades, both are extremely consistent in their training, and both log multiple 20-milers in their marathon buildups. Surprisingly, neither makes a particular effort to include hill training, a staple among other top marathon runners. Both are small and lean. Rice stands 5-foot-2 and weighs 96 pounds; Hitchings is 5-foot-4 and 100 pounds.

But Rice and Hitchings also present some stark contrasts. These differences carry an important message: There are many paths to marathon success, and the best senior runners understand this. Through their experience and wisdom, they’ve learned to focus on the positives and jettison the junk.

Here’s a look at some of the major contrasts between master marathon greats Jeannie Rice and Jenny Hitchings.

Both Rice and Hitchings had previously won age-group titles at Boston. Rice chose to return there in April for emotional reasons, as Boston marked her 40th anniversary of marathon running and her 130th marathon. Hitchings selected London for technical reasons. In 2021, she ran 2:45:32 at Boston. It would have been a record except for the point-to-point course prohibition. So this spring she opted for London’s record-eligible course.

Rice: “Boston has always been a special marathon for me,” said Rice. “My preparation wasn’t the best, as I ran the Tokyo Marathon in early March, and then did some traveling. But I wanted to have my Boston celebration, and I had quite a few running friends there with me.”

Hitchings: “London was on my marathon ‘bucket list’ anyway, and it gave me a great opportunity to set an age-group world record,” said Hitchings. “Since my 2:45 at Boston didn’t count, I figured I should take a crack at London while I was still in the age group.” [She will turn 60 in early July.]

Rice has always been self-coached. Hitchings, a running coach herself, has had a longterm coach-athlete relationship with Chicago-based Jenny Spangler. Spangler won the U.S. Olympic Trials Marathon in 1996 and ran a 2:32:39 marathon in 2003, after turning 40.

Rice: “I’ve been approached by people who wanted to coach me, but they seemed expensive and had other demands I didn’t like. I listen to what my friends do and what others are doing in training. I try to run 50 miles most weeks, and a bit more before my marathons. But I don’t actually follow a schedule. Mostly I just train the way I feel. I’m still running strong and beating records, so I must be doing something right.

“I know it’s possible that a coach could help me the way Gene Dykes’s coach helped him, but it’s also possible that things could go wrong. I like to decide my training according to how I feel each day.”

Hitchings: “I coach other runners, and I could certainly coach myself, but you know what they say about doctors who treat themselves: They have a fool for a patient. I think that can also apply to athletes who coach themselves. It’s just smarter to have someone looking over your shoulder, and adding some perspective.

“I’m one of those who’s often guilty of running too fast on my easy days, or getting excited and going too hard when I’m training with friends. Jenny [her coach] holds me accountable for those kinds of things. She has a great personal performance record that I respect a lot, and has been coaching for many years.

“It’s also important to me that she’s a female coach of my own age. She understands what I’m going through and dealing with in terms of female physiology.”

Both runners say they enjoy a relaxed morning cup of coffee before launching into their days. But Rice is up earlier, and often out the door quicker. Hitchings needs more time to be ready for a solid run.

Rice: “I like to get my run done early, so I have the whole day in front of me when I get back home at 7:30 A.M. or so. I’m usually running by 6 A.M. In Florida, where I spend my winters, that can be important for the cooler weather.

“But on days when I’m going 20 to 23 miles, I’ll get up at 3:30 A.M.  and begin running at 4:30 A.M.  I’ll go two hours on my own, and then join a local training group for their morning loop, which gives me another hour or so.”

Hitchings: “I coach a number of people who can roll right out of bed and start running. I’m not one of those. My favorite time to run is about 8 A.M. or 8:30 A.M. in the morning. I like my coffee first, and the morning newspaper, and I always make sure to get a light breakfast in my stomach. Since my favorite place to run is the American River Parkway, that gives me another 15 minutes of drive time before I get going.

“There have been times when I had to be a noontime runner, and that was OK, too. But 4 P.M. or 5 P.M.? That’s not going to happen. By that time of day, I’m too tired or depleted.”

This one is easy for Rice, who has never been injured except for a fall (and banged-up knee) in 2021 that cost her several weeks of running. Hitchings also considers herself relatively injury-free, but she has encountered an assortment of typical runner injuries through the years: Achilles tendinitis, piriformis pain, and surgery for Haglund’s deformity (a bony growth at the back of the heel resulting from mostly genetic causes).

Rice: “I go to the gym three times a week for a light strength workout, some pushups, and some stretching. But it’s not a serious session at all. I also golf for fun; I really enjoy golfing.”

Hitchings: “I try to do light weight work as much as I can, and I ride my bike 20-30 miles a week outdoors, and do Peloton indoors. Recently, I added Pilates once a week to improve my strength and mobility.

“Also, Jenny and I have agreed to take one hard running day out of my weekly schedule. I used to do speed work of some kind on Tuesday and Thursday, and a long weekend run. Now I’m down to speed on Wednesday, and a weekend long run that often has some tempo-pace segments.”

While both are clearly fit, Rice and Hitchings say they enjoy a wide variety of foods, and have no particular restrictions in their diets. Both enjoy wine drinking. Hitchings admits to a sweet tooth, too, but desserts are not a problem for Rice.

Rice: “Breakfast is usually oatmeal with fruit and nuts. At lunch and dinner, I enjoy a green salad with some sort of seafood or fish on top. I’ve never liked sweets and don’t crave them, but I love cheese and nuts. That’s my big downfall—cheese and nuts. The only supplements I take are calcium with vitamin D, B-12, and magnesium.”

Hitchings: “I eat  ‘clean,’ a well-balanced diet with an emphasis on carbs. I simply don’t feel good if I eat heavy, creamy, or fried foods. I get most of my vitamins and minerals from real foods, though recently I’ve added Athletic Greens to my routine.

“When I’m in heavy marathon training, I find it hard to maintain my weight, so I’ll have some protein shakes and maybe one chocolate bar, muffin, or pastry per day. I’ve got a drawer full of vitamins, calcium, collagen, and iron supplements, but I never seem to stick with any for long. It’s just too much.”

While realistic about their futures, neither Rice nor Hitchings sound the least bit intimidated by the unwritten future. Despite aging, both are driven to perform. They hope to keep running hard and fast, and chasing age-group records. Both plan to run the Chicago Marathon on October 8, as it will be the site of this year’s Abbott World Marathon Majors Wanda Age Group Championships.

Rice: “Getting faster at 75 is almost impossible, but this year I’m going to run a few road miles to work on my speed. I’ve won my age group in every World Marathon Major but London, so I want to get back to London in the next several years. I want to run the Sydney Marathon, the Ho Chi Minh City Marathon, and, of course, I must run the Seoul Marathon in the country where I was born.”

Hitchings: “I’m running faster at 60 than I’ve ever run in my life. My time in London was literally my lifetime best, and I’ve been running a long time. Sometimes I get asked, ‘When are you going to stop running?’ My answer is always: ‘Why would I stop?’ I’m still getting faster, and I’m still enjoying it.”

Rice, though 15 years older, feels the same. It’s fun winning major marathons, of course, especially when she beats most men her age. In local and regional races, she challenges herself to finish as high as possible in the masters division against females three decades younger (and sometimes wins outright).

“I love competition,” she says. “I’m motivated to train hard, and I’m excited about setting more records as long as I can. Maybe into my 80s.”

Running is about finish times, sure, but it’s even more about attitude. Find the goal that’s right for you, and go after it. This is the approach both Rice and Hitchings have followed successfully, and neither plans to change course now, no matter how many candles adorn their next birthday cake.

Both are on a shared mission, and they’d like others to join them. As Hitchings says: “I think if we keep a positive attitude and motivation, we can go out there and do much more than people think. It’s important to show others that we can defy the way aging has been defined for us for so long.”

(06/24/2023) ⚡AMP
by Outside Online
Share
Share

Former University of Oregon runner wins World Series of Poker event

Former University of Oregon track and field runner Chris Brewer has hit the jackpot, winning over $5 million and a prestigious golden bracelet at the 2023 World Series of Poker (WSOP). From the track to the poker table, Brewer won a high-roller No-Limit Hold’em event with a substantial $250,000 buy-in, with some luck on the river (final card).

Brewer had his back against the wall when his opponent, Russia’s Artur Martirosyan, raised him with ace-king. Brewer re-raised, pushing his chips all-in, which set up a bad beat for the ages that worked out in Brewer’s favour, netting $5.2 million for the win. Watch below.

Brewer, 30, ran for the University of Oregon Ducks cross-country and track and field program for five years and was a teammate to renowned athletes like Australian Olympian Jessica Hull, 17-time NCAA champion Edward Cheserek and American 25 km record holder Parker Stinson. During his collegiate career, Brewer held bests of 3:43.97 over 1,500m and 4:06 for the mile. When he graduated from Oregon with a degree in mathematics in 2016, he took a break from running and found success playing online poker.

In a 2021 interview with Pokernews, Brewer was asked if he credits his card-playing success to his running background, resulting in an all-time quote:

“Running is much harder than poker. You have to put in way more effort. Anything I’ve accomplished in poker is easy compared to waking up in the morning and running 15 miles,” replied Brewer. “When you’re a runner, you have to be mindful of your diet and sleep. Poker is a different ballgame—I sacrificed many years to pursue running. So if I have to fold a hand, it’s no big deal. I never felt anxious playing poker. Running races, on the other hand, gave me plenty of anxiety.”

Although Brewer may not see many similarities between the two, it is evident that the discipline and dedication he acquired from running have translated into his poker success.

(06/24/2023) ⚡AMP
by Running Magazine
Share
Share

Canadian Olympian Julie-Anne Staehli gives old running shoes a new purpose

Canadian distance runner and Olympian Julie-Anne Staehli is renowned for her success in the 5,000m, but she has also made a profound impact through a project that’s close to her heart.The ReRun Shoe Project originated in 2016 during a local road race in Kingston, Ont., when Staehli and her friend, Kurtis Marlow, realized the number of shoes they accumulate each year. This gave her the idea of repurposing shoes to enable others in their physical activity. Staehli explains, “The project started with a personal donation to a local youth sports organization, which sparked the idea of repurposing shoes to make a difference in the community. With no local organization dedicated to donating lightly used shoes on a regular basis, we took the initiative to create The ReRun Shoe Project.”The primary objective of ReRun is to collect lightly used running shoes that are no longer suitable for running but that could be worn by those without access to expensive gear. By reducing the number of unused shoes and donating them to local organizations, ReRun aims to provide shoes with another purpose and enhance the lives of others.“Most of the recipients of shoes are elementary school and college students, but we have also built a network with organizations like Big Brothers and Big Sisters to ensure the shoes reach those who need them the most,” says Staehli.Julie-Anne Staehli: Run Your Way” — Canadian Running Magazine

Having grown up in the small town of Lucknow, Ont., Staehli feels personally connected to this initiative; she received her first pair of spikes through a donation. “Making physical activity more accessible and witnessing the impact, regardless of who receives those donations, is truly meaningful,” she says.

Staehli takes pride in the project’s meticulous selection process, accepting lightly used shoes with good soles that are still suitable for walking or other activities. Its mission is to ensure the shoes find their way into deserving hands.A poignant moment for Staehli and Marlow that reinforced their commitment to the cause occurred at a women’s shelter in Kingston. Staehli recalls, “We donated hundreds of shoes, mainly adult sizes, and all the shoes disappeared within the hour. This highlights the immense need for shoes in our community.”

To date, ReRun has collected more than 5,500 pairs of shoes. The project has expanded to collect donations in three stores in Kingston, two stores in London and multiple locations in Edmonton and Calgary. ReRun serves as a remarkable example of how a simple idea and a dedication to giving back can create a lasting impact on communities.y providing shoes with a new lease on life, ReRun is taking strides to make physical activity more accessible—one step at a time.

(06/24/2023) ⚡AMP
by Running Magazine
Share
Share

NCAA likely to remove cannabis from banned substance list

An NCAA committee is pushing to remove cannabis from its list of banned substances, advocating that collegiate drug testing should instead focus on testing for performance-enhancing drugs rather than recreational/medical substances. The proposal was released by the Committee on Competitive Safeguards and Medical Aspects of Sports (CSMAS) on Friday and represents a significant divergence for the NCAA, which has been testing for cannabis at championship events for nearly four decades.

The committee has suggested a suspension of cannabis testing at all championship events until a final decision is reached. For the rules to change, the new legislation would need to be introduced and approved by all three divisions of the NCAA: Division I, II and III. Division II and III administrators were the ones who requested that the NCAA committee examine and challenge the current rules around cannabis.

This recommendation comes amid a growing trend in the U.S., with an increasing number of states legalizing medical or recreational cannabis use. Twenty-three states have now legalized it for recreational use. In the past two years, two prominent U.S. track athletes, Tara Davis-Woodhall and Sha’Carri Richardson, have served short bans for positive cannabis tests, both losing U.S. national titles as a result of their positive tests.

In 2021, the World Anti-Doping Agency (WADA) altered its code involving cannabis, allowing for a reduced sanction if the athlete’s use occurred out of competition and unrelated to sports performance.

Last December, CSMAS acknowledged that cannabis does not provide performance-enhancing effects and suggested implementing policies that instead address the potential risks associated with excessive recreational drug use by athletes.

Previous studies suggest that cannabis is not a performance-enhancing substance from the perspective of speed, power or strength. In one study, researchers had cyclists use cannabis and then assessed their performance on the bike. They looked at both speed and power, and both were decreased in the cannabis condition. Others showed minimal or no difference in performance.

A final decision is expected from the NCAA before the start of the fall season.

(06/24/2023) ⚡AMP
by Running Magazine
Share
Share

UTMB book reveals the history of the famous event delving into controversy over prize money and the people behind the race

A new book to mark the 20-year anniversary of the Ultra Trail du Mont Blanc (UTMB) highlights the human story behind the event, contextualising controversies such as prize money.

“I don’t always agree with the founders’ decisions personally but I always found the answers very interesting and it gave me more perspective and understanding,” said Doug Mayer, 58, the book’s author.

The book – The Race that Changed Running: The Inside Story of the Ultra Trail du Mont Blanc – details the history of the UTMB with interviews with the founders Michel and Catherine Poletti.

The race is the most high-profile event in trail and ultra running. The main event is the 171km race from Chamonix, all the way around the Mont Blanc Massif, through Italy and Switzerland and back to Chamonix in France.

During the week, there are also other races: the 145km TDS, the 100km CCC and the 56km OCC.

The UTMB has often been criticised for being too commercial. They have expanded to different countries with races “by UTMB” and recently partnered with Iron Man to make a world series, through which runners can qualify for the main event in Chamonix.

The founders of the UTMB check the book for accuracy, but they were not allowed to change anything, and had no editorial control.

He did not shy from asking controversial questions. Some of his critical views of the race have been softened by the human side of the answers.

For example, the UTMB seemed to be making money, but offering little or no prize money to its runners, attracting a lot of controversy.

“It turns out that Catherine had been the treasurer of the Marathon Mount Blanc [a different race] many years ago at a time when East African runners were winning and she was writing cheques out to their managers,” Mayer said.

“She knew exactly what was going on – the money wasn’t going to the athletes, it was going to the managers. That horrified her. When she talks about that today, you can hear the indignant tone in her voice.

“That informed their thinking about prize money. For years, they saw prize money as corrupting.”

Since then, trail running has become increasingly professional. Runners and critics, including the Post, called for the UTMB to offer prize money. In 2018, they did. There were calls to give more than a token amount, to recognise that the athletes are professional runners who need to make a living.

Major publications like Outside Magazine had headlines such as “UTMB and ultrarunning’s amateurism problem”.

As of 2022, the UTMB offered US$10,400 to the winners of the UTMB, CCC and OCC, around US$5,200 for second place and US$3,125 for third. Fourth and fifth places got around US$1,500, while sixth to 10th earned US$1,000.

“I think one of their human faults is that they’re slow to change,” Mayer said, adding that he hoped people would be more forgiving of it.

One of the sources of the problems is that people have suggested the Polettis are in it for the money. In the book, the Polettis pointed out that they could have cashed out years ago. They said they wanted to pass the race on to their children.

Even the 40 per cent sold to Iron Man was not the 40 per cent they owned. It was sold to Iron Man by Group Telegram, although Iron Man did buy 5 per cent from the Polettis.

Mayer is American, but lives in Chamonix and speaks French. He has interviewed the Polettis many times but even he was taken on a journey.

“I learned a lot about them and that made them more human,” he said. “They’ve had their struggles, like all of us.”

Michel grew up in Chamonix. After university, he went to Paris to become a computer programmer.

“And he was miserable about it,” Mayer said. “A friend of Catherine said, ‘Well, you guys have a choice. It’s Paris and antidepressants, or it’s back to Chamonix.’ And they went back to Chamonix and moved into the garage of his father.”

They renovated the chalet, and it’s where they still live.

“They’re not the people that a lot of people think they are,” Mayer said. “The race is not entirely the race we think it is.”

(06/23/2023) ⚡AMP
Share
Share

World class racing returns to Boston on Sunday with the BAA 10K

The BAA 10K is this Sunday in Boston. The elites—as well as a mass field of nearly 10,000 runners—will race through the streets of the Back Bay neighborhood.

