Running News Daily

How to Properly Prepare for Hot-Weather Races

Ah, summertime! It's one of the best seasons for long trail runs, but it's also the hottest and one of the most difficult times to train.  

As temperatures and UV indices climb, runners in many regions can feel the dew point explode, and that can make it seem like any semblance of fitness gained over the winter and spring is suddenly gone. We can all recall an early summer run that makes us not only question our confidence, but whether we're going to make it through the next few months.

There are notoriously warm races on the horizon, and there's a lot of talk about heat and how to mitigate it: sauna training, layering, topical cooling-all the tools to get amateur and elite athletes alike through challenging conditions. Many of the runners who just raced the Western States 100 had relied on mid-afternoon runs when temperatures were at their highest, as well as sauna or hot water immersion training. The race, as with many other summer and early fall races, typically boasts soaring high temperatures along sections at lower elevations.

For decades, the three most-watched sporting events worldwide-the Summer Olympics, FIFA World Cup, and the Tour de France-are typically held during the hot summer months of the Northern Hemisphere. However, prior to 2012, most of the scientific literature on heat acclimation for athletes was based on laboratory testing and controlled environments, and not from real competitions in scorching conditions. With eight of the hottest years in recorded human history having been logged since 2015, global sport organizations such as the International Olympic Committee have finally placed enormous emphasis on providing up-to-date guidelines and recommendations in order to keep athletes safe.

The COVID-19-delayed Tokyo Olympics in 2021 were the hottest Games in modern history with temperatures soaring into the mid-80s and humidity hovering at 82 percent during the women's marathon. The good news is that it sparked considerable discussion and hypothesizing in sport-science communities about best ways for the athletes and their teams to prepare and endure heat. Ultrarunners everywhere watched as the world's best distance runners implemented topical cooling techniques such as pre-competition ice vests and bags of ice during the marathon-a relatively new or at least a more aggressive tactic to attenuate the impact of heat before and during competition.

Heat is considered an equalizer, an element that everyone has to manage, no matter if you're attempting to train or race through it. But does it have to be a performance-sapping equalizer? Can heat training (potentially year round) be viewed as an opportunity to improve fitness, tolerance, and mental strength for challenging race day conditions?

How Heat Impacts Performance

First up, let's discuss what happens when athletes exercise in the heat. Blood flow to the skin, as well as sweat rate, increase to promote heat dissipation. While aimed at keeping the human body safe, these processes increase physiological strain and the chance for dehydration in prolonged endurance events, leading to a subsequent increase in cardiovascular strain. This creates a chain reaction that negatively impacts aerobic performance. Researchers globally agree that the most salient way to lessen the strain that heat imposes is to perform a heat acclimation period ahead of race day.

Improvements in aerobic performance and thermal comfort achieved through heat acclimation are bolstered by these processes, as outlined in a 2011 scientific article from the U.S. Army Research Institute of Environmental Medicine.

Heat Acclimation

Let's dive even further into what the science says about heat acclimation, when and how to implement it, and what athletes of all levels can do to mitigate heat stress before, during, and after exposure to a hot endurance event.

A study published in the British Journal of Sports Medicine in 2015 provided the first-of-its-kind, gold-standard consensus recommendations for heat acclimation, and remains one of the most cited pieces of recent literature regarding training and competing in heat, along with Julien Periard's comprehensive review from 2021 for the American Physiological Society. In both reviews, the authors discuss heat acclimation, hydration, and cooling strategies as the pillars of successfully competing in the heat.

The authors report that most adaptations happen within the first week and more slowly within the following ten days. In order to achieve near complete adaptations to fully optimize aerobic performance, athletes need to plan for two weeks of focused acclimation. A pre-Tokyo Olympics study from 2020 suggests following the gold standard of 10-14 days of long-term heat acclimation followed by a shorter five-day reacclimation period just ahead of competition (during the taper period) in order to get the most out of "peak weeks" of training without compromising the health of the athlete with the added stressor of heat training.