Emily Sisson has her eyes on another American record; she’s been on a tear the past year on the roads. In October, at the 2022 Chicago Marathon, she took 43 seconds off Keira D’Amato’s American record, running 2:18:29 for second place. Three months later, at the Houston Half Marathon, she broke her own American record, crossing the line in 1:06:52. She’s setting her sights on Shalane Flanagan’s 10K record of 30:52, which Flanagan set at the 2016 edition of the BAA 10K.

Also toeing the line is Molly Seidel, who’s been running some shorter races to prepare for a fall marathon. In February, she finished eighth at the U.S. Half Marathon Championships in 1:13:08.

A slew of former Boston Marathon champions are also competing on Sunday. Hellen Obiri, who won April’s race, will line up next to two-time champion Edna Kiplagat and 2015 winner Caroline Rotich. The course record of 30:36 could be up for grabs.

The men’s field is highlighted by 2021 Boston Marathon champion Benson Kipruto, who won the BAA 10K in 2018. American Leonard Korir returns as the race’s reigning champion, taking last year’s win in 28:00—12 seconds off the American record of 27:48 that has stood since 1985. Gabriel Geay, Geoffrey Koech, and Tsegay Kidanu should also be in contention.

Those in the Boston area can catch coverage of the race on WCVB. The BAA Racing App will also provide live updates and results, but there is no stream of the race. The elites are scheduled to start at 8 a.m. ET.

(06/23/2023) ⚡AMP
by Runner's World
Share
B.A.A. 10K

B.A.A. 10K

The 6.2-mile course is a scenic tour through Boston's Back Bay. Notable neighborhoods and attractions include the legendary Bull and Finch Pub, after which the television series "Cheers" was developed, the campus of Boston University, and trendy Kenmore Square. ...

more...
Share

How to get into track running

As many parts of the world start to see the first signs of summer and the outdoor season gets under way, many will see it as a perfect time to make their own introduction to track running.

Taking those first steps can be a daunting task but there are some steps you can take to make the process easier.

How to find a club, coach and track races

Finding an athletics club can be an intimidating prospect but most clubs throughout the world are eager to increase their membership so you will likely be far more welcome than you first think.

Finding local athletics clubs can often be done by going on to the website of your national athletics federation where information is often contained about affiliated clubs as well as the registered coaches who train the athletes.

This is a good way of ensuring the club you are joining is properly trained, qualified and monitored.

Qualifications alone, however, may not show exactly what you’re looking for from a club and coach. Nowadays most clubs (and many coaches) will have various social media channels. Check them out and these may well provide a good idea of whether that club would be a good fit for you.

These pages will also often highlight any changes to training times or the right people to get in touch with to ask some questions. These channels are often much more regularly updated than websites so may be the best place to start.

While it is possible to find athletics competitions online, coaches at these clubs will be able to match your level to the appropriate competition. This means when you first decide to compete, you will be competing against people of a similar standard, making the whole experience more enjoyable and getting those competitive juices flowing.

Getting the right footwear

Athletics spikes are generally lighter than those you would use on the road, with a lower stack height and less support. That said, there do exist variances with some models offering more support than others.

The first times you wear spikes can cause a lot of pressure on your legs, especially the calves which are normally more cushioned by less aggressive road shoes.

When training on the track, many will choose to train in lighter road shoes, gradually introducing the spikes when their legs start to get used to the different impact of the track.

Speak to your coach and footwear specialists to decide what’s right for you and take time to introduce track spikes into your shoe rotation.

When taking part in competitions, it is important to note that many federations have adopted World Athletics' guidance on what shoes are eligible for competitions.

Whether your federation has adopted different rules will be something you should be able to find out from your coaches or the federation website.

Track etiquette

Often it can be intimidating knowing what to do on the track and you may feel self-conscious at the start but it is not as complicated as you might think.

The rules may vary from one facility to the next, but generally speaking if you are doing a workout on a track, you have just as much right as anyone else to use the inside lane (lane one) when carrying out your efforts.

If you are passed by someone, don’t feel the need to step into an outside lane as this may confuse the person running behind. Instead, stay on your line and the person approaching behind will normally run outside to overtake.

Equally, if overtaking someone, try not to undercut them and if you feel you might surprise them going past, a gentle call of “track” may alert them to your presence.

When warming up, it is generally good etiquette not to use the inside lane, instead using the outer lanes and paying attention to anyone else who may be using the track. When you’ve finished your session, try to find a spot outside the track to change your shoes or clothing, making sure that if it is on the inside that it does not interfere with anyone practicing their field events.

Basic strength and conditioning exercise to avoid injuries associated with first stepping on a track

As discussed, the less support provided by lighter track spikes can increase the pressure on your calves and other leg muscles. As well as building up gradually, ways of increasing the strength in your calves can include calf raises.

This exercise involves finding something for your hand to hold for balance and then slowly rising to the tips of your toes, and then slowly back down to the ground. This can start with both legs together and when you start to get stronger you can move to a single leg. Try four sets of 10-16 repetitions and build up the volume as and when you begin to get more comfortable.

Some athletes choose to use a calf raise machine, which can be found in some gyms, or alternatively carry weights in their hands to add difficulty and build further strength. With both of these make sure you don’t increase the weights too quickly and ensure this is at a weight you can manage.

There are many other exercises that can help get your body used to the extra demands of track running. Speak to a coach or a physiotherapist for more detailed information.

 

(06/23/2023) ⚡AMP
by World Athletics
Share
Share

7 Steps You Should Follow To Become A Marathon Champion

Did you ever have the inkling or desire to run a race? Many people have been drawn towards joining races like a marathon because of their excitement and challenges. The nature of a marathon, a long-distance foot race, will test your physical abilities and your mental strategy.

 

The legend of the marathon comes from the Greek messenger, Pheidippides, who took part in the Battle of Marathon. The Greek messenger saw a Persian vessel changing course toward Athens to claim a false victory there. 

 

The vessel ran the entire distance to Athens without stopping, discarding their weapons and clothes to shed as much weight as possible. Upon their arrival, they formed an assembly and shouted, “we have won,” before collapsing and dying.

 

In modern times, the organizers of the 1896 Olympics wanted a popularizing event that would recall the glory of ancient Greece. The marathon race was proposed by Michel Breal and supported by Pierre de Coubertin, founder of the modern Olympics. An Olympic marathon was organized where Soyridon Louis first finished the male-only race in 2 hours, 58 minutes, and 50 seconds.

 

After the Olympic marathon was conducted, there was a marathon mania. Many people all around the world conduct their marathons in their localities. These allowed numerous runners to learn the excitement and challenges the marathon provides. It also enables them to note the steps runners need to follow and remember to become a marathon champion.

 

Drink Pre-Workout Supplements

Drinking pre-workout supplements is very critical for marathon runners. These supplements provide benefits that would enhance your chances of finishing marathons and, most importantly, winning them. They contain amino acids and vitamins designed to improve your training. 

 

Looking at Pre-Workout Supplements Guide would help you choose what’s best fit for you, your health, and the marathon you’re running. Just ensure that the pre-workout supplement you’ll be drinking will:

 

● Increase your energy – provide the rush of energy and power to make it through rigid training sessions and the lengthy marathon.
● Help you stay focused – get you in the zone to ensure you’re motivated to finish the training sessions and the marathon instead of doubting yourself and your abilities.
● Increase your blood flow – improves cardiovascular function, which dilates the blood vessels allowing your muscles to grow and recover.
● Enhance your fat loss – turns up the heat through a thermogenic effect to burn more calories.
● Help you recover quicker – prepare the body to recover faster from muscle soreness caused by the rigid training and lengthy marathon.

 

Eat a Healthy Diet

You must always keep your health a top priority. A healthy diet through eating vegetables, fruits, and low-sugar and salt food provides you with more nutrients that your body needs to prepare for the marathon.

 

Hydration is also important. You must drink at least eight glasses of water daily to avoid dehydration. You don’t need any health emergency during training or the marathon, so keeping yourself hydrated throughout the process is essential.

 

Gear Up

Choosing the proper gear is critical. Wearing the right shoes prevents injuries and provides the proper support and stability during the run. Some might be pricey, but they’re worth it, especially because comfort is important when running a long race like a marathon.

 

You need to also remember the 20 degree rule. Check the temperature on the day of the marathon and then add 20 degrees to it. After that, decide on the clothing you need to wear based on that data.

 

Pace and Plan Training Session

One common mistake of runners who want to become marathon champions is trying to do too much too quickly. This process will burn them out, injure them, and cause them to lose their affection for running.

 

It’s why planning your training session in coordination with your pace is essential. Give yourself and your body the time to get used to the rigid training. It would also help you determine your fueling strategies – what energy gel you need or if you need more electrolyte drinks.

 

Mitigate Injury Risks

 

An injury is detrimental to all runners. Imagine training for weeks and months, and because of an injury, you can’t participate. It’s why you need to know how to stretch correctly early on. You’ll also need to listen to your body to approach the training process to avoid serious injuries.

 

Get Enough Sleep

When you lack sleep, you can’t provide your 100% because you don’t have the energy, stamina, and focus. You will not be able to properly train because there’s a high risk of you being hurt or injured since it affects your athletic performance.

 

If it’s possible, get at least seven to eight hours of sleep every day. Being well-rested helps you stay alert and energized during the training and the marathon.

 

Set Goals

It would be helpful for all runners to set a goal they want to achieve after your training sessions. You can set smaller goals at first so that you won’t pressure yourself to win the first race you compete in immediately. You can simply set that you must finish the race.

 

If you have achieved that, you can move on to bigger goals, like finishing in the top ten and then the top five. If you’ve achieved that as well, you can now set your sights on the championship since you’ve trained yourself well enough and did it in a way that would not put too much pressure on yourself.

 

Final Thoughts

Running a marathon takes a lot of process. It’s not a sprint where you can immediately run and achieve your goal. In a marathon, there are a lot of factors that you need to consider. It’s a step-by-step process. It takes a long time to achieve, but when you become a marathon champion, it will all be worth it.

(06/22/2023) ⚡AMP
Share
Share

Chepngetich, Hassan and Sisson in Chicago Marathon clash

Ruth Chepngetich returns to defend her title at the Bank of America Chicago Marathon, a World Athletics Platinum Label road race, and will face a field that features London Marathon winner Sifan Hassan and US record-holder Emily Sisson.

Chepngetich won last year’s race in 2:14:18 – just 14 seconds shy of the world record and the second-fastest women’s marathon performance of all time.

Kenya’s 2019 world champion will be back in Chicago on the hunt for her third consecutive victory on 8 October, following her inaugural win in the US city in 2021, when she ran 2:22:31. In 2023, she hopes to run her fastest time yet.

“I am planning to defend my title and improve my time,” said Chepngetich. “There's no better race in the world than the Bank of America Chicago Marathon.”

To do so, she will have to defeat double Olympic gold medallist Hassan of the Netherlands. Hassan made her marathon debut in London in April when, despite stopping to stretch twice, she closed a 25-second gap on the leaders to win and set a national record of 2:18:33. Hassan plans to compete on the track at the World Athletics Championships Budapest 23, less than six weeks before returning to the roads to race in Chicago.

“At the moment, my focus is on the World Championships in Budapest, so my marathon preparation will be very short, but as most people know, I like to be challenged,” said Hassan. “I will see how my body responds and how my mind handles it. The good thing is that I have the experience from London so I'm looking forward to Chicago, to see what the marathon can teach me this time.”

Unlike Hassan, Sisson will skip the track season to focus on getting ready for Chicago. Last year’s runner-up, Sisson finished in 2:18:29, demolishing the US record by 43 seconds. Sisson, who also holds the US record in the half marathon, said the deep field improves her chances of running even faster this year.

“Chicago is where I set the American marathon record last year,” said Sisson. “I am really looking forward to coming back for another great race in October.”

Legendary matchups have long made for thrilling finishes in Chicago. In 1985, a gruelling duel between Olympic champion Joan Benoit Samuelson and then world record-holder Ingrid Kristiansen saw Benoit Samuelson outlast her Norwegian competitor and set a US record. In 2002, British world champion Paula Radcliffe defeated Kenya’s Catherine “The Great” Ndbera and shattered Ndbera’s world record in the process. And in 2017, three-time Olympic gold medallist Tirunesh Dibaba took down rising star and future world record-holder Brigid Kosgei.

Chepngetich and Hassan have clashed once before, in the 2018 Copenhagen Half Marathon where Hassan broke the European record with 1:05:15 in what was her first serious attempt at the distance and Chepngetich finished fifth in 1:07:02. The sole clash between Chepngetich and Sisson so far came at last year’s Chicago Marathon, while Hassan and Sisson have raced each other on four occasions, in the 5000m and 10,000m, with the record so far 4-0 in Hassan’s favour.

(06/22/2023) ⚡AMP
Share
Bank of America Chicago

Bank of America Chicago

Running the Bank of America Chicago Marathon is the pinnacle of achievement for elite athletes and everyday runners alike. On race day, runners from all 50 states and more than 100 countries will set out to accomplish a personal dream by reaching the finish line in Grant Park. The Bank of America Chicago Marathon is known for its flat and...

more...
Share

Tips for returning to speedwork after injury

Returning to running after injury can spark intense feelings of both joy and fear. Any runner who has been sidelined for a seemingly endless stretch of weeks or months has felt the elation of finally being able to slip back into their running shoes, head out the door, stretch their legs and feel their spirit soar. But a rebound from injury can also be riddled with doubts: is it too soon to start running again? Am I going to retrigger the injury? Can I ever get back to being the runner I was before I got hurt?

Uncertainty and uneasiness tend to ramp up in step with training intensity, making a return to speedwork that much more of a mental challenge. With speedwork being an important part of training for any distance, from track events to ultramarathons, the time eventually comes for the fully recovered runner to get back up to speed by reintroducing some intervals into their training. If you’re an injured runner on the road to recovery, or if you’ve recently returned to action but find yourself stuck in a slower gear, consider these tips for safely reintroducing speedwork into your training.

Let your caution be your guide

It’s important to remember feelings of apprehension you may have about upping the intensity of your runs are natural, and are likely serving you well. Erring on the side of caution is key when returning to running, especially when the focus is on speed. Appreciate the uneasiness about returning to speedwork as the inner voice of wisdom that it is, instead of mischaracterizing it as irrational worry. Your instincts to be very careful about speedwork are supported by science: a recent study, for example, found adding too much speed in training too quickly is more likely to lead to stress fractures than is running tough uphills and downhills. As the researchers of that study noted, the lesson for runners isn’t to stop doing speedwork, but to approach it with the appropriate patience and care.

Consult a health-care professional

Before resuming any intense training or speedwork after an injury, it’s crucial to consult with a health-care professional, such as a physiotherapist or sports medicine specialist. They can evaluate your condition and provide specific guidance tailored to your injury and recovery progress.

Begin with a proper warm-up

Begin each speedwork session with a thorough warm-up to prepare your body for the increased intensity. Incorporate dynamic stretches, light jogging and mobility exercises to gradually raise your heart rate and loosen up your muscles. This helps reduce the risk of further injury and may enhance your performance.

Start with short intervals

When reintroducing speedwork, start with shorter intervals rather than long, intense efforts. For example, instead of jumping straight into 800-metre repeats, begin with shorter intervals like 200 or 400 metres. This allows your body to adapt gradually to the increased pace and intensity.

Allow for adequate recovery time

Intense speedwork places significant stress on your body, so it’s essential to incorporate adequate recovery time between sessions. Give yourself at least 48 hours of rest or easy running between speedwork sessions to allow for muscle repair and adaptation. This helps prevent overuse injuries and promotes a safer progression.

Listen to your body

Pay close attention to any warning signs or pain during and after speedwork sessions. If you experience sharp or worsening pain, discomfort, or unusual fatigue, it’s important to back off and allow your body more time to recover. Pushing through pain can lead to further injuries and setbacks. Be patient and gradually increase the intensity and volume as your body allows.

(06/22/2023) ⚡AMP
by Paul Baswick
Share
Share

Why Saucony Is Sponsoring Healthcare Workers

Nurses in the U.S. walk an average of a marathon per week, and a sponsorship model for N.C.A.A. athletes is now being extended to healthcare workersIt’s not uncommon for running brands to look into new ways of changing the game in who they choose to support. Saucony is no exception, having announced its first-ever name, image, likeness (NIL) program last month, which coincidentally was National Nurses Month. This new program is exclusively for nursing students, in partnership with Galen College of Nursing, one of the largest nursing education programs in the U.S.

In simple terms, name, image, and likeness (NIL) programs permit college athletes to use their name and promote themselves through products and services to earn money.

Since 2021, NIL programs have traditionally allowed college athletes to partner with companies for sponsorships and other marketing opportunities. The goal of this particular NIL program is to raise awareness of the vital role that nurses play in healthcare, as well as inspire and prepare the next generation of nursing professionals.

With regard to collegiate athletes, NIL programs have traditionally served as legal protections that allow them to pursue partnerships with brands and other professional domains. This legislation is not tied to the NCAA; in fact, it’s the first of its kind to be tied to an outside industry such as nursing. Brands have begun to take notice of this development and started to offer similar programs to other professionals, like nursing.