It is important to note that the average loss of heat acclimation is roughly two-point-five percent per day following 48 hours without exposure to heat. But reacclimation happens quickly. The rate of decline varies from individual to individual and typically occurs at a slower rate than induction to heat acclimation.

The literature favors training in the same environment as the upcoming race, and if that isn't possible, training indoors in a heated room is the next best option. These once-a-day sessions should last at least 60 minutes, at an easy effort, while keeping a close eye on heart rate (preferably at about 75 percent of max heart rate). Athletes should expect to see their heart rate decrease as adaptations continue to occur, and as such, the duration or intensity of the session should be increased in order to maintain the training stimulus.

What if you don't have access to the same outdoor environment nor the set-up to train in a heated room? A study from 2007 demonstrated that 12 sessions of post-exercise sauna bathing at approximately 190 degrees Fahrenheit for 30 minutes at a time over the course of three weeks enhanced endurance performance.

What about dry heat versus humid heat and acclimating to either? The science demonstrates that acclimating to dry heat improves exercise in humid heat and vice versa. But acclimating in humid heat evokes higher skin temperatures and circulatory adaptations. In other words, the stereotypical dad statement: "But it's a dry heat!" holds somewhat true.

Are there benefits to heat acclimation when your race is in temperate or cool environments? A study from 2010 on cycling performance demonstrated a five percent increase in VO2max in cool conditions versus an eight percent increase in hot; a six percent improvement in time-trial performance in cool conditions vs. an eight percent improvement in hot; and an equal increase in power output at lactate threshold in both cool and hot conditions of five percent.

Hydration

Training in hot conditions increases sweat rate, which leads to progressive dehydration (if fluid intake is not increased), causing a similar cascading effect that is essentially the reverse of what happens during heat acclimation: decrease in plasma volume, evaporative heat loss, and cardiac filling all leading to a reduction in capacity to tolerate the effort in the heat.

A 2015 study in the British Journal of Sports Medicine underscores the importance of starting training or competition in the heat in a well-hydrated state with sodium supplementation before and during the event, minimizing body water mass losses during prolonged exercise in the heat, and being sure recovery hydration regimens include sodium, carbohydrates, and protein.

A 2010 study published in the Journal of Applied Physiology demonstrated enhancement and acceleration of heat adaptations, as well as further increases in blood plasma volume by taking in a protein-carbohydrate mix (0.3g of protein/kg of body weight and 3.6kcal of carbohydrate/kg of body weight) within 10 minutes of heat training.

Cooling Strategies

Numerous studies underscore that cooling strategies implemented immediately before, during, or after competition should be used in addition to heat acclimation, not as substitutes. Cooling strategies provide the most benefit during sustained exercise, but should not be used for sprinters. They include both external methods like ice bandanas and saturated towels, cold water immersion, fanning, topical menthol sprays, and internal options such as the ingestion of cold fluids or ice slurries. (Did someone say post-run slushies?!)

Ice bandanas and saturated towels demonstrate the ability to lower skin temperature (without lowering muscle temperature and risking injury) and effectively lower cardiovascular strain. Ice slurries have been shown to be more effective at cooling athletes than cold fluid ingestion, as the latter has also shown reductions in sweating and evaporation. The literature encourages combining techniques (external and internal), as doing so has a higher cooling capacity than the same techniques used in isolation.

A meta-analysis from 2020 found that topical menthol spray caused cooler thermal sensation and improved thermal comfort, but no significant differences in sweat production, core temperature, or heart rate were demonstrated. Findings showed external application, warmer environment, and higher body mass indices as improving menthol's effects on endurance performance without compromising the body's response to the heat.

How to Apply This in Training?

For athletes targeting a warm or hot race, we have a few options in how to structure heat acclimation. As a coach, I recommend against adding in heat acclimation as a novel stimulus without an anticipated hot race on the calendar, because most athletes still have a lot of other low-hanging fruit to grab first. (Looking at you, quality sleep!). If you are a highly trained athlete, chat with your coach prior to initiating heat acclimation in the absence of a warm-weather event on your schedule.