Through this program, Saucony has awarded NIL sponsorships to four of the college’s high-performing students: Brianna Nelly, Lauren Lowe, Ashley Lutes, and Sarah Sangha.According to Anna Kitson, vice president of marketing and communications at Galen College of Nursing, the college worked with its advertising agency to bridge its connection to Saucony, as well as draw the link between how hard nurses work, mentally and physically, and how hard nursing students are working on their way to being able to care for the lives of others. The students, which came from both Galen College’s associate degree nursing program, as well as its three-year bachelor of science nursing program, were selected based on academic performance.

“Our agency partners hear us talk all the time about how critical it is right now to expand access to nursing education—to elevate and celebrate nursing as a profession in a time where new nurses are vital to the future of healthcare,” Kitson said. “To make the connection from top-performing college students being celebrated and rewarded for their hard work and dedication, to nursing students—while expanding beyond the traditional college athlete—was amazing.”

“Nursing school can be defeating and extremely stressful, and sometimes as students we don’t feel like our hard work is noticed,” Nelly added. “I am so grateful to have been selected for this program, which goes to show that we are noticed.”

The selected nursing students will serve as Saucony ambassadors, showcasing their commitment and performance wearing Saucony gear, including the new Saucony Triumph 20 and Saucony Endorphin Shift 3, on the job. Since these shoes are designed to be worn all day, they’re ideal for on-duty nurses who work long shifts.

Whitney Parks, Saucony’s senior marketing director, said that the student nurses will be featured on both Saucony and Galen’s social platforms through imagery that emulates athlete portraiture in advertising, in an effort to demonstrate their heroism and performance to inspire others to pursue a career in nursing, a field that was heavily impacted by the pandemic.

“An already existing nursing shortage was exacerbated by the pandemic, and we are proud to partner with Saucony to draw attention to the importance of nurses in healthcare around the globe,” Kitson said. “It takes nurses for healthcare systems to work.”

 

“When we found out that nurses walk over 26 miles each week while on the job, we felt it was time we did the same for top performing nursing students as we do for top performing college athletes, in giving them an NIL deal,” Parks said. “NIL deals typically recognize the performance of elite student athletes, so with this selection process in mind we are championing the next generation of elite student nurses.”

“Since my Saucony endorsement, I have reprioritized self care by working out regularly,” Sangha, one of the student nurse NIL recipients, said. “By taking care of my body, I am able to better take care of my patients and reduce my chances of getting injured on the job.”

Kitson emphasized the need to not only recognize individual nurses with programs like this, but also showcase to the greater community the vital role they play. While no other athletic brands have announced similar programs, it’s a possibility that it will get them thinking about what’s next, and if it’s a brand model of the future.

“We have a strong sense of responsibility on so many levels—to our hard-working students, our healthcare partners where they will go to practice, and to our communities at large,” she said. “We need recognition like this to amplify the importance of new nurses coming into the workforce, as well as to help nurses and those on their way to becoming nurses see how much they are respected for their enduring hard work and commitment.”

(06/22/2023) ⚡AMP
by Outside Online
Share
Share

The Olympic and world 800m champion Athing Mu will make her season debut at the USATF NYC Grand Prix Meet on June 24

Athing Mu, the Olympic and world 800m champion, will make her season debut at the USATF NYC Grand Prix.  This meet is part of the World Athletics Continental Tour Gold series, the USATF NYC Grand Prix takes place at Icahn Stadium on Randall’s Island June 24.

It will be Mu's first competition in exactly 11 months, as she returns to action for the first time since the World Athletics Championships Oregon22, where she added world 800m gold to the Olympic title she claimed in Tokyo.

Mu made herself known as one of the world’s top track athletes in 2021 when she won the NCAA title in the 400m, and then gold medals in the 800m and 4x400m relay at the Olympic Games. The 21-year-old followed up her Olympic success with gold in the 800m in Oregon, running 1:56.30. Her US record of 1:55.04 was set in Eugene in August 2021.

Athing Mu was born and raised in Trenton, New Jersey, and is the second youngest of seven siblings.  Her parents immigrated to the United States from South Sudan, and her family is of South Sudanese heritage.  She began competing in track at the age of 6. Mu did not join her high school track team, choosing to compete instead for Trenton Track Club. She graduated from Trenton Central High School in 2020

Challenging her in New York will be her fellow New Jersey native and the world indoor 800m champion Ajee’ Wilson, and the US indoor 1500m champion Heather MacLean.

In the women’s 100m hurdles, 2015 world champion Danielle Williams of Jamaica joins a field that includes Keni Harrison of the United States, the former world record-holder, and Jamaica’s Megan Tapper, the Olympic bronze medallist.

Those top athletes join the previously-announced Noah Lyles, Gabby Thomas, Zharnel Hughes, Ackeem Blake, Sydney McLaughlin-Levrone, Aleia Hobbs, Melissa Jefferson, Devon Allen, Trey Cunningham, Robert Dunning, Bryce Hoppel, Will Sumner, Chase Ealey and Maggie Ewen.

(06/21/2023) ⚡AMP
by World Athletics
Share
Share

This stretch can undo a day’s worth of sitting

After an hours-long drive to your destination race or a long day sitting at your desk, you’ve likely felt the discomfort of tight hip flexors. Before you head out for your evening run or off on a pre-race shakeout, spending just two minutes performing the wall quad stretch can reverse the effects of several hours’ worth of sitting, allowing you to run freely and comfortably from the moment you head out the door. And if the name wasn’t a giveaway, it’ll loosen up your quads, too.

How to do the wall quad stretch

The wall quad stretch targets the muscles at the front of your thigh, hip and pelvis, and is an intensely effective stretch when performed correctly. This can be highly beneficial for runners, who tend to struggle with tight hips, hip flexors and quads.

Before you begin, it’s important to remember that the aim of this stretch is not to push your limits, which will create a stress response in your body and cause you to tense up even more. Instead, the goal is to ease into the stretch, and only stretch as far as you can while maintaining deep, even breaths. If your breath starts to become shallow, or you notice you’ve started to hold your breath, you’ve gone too far and should ease up.

To perform the stretch, all you need is a wall and a pillow or towel to cushion your knee. To get into the stretch, you’re going to place one knee on the floor (start about four inches or 20 cm from the wall) with your lower leg leaning against the wall behind you. Then bring your other knee forward with your foot planted firmly on the floor in front of you for balance, at a 90-degree angle to your quad.

If you’re having trouble maintaining balance, position something (like a chair) close by that you can hold on to. If you can, raise your torso to an upright position, with your hips square and your butt tucked in, while breathing deeply. Hold for one minute, then switch sides. 

The closer your knee is to the wall, the more intense the stretch will be, so start at a spot that feels comfortable, then gradually move your knee closer to the wall as you breathe into the stretch. 

Check out the video below for step-by-step instructions and tips to maximize the stretch. Just a minute per side in the position at the end of your work day or after a long drive will have you feeling looser and more relaxed, and ready to hit the roads, trails, or wherever your run will take you.

(06/21/2023) ⚡AMP
by Brittany Hambleton
Share
Share

How often should you grab water during a 10K?

If you’re thirsty for success in your next 10K race, figuring out hydration could unlock your full potential on the pavement. But how often should you grab water during the race? We’ve got the refreshing scoop on when and how often you should take H2O, so sit back and quench your thirst for knowledge!

Lara Rogers, head coach of the Under Armour professional team UA Mission Run Baltimore Distance group in Baltimore, and mentor to future stars training for the 2024 Paris Olympics, shares her insights on hydration. With her expertise, you’ll be equipped to conquer the 10K with a well-hydrated stride.

According to Rogers, the frequency of water intake depends on factors like weather conditions, sweat rate, pre-race hydration levels and personal preferences. “For runs under an hour, your body won’t require much water, as there isn’t enough time to absorb and utilize it effectively. However, in warmer temperatures (above 24 C), consuming water every 15 minutes or 3K can help ward off dehydration.”

Preparation is key, and Rogers advises drinking 12-16 ounces of water a couple of hours before the race, gradually reducing intake one hour before to avoid a sloshy stomach. “During the race, if you feel dehydrated, wet your mouth and spit out the water to combat dryness while satisfying your thirst,” says Rogers.

“Listen to your body’s signals,” says Rogers. Ignoring thirst can lead to dehydration, so make use of water stations on the 10K course. Find the hydration balance that works for you and that leads to a stellar performance.

(06/21/2023) ⚡AMP
by Marley Dickinson
Share
Share

Celebrity Kung Fu Monk Yan Ming Can’t Stop Running

One of the world’s leading kung fu masters has trained the Wu-Tang Clan, Björk, and Wesley Snipes. Running is central to his training. Here’s whyThough Shi Yan Ming is a world-renowned kung fu master, he was lucky to survive a poverty-stricken childhood as a peasant in China.

He was born in 1964 in Henan Province, the heart-center of the country, where Chinese civilization is said to have originated, and food was scarce. Two siblings died of starvation prior to Yan Ming’s birth, and he was a very sickly child.

Fearing the same fate might befall him, his parents brought Yan Ming to the door of a 1,500-year-old Shaolin Temple. He was taken in by the monks there and began to live by the grueling schedule of a kung fu disciple—training, practicing, meditating, and running. His health, along with his skill, improved rapidly.

“I was running a lot in China,” recalled Shifu (an honorary title meaning “master” or “teacher”). “The temple was built in the woods, in a mountain range; I was running to build strength and endurance.”

In some ways, he has been running ever since.

In 1992, Shifu was part of a group of Shaolin monks invited to perform on a U.S. tour. The temple in which he was raised had been the original Shaolin Temple, dating back to 495 A.D., and the lineage of monks practicing kung fu and Chan Buddhism (also known as Zen) helped establish Shaolin as one of the most graceful and disciplined martial arts. Shifu, a 34th generation master, and his fellow monks gained renown for their craft and were quickly invited to display their skills on international tours.

After a show in San Francisco, California, he escaped his hotel room in the middle of the night and made his way by bus to New York City. He started the first Shaolin Temple in America in Chinatown, waking up early to go on training runs across the Brooklyn Bridge. In the intervening 30-plus years, he has taught countless others, from RZA of the Wu-Tang Clan to Björk to Wesley Snipes. He’s also appeared in several movies and helped spread the practice that has been his way of life.

Running is championed by many martial artists as a way to train both body and mind. Bruce Lee called running “the king of exercises,” and had a remarkably consistent routine to support his training. As an activity grounded in form, repetition, and discipline, it is no surprise that it is considered an essential part of training both physical and mental resilience. In recent years, Shaolin monks have even gone viral for their ability to “run” across water.

To Shifu, running is a form of “action meditation.” In kung fu, everything is an opportunity to hone one’s skill and wisdom. “Speaking is meditation,” noted Shifu. “Walking is meditation. Jogging is meditation. Everybody has different abilities. To help people individually, you can’t use one approach.”Such diversity of teachings is at the heart of the welcoming nature of the temple and Shifu’s ability to meet students where they are.

In doing so, Shifu aims to spread the Shaolin teachings of self-actualization, dignity, and compassion to as many people as possible. It is this spirit of inclusivity and access to a life-changing practice that has drawn so many to the temple.

Kirby Koo, a disciple of Shifu’s and the manager of the USA Shaolin Temple, stumbled into Shifu’s orbit seven years ago with the vague idea of getting in touch with her roots (she was raised partly in Hong Kong). After moving to New York, a childhood friend had told her that if she ever wanted to do kung fu, the best master on the planet was right there in Chinatown. She checked it out and hasn’t looked back.

“When you come from the depths of extreme poverty to training celebrities and being in Hollywood, you understand that everyone’s going through a journey and that we’re all the same,” Koo said, referring to Shifu’s ability to connect with people from all walks of life. “In the temple, everyone’s wearing the same uniform, everyone’s doing the same moves, and it doesn’t matter where you come from or what your bank account is.”Still, embracing running was not something Koo envisioned when starting kung fu.

“I used to be the type of person to be like, ‘When I run…I’m only running if it’s for my life,’” she said. Yet now Koo sees running as a form of meditation, a way to further the spiritual, mental, and physical training of kung fu by practicing with the whole body.

“Before training kung fu, I always understood that exercises are for different parts of your body—you do a bicep curl, you stretch your hamstring. But in order to maximize your power, speed, and endurance, in kung fu you use every part of your body for every move.”

Running is championed by many martial artists as a way to train both body and mind. Bruce Lee called running “the king of exercises.”

“Shifu says that the true gym is when you look into the jungle,” continued Koo. “Animals don’t lift weights. If you watch a cheetah, they use all their muscles to leap into the air and then they continue running, they don’t just use singular body parts.”

Look upon a trail or road and you might notice the same thing about a runner leaping and bounding with all of their muscles firing. This sense of a whole-body pursuit that is as much action as it is meditation—should one choose to perceive it that way—is perhaps where kung fu and running intersect.

At 59, Shifu doesn’t seem to be slowing down. Whenever he talks about practice, it is with language that is both nurturing and fierce, indicating the support and discipline required to inspire growth and maintain form.

“We are getting younger every day. We can work on getting younger every year,” said Shifu. “If you don’t sharpen a blade, it becomes rusty. We need to discipline ourselves to exercise. Young body, noble mind. Keep challenging yourself. Exercise your precious life.”As Koo noted, her job at the USA Shaolin Temple would be a lot easier if Shifu wasn’t committed to teaching all day, every day.

As the manager, Koo wouldn’t mind if the master slowed down once in a while and was more available for other aspects of temple administration. He has eschewed the potentially lucrative route that some masters of his renown might opt for, teaching only privately and emerging once in a while for a public showcase. But that is not Shifu; his aim is to make the temple and teachings available to all.

“If you’ve ever met anyone who knows what their life purpose is, rain or shine, that’s him,” said Koo. “That’s why he’s on Earth.”

Shifu wouldn’t disagree. “We have to take every opportunity we have to help out as many people as possible,” said Shifu, invoking the Buddhist roots at the heart of kung fu practice. “That’s why we’re here. You spread the word and help more people. That’s meditation.”

To Shifu, every moment, whether one is engaged in stillness or action, can be part of a way of life that is useful, powerful, and compassionate. And that is why, after all these years, Shifu is still running.

(06/21/2023) ⚡AMP
by Outside Online
Share
Share

Two world records and a house for Kenya's Kipyegon

Kenya’s Faith Kipyegon, who recently set world records in the 1500m and 5000m, has received a house and 5 million KES ($35,000) following her historic feats in Florence and Paris this month.

Kipyegon met with Kenyan President William Ruto on her return to her home country, with Ruto pledging a similar monetary reward for Kenya’s future world record-breakers.

The awarding of a house to Kipyegon follows the announcement on 30 May of a new scheme in Kenya that is designed to help athletes to own property and invest their earnings. It is particularly important for female athletes, who will now be able to buy a house under their sole name.

Kipyegon – the first recipient of the scheme – ran 3:49.11 to break the world 1500m record in Florence on 2 June and a week later the 29-year-old clocked 14:05.20 in Paris to add the world 5000m record to her ever-expanding CV.

She met with Ruto at State House in Nairobi and was joined at the ceremony by her husband Timothy Kitum, the 2012 Olympic 800m bronze medallist, and their daughter Alyn.

The new scheme is the result of a partnership between Athletics Kenya and Kenyan banking institution Housing Finance Group that offers athletes affordable home ownership, financing at incentivised Kenya Mortgage Refinancing rates and links to strategic affordable housing developers.

“It is a no-brainer that having a decent shelter is one of the basic needs for human survival. Yet, for all its importance, decent housing is one of the biggest challenges that millions of Kenyans face in this country,” said Athletics Kenya President Jackson Tuwei during the launch of the partnership in Nairobi, where Hon. Ababu Namwamba, the Cabinet Secretary for Youth Affairs, Sports and the Arts, was chief guest.

“Among those affected are Kenyan sportsmen and women who struggle with balancing putting a decent roof over their heads and pursuing their ambitions on the track and field.”

Beatrice Chebet, Beatrice Chepkoech, Dan Kiviasi, Mary Moraa, Wiseman Were, Wilfred Bungei, Milcah Chemos, Catherine Ndereba, John Ngugi and William Tanui were among the current and former athletes who were present at the launch ceremony.

(06/20/2023) ⚡AMP
Share
Share

How to use heart rate variability as a training tool

As running technology gets smaller and more portable, the number of insights it offers into our health continues to grow. For wearable heart rate monitors, the tech has gone beyond simply providing data to reshaping the way many runners train and race. Instant access to the beats-per-minute (BPM) metric has made training by heart-rate zones the go-to training guide for many. Yet, there’s much more our hearts can tell us than how hard it’s working.

Heart rate variability (HRV), an increasingly popular metric for runners, offers subtle insights that our hearts reveal between the lines—or between the beats—that can help us better understand our overall running health and guide us in tweaking our training accordingly.

What is HRV?

Unlike heart rate, HRV focuses on the gaps between the beats. Specifically, it’s a measurement of the natural changes in tempo from one beat to the next. It’s a concept that’s probably familiar to anyone who’s ever tried playing the drums (or has lived on the same block as someone who has). An experienced drummer with rock-solid timing can hold the tempo perfectly between successive beats, so their “variability” is low. A shaky beginner who keeps striking the snare a little too early or too late, meanwhile, has high variability.

There are big differences between heartbeats and drumbeats, of course, and one in particular may make HRV seem a bit counterintuitive. While metronomic timing is great for drummers (and listeners), it’s not necessarily ideal for runners. In general, a heart that doesn’t keep the tempo exactly right between beats, like our fledgling drummer friend, reflects better overall health.

What can HRV tell us?

HRV can reflect several aspects of a runner’s overall health and fitness, for example, how well a body is adapting to training load or stress. If your HRV remains relatively high, it suggests the body is effectively recovering and adapting to the demands of your workouts. Conversely, a consistently low HRV may indicate inadequate recovery or excessive training stress, which could increase the risk of overtraining or injury.

HRV can also serve as a tool to gauge recovery. Lower HRV values are generally associated with fatigue and insufficient recovery, whereas higher HRV values indicate a readiness to perform. A higher HRV is generally associated with better cardiovascular health, overall fitness and improved autonomic nervous system function. A high HRV can also reflect the state of your mental and emotional well-being, like lower stress levels and improved mental resilience.

How is it measured?

HRV measurement is increasingly becoming a standard feature of portable running tech. It has been incorporated by companies such as Polar and Wahoo into chest strap heart-rate monitors, as well as smartwatches and fitness trackers by brands including Apple, Coros, Garmin and Fitbit. While the steps for taking measurements will vary by device, readings are taken when at rest while seated or lying down. Scores are most commonly expressed in milliseconds, with higher scores tending to reflect better overall health.

What do I do with the results?

Although HRV can provide a helpful snapshot of trends in your overall health, what the numbers mean from one runner to the next can be, rather fittingly, highly variable. As with maximum heart rate, a strong HRV score will continue to drop as runners get older, and even between healthy runners of the same age, scores can vary wildly. That’s why, when making sense of your HRV, it’s more valuable to look at which direction your numbers are trending, rather than trying to hit a score that may not reflect your overall health. Numbers that trend higher indicate improvements in fitness and overall health and may reflect your readiness to increase the intensity of your training. A string of decreasing scores could suggest one or more aspects of your overall health could use more attention.

What HRV numbers won’t tell you is what you need to fix. Because HRV can be shaped by many factors—level of physical activity, psychological and emotional stress, diet and sleep quality among them. In addition to taking HRV measurements daily, it’s important to regularly—perhaps once a week—check in with yourself on each of the above factors in your overall health, identify where you might be falling short and what changes need to be made (such as getting to bed earlier or eating more nutritious meals). Note how the changes affect the direction of your HRV scores in the coming week and see if that helps.

(06/20/2023) ⚡AMP
by Paul Baswick
Share
Share

How Your Feet Recover (or Don't) After a Marathon, According to Research

New research highlights the type of damage that may occur from 26.2 miles of impact.

Participating in marathons can be a thrilling accomplishment, but it’s not always easy on the body—research has highlighted that marathon runners can be prone to serious soreness depending on muscular strength levels, as well as hamstring damage, for example. But what does it do to your feet? New research in the Scandinavian Journal of Medicine & Science in Sports finds that the larger muscles in the feet may show damage in the form of swelling and soreness for a week or more after a race.

To determine how feet are affected, researchers recruited 22 college runners who ran at least two to three times per week, and who were registered for the Mt. Fuji International Marathon in either 2019 or 2021. They used magnetic resonance imaging to measure the transverse relaxation time of the intrinsic and extrinsic muscles at four different time points: before the marathon, as well as days one, three, and eight after marathon completion.

To help put that into layman’s terms: The intrinsic muscles of the foot originate and insert within the foot itself, while extrinsic muscles originate in the lower leg and connect to the foot by way of the ankle. Both types of muscles stabilize the inner arch of the foot while working to move the foot during walking and running. Transverse relaxation time, also known as T2, is a measure of muscle damage. 

When comparing the T2 values, researchers found significant damage for one of the intrinsic muscles and three extrinsic muscles the day after the marathon, with values fluctuating over the course of eight days.

“This shows that different foot muscles are affected in different ways during a full marathon, with outer muscles more prone to damage than inner ones,” according to lead author Mako Fukano, Ph.D., researcher at the Shibaura Institute of Technology in Japan. He told Runner's World that pressure on the ankle joint during a continuous, long-distance run like a marathon would affect extrinsic muscles the most because they’re the ones that have to work harder to produce an efficient running stride.

“These findings might help for conditioning and injury prevention,” she said. “They give an indication that building strength in your feet could be important for recovery.”

In terms of how to best take care of your feet, the optimal strategy would be a combination of single- and double-leg exercises incorporated into a strength program, said Carol Mack, D.P.T., C.S.C.S. 

“Strength training throughout the marathon training cycle can to help keep the foot and ankle muscles as strong as possible to run long distances,” she told Runner’s World. “For example, single-leg exercises will help isolate the stabilizing muscles in one leg at a time.”

Examples of some exercises to include in your marathon strength routine include single-leg Romanian deadlifts, single-leg squats, and Bulgarian split squats.

Another factor here is to allow time for recovery, she added. In the recent study, researchers only looked at damage in the first eight days after a race and there was still evidence of muscle damage. That means it’s unclear how long the damage may actually affect foot and ankle muscles, Mack said.

“What’s key is to understand that recovery from a marathon takes time,” she said. “In the weeks after a race, it’s important to take time off from impact exercise to let the muscles in the foot and ankle recuperate.”

(06/20/2023) ⚡AMP
by Runner’s World
Share
Share

You too can Train the Kenyan Way in Kenya

Kenyan runners and many non-Kenyan runners training in Kenya have had good success.  But why?  These four things stand out as the reasons behind their success. 

1. Training is a big part of their secrets including sloop training, intervals, fartlek and many exercise drills. They train twice a day, six times per week with the evening run easy. 

2. Equally important is their diet, the Kenyan's runner diet is starch based very high in carbohydrates.  Kenyan runners get 76 percent of their daily calories from carbs.

3. Almost all Kenyans train in groups, many at training camps.

4. Kenyans runners are surrounded by inspiration and positive thinking.  You must believe you can run a 2:01 marathon to be able to do it.  Visualization is a big part of this. 

Many runners outside of Kenya have thought about training in Kenya with Kenyan runners.  Some have made the trip and have had great success. But for most runners making the trip to Kenya and training for a month or more there never become more than a dream.

The main reason why it only remains a dream is because it just has not been easy to set it up.  Lifetime runner Bob Anderson who also was the founder of Runner's World Magazine in 1966 and most recently the publisher of My Best Runs has made it easy for runners to come to Kenya and Train The Kenyan Way.  

Bob and his wife Catherine first travelled to Kenya in 2013 and staged a race in Thika.  It was during this trip he met up with Elam Wangwero, a 29-minute 10k runner who just loved all aspects of athletics. Bob and Elam talked about setting up a training camp in Thika (just an hour outside of Nairobi) during that trip. 

Work started on the Kenyan Athletics Training Academy (KATA) some years later.  Bob brought on board Florence Kimiti to be the manager and then hired Coach Joseph Ngure to be the head coach.

Construction was finished in September 2021.  For the last two years the KATA staff have been working with Kenyan staff athletes getting them ready to accept guest athletes from around the world.  The KATA staff athletes are training to become professional runners (some already are) and to help guests achieve their goals.

“COVID did slow things down for a while, says Bob Anderson,  "but on June 14, 2023 we welcomed our first guest."

KATA has six private rooms for guests, each with a double bed and private bath with a shower.  KATA has a total of 26 rooms including staff athletes’ rooms, office, a runners Lounge with a large TV screen, Olympic Dining Hall, Laundry room, Kitchen, massage room and a courtyard and garden so athletes can relax in between workouts.  

KATA is solely set up for athletes who are interested in improving, running new PR's, becoming campions or being a professional runner.  "We offer world-class training, quality Kenyan runner's food in a relaxed inspirational atmosphere with the emphasis on distance running, " says Director/Owner Bob Anderson working from his office in Mountain Views, California USA. 

KATA’s first guest arrived on June 14th and is staying for six weeks.  20-year-old Nahim Abdallah (first and second photo) is a college student at Virginia Commonwealth University.  He has clocked a 4:22 mile and recently ran a 14:31 5000m.  He wants to be in top form for the upcoming cross-country season.  His goal is to get under 14 minutes for 5k during his stay.  

The second confirmed guest checking in July 2 for 12 weeks is Max Barnett (third photo) from England.  He ran a 3:45 marathon in Paris a few weeks ago and wants to break three hours by October in Lisbon.  "This is an aggressive goal," says Coach Joseph, "but we are going to help him make it happen."  

"I have spoken with Max several times," says Bob Anderson "and I think we can help make this happen because of the passion Max has for running.  His focus for 90 days will be running where now in England he just has too many other things getting in the way."

Bob Anderson and the team are very dedicated to this program and feel their setup is different than most.  "We just have a cozy personal feel here," says onsite manager Florence.  "So much positive inspiraton."

"This is your chance to Train the Kenyan Way," says Bob.  All you need is a passport/visa and an airline ticket to Nairobi, Kenya. KATA will take care of everything else including picking you up at the airport. "Of course, you have to have the desire to become a better runner," says Florence, who was also a 1:59 800m runner as a junior.

"KATA offers training programs for 800m to 1-mile, 5k, 10k, Half Marathon and the Marathon" says KATA's onsite senior AK coach Joseph Ngure.  "We will work with you and help you achieve your goals. Just let us know your starting point and your goals and we will provide the coaching to help you achieve it."  

At any one time 12-20 Kenyan KATA staff runners are training at KATA. Most live and eat at KATA while others live nearby. These Kenyan athletes set the style of KATA as they work hard to become better runners themselves and help and support our guests.

You might be thinking that something like this must be very expensive.  It is not, the cost is just $375US weekly with a minimum stay requirement of four weeks.  This covers all your costs including a private room, three meals a day and world-class training.  

For more info go to: www.KenyanAthletics.com

(06/19/2023) ⚡AMP
by Lisa Wall
Share
Share

This humble sandwich is actually an incredible snack for runners

Do you remember, as a kid, being called inside after an afternoon of running around outside for a quick peanut butter and jelly sandwich (PB&J, for those in the know) and a cold glass of milk? Regardless of how you took it – crusts cut off, white bread, wheat bread, more peanut butter than jelly – it tasted like pure, unadulterated love.

Somewhere along the way, we ditched our beloved PB&Js for a more diverse lunch menu filled with chickpea salads, tuna paninis, and spinach smoothies. And while the introduction to nutrient-dense foods was essential for growing into adulthood, it’s time we look back and recognize that PB&Js are a totally underrated running snack.Let’s address the elephant in the room (who, coincidentally, would probably love PB&Js).

This beloved sammy can get a bad wrap as housing unhealthy and highly-processed ingredients, but, there are so many quality PB&J materials nowadays that you can feel good about whipping one up before or after a long training run.

Surprising no one, there are three ingredients in a PB&J. The bread, the peanut butter, and the jelly. Cool. Now that we have that out of the way, let’s talk about good options.

For years, shoddy “science” and a cultural gluten panic has maligned bread as “bad carbs”. However, studies show that whole wheat bread can not only be part of a healthful diet, but can reduce the risk of heart disease in adults. This is because whole grains contain essential vitamins like fiber, vitamin B, zinc, iron, and more. Plus, we as runners know how important carbs are.

A 2022 study followed dietary patterns of runners and found that those who ate whole grains over regular grains (white bread, white pasta, cereal) saw improvements in their runs.

It’s still a good idea to have a fair bit of skepticism when looking at breads in the grocery store aisle. Just because the packaging says, “Whole grains”, doesn’t mean it’s a good choice for your PB&J. Look for the 100% Stamp from the Whole Grains Council, which is a trusted third-party verifier.

You’ll also want to choose a bread that’s low in sugar (stick to six grams or less) and high in fiber.

A few examples of breads that meet these requirements are:

one slice - 110 calories

Did you know there’s a difference between jelly and jam? Jelly is made with strained fruit or fruit juice, whereas jam is made of mashed fruit. While the nutritional value of both are similar, their textures may dictate your preference. Jam often has fruit chunks in it, while jelly is smooth.

Jelly contains simple carbs and sugars, things runners love because of the ease of digestibility and quick hit of energy. Unfortunately, jelly can be  high in added sugar and fructose corn syrup, so it’s best to keep an eye on the nutrition label when selecting this key part of the sandwich. That being said, sugar-free jelly is often made with artificial sugar replacements, which can cause digestive stress for some people.

You want to find a jelly made with natural sweeteners and little to no additives.An equally sticky and delicious ingredient to the PB&J is one many people steer clear from when trying to be health-conscious. But never fear! Peanut butter can be a great source of protein and healthy fats, both essential for a recovery from runs.

Some peanut butter brands often add in unnecessary additives and sweeteners to their products. Ideally, your choice should contain one ingredient: peanuts. Makes it easy, right? Look for natural peanut butters and don’t be alarmed by the oils sitting on top of a fresh jar. Simply mix before scooping.

As much as we stick to the humble, original PB&J combination, there are plenty of ways you, as a runner, can elevate your sandwich. For post runs, you can add banana slices for an extra dose of potassium and sprinkle flax seeds on top for healthy fats and extra fiber. If you’re more focused on quick, simple carbs before a run, replace bread with whole grain bagels instead.

For the more daring runners, try adding a splash of sriracha on top of the jelly and peanut butter. The heat cuts nicely with the sweet jelly and, when combined with peanut butter, tastes like Thai-inspired food. Yum.To a small saucepan on medium-low, add blueberries, chia seeds and water. Cook, stirring occasionally, until mixture takes on jam-like texture, about 10 minutes.

(06/19/2023) ⚡AMP
by Outside Online
Share
Share

How to keep your momentum when traffic stalls your run

Nothing puts a cold stop to a good warmup run like the sudden flash of a traffic warning light. From short, frequent waits at downtown intersections to longer holdups at railway crossings, to drawn-out delays at lift bridges where ships saunter by at a snail’s pace, pauses caused by traffic are a reality for every runner at some point. When waiting out whatever is blocking your path, keeping your engine warm with some simple exercises can help you maintain your momentum.

Why keep moving?

Opting to keep active instead of idling during an unplanned pause can have mental as well as physical benefits. Stopping cold can disrupt a runner’s flow and mental focus, especially during a challenging run. Maintaining some level of movement can help you keep your mind engaged and prepared to throw it back into the same gear when you start moving again. Staying active when stopped also keeps blood flowing to the muscles—resting and cooling your muscles for too long can cause a performance hit, and even increase the risk of injury, once your wait is over and it’s time to pick up the pace again. Having some simple exercises up your sleeve will help you slip into active standby mode. Consider these suggestions for coping with delays of varying durations.

Traffic signals: waits of 30 seconds to two minutes

For brief, predictable stops at city intersections, where waits to cross the street typically last mere seconds to around two minutes, running in place is probably the most intuitive and practical way to keep your body moving. Transitioning from a run to a stationary jog—and back again—maintains the flow of activity with no interruption. It’s also a form of exercise that doesn’t take up any additional space, which is important when running on busy city streets where sidewalk real estate is at a premium. Running on the spot makes it easy to gauge and manage the intensity of your movement when waiting for the light to change. Those pacing themselves by heart rate can easily adjust their effort (which could be cadence, kick height, or both) to stay in the same target heart-rate zone they were in while on the move.

Railway crossings: waits of up to five minutes

While running in place might also be appropriate to wait out zippier commuter trains, getting stuck at a rural railway crossing by a seemingly endless stream of lumbering cattle cars might call for a less monotonous approach. For medium-length pauses that are too long for running on the spot, but too short to make doubling back on your route worth your while—particularly if you’re strict about not exceeding your distance goals—a mix of exercises will keep your blood pumping and help the time pass more quickly.

Consider rotating between routines that focus on different muscle groups in one- to two-minute intervals. This might include working your core by performing a plank, followed by two minutes of dynamic stretching (targeting gluteal muscles and hamstrings for a minute each) and finishing with mobility exercises such as front- and side-leg swings.

Lift bridges: waits of 10 minutes to eternity (seemingly)

Fortunately, the longest traffic delays runners are likely to face tend to be the easiest to plan around. Such is the case with boat and ship traffic. In areas such as Ontario’s Niagara region, where the Welland Canal cuts through streets in several communities, raised lift bridges can stop runners for 20 minutes or more. The most practical option for staying in motion when a raised bridge blocks your route is to have an alternate route at the ready. Or, depending on the training-run goals, it may be worth rethinking your gameplan entirely—if the route you’ve mapped out for your two-hour long run risks leaving you stuck at a bridge at the 90-minute mark, stick to a course where exceedingly long traffic tie-ups won’t jeorpardize your training targets.

(06/19/2023) ⚡AMP
by Running Magazine
Share
Share

The benefits of adding strength training to your running routine

Running is one of the most popular sports in the world for people who want to stay fit. It offers many benefits and gives the participants lots of endorphins to get them through the day.