If you have a history of RED-S (Relative Energy Deficiency In Sport), work closely with your coach and medical team to be absolutely certain you aren't adding in too much stress to your training all at once. Taking body weight measurements can be a part of hydration monitoring, but it's important to contemplate the pros and cons of doing so. Another consideration is making sure you have a clear picture of your iron/ferritin status prior to initiating a robust heat acclimation protocol, as iron is lost through sweat.

Former Canadian track star Michael Woods wins Tour de France stage

Michael Woods, 36, of Toronto had the best day of his cycling career Sunday, winning the ninth stage of the Tour de France. The sub-four-minute miler sat patiently behind leader Matteo Jorgenson of the Movistar team, who led the stage for 47 km, taking advantage of Jorgenson’s flagging energy only 400m from the top of the mythical Puy de Dôme and surging ahead for the stage win. Woods, a former 1,500m runner and Canadian record holder, rides for the Israel–Premier Tech team.

Woods and Jorgenson were part of an early breakaway of 14 riders that also included stage nine runner-up Pierre Latour of France and third-place finisher Matej Mohoric of Slovenia, as well as Canada’s Guillaume Boivin. The Puy de Dôme is a dormant volcano in the central massif of south-central France whose summit marks the culmination of the ninth stage of the Tour, which includes a number of challenging climbs

Originally from Ottawa, Woods has held the Canadian U20 mile record (3:57.48) and U20 3,000m record (7:58.04) since 2005. He was a multi-year national champion in running and won gold at the Pan American Junior Championships during his early years. Woods ran at the University of Michigan, but transitioned from running to cycling after repeated foot injuries brought a halt to his running career; he went pro as a cyclist in 2013 and made the Canadian Olympic team for Rio in 2016. He also competed at the Tokyo 2020 Olympics, finishing fifth in the men’s individual road race.

In 2018, Woods won a stage in the Vuelta a España; like Sunday’s Tour stage win, it was at the culmination of a steep climb. He first competed in the Tour de France in 2019 (the first Canadian to compete in the Tour since 2016), riding for the US-based EF Education First team and finishing 32nd overall. He did not finish in 2021 or 2022, so Sunday’s stage victory represents a massive success for Woods, who is only the third Canadian to win a stage of the Tour, after Steve Bauer (who is now a sporting director with Israel-Premier Tech) won the first stage in 1988 and Hugo Houle won last year’s stage 16. He is also the oldest rider to win a mountaintop stage since Raymond Poulidor (who is Dutch rider Mathieu van der Poel’s grandfather) won the stage culminating atop Saint-Lary-Soulan in the Pyrenees in 1974 at age 38.

2022 winner Jonas Vingegaard of Team Jumbo-Visma retains the yellow jersey but lost about eight seconds to the Slovenian superstar Tadej Pogacar. 

Study finds blade runners do not have a competitive advantage

Are prosthetic, “man-made” limbs more efficient or powerful than biological legs? This has been debated in track and field circles for years, but recent research suggests what amputee runners have known all along–they aren’t. At least, not over 400 metres.

A recent study from the University of Colorado at Boulder found that blade runners, including the world’s fastest 400-metre sprinter, Blake Leeper of Tennessee, have no competitive advantage over non-amputee runners. Instead, they likely have a significant disadvantage.Prosthetic limbs, particularly those designed for athletic performance, have come a long way since Terry Fox made his inspiring, yet at times painful-looking, journey across Canada.

In the last decade, we’ve seen amputee runners run ultramarathons and set Guinness World Records, and many of us recall Oscar Pistorius, the double-amputee blade runner from South Africa who became the first to win a non-disabled medal at the 2011 World Track and Field Championships (he won silver in the 400m). Pistorius was later convicted of murder in the death of his girlfriend, Reeva Steenkamp, and remains in prison today.

Back in 2011, Pistorius had to take legal action against the IAAF (now World Athletics) to allow him to compete in the World Championships, since the governing body of track and field claimed his prosthetic limbs gave him an advantage over his competitors.

Leeper, who is also a double-amputee and the fastest blade runner over the 400m distance today, has faced similar rejection. He was ruled ineligible to compete at the 2020 Tokyo Olympic Games due to the perception that his “blades” gave him an unfair advantage.

The study

As it turns out, two legs do appear to be better than none, despite the incredible technology behind today’s prosthetic limbs. The study, published in the journal Royal Society Open Science, collected performance data from Leeper, Pistorius and six other bilateral amputee sprinters and compared that to the best non-amputee sprinters in the world across five performance metricLeeper also visited the researchers’ lab for a series of tests to measure his acceleration out of the starting blocks, maximum speed along straightaways and around curves, velocity at aerobic capacity and sprint endurance (all-out effort). This information was also compared to available data from elite non-amputee runners. 

The research found that runners using prostheses were 40 per cent slower out of the starting blocks, had 19 per cent slower velocity at aerobic capacity and were one to three per cent slower around curves, compared to non-amputees.

“We found that no athlete with prosthetic legs has ever performed better than elite non-amputee athletes in lab-based experiments in any measure that relates to sprinting performance,” said first author Owen Beck. 

The researchers presented their preliminary findings to the Court of Arbitration for Sport in 2020 in a bid to get Leeper to an Olympic start line, but the athlete was yet again deemed ineligible–the court ruled that his prostheses made him too tall. (The same researchers had found in a previous study that height did not provide an advantage when it comes to maximum sprinting speed, but Leeper was still ruled ineligible.)

While their results didn’t help Leeper this time, the researchers hope their work will change the conversation to provide more opportunities for amputee runners.

“A lot of assumptions have been made about running prostheses and performance with no data to support them,” said senior author Alena Grabowski, associate professor of integrative physiology at CU Boulder. “I hope this will get people to really question rules being put into place that keep athletes with disabilities from competing even when they have shown with science that they can compete fairly.”

Kilian Jornet confirms UTMB plan with entry into Eiger Ultra Trail

Kilian Jornet has confirmed he plans to be in Chamonix at the end of August to defend his UTMB title.

And he will race at this weekend’s Eiger Ultra Trail with the aim of securing the single running stone he needs to qualify for UTMB.

Return from Himalayas

Kilian Jornet is only recently back from a trip to the Himalayas, a trip that saw him survive an avalanche that carried him for 50 metres during a solo attempt on the West Ridge of Everest, and the legendary trail runner and mountaineer has told his Instagram followers that he wanted to be sure he was fully recovered.

”I wanted to see how I was feeling, how I was in my body [after the trip to the Himalayas],” he said.

‘’I have mentioned I wanted to do some long distance at the end of the season and actually I am kind of looking like I would like to do UTMB.

‘‘But I need to classify first and I need to have some points so I will try to get them this weekend at Eiger and see if I can be at Chamonix at the end of August.’’

Eiger E16 Pleasure Trail

Jornet will be taking on the E16 Pleasure Trail race on Saturday – a 16k race that is described by the UTMB as ‘perfect for short distance specialists, and for those wishing to enjoy a shorter trail at their leisure.’

Although that race may not be the most likely to feature a runner of Jornet’s calibre, as one of the top-three UTMB finishers last year he has a priority for registration for this year’s event, but he must have at least one running stone and he has chosen Eiger to achieve it.

Last year’s UTMB saw Jornet at his very best as he took his fourth race victory, set a new course record and became the first person to cover the famous course in under 20 hours.

When Jornet announced his 2023 schedule earlier in the year, the only defined race was a return to Sierre-Zinal on August 12th – a race he’s won nine times, setting the course record of 2:25:36 in 2019.

Alongside a ‘trip to the Himalayas’ Jornet said he was considering a ‘Long-distance project/race’ later in the season. That race now looks most likely to be UTMB.

Bill Rodgers is set to run his 43rd Quad-City Times Bix 7

In 1978, Bill Rodgers entered 30 road races and amazingly, astonishingly, he won 27 of them.

Over the course of his running career, he won 22 marathons, all during a thoroughly incredible 10-year period from 1974 to 1983.