Although running alone is a great form of exercise, there is more you can do to become the best runner you can be. Below are some of the many benefits of adding some strength training to your normal running routine. 

Strengthen Muscles Around Joints

Because running is such a high-impact sport, runners are more likely to develop injuries like shin splints and pulled muscles. Simple strength training exercises can help build and strengthen the muscles around the joints in the knees, ankles, and hips. 

These are the areas where injuries and long-term pain can occur, so it is better to start strengthening the body before problems occur than to experience an injury and have to take time off of running. 

Increased Bone Density

Running is a sport that will keep you strong and increase your bone density, but strength training can do that as well. According to the Mayo Clinic, prolonged strength training will make your bones denser, which is important for runners.

Denser bones mean less chance of diseases like osteoporosis later on in life. That means more years of running long into the future.

Running Longevity

Runners who integrate strength training into their weekly workout schedule may be able to run for longer. Running is known to be quite hard on the body because it is so high-impact. Because of this, many runners are not able to continue running into their 40’s, 50’s, or 60’s because of injuries or long-term wear and tear. 

Doing exercises to strengthen your body early on in your running career will help you to continue running and staying fit for many more years. 

It Offers An Alternative to Running 

Even runners know that it is not good for you to run every single day of the week. Adding strength training to your routine gives certain muscles a break and offers others to get stronger. A good weight training routine interspersed with long and short runs creates a well-rounded workout routine that will keep you fit. Additionally, strength training gives your whole body a break from the intensity that running brings. The key to a good exercise routine is variety.  

Creates a Social Atmosphere

Although runners can form friendships on the running path, it is hard to have real conversations when running. Often running takes all of the breath you have and none can be wasted on conversation. 

Adding strength training to your running routine gives you and your running buddies the opportunity to chat, share running advice, and just get to know each other better.

Strength training is an activity that is growing in popularity and shows no signs of slowing down. The decision to add strength training to your routine as a runner will only help you to grow as an athlete. Once you consider these benefits, run to the gym and get a spot on the bench before they are all taken.

(06/18/2023) ⚡AMP
by Colorado Runner
Share
Share

This Groom Literally Ran to the Altar Last Weekend

He ran a marathon from his family’s lake house to the wedding venue—and then said “I do.”

People deal with pre-ceremony jitters and mark the occasion of their wedding in myriad ways. Sometimes that entails a shot of whiskey, taking a long walk, or practicing yoga. For one Chicago man, running a marathon to his wedding venue last weekend was just the ticket.

On Thursday, before saying “I do,” Chicago runner Simon Tanzman laced up a pair of black New Balance trainers and completed his “Running to the Altar” marathon, hoofing it from his family’s lake house to his wedding venue, the Morris Estate in Sawyer, Michigan. In a video interview with ABC 57 just 24 hours before the wedding, Tanzman told the local news station how he got the idea to tackle this nuptial run. “So this started because about a year ago I decided to just randomly see about how far was it from our cabin in Sawyer, Michigan to the wedding venue, and it was 21 miles—almost a marathon, but 5 miles short,” he said. “Probably a stupid idea, but I was like, ‘Hey babe, what would you think?’ ‘Whatever you want, babe.’ And here we are.” 

Holly Hurston fully supports her husband’s running goals. She said, “He just really loves to challenge himself, and any kind of goal he can attain … he’s not crazy.”

By the time the festivities began late Saturday afternoon, the groom was all cleaned up and dressed to the nines in a light gray suit with purple accents, dancing up a storm with his bride. You’d never know he’d just pulled off such a daunting athletic feat. 

Tanzman started running as a hobby a few years ago to get in shape and says he fell in love with the sport. Including his run to the altar, he’s run five marathons, three official races, and two solo, self-created challenges. The first of those runs, taken up early in the pandemic when most races and events were canceled or virtual, was one Hurston created for him, called the “Hippity Hoppity Holly Half.” 

She made a custom race T-shirt for Tanzman, and had him run a path along Lake Michigan, waiting for him along the course with water, Gatorade, and snacks, “just always being there for him, showing my support and love for him,” she said.

“I couldn’t have done it without her driving around the course,” said Tanzman.

That kind of mutual love and support surely bodes well for the couple’s marriage, and is sure to give the newlywed wings at Tanzman’s next race, October’s Chicago Marathon

(06/18/2023) ⚡AMP
by Runner’s World
Share
Share

Elisha Barno becomes winningest men’s runner in Grandma’s Marathon history

 The country’s 12th largest marathon represented by 56 different countries was welcomed back into the Northland on Saturday morning, Grandma’s Marathon.

During the full marathon in the elite men’s division, Elisha Barno continued to bring his best to the race earning his fifth, first place finish at Grandma’s Marathon with a PR of 2:09:14.

Barno shaved 18 seconds off of his previous time and currently owns three of the top four finishes at Grandma’s Marathon.

The Kenyan is now also the winnigest men’s runner in the history of Grandma’s Marathon.

(06/17/2023) ⚡AMP
by Alexis Bass
Share
Grandmas Marathon

Grandmas Marathon

Grandma's Marathon began in 1977 when a group of local runners planned a scenic road race from Two Harbors to Duluth, Minnesota. There were just 150 participants that year, but organizers knew they had discovered something special. The marathon received its name from the Duluth-based group of famous Grandma's restaurants, its first major sponsor. The level of sponsorship with the...

more...
Share

Kimutai wants to emulate Wanyonyi ahead of Budapest

Fast-rising Kelvin Koech Kimutai is looking to emulate former world under-20 800m champion Emmanuel Wanyonyi in the two-lap race. Kimutai, who also won the East Africa 800m title, has set his focus to represent Kenya at the World Athletics Championships in Budapest Hungary, in August.

To realize his dream, Kimutai is hoping to finish on the podium when he lines up at the national athletics championships next week at the Nyayo Stadium in search of the qualifying time for Budapest.

Last Saturday, he finished second in both the 400m and 800m during the AK Central Rift Championships at the Kipchoge Keino stadium in Eldoret. “I managed to double in the 400m and 800m finishing second but I want to run well and be in position one at the national championships next week,” he noted.

The 17-year-old says he wants to run well so that he can qualify for world championships come August. He said he is motivated by the consistency he has displayed in his past assignments.

“I won my first medal at East Africa Championships in Tanzania and went on to win in Lusaka during Africa U-18/20 Championships. These wins have motivated me to look for more accolades,” said Kimutai.

Koech is a Form Four student at the Kosirai Secondary School in Nandi County. Wanyonyi, who has now won two back-to-back Diamond League series titles—Rabat and Paris—also attended the same school.

“My dream is to keep winning on the international stage and fly the country’s flag high. Wanyonyi, who is my role model and a former schoolmate inspires me with his performance,” he revealed.

(06/17/2023) ⚡AMP
by Africa-Press
Share
World Athletics Championships Budapest 23

World Athletics Championships Budapest 23

From August 19-27, 2023, Budapest will host the world's third largest sporting event, the World Athletics Championships. It is the largest sporting event in the history of Hungary, attended by athletes from more than 200 countries, whose news will reach more than one billion people. Athletics is the foundation of all sports. It represents strength, speed, dexterity and endurance, the...

more...
Share

Samuel Naibei set to run at next Nairobi Marathon

Iten International Marathon champion Samuel Naibei has confirmed participation at next Nairobi City Marathon.

Speaking in Iten on Thursday after receiving his Sh1 million cheque for winning the inaugural Iten race in December last year, Naibei said he has set his focus to compete in the Nairobi International Marathon.

“I will be competing at the Nairobi Marathon that will mostly be concentrated on the Expressway” he said.

“Just a month ago, I competed at the Nelson Mandela Half Marathon in South Africa, which I won in  61 minutes. I am ready to improve on it.”

Naibei won the men’s race in Iten while Caroline Jepchirchir ruled the women’s category.

In Iten, Naibei edged out experienced marathoners on his debut including Albert Kangogo among others in a time of 2:08:43. Joshua Kogo came second in 2:10:35 while Kangogo completed the podium positions in 2:11:46.

Naibei said they are on course as far as training is concerned and promised to do well in Nairobi. “Running 2:08 in Iten is easy but not so good for me. I want to do more,” he said.  “We are running well in this region because coaches are doing a great job.”

(06/17/2023) ⚡AMP
by Emmanuel Sabuni
Share
NAIROBI MARATHON

NAIROBI MARATHON

Nairobi Marathon is an annual road running competition over the marathon distance held in October in Nairobi, Kenya. First held in 2003, the competition expanded and now includes a half marathon race along with the main race. It was part of "The Greatest Race on Earth", fully sponsored by Standard Chartered Bank....

more...
Share

Rodgers Kwemoi to make half marathon debut at Antrim Coast Half Marathon

The 2016 World Under-20 10,000m champion Rodgers Kwemoi will make his first half marathon appearance this year at the Antrim Coast Half Marathon, a World Athletics elite event, on August 27.

Kwemoi had a successful outing last season, reigning supreme at the N Kolay Istanbul half Marathon and later finishing second at the Ras Al Khaimah half Marathon in the United Arab Emirates.

He opened his 2023 season with a 10th-place finish in the 10,000m at the 31st Kanakuri memorial middle-and long-distance Invitational Meet.

He then finished ninth in the 10,000m at the 1st Nittaidai Challenge Games before finishing third at the 67th Central Japan Corporate Teams Athletics Championships.

He will be looking for his first win when he takes on opponents in the Irish capital for the first time.

Another athlete who has confirmed participation is Great Britain’s Callum Hawkins who will be opening his season at the event.

His last race was last year’s Valencia half Marathon where he fizzled out to finish in a disappointing 28th place.

The 2017 Marugame half-Marathon champion will be looking for a fresh start when he takes on his opponents. He returns to Ireland after a seventh-place finish during last year’s event.

(06/17/2023) ⚡AMP
by Samuel Nganga
Share
MEA ANTRIM COAST HALF MARATHON

MEA ANTRIM COAST HALF MARATHON

The MEA Antrim Coast Half Marathon 2022 has been approved by World Athletics as an Elite Event. The World Athletics certified course takes in some of the most stunning scenery in Europe, combined with some famous landmarks along the route. With it's flat and fast course, the race is one of the fastest half marathons in the world. Starting...

more...
Share

Danish dad smashes stroller half-marathon record

Breaking records in marathon running is no easy feat, but Danish distance runner and new dad Jacob Simonsen managed to do just that, in a rather unconventional way. With his one-year-old son, Viggo, safely tucked in a jogging stroller, Simonsen blazed through the Aarhus City Half Marathon on June 11, setting an unofficial stroller half-marathon Guinness World Record of 68:04.

Simonsen, 28, shattered the previous record by a whopping 34 seconds, averaging a speed of nearly 19 km/hr around Aarhus. Simonsen is quite an established runner domestically, earning the title of Danish champion at the 2023 Copenhagen Marathon, where he placed ninth overall in 2:14:46. He has also represented Denmark at the 2019 and 2023 World Cross-Country Championships.

Before the race, he told Danish reporters that he isn’t used to running with a stroller, but thought it would be a fun challenge with his newborn son. His main concern heading into the race was making sure his son didn’t wake up from his nap unhappy about this endeavour. Luckily, things went as planned. “Viggo was a champ throughout the race,” said Simonsen. “He seems to have inherited his father’s sense of adventure and love for the thrill of running.”

Typically, stroller runners start at the back, but to ensure fair competition and Simonsen’s bid for the record, he was granted a position at the front. He also had another runner follow him to capture the attempt on video and make the feat official, a requirement for a Guinness World Record.

Simonsen finished fifth overall, only a minute and a half behind the winner, Omar Hassan, who won in 66:31.

(06/17/2023) ⚡AMP
by Running Magazine
Share
Share

Is Wavelight technology good for the sport?

Last week at the Paris Diamond League, we witnessed one of the most extraordinary single-day spectacles in the history of the sport. Over the course of two hours, two world records and a world best were shattered; the races were nothing short of spectacular, particularly when Faith Kipyegon skilfully closed the gap on the Wavelight during the final two laps, leaving Ethiopia’s Letesenbet Gidey in the dust and achieving the seemingly impossible: a new women’s 5,000m world record.

The question of whether Wavelights are beneficial for the sport remains subjective, with opinions among track fans varying. On one hand, they enhance the performance and make races more engaging for spectators at the track or watching from home. On the other hand, they provide a precise pacing strategy for elite athletes, potentially facilitating faster times and diminishing the traditional element of intense competition.What is Wavelight technology?

Wavelight technology, named for the Mexican Wave, was introduced by World Athletics in 2019. It serves as a tool for athletes and spectators, offering assistance with pacing and providing a visual representation of the race’s progression. A wave of lights appears along the inside edge of the track, moving at the desired pace for the race. Typically used in distance events like the 800m, 1,500m, or 5,000m, these lights are programmed to signify specific benchmarks, such as world championship standards, meeting records or world record times.Pros

People are drawn to track and field events to witness athletes breaking records, and Wavelight can serve as a valuable tool for athletes to gauge their paces and attempt to break records. A notable example: at the Paris Diamond League on June 9, where Jakob Ingebrigtsen of Norway and Lamecha Girma of Ethiopia ran ahead of the lights to set new records in their respective races. In Girma’s case, the lights pushed and challenged him throughout the 3,000m steeplechase, with Girma narrowly staying ahead in the final 100m to break the previous world record by one second.

Girma’s reliance on the lights became evident as his pace dropped off after 1,000m, and he had to dig deep to maintain the pace set by the flashing lights. Without them, it is unlikely he would have achieved the record.Track and field has faced challenges since the departure of Usain Bolt in 2017, with the sport seeking its next superstar. The success of major events like the World Championships and the Olympic Games significantly increases the sport’s popularity.

World Athletics recognizes the importance of world or national records in the Diamond League circuit, which contribute to increased viewership. The implementation of Wavelight technology allows athletes to run faster and challenge these record times, catering to the audience’s desire for exciting and fast-paced performances.While not every race will produce record-breaking times, Wavelight enhances the potential for thrilling performances that captivate viewers and generate greater interest in the sport.

Cons

When Ingebrigtsen shattered Daniel Komen’s two-mile record, which had stood for 26 years, my immediate thought was how fast Komen could have run with today’s technology. Komen had pacers guide him through the first 2,000m before running the final kilometre alone against the clock. Similarly, Ingebrigtsen had pacers until around the 2,000m mark, but they gradually dropped off, leaving him with a lead of 10-15 metres over the lights.

Depending on the race style or purpose, I believe Wavelight can have a positive impact on the sport. But they also detract from what track and field is fundamentally about—the world’s best athletes competing against one another. Watching a Diamond League event where one athlete outpaces the rest of the field by 15 to 20 seconds in the 3,000m steeplechase does not benefit the sport. While celebrating superstars is important, track and field legends like Komen, Kenenisa Bekele, Genzebe Dibaba and David Rudisha never had events specifically set up for them to chase world records.

They achieved their records in the heat of competition, racing against other competitors. This is where I believe Wavelight technology crosses a line.A compelling comparison was published in Track & Field News in 2020, analyzing the current and former 10,000m world records—Joshua Cheptegei’s record with pace lights versus Bekele’s record without them. The analysis revealed that Cheptegei maintained much more even splits than Bekele, with a variance of less than a second (0.8s) between his kilometres, which is truly remarkable. In contrast, Bekele’s variance was five times greater, with a difference of nearly five seconds between his fastest and slowest kilometres.I am not suggesting that Wavelights are ruining the sport of track and field, but I believe their use should be limited to specific situations, such as aiming for world standards or being present only during the final lap or two of distances ranging from 1,500m to 10,000m.

By implementing such limits, World Athletics can strike a balance between using technology for pacing assistance and preserving the essence of competitive racing.

(06/17/2023) ⚡AMP
by Running Magazine
Share
Share

Snow causes course change at Leadville Marathon

The Leadville Race Series crew has been putting in the work on Mosquito Pass (which sits at 13,185 feet) for this Saturday. However, despite their best efforts to clear Mosquito Pass, Mother Nature has prevailed with heavy snow and freezing temperatures and the Life Time Leadville Trail Marathon & Heavy Half presented by La Sportiva will unfortunately not be able to reach the summit of Mosquito Pass on Saturday. 

The team has altered both courses to turn around slightly below the summit and additional mileage has been added elsewhere to maintain course distances of 26.2 and 15.7 miles respectively.

Race Director Tamira Jenlink’s note: 

Hello Leadville Race Family! We look forward to seeing you on the start line of the 2023 Life Time Leadville Trail Marathon presented by La Sportiva on Saturday!

This year has most certainly kept true to the nature of Leadville with snow still falling above 11,000′ as I write this. Our crews have used every ounce of GRIT, GUTS and DETERMINATION possible to remove the last 1.5 miles of snow on Mosquito Pass. While this is still a bit short of the top, we will absolutely not disappoint! We have made minor modifications to the course to ensure every mile will continue to deliver those lung busting climbs, and spectacular views you have been training for, while ensuring your safety and overall experience. 

Don’t forget your mittens and maybe a jacket as you may very likely have the quintessential experience of ! running in the snow! See you on Saturday!

(06/16/2023) ⚡AMP
by Colorado Runner
Share
Leadville Trail Marathon

Leadville Trail Marathon

Run through the historic mining district’s challenging old mining roads and trails, and hit a high of 13,185 feet at Mosquito Pass during the Blueprint for Athletes Leadville Trail Marathon or Heavy Half Marathon. The views will leave you breathless, if you’re not already. This exciting race is hosted in the Historic Mining District located on the east side of...

more...
Share

Allyson Felix speaks out for change after death of former teammate

U.S. Olympic legend Allyson Felix has spoken out, emphasizing the need for better maternity care for black women in America to ensure that the death of her former teammate Tori Bowie is not in vain. Bowie tragically died at the age of 32 last month due to complications during childbirth.

In an article for Time Magazine, Felix, a seven-time Olympic champion, expressed her concern, saying, “Three gold medalists from that 4x100m relay team in Rio set out to become mothers. All three of us, all Black women, had serious complications. Tori passed away. We’re dealing with a Black maternal health crisis. We have three Olympic champions, and we’re still at risk.”

In 2018, Felix gave birth prematurely at 32 weeks, after being diagnosed with pre-eclampsia, a potentially life-threatening pregnancy condition characterized by high blood pressure. Tianna Madison (formerly Bartoletta), another member of Felix and Bowie’s gold-medal-winning 4x100m relay team, also revealed that she faced a near-death experience during childbirth, after going into labour at 26 weeks.

Felix brought attention to data from the Centers for Disease Control and Prevention (CDC) in 2021, which showed that the maternal mortality rate for Black women in the U.S. is 2.6 times higher than that for white women. Similarly, a 2021 study by the University of Oxford demonstrated that Black women in Britain were four times more likely to die during pregnancy and childbirth than white women.

Underlining the urgency of the situation, Felix stated, “There needs to be a change, now, especially in light of Tori’s tragic passing.” Felix also mentioned celebrities Serena Williams and Beyonce, both of whom had near-death complications during pregnancy. “I hate that it takes Tori’s situation to bring attention to this issue,” writes Felix. “But often, it serves as a wake-up call.”

Expressing her concern about having more children, Felix called on the medical community to address the challenges faced by Black women. “Doctors need to have conversations with pregnant Black women and educate them about the signs to look for during pregnancy,” writes Felix. “We are at a greater risk of experiencing these complications.”

Despite the challenges, Felix remains hopeful that “things can get better.” She expressed her hope that Bowie’s death will result in much-needed changes to health care for Black women.

(06/16/2023) ⚡AMP
by Running Magazine
Share
Share

Sebastian Coe welcomes perfect stage for the world’s best athletes to shine at WCH Budapest

“With the introduction of the super-fast Mondo track of the National Athletics Center, the stage is set for exhilarating battles and historic performances at the upcoming World Athletics Championships in Budapest,” said World Athletics President Sebastian Coe after running the first lap on the new track, accompanied by local young athletes.

The build up through the one-day meetings of the Wanda Diamond League and the Continental Tour have seen some thrills and spills already.

And you don’t need to wait long for finals. They have been set throughout the Championships from the first day, Saturday 19 August. All athletes are looking for a loud crowd to keep them focused on medals and records.  But a passionate home crowd is super important to Hungarian athletes and their performances.

On day one, the men’s shot put is the first final in the stadium – defending champion Ryan Crouser (USA) broke the world record recently and will duel with two-time world champion Joe Kovacs (who may be in a USA vest but has family ties much closer to here – his grandfather is from the village of Szentpéterfa in Hungary).

For those who want a weekend of watching the strongest men in athletics, Sunday 20 August features the men’s hammer throw.  

“I don’t need to tell the people of Hungary that there is a huge national tradition in this event. Five of Hungary’s 10 Olympic athletics gold medals are for the hammer. And Hungary’s very own Bence Halász, who won the European Athletics silver medal in Munich last year and bronze at the World Championships in Doha in 2019 will be wanting his home crowd to give him a little extra muscle,” added President Coe.

The National Athletics Center in Budapest, a brand new, purpose-built facility, is emerging as the Central European region's athletics stronghold.

“As Budapest and the whole country prepares to welcome athletes from more than 200 countries; for Central European fans this is a unique opportunity to see the world’s best athletes compete in their own region. My message to all of you is don’t miss out. Book your tickets and your place in history now,” – added the World Athletics President

This historic occasion marks the first time in the 40-year history of the World Athletics Championships that a Central European country has been granted the opportunity to host the world's third-largest sporting event.

"We are organizing the biggest sporting event of the year, and the level of interest we have already witnessed is extraordinary. With tens of thousands of international fans and our very own passionate Hungarian supporters, we have already sold over 190,000 tickets.

The World Championships will be broadcast to an estimated one billion viewers worldwide, bringing immeasurable value and pride to Hungary," stated Kristóf Szalay-Bobrovniczky, Minister of Defence and responsible for Sport and the World Athletics Championships Budapest 23 organization.

The Minister encouraged fellow sports enthusiasts to witness the remarkable performances of Hungarian athletes firsthand, cheering them on throughout the thrilling opening weekend and celebrating their potential podium finishes.

On Saturday, the track that witnessed Sebastian Coe's inaugural lap will be open for everyone to experience, ahead of the world's top athletes competing in August. The National Athletics Centre's family opening day on June 17 invites participants to enjoy the track and engage in races, free of charge. Additionally, participants can seize the opportunity to purchase tickets for the World Athletics Championships in Budapest, from August 19 to 27, at an exclusive 50% discount. Secure your tickets now at tickets.wabudapest23.com.

(06/16/2023) ⚡AMP
by World Athletics
Share
World Athletics Championships Budapest 23

World Athletics Championships Budapest 23

From August 19-27, 2023, Budapest will host the world's third largest sporting event, the World Athletics Championships. It is the largest sporting event in the history of Hungary, attended by athletes from more than 200 countries, whose news will reach more than one billion people. Athletics is the foundation of all sports. It represents strength, speed, dexterity and endurance, the...

more...
Share

Benson Kipruto shares recipe for success ahead of Boston 10k race

The 32-year-old will be competing at the Boston 10km race on June 25 where he will be up against a strong field.

The 2021 Boston Marathon champion Benson Kipruto has insisted that athletes should embrace teamwork when competing in long-distance races.

The reigning Chicago Marathon champion revealed that if the pack of athletes has a main goal, they should work together and ensure their goal is realized.

“My tip for racing with friends and teammates is if you are competing for a common target, you should help each other to half or even three-quarters of the race.

"From that point, anyone who feels strong should go…this will help the rest of the athletes to react and push to their limits. This might help them to get their personal bests,” he said.

The 32-year-old will be competing at the Boston 10km race on Sunday, June 25 where he will be up against a strong field. He plans to execute the strategy in order to set a new PB time.

The race has attracted defending champion Leonard Korir and Gabriel Geay of Tanzania who will be returning after a runner-up finish at April’s Boston Marathon. He had also previously won the B.A.A. 10K in 2018.

Decorated road racers Edward Cheserek of Kenya and Zouhair Talbi of Morocco will also be fighting for top honours. Geoffrey Koech, the winner of last year’s Boston Half Marathon, will also be competing, as will Callum Hawkins of Great Britain, twice the fourth-place finisher at the World Championships marathon.

(06/16/2023) ⚡AMP
by Abigael Wafula
Share
B.A.A. 10K

B.A.A. 10K

The 6.2-mile course is a scenic tour through Boston's Back Bay. Notable neighborhoods and attractions include the legendary Bull and Finch Pub, after which the television series "Cheers" was developed, the campus of Boston University, and trendy Kenmore Square. ...

more...
Share

Jakob Ingebrigtsen to chase his national record at Oslo Diamond League

At the Paris Diamond League last week, the incredible Norwegian athlete and Olympic 1,500m champion  Jakob Ingebrigtsen achieved a remarkable two-mile world best. On Thursday evening (afternoon for viewers in North America), the 22-year-old superstar will be competing in his home country, aiming to challenge his national record of 3:28.32 at the Oslo Diamond League.

Jakob’s WR bid

Ingebrigtsen headlines a deep men’s 1,500m field, featuring the silver and bronze medallists from Tokyo 2020, Kenya’s Timothy Cheruiyot and Josh Kerr of Great Britain. Other notable athletes are American Yared Nuguse and Mohamed Katir, who came off a Spanish national record performance over 5,000m in Florence two weeks ago, taking the win in 12:50.79. 

During the pre-race press conference, Ingebrigtsen put his confidence on display and said he’s eager to chase a personal best and even take a shot at Hicham El Guerrouj’s 1,500m world record of 3:26.00 “If I break the world record Thursday, I deserve a statue,” said Ingebrigtsen. The Bislett Games meet director responded: “If you do it, I’ll personally set up a statue outside Bislett [Stadium].”

Although there has been a lot of world record talk from Ingebrigtsen and the media, the Wavelight pace in the 1,500m will be set to the meeting record of 3:29.12, going through 800m in 1:52 and the first kilometre in 2:19. Ingebrigtsen will have to close the final 500m in 66 seconds and a sub-53-second final lap if he hopes to take down the world record. 

Canadians in Oslo

Two prominent Canadian athletes are competing at Oslo Diamond League Thursday. Olympic 200m champion Andre De Grasse looks to get his season back on track in the men’s 200m. The last year hasn’t been easy for De Grasse, changing coaches, battling injury and a slow start to the 2023 season. In his first three 200m race of the season, he has struggled to dip under the world championship standard mark of 20.24 seconds, a time he has frequently sailed under over the last two seasons. In his first Diamond League race in Doha on May 5, his turnover in the final 70 metres wasn’t there, and he faded to sixth in 20.35. It’s been three weeks since his last race, and he will come into Oslo as one of the favourites on paper, having the second-fastest personal best in the field after the young American, Erriyon Knighton.

Canadian mile and 1,500m record holder Gabriela DeBues-Stafford had a successful outing in her Diamond League return in Florence two weeks ago. After a full year off due to injury, the 27-year-old Olympic finalist ran to a season’s best 4:03.64 over 1,500m. She will come into the Oslo Diamond League as the top-ranked woman in the mile event. This race in Oslo should be more tactical and better suited for DeBues-Stafford’s racing style than the 1,500m in Florence, which resulted in a new world record for Faith Kipyegon. 

Two other athletes who will be a tough test for DeBues-Stafford are Jessica Hull, who recently set an Australian record of 3:57.29 in Florence, and Ethiopian rising star Birke Haylom, who ran a giant personal best of 3:57.66 for third place at the Rabat Diamond League. DeBues-Stafford’s mile best is 4:17.87 from Monaco Diamond League in 2019, but any result under 4:23 for her would be a step in the right direction as she continues to prepare for the 2023 World Athletics Championships later this summer. 

(06/15/2023) ⚡AMP
by Marley Dickinson
Share
Share

The 22nd KATA Time Trail in Thika Kenya saw many seasonal bests for 10k

The June Kenyan Athletics Training Academy Time-Trial took place on Thursday in Thika with a majority of the athletes attaining their Season Best.

Peter Mwaniki clocked 29:33.6 to win the 10kilometres while upshot Levis Kuria clocked 14:59.6 as his Personal Best in ruling the 5Km when the monthly event were staged on the The Mang'u - Ndarugo Road on Thursday morning.

In Women, Catherine Njihia was unchallenged in the 10Km trial clicking 34:26.7 followed by Maureen Nairesiae who clocked 41:49.8 while Nancy Githaiga closed the category in 45:38.7

10Km

1. Peter Mwaniki 138 - 29:33.6

2. Peter Wanyoike 139 - 29:38.7

3. Zakaria Kirika 115 - 29:41.6

4. Raphael Gacheru 117 - 30:02.1

5. Peter Mburu 144- 30:16.5

6. Eston Mugo 136 - 30:29.0

7. John Kuria 142 - 31:05.0

8. Evans Kiguru 122 - 31:38.8

9. Anthony Mukundi 108 - 32:08.1

10. Alfred Kamande 126 - 33:06.0

11. Paul Nganga 135 - 34:22.2

12. Catherine Njihia 141 - 34:26.7

13. Inertia Mugethi 129 - 35:33.6

14. Maureen Nairesiae 140 - 41:49.8

15. Ismael Mburu 111 - 45:33.7

16. Nancy Githaiga 120 - 45:38.7 

5Km

1. Levis Kuria 84 - 14:59.6

2..Fredrick Kiprotich 124 - 15:09.8

3. Amos Chirchir 114 - 16:31.5

4. Paul Kariuki 107 - 17:11.8

5..Peter Mukundi 17:26.5

6. Caren Chepkemoi   138 - 18:56.6

(06/15/2023) ⚡AMP
Share
KATA Time Trial Series

KATA Time Trial Series

The Kenyan Athletics Training Academy (KATA) in Thika Kenya stages a monthly time trial. Starting Sept 2021 this monthly event is open to anyone who would like to get an official time on a acurant course. Results will be published at My Best Runs so race directors and other interested people can see what kind of shape our participants are...

more...
Share

2023 Western States 100 Women’s Preview

The 2023 Western States 100 is just around the corner and we’re here to take a look at the pointy end of this year’s women’s field. Before we get started, in case anyone needs a reminder of this unique, point-to-point, net downhill course, here are the stats for the standard course: 100.2 miles, 18,000 feet of climbing, and 22,000 feet of descending.

At the time of writing this, we don’t know if the huge snows of this winter or last year’s wildfire on the course will necessitate any significant course modifications for this year’s running. However, we know the race organization is doing everything they can to host the race on the normal course. We also know that those conditions will likely play into the competition, with snow present on the first 25 miles of the course for a spicy warm-up, as well as miles of wildfire-exposed course that’s likely to make the middle miles feel more severe than normal. And, also, we are expecting the normal race-day heat.

Last year’s race further showed how much faster the Western States women’s field has gotten in recent years. While Ellie Greenwood’s 2012 course record of 16:47 has remained untouched, 15 of the 24 fastest women’s times at the race have been logged in just its three recent races — 2019, 2021, and 2022 — with those 15 times logged by 13 different women. Ruth Croft’s 2022 winning time of 17:21 was the third-fastest women’s time ever while fifth-place Emily Hawgood’s 18:16 would have won the women’s race in all but 10 other years.

We’re in for one heck of an exciting women’s race at this year’s Western States 100. None of last year’s top-four women are returning while everyone who finished between fifth and ninth will be returning. Lining up aside those five will be another half dozen women, each of whom could make a push for the podium, including a couple of the world’s best 100-mile racers at the moment. Another dozen strong women will add to the excitement in running for the top 10.

As you’d guess, iRunFar will be there to report firsthand on all the action as it unfolds starting at 5 a.m. U.S. PDT on Saturday, June 24. Stay tuned!

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

Emily Hawgood – 5th, 18:16:02

Well, look at that, Zimbabwe’s Emily Hawgood comes into the 2023 Western States 100 as the top returning women’s runner after her fifth-place finish last year. That fifth place is no fluke as over the past two years, Hawgood has been seventh at the 2021 Western States 100 as well as taking 10th and sixth at the past two UTMBs. Living over here in the U.S., she ran and won the same local 50k both last year and this February.

Leah Yingling – 6th, 18:32:31

After many years of quieter success, Leah Yingling made herself known with a great 2022 season. In addition to taking sixth at Western States in 2022, she was third at the Bandera 100k, third at the Transgrancanaria Advanced 60k, second at the Canyons 100k, and 19th at the Trail World Championships 80k. She’s started her 2023 just as strong with a second place at the Way Too Cool 50k in March and a win at the Bull Run Run 50 Mile in April.

Taylor Nowlin – 7th, 18:46:42

Although she’s run ultras since at least 2016, I’d have to say that 2022 was Taylor Nowlin’s best season to date. Not only did she take seventh in her 100-mile debut at Western States, she also took fourth at the Black Canyon 100k and ninth at CCC. We can’t find any race results for Taylor so far this year, so we’ll have to wait until race day to find out what kind shape she’s in.

Camille Herron – 8th, 18:51:54 (2022 post-race interview)

What a journey it’s been for Camille Herron at Western States! She DNFed in both 2017 and 2019 before finishing in 27:28 in 2021. She kept at it last year, finishing eighth in 18:51. I’d hypothesize that what’s sure to be a snowy course in 2023 could challenge that inspiring progression, but she’ll surely come into the race fit if her recent racing is any indication. In December she clocked 13:02 for 100 miles at the Desert Solstice races before setting the 48-hour world record of 270.5 miles this March.

(06/15/2023) ⚡AMP
by Bryon Powell
Share
Western States 100

Western States 100

The Western States ® 100-Mile Endurance Run is the world’s oldest and most prestigious 100-mile trail race. Starting in Squaw Valley, California near the site of the 1960 Winter Olympics and ending 100.2 miles later in Auburn, California, Western States, in the decades since its inception in 1974, has come to represent one of the ultimate endurance tests in the...

more...
Share

Olympic gold medalist and top coach Harvey Glance dies at age 66

Former American sprinter and international coach Harvey Glance, who helped to propel Grenada's Kirani James to world and Olympic glory, has died at the age of 66 after suffering a cardiac arrest.