He doesn’t win anything anymore, not even in his age group, but the 75-year-old Boston resident is still running, and he will be coming back to run the Quad-City Times Bix 7 for the 43rd time on July 29.

Rodgers said he thought he had done the Falmouth Road Race on Cape Cod about 35 times and the Cherry Blossom 10-miler in Washington, D.C., perhaps 30 times.

He never has entered any race as frequently as he has the Quad-City Times Bix 7, which is holding its 49th event this year. 

“And the Bix is probably the most challenging of them all,’’ Rodgers said. “But it’s a race I remember so well from that first time in 1980. I was still young and I could duke it out and I could race. Now I just try to hang on.’’

A man who once logged hundreds of miles in training each week now jogs 25 to 30 miles a week. He has done about 10 races this year, including Cherry Blossom. He said he now just went back to some of the old events he did during his heyday.

“But I’m back in the pack,’’ he said. “I’m way back in the pack because I’m 75 years old. It’s like a whole different thing. My strength used to be that I was a marathoner and I could do high mileage. I was a high-mileage runner. I wasn’t as quick as some runners, but I could do the mileage.’’

Not anymore. During the COVID-19 pandemic, Rodgers had a chance to sift through almost 50 years of running logs and he calculated that he has done more than 1,500 races and run at least 190,000 miles in his lifetime.

Most automobiles don’t last that long. And Rodgers hasn’t had the benefit of having a change of tires or periodic oil changes.

His body is feeling the effects of all that mileage. When he enters races now, he frequently finds himself trailing runners of a similar age who have fewer miles on their personal odometers.

“What I’m seeing is I see a lot of these runners who are in their 60s and 70s and they’re all ahead of me, but they just started running pretty recently or something,’’ he said.

He steps up to a new age group this year but doesn’t figure on being a contender to win it. The Quad-City Times Bix 7 course record for men ages 75-79 is 54 minutes, 58 seconds. Rodgers’ finishing time a year ago was 1:08:43.

Despite that, he still enjoys running.

“Now when I do 30 miles a week, I feel like when I was doing 100 miles a week,’’ he said. “I feel good, relatively speaking. No complaints with regards to running. I think it’s a great way to live.’’

Rodgers won the Quad-City Times Bix 7 the first two times he came here, in 1980 and 1981, and finished in the top 10 on seven occasions.

However, he is remembered almost as much for other years.

In 1995, he paused as he was coming down Kirkwood Boulevard to catch women’s leader Olga Appell just as she collapsed from heat exhaustion. He made sure that Appell received medical attention before jumping back into the race.

Stuck indoors? Some running drills to boost fitness

Some days you just don’t want to go outside. While we know running in adverse conditions can be a good mental-strength builder, even the most hardcore runners occasionally don’t want to tackle the rain/lightning/extreme heat or whatever is happening out the door. No access to a treadmill? No problem–here are some easy ways to give your fitness a boost on those rare times you just want to stay in.

Clear some space and grab your shoes (or not, these exercises all work great in bare feet) and get ready to feel a burn.

The 100-up drill

If you only have a few minutes, 100-ups are the way to go. Christopher McDougall, author of the bestselling Born to Run and Born to Run 2, swears by this exercise as a way to improve and polish your running technique. Best performed in bare feet, you can also fit it in before or in the middle of your regular run to spice things up.

Stand up tall, core engaged, shoulders back, and feet hip-width apart. Bend elbows at 90 degrees into your natural running arm swing position.

Drive your right knee up to hip height while simultaneously driving your left arm forward and up and right arm back in an arm swing, just as if you were running.

Return your foot to the starting position, landing on the ball of your foot directly underneath you. Repeat on the alternate side for 100 repetitions, 50 per side. Start slow, but feel free to increase your pace once you’ve got the hang of it.

Skipping rope

Get your heart rate soaring by jumping rope in place. Skipping is an effective cardio exercise that improves cardiorespiratory health, tones muscles, strengthens bones and boosts flexibility. You’ll feel like you’ve been sprinting and are also boosting your co-ordination, focus and body awareness. Try a 10-minute skipping workout to get started.

Burpees, burpees, burpees

You either love them or hate them–but it’s hard to ignore how effective burpees are. Burpees use a whole set of movements to target major muscle groups, including legs and hips, glutes, core, arms, chest and shoulders. While you hop, squat and push-up, you’ll burn as many calories as you would running, while getting an overall workout.

Begin in a squat position with knees bent, back straight, and feet shoulder-width apart.

Lower your hands to the floor in front of you, just inside your feet. With your weight on your hands, kick (or step) your feet back, so you’re on hands and toes (or knees) in a pushup position.

Keeping your body straight from head to heels (or head to knees), do one pushup. Drop your knees to the ground to modify, if keeping them lifted is too intense.

Jump or step your feet back to their starting position. Stand and reach your arms over your head, then jump into the air, landing where you started. As soon as you land with your knees bent, get back into a squat position and do another repetition.

The sky is the limit with burpees–do just a few to get a quick cardio boost, or spend 20 minutes leaping about and reap some serious benefits. You may just find that you’ll want to add them into your routine on sunny days as well.

John Korir eyes Chicago Marathon after second place at Boilermaker 15km race

Two times Los Angeles Marathon champion John Korir has confirmed participation in the Chicago Marathon set for October 8 in the United States of America (USA).

The younger brother to former Boston Marathon champion Wesley Korir will be seeking his maiden Chicago Marathon win after finishing third last year in 2:05.01, behind champion compatriot Benson Kipruto (2:04.24) and Ethiopia's Seif Tura, who placed second in 2:04.49.  Bernard Koech (2:07.01) and Ethiopia's Shifera Tamiru at 2:07.53 completed the top five places in last year's event.

Korir is fresh from finishing second at the Boilermaker 15km road race behind Ethiopian Jemal Yimer last Sunday.

“I was using the Sunday race as part of my training ahead of the Chicago Marathon. Last year, Chicago Marathon was too tough but I want to try my luck this year,” said Korir.

At Bolmaker’s race, Korir said he lost the title in the last kick to finish second in 42:13 behind Yimer (42:06). Kenya’s Charles Langat completed the podium in 42:28.

“He beat me in the last stretch of the race after I miscalculated. However, I thank God for the second position considering the event was very competitive,” he said.

“I normally run two marathons a year plus a few short races as built-up for the World Marathon Majors across the world. Races in the USA have always been my priority,” he added.

Korir said his aim is to once again finish on the podium but a win but if victory comes his way it will be a bonus. 

Korir has been out of competition since finishing ninth in 2:1004 in a race won by compatriot Benson Kipruto in the Boston Marathon last April.

“Before heading to Chicago, he will be competing at the Falmouth 12km race on August 20. 

In women's cadre, Kenya’s Jesca Chelangat won the Boilermakers 15km after timing 47:31. She was followed by Sarah Naibei (48:45) and Cynthia Limo (48:50).

Chelangat broke the course record set by Edna Kiplagat 13 years ago by 24 seconds. Kiplagat, who was part of the race, placed fourth in 49:10.

Sydney McLaughlin-Levrone will not run 400m hurdles at World Championships

There will be a new 400m hurdles world champion crowned at the 2023 World Championships in Budapest. The reigning world and Olympic champion, Sydney McLaughlin-Levrone, revealed she will only run the 400m flat at next month’s championships, despite an automatic 400m hurdles qualifying spot from winning the world title last year.

McLaughlin-Levrone’s coach, Bobby Kersee, confirmed her plan to the LA Times on Wednesday. Kersee said in May that McLaughlin-Levrone’s race plans for worlds in Budapest would be decided after the USA Track and Field Outdoor Championships; McLaughlin-Levrone won the women’s 400m at the U.S. trials in a personal best and world-leading time of 48.74 seconds, her first time breaking the 49-second mark for one lap of the track.

Kersee told the LA Times that the world championships schedule was not conducive to running both the 400m and 400m hurdles. The heats of the 400m hurdles start two hours and 20 minutes before the 400m semi-finals on Monday, Aug. 21. Otherwise, the