Tributes are being paid to the three-time Olympian and Olympic gold medalist following his death on Monday (June 12).

Glance underlined his talents at the Auburn University in the United States where he achieved four sprint National Collegiate Athletics Association titles.

He won the 100 meters gold at the US Olympic Trials in Eugene to secure his place on the team for the Montreal 1976 Olympics.

After finishing fourth in the 100m final, Glance teamed up with Johnny Jones, Millard Hampton and Steve Riddick to win the men’s 4x100m title.

Glance claimed 100m silver and 4x100m gold at San Juan 1979 Pan American Games.

He won his first world gold in 1987 when he linked up with Lee McRae, Lee McNeill and Carl Lewis to be crowned 4x100m champions before securing another Pan American Games 4x100m title in Indianapolis that same year.

His coaching career began at Auburn University, first as assistant coach before stepping up to become head coach.

In 1997, Glance became head coach at the University of Alabama where he worked with several top athletics including James.

He was notably the men's assistant coach for sprints and hurdles at the Beijing 2008 Olympics and head men's coach at the 2009 World Championships in Berlin.

After retiring from the University of Alabama, Glance continued to coach James, who claimed the world 400m crown in 2011, the Olympic 400m title at London 2012 and achieved further global medals in the one-lap event between 2015 and 2022.

Grenada’s Minister for Youth, Sports and Culture Ron Redhead was among those to pay tribute to Glance.

"I extend heartfelt condolences to the family, colleagues to the family, colleagues and friends of Mr Harvey Glance, one of our top-ranked athletic coaches, whose untimely passing has truly shocked the entire sporting fraternity," said Redhead.

"Mr Glance displayed the highest level of sportsmanship in coaching athletic greats such as our Olympic champion Kirani James and many other athletes across the globe.

"On behalf of the Ministry of Education, Youth, Sports, and Culture, I offer deepest sympathy to all his loved ones, and I pray that the almighty comforts you in this time of grief and immeasurable loss."

Alabama track and field head coach Dan Waters said Glance had "left a lasting mark" on university's athletics programme and described him as a "true legend in the sport".

"He impacted so many people in the track world, and his spirit will always live with us," added Waters.

"He was such a charismatic person and always left a positive impact on everyone he encountered over the years."

(06/15/2023) ⚡AMP
by Geoff Berkeley
Share
Share

Top Kenya names bow out of world athletics marathon team

Kenya has been forced to make changes to its marathon squad for the World Athletics championships in Budapest in August after the biggest names bowed out of the team.

Last Friday Athletics Kenya (AK) picked Kelvin Kiptum, the world's second fastest marathon runner, and the women's world marathon record holder Brigid Kosgei for the August 19 to 27 championships.

But the pair, along with 2023 London marathon silver medalist Geoffrey Kamworor, withdrew in quick succession, forcing Athletics Kenya to name new replacements on Wednesday.

"We selected the best runners we have for the marathon, but we cannot force them to compete in Budapest," Paul Mutwii, the AK director of competitions, told AFP on Thursday.

However Kiptum, who was expected to make his international debut for Kenya, told AFP he had not reached a conclusive agreement with AK over his availability for Budapest.

Titus Kipruto, the 2022 Milan marathon champion, will lead the men's team, alongside Timothy Rono and Joshua Belet.

Reigning Tokyo marathon champion Rosemary Wanjiru is retained in the women's team that also includes former world half marathon bronze medalist Selly Chepyego Kaptich and Shyline Jepkorir Toroitich.

(06/15/2023) ⚡AMP
Share
World Athletics Championships Budapest 23

World Athletics Championships Budapest 23

From August 19-27, 2023, Budapest will host the world's third largest sporting event, the World Athletics Championships. It is the largest sporting event in the history of Hungary, attended by athletes from more than 200 countries, whose news will reach more than one billion people. Athletics is the foundation of all sports. It represents strength, speed, dexterity and endurance, the...

more...
Share

2023 Western States 100 Men’s Preview

The Western States 100 is set for 2023. The iconic point-to-point, net-downhill course takes in 100.2 miles, 18,000 feet of climbing, and 22,000 feet of descending, as it starts at the Palisades Tahoe ski resort in Olympic Valley, California, and finishes at Placer High School in Auburn.

Environmental conditions will play into the race’s competitive story this year. With record snowfall throughout the upper elevations of the Sierra Nevada, the mountain range through which the race travels, runners will encounter plenty of snow over the course’s first quarter, along with numerous high water crossings lower down as all that snow melts.

Some 16 miles of the course were burned over by last fall’s Mosquito Fire, leaving miles of shade-less terrain. And of course, there will probably be weather at play, with the event’s notorious heat likely to encompass the middle and lower elevations of the course.

The men’s race at last year’s Western States 100 was sharp, with just 50 minutes separating the first and 10th finishers. Seven of that stellar line-up are back this year, as well as some serious additions like the U.K.’s Tom Evans, French-Canadian Mathieu Blanchard, and Dakota Jones.

Although there are notable absentees including reigning champion Adam Peterman and course-record holder Jim Walmsley, the depth of this men’s field suggests it could be an even tighter race this year.

As you’d guess, iRunFar will be there to report firsthand on all the action as it unfolds starting at 5 a.m. U.S. PDT on Saturday, June 24. Stay tuned!

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

Be sure to check out our in-depth women’s preview to learn about the women’s race and, then, follow our live coverage on race day!

The top 10 runners in the 2022 race were invited to return for 2023. Unfortunately, reigning champion Adam Peterman is out with injury, and seventh-place Vincent Viet of France has opted not to return. It also looks like fifth-place Drew Holmen has withdrawn, as he just finished fifth at the Trail World Championships 80k, held in Austria 15 days before Western States.

Hayden Hawks – 2nd, 15:47:27

Last year’s second-place man, Hayden Hawks, was pretty jovial in his post-race interview about not being able to best race winner Adam Peterman. But without the reigning champion present on the start line, this could be Hawks’s year. Despite struggling with the heat last year, his finish time knocked two hours off his eighth-place finish from 2021, and there are lots of indicators that he could have more to offer on this course.

Some of his previous top performances include a 5:18 win at the 2020 JFK 50 Mile and a win at the 2018 Lavaredo Ultra Trail. So far this year, he’s warmed up by winning the Canyons 50k and taking second at the Tarawera Ultramarathon 100k.

Arlen Glick – 3rd, 15:56:17

Arlen Glick surpassed a lot of people’s expectations when he took third at Western States last year. Although he went into the race with bag of form in the 100-mile distance — having won the Javelina 100 Mile, the Mohican 100 Mile and the Burning River 100 Mile all in 2021 — this was his initiation into mountainous ultrarunning. He took to it very well, running a stormer to place third, and has since logged more mountain miles, taking second in the Run Rabbit Run 100 Mile later in 2022, before returning to the 2022 Javelina 100 Mile to place third.

Tyler Green – 4th, 15:57:10

Tyler Green took fourth at Western States last year, and forced third-place Arlen Glick into an uncomfortable sprint finish as he closed on him in the race’s final moments. In terms of placing, he was back from his second-place finish in 2021, but improved his finish time by about 14 minutes in his third go at the race. In 2019, he placed 14th in a time of 16:51, in what was a very fast year.

Following on from Western States last summer, he had a below par run at the 2022 UTMB, making it just inside the top 50, but showed he is back on form with a third-place finish at the 2023 Transgrancanaria. Last year in his pre-race interview he spoke about stepping back from his day job of teaching to focus more on track coaching and his own running, so that may have allowed him to come into this year’s race with better preparation than previous years.

Ludovic Pommeret (France) 

Ludovic Pommeret, sixth at last year’s Western States, went on to inspire veteran racers everywhere with a commanding win at the 2022 TDS at age 47 — almost an hour clear of second place on the demanding route. Some of his other top performances include a win at the 2016 UTMB, where he also took fourth in 2021, and a win at the 2021 Diagonale des Fous.

He’s probably at the other end of the spectrum of Arlen Glick, in that his best performances have been on courses more mountainous than this one, but he’s still not to be underestimated.

Not many ultra-trail runners have made Kilian Jornet sweat to the degree that French-Canadian Mathieu Blanchard did at last year’s UTMB. The two battled it out all day for a close finish, in which Blanchard took second place — under the existing course record — thus earning his Golden Ticket into Western States. He’s been mixing it up a lot this year, taking second in the 146-mile Coastal Challenge Expedition Run stage race in Costa Rica, third in the Marathon des Sables, and running 2:22 in what looked like a fairly casual effort at the Paris Marathon.

(06/14/2023) ⚡AMP
by Sarah Brady
Share
Western States 100

Western States 100

The Western States ® 100-Mile Endurance Run is the world’s oldest and most prestigious 100-mile trail race. Starting in Squaw Valley, California near the site of the 1960 Winter Olympics and ending 100.2 miles later in Auburn, California, Western States, in the decades since its inception in 1974, has come to represent one of the ultimate endurance tests in the...

more...
Share

How to keep your rhythm when traffic stalls your run

Nothing puts a cold stop to a good warmup run like the sudden flash of a traffic warning light. From short, frequent waits at downtown intersections to longer holdups at railway crossings, to drawn-out delays at lift bridges where ships saunter by at a snail’s pace, pauses caused by traffic are a reality for every runner at some point. When waiting out whatever is blocking your path, keeping your engine warm with some simple exercises can help you maintain your momentum.

Why keep moving?

Opting to keep active instead of idling during an unplanned pause can have mental as well as physical benefits. Stopping cold can disrupt a runner’s flow and mental focus, especially during a challenging run. Maintaining some level of movement can help you keep your mind engaged and prepared to throw it back into the same gear when you start moving again. Staying active when stopped also keeps blood flowing to the muscles—resting and cooling your muscles for too long can cause a performance hit, and even increase the risk of injury, once your wait is over and it’s time to pick up the pace again. Having some simple exercises up your sleeve will help you slip into active standby mode. Consider these suggestions for coping with delays of varying durations.

Traffic signals: waits of 30 seconds to two minutes

For brief, predictable stops at city intersections, where waits to cross the street typically last mere seconds to around two minutes, running in place is probably the most intuitive and practical way to keep your body moving. Transitioning from a run to a stationary jog—and back again—maintains the flow of activity with no interruption. It’s also a form of exercise that doesn’t take up any additional space, which is important when running on busy city streets where sidewalk real estate is at a premium. Running on the spot makes it easy to gauge and manage the intensity of your movement when waiting for the light to change. Those pacing themselves by heart rate can easily adjust their effort (which could be cadence, kick height, or both) to stay in the same target heart-rate zone they were in while on the move.

Railway crossings: waits of up to five minutes

While running in place might also be appropriate to wait out zippier commuter trains, getting stuck at a rural railway crossing by a seemingly endless stream of lumbering cattle cars might call for a less monotonous approach. For medium-length pauses that are too long for running on the spot, but too short to make doubling back on your route worth your while—particularly if you’re strict about not exceeding your distance goals—a mix of exercises will keep your blood pumping and help the time pass more quickly.

Consider rotating between routines that focus on different muscle groups in one- to two-minute intervals. This might include working your core by performing a plank, followed by two minutes of dynamic stretching (targeting gluteal muscles and hamstrings for a minute each) and finishing with mobility exercises such as front- and side-leg swings.

Lift bridges: waits of 10 minutes to eternity (seemingly)

Fortunately, the longest traffic delays runners are likely to face tend to be the easiest to plan around. Such is the case with boat and ship traffic. In areas such as Ontario’s Niagara region, where the Welland Canal cuts through streets in several communities, raised lift bridges can stop runners for 20 minutes or more. The most practical option for staying in motion when a raised bridge blocks your route is to have an alternate route at the ready. Or, depending on the training-run goals, it may be worth rethinking your gameplan entirely—if the route you’ve mapped out for your two-hour long run risks leaving you stuck at a bridge at the 90-minute mark, stick to a course where exceedingly long traffic tie-ups won’t jeorpardize your training targets.

(06/14/2023) ⚡AMP
by Paul Baswick
Share
Share

Fridah Chepkite Lodepa gunning for a seventh Lewa Safari Marathon title

Decorated Fridah Chepkite Lodepa will head for a seventh title in the 24th edition of Lewa Safari Marathon to be held at the Lewa Conservancy in Isiolo County on June 24.

The mother of three embarked on intense training on January 10 at her base in Iten with her Cloud Nine Athletics Club in readiness to defend the women’s 42Km category she dominated last year in the annual race whose proceeds are channeled towards wildlife conservation.

“I’m already in shape now, the remaining three months I’ll work on speed. I’ll also do long runs for endurance and mileage,” the triple Standard Chartered Marathon champion told Standard Sports.

In a press launch in Nairobi yesterday, Lewa Wildlife Conservancy CEO Mike Watson said they are targeting between 1000-1200 athletes in this year’s race whose theme is ‘Ditch the desk, run for the wild.’

(06/14/2023) ⚡AMP
by Ochieng Oyugi
Share
Safaricom Lewa Marathon

Safaricom Lewa Marathon

The first and most distinctive is that it is run on a wildlife conservancy, which is also a UNESCO world heritage site. The Lewa Wildlife Conservancy is home to a number of endangered and threatened species- and also a catalyst for community development for its neighboring communities. For the past 17 years, funds raised from the marathon have gone...

more...
Share

Five elite women to watch in 2023 Grandma's Marathon

Back-to-back defending Grandma’s Marathon champion Dakotah Lindwurm will attempt to become the third woman to ever win the race three times this week, and the first to three-peat since Mary Akor in 2009.

Lindwurm, the former hockey goaltender out of Eagan, Minnesota, is the favorite again in the elite women’s field for the 47th Grandma’s Marathon, which gets underway at 7:45 a.m. on Saturday in Two Harbors. The winner is estimated to arrive at the finish line at Canal Park in Duluth around 10:10 a.m.

Akor, of the U.S., went back-to-back-to-back in 2007, 2008 and 2009, while Lorraine Moller of New Zealand was the first woman to three-peat from 1979-1981.

Here’s a look at the top contenders from the women’s elite field that are vying for the $10,000 first-place prize:

Five elite women to watch at 2023 Grandma’s Marathon

The Defending Champ

Dakotah Lindwurm, 28, United StatesPersonal record: 2:25:01 (2022 Grandma’s Marathon).

Two of Lindwurm’s fastest marathon times have come at Grandma’s, with her winning time last year being the second-fastest time in Grandma’s Marathon history — 33 seconds behind Kellyn Taylor’s record of 2:24:28 set in 2018. Lindwurm, who won in 2021 in 2:29:04, became the first Minnesotan to win Grandma’s Marathon that year since Janis Klecker in 1987. Lindwurm recently finished 26th at the Boston Marathon in 2:33:53.

The Past Champion

Pasca (Myers) Jerno, 36, United StatesPR: 2:33:43 (2014 Grandma’s Marathon)

Jerno is a 2014 Grandma’s Marathon champion, having posted a PR that still stands for her today. The Kenyan-born American beat out then-race record-holder Sarah Kiptoo (whose 2013 time still ranks fourth) for the title that year. Jerno has posted two top-10 finishes since winning in 2014, taking eighth in 2019 (2:36:13) and sixth in 2021 (2:36:48). In 2021, she also posted a seventh-place finish in the Chicago Marathon (2:32:51).

The Contender

Grace Kahura, 30, KenyaPR: 2:30:32 (2021 New York City Marathon)

Whether it’s been Grandma’s Marathon or Garry Bjorklund Half Marathon, Kahura has challenged for the podium, but only landed on it once. That was her Duluth debut in 2017 when she finished third in the half. Since then she’s finished fourth in her last three visits — Grandma’s in 2018 and 2021 and the Bjorklund a year ago. She ran Grandma’s in 2:33:34 back in 2021. That same year she set her PR in New York, finishing ninth.

The Up and Comer

Gabriella Rooker, 35, United StatesPR: 2:29:44 (2022 California International Marathon)

Like Lindwurm, Rooker wasn’t always a runner. Rooker is a three-time NCAA Division III individual and team gymnastics champion from Wisconsin-La Crosse. Grandma’s Marathon in 2021 was her running debut. She finished 26th with a time of 2:56:27, but came in 10th last year in 2:34:59. Her PR in California last year is the second best PR in the field behind Lindwurm, but still 4:43 back.

The Sleeper

Anne-Marie Blaney, 29, United StatesPR: 2:31:32 (2023 Boston Marathon)

Blaney bested Lindwurm back in April at the Boston Marathon, finishing two places higher in 24th and 2:21 faster. This will be Blaney’s first time in Duluth running Grandma’s Marathon, where she will need to shave another 6:31 to match Lindwurm’s winning time last year. Recent marathon results for Blaney include a fourth-place finish at the Ottawa International Marathon in 2022 (2:34:38) and 22nd place in the Chicago Marathon in 2021 (2:40:24).

(06/14/2023) ⚡AMP
by Matt Wellens
Share
Grandmas Marathon

Grandmas Marathon

Grandma's Marathon began in 1977 when a group of local runners planned a scenic road race from Two Harbors to Duluth, Minnesota. There were just 150 participants that year, but organizers knew they had discovered something special. The marathon received its name from the Duluth-based group of famous Grandma's restaurants, its first major sponsor. The level of sponsorship with the...

more...
Share

Runners: use yoga and meditation to improve their mental game

JN Yoga and meditation are powerful practices that can enhance a runner’s focus and mental toughness during a race. Anyone who’s tried tackling a 5K PB or reached a marathon finish line knows just how important mental resilience is to performance. By incorporating yoga and meditation into your routine, you can cultivate a calm and focused mind, improve your ability to cope with discomfort and reduce the effects of nerves on race day. 

Runner and yoga instructor Katherine Moore explains that the practice of deep breathing while moving through challenging yoga postures teaches runners how to remain calm during difficult workouts and races.

“When you get into challenging poses, it’s not easy. You have to relax your mind, deepen your breath and stay calm,” she says. “There’s always a point in a race when your brain says ‘Get me out of here, I’m done!’ If you can get comfortable in the discomfort, you can start to move through that.” 

Not convinced? Here are four ways yoga and meditation can improve your mental toughness on race day.

Cultivating mental focus 

Yoga and meditation promote mindfulness, which is the practice of bringing one’s attention to the present moment. By practising mindfulness, runners learn to focus on their breath, body sensations, and thoughts without judgment. This heightened awareness helps runners stay present during a race, preventing their minds from wandering and enabling them to concentrate on their performance and strategy.

Managing discomfort

Pushing through intense efforts during a run or race is just as mentally challenging as it is physically challenging. Yoga and meditation teach runners to develop a better relationship with discomfort. Through breathing exercises and body awareness techniques, runners can learn to observe sensations of discomfort without becoming overwhelmed or consumed by them. This mental resilience allows runners to endure physical challenges with a greater sense of calm and control.

Stress reduction

Many runners struggle with pre-race jitters and anxiety. Yoga and meditation are well-known for their stress-reducing benefits. These practices activate the relaxation response in the body, which helps reduce stress hormones and promotes a sense of calm and well-being. By incorporating regular yoga and meditation sessions into your training, you can mitigate race-related stress and approach races with a clearer and more focused mindset.

Visualization and positive affirmations

Yoga and meditation provide an ideal platform for runners to visualize their race success and cultivate positive affirmations. During meditation, you can visualize yourself crossing the finish line strong, overcoming challenges and achieving your goals. Positive affirmations, such as repeating motivational statements, can help boost self-belief and mental toughness, empowering runners to stay determined and focused even in the face of adversity.

Incorporating yoga and meditation into your training routine is beneficial for physical performance and mental well-being. By cultivating focus, managing discomfort, reducing stress and visualizing success, these practices provide you with valuable tools to improve your mental toughness in workouts and races. 

Meet Katherine Moore

Moore got into running when she was 18, after moving to Vancouver, and ran her first marathon in New York City in 2005. She progressed in the sport, eventually running a 2:47 marathon, crossing the finish line of the 2010 Toronto Waterfront Marathon as the first Canadian female. Having been a yoga instructor for several years already, Moore eventually combined her two passions and created the KM Run Club in Vancouver, where runners meet for workouts and yoga classes.

To learn more about Moore, her run club, and her yoga teaching, head to her website at runningintoyoga.ca or check out her YouTube channel for daily yoga and pilates workouts.

(06/13/2023) ⚡AMP
by Brittany Hambleton
Share
Share

U.S. sprinter Tori Bowie died in childbirth at home, autopsy reveals

U.S. sprinter Tori Bowie‘s death at age 32 was the result of complications during childbirth at her Florida home, according to an autopsy report by the Orange County Medical Examiner Office.

The report, obtained by USA Today, says Bowie was carrying a “well-developed fetus” at about eight months into her pregnancy when she died during labour at her home in Winter Garden, Fla. Her body was discovered May 2 as part of a welfare check by sheriff deputies, who were responding to reports of a woman who had not been seen for several days.

The medical examiner ruled Bowie’s death as “natural” and said complications during labour could have included eclampsia and respiratory distress. (Eclampsia is characterized by seizures related to a spike in blood pressure during pregnancy and can lead to coma, brain damage and death if not treated, according to the Preeclampsia Foundation. The foundation describes the condition as rare in the developed world and is “usually treatable if appropriate intervention is promptly sought.”)

Bowie was a three-time Olympic medallist who took gold in the 4x100m as a member of the U.S. relay team at the 2016 Rio Games. In addition to topping the podium in the relay in Rio, Bowie captured silver in the 100m and bronze in the 200m at the 2016 Summer Olympics.

The news of her death last month dealt a shocking blow to the track-and-field community in the United States and around the world. “We’ve lost a client, dear friend, daughter and sister,” Icon Management, Bowie’s management company, said in a statement confirming the athlete’s death. “Tori was a champion…a beacon of light that shined so bright! We’re truly heartbroken and our prayers are with the family and friends.”

Originally from Sand Hill, Miss., Bowie attended Pisgah High School. There, she earned state titles in the 100m, 200m, 4x10m relay and long jump. Earning a full athletic scholarship at the University of Southern Mississippi, she twice won gold in the long jump at the NCAA Women’s Indoor Track and Field Championship. According to her official bio at USA Track and Field, Bowie was first athlete from the University of Southern Mississippi, male or female, to sweep the long jump NCAA titles at both the indoor and outdoor events in a single season, a feat she accomplished between 2011 and 2010.

Bowie bookended her triumphs in Rio by taking bronze in the 100m at the 2015 World Athletic Championships in Beijing, and topping the podium in the 100m at the World Championships in London in 2017.

(06/13/2023) ⚡AMP
by Paul Baswick
Share
Share

Trio of past champions highlights five elite men's runners to watch in 2023 Grandma's Marathon

Three former champions are among the top contenders to claim victory in the men’s elite field of the 2023 Grandma’s Marathon.

Dominic Ondoro, Elisha Barno and Milton Rotich are all entered for the 47th running of Grandma’s Marathon, which will get underway at 7:40 a.m. Saturday in Two Harbors. The winner is estimated to arrive at the finish line at Canal Park in Duluth around 9:50 a.m.

Ondoro is the defending champion and owner of the two fastest times in Grandma’s Marathon history. Barno is a four-time champion and Rotich is the 2021 winner. The three runners account for seven of Kenya’s eight straight victories in the race.

Here’s a look at the top male contenders in this year’s field, who are vying for the $10,000 first-place prize:

Five elite men to watch at 2023 Grandma’s Marathon

The Defending Champ

The defending champion of Grandma’s Marathon owns the two fastest times in event history, breaking the 33-year race record of Dick Beardsley (2:09:37) in 2014 with a time of 2:09:06. Ondoro nearly broke his own record last year when he won his second Grandma’s title in 2:09:34. That’s the second-fastest time ever. Ondoro comes to Duluth off a win in the Houston Marathon back in January, posting a time of 2:10:36.

The Hall of Famer

Elisha Barno, 38, KenyaPR: 2:09:32 (2018 Houston Marathon)

From 2015 through 2018, Barno owned Grandma’s Marathon, winning it a record four straight times. His reign ended in 2019 when he finished a disappointing 99th, however, he returned in 2022 to finish fourth with a time (2:10:22) that was faster than three of his four victories in Grandma’s. Barno’s time of 2:10:06 in his 2018 win ranks fourth all-time. He will be inducted into the Grandma’s Marathon Hall of Fame on Friday prior to race day.

The Comeback

Milton Rotich, 37, KenyaPersonal record: 2:08:55 (2013 Casablanca Marathon)

The 2021 winner of Grandma’s Marathon in 2:13:04, Rotich was unable to finish last year’s race after an injury forced him to withdraw halfway through. Rotich hasn’t raced since toeing the starting line at the 2022 Grandma’s Marathon. He also did not compete in any official races in between the 2021 and 2022 Grandma’s Marathons. He’s trying to become the eighth man to win multiple Grandma’s Marathons.

The Newcomer

Thomas Kiplagat, 36, KenyaPR: 2:06:00 (2019 Seoul Marathon)

Kiplagat brings the fastest personal record among the men’s elite runners to Grandma’s Marathon in 2023. His win in 2019 in Seoul, South Korea, is among the 200 fastest marathon times ever run. In 2022, he finished second in the Gyeongju International Marathon in Seoul and is coming off a ninth-place finish in the Doha Marathon in Qatar, where he finished in 2:16:48.

The Contender

Kevin Lynch, 29, United StatesPR: 2:09:13 (2022 Big Bear Marathon)

The last American man to win Grandma’s Marathon was Chris Raabe in 2009 with a time of 2:15:13. Lynch, who is making his Grandma’s debut, owns the fastest personal record of the elite American men in this year’s field. His time from the mostly downhill Big Bear Marathon last year is the fourth-fastest time ever for an American man. He recently won the 2023 Salt Lake City Marathon in 2:21:42.

(06/13/2023) ⚡AMP
by Matt Wellens
Share
Grandmas Marathon

Grandmas Marathon

Grandma's Marathon began in 1977 when a group of local runners planned a scenic road race from Two Harbors to Duluth, Minnesota. There were just 150 participants that year, but organizers knew they had discovered something special. The marathon received its name from the Duluth-based group of famous Grandma's restaurants, its first major sponsor. The level of sponsorship with the...

more...
Share

81-year-old bricklayer becomes Comrades Marathon’s oldest finisher

An 81-year-old bricklayer has become the oldest person to complete South Africa’s storied Comrades Marathon, finishing this year’s 87.7-km run from Pietermaritzburg to Durban in 9:26:10.

Sunday’s history-making run by Johannes Mosehla, who hails from the South African city of Polokwane, marked the 10th time the speedy senior has completed the Comrades Marathon, the world’s largest ultra-marathon. According to comments Mosehla made at Monday’s awards breakfast at Durban’s Elangeni Hotel on Monday, this year’s Comrades won’t be his last.

“I feel strong,” South Africa’s news24 reported Mosehla as saying. “I could run it again!” he added, confirming that he plans to return to Comrades in 2024.

He told those at the breakfast that there are no shortcuts to becoming Comrades’ oldest finisher: “My secret is to train. You can’t win without training,” said Mosehla, who has been running since 1963 and continues to train three times a week, covering distances from five to 32 km.

Comrades alternates between the “down” course, which was run this year and is so-named for its relative descent in elevation, and the “up” course, which begins in Durban and ends in Pietermaritzburg.

Noting he was proud to pull off his record-breaking effort “for the whole country,” Mosehla said he hopes his run sends the message that people “must not look for a number or age. I am 81, but I must not look at that number. I must be controlled by my body. When I am still strong, I must not look at my age.”

Mosehla’s run broke the decades-old record set by Comrades legend Wally Hayward, who at age 80 crossed the finish line of the 1989 Comrades Marathon less than two minutes before the 11-hour cutoff time.

Hawyard’s wasn’t the only record to fall at Sunday’s race. Last year’s winner, Tete Dijana of Rustenburg, South Africa, defended his Comrades crown in 5:13:58, shaving more than four minutes off the “down” record set by David Gatebe in 2016.

Gerda Steyn ran this year’s course in 5:44:56, breaking the women’s “down” record set by fellow South African runner Frith van der Merwe in 1989 by nearly 10 minutes.

(06/13/2023) ⚡AMP
by Paul Baswick
Share
Comrades Marathon

Comrades Marathon

Arguably the greatest ultra marathon in the world where athletes come from all over the world to combine muscle and mental strength to conquer the approx 90kilometers between the cities of Pietermaritzburg and Durban, the event owes its beginnings to the vision of one man, World War I veteran Vic Clapham. A soldier, a dreamer, who had campaigned in East...

more...
Share

World championship silver medalist suspended for evading doping test

On Monday morning, the Athletics Integrity Unit (AIU) announced the provisional suspension of Jamaican 400m runner and 2022 world championship silver medalist Christopher Taylor for evading and refusing to submit to a sample collection, stemming from an incident in November 2022.

Taylor, an Olympic and World Championships finalist in the men’s 400m, may face a four-year ban if he is found guilty; he has not competed since Aug. 30, 2022. At the 2022 World Championships, he anchored the Jamaican 4x400m team to a silver medal.

The suspension

According to the Jamaica Observer, Taylor was contacted in November by anti-doping officials, who had turned up to conduct a test at his home in Kingston, Jamaica (the location he had indicated on his whereabouts form). When the officials arrived, Taylor was at the Norman Manley International Airport in Kingston, waiting to catch a flight to the U.S. 

If an athlete is not where they say they are when anti-doping officials show up, it counts as a missed test. Typically, a first or second offence does not carry any penalty, but if an athlete misses three tests during a 12-month period, that constitutes a whereabouts violation, resulting in an automatic period of ineligibility.

However, in Taylor’s case, he is believed to have violated WADA Anti-Doping Code Article 2.3, which speaks to purposely “evading, refusing or failing to submit to sample collection,” resulting in a mandatory two- or four-year ban. If Taylor can establish that the rule violation was not intentional, the period of ineligibility may be reduced.

Taylor’s case

Sports lawyer Paul Greene, who has previously represented high-profile athletes, Shelby Houlihan and Peter Bol, has been representing Taylor. In the interview with the Jamaica Observer, Greene says that upon discovering that Taylor was at the airport, the doping control officer tracked him down, but Taylor refused to test because he didn’t want to miss his flight. Taylor assumed this would simply count as one of an allowable three whereabouts violations, and Greene claims Taylor would have consented to the test if he’d known his behaviour would be interpreted as an attempt to avoid being tested.

Before being notified of the suspension, Greene admitted there are some grey areas in the interpretation of rules differentiating a whereabouts failure from an attempt to evade testing, and that Taylor could either avoid any penalty or be slapped with a multi-year ban.

(06/12/2023) ⚡AMP
by Running Magazine
Share
Share

Sha'Carri Richardson nominated for BET Sportswoman of the Year Award

Track and Field has two representatives as Sha'Carri Richardson and Allyson Felix have been nominated for 2023 BET Sportswoman of the Year Award.

Sha'Carri Richardson's continued relevance in sports and entertainment isn't stopping anytime soon, as she has been nominated for the BET Sportswoman of the Year Award.

Richardson is a nominee alongside prominent sports personalities such as Serena Williams and Allyson Felix. Others nominated are Alexis Morris, Angel Reese, Candace Parker, and Naomi Osaka, who are all worthy of winning the award.

It's the second consecutive year Richardson will be in the nominee list, as she lost to Osaka in 2022.

Richardson has an unbeaten record in the 100m this year and has a world-leading time of 10.76s. She has clocked the fastest times this season, both legal and wind-aided, making her a favourite to win the US title in a few weeks.

Her last race at the Star Athletics Speed Series saw her win the 100m final in an effortless windy 10.73s (2.6), which speaks volumes of being the most in-form female sprinter in the world this year.

(06/12/2023) ⚡AMP
by Funmilayo Fameso
Share
10,695 Stories, Page: 1 · 2 · 3 · 4 · 5 · 6 · 7 · 8 · 9 · 10 · 11 · 12 · 13 · 14 · 15 · 16 · 17 · 18 · 19 · 20 · 21 · 22 · 23 · 24 · 25 · 26 · 27 · 28 · 29 · 30 · 31 · 32 · 33 · 34 · 35 · 36 · 37 · 38 · 39 · 40 · 41 · 42 · 43 · 44 · 45 · 46 · 47 · 48 · 49 · 50 · 51 · 52 · 53 · 54 · 55 · 56 · 57 · 58 · 59 · 60 · 61 · 62 · 63 · 64 · 65 · 66 · 67 · 68 · 69 · 70 · 71 · 72 · 73 · 74 · 75 · 76 · 77 · 78 · 79 · 80 · 81 · 82 · 83 · 84 · 85 · 86 · 87 · 88 · 89 · 90 · 91 · 92 · 93 · 94 · 95 · 96 · 97 · 98 · 99 · 100 · 101 · 102 · 103 · 104 · 105 · 106 · 107 · 108 · 109 · 110 · 111 · 112 · 113 · 114 · 115 · 116 · 117 · 118 · 119 · 120 · 121 · 122 · 123 · 124 · 125 · 126 · 127 · 128 · 129 · 130 · 131 · 132 · 133 · 134 · 135 · 136 · 137 · 138 · 139 · 140 · 141 · 142 · 143 · 144 · 145 · 146 · 147 · 148 · 149 · 150 · 151 · 152 · 153 · 154 · 155 · 156 · 157 · 158 · 159 · 160 · 161 · 162 · 163 · 164 · 165 · 166 · 167 · 168 · 169 · 170 · 171 · 172 · 173 · 174 · 175 · 176 · 177 · 178 · 179 · 180 · 181 · 182 · 183 · 184 · 185 · 186 · 187 · 188 · 189 · 190 · 191 · 192 · 193 · 194 · 195 · 196 · 197 · 198 · 199 · 200 · 201 · 202 · 203 · 204 · 205 · 206 · 207 · 208 · 209 · 210 · 211 · 212 · 213 · 214


Running News Headlines


Copyright 2024 MyBestRuns.com 24,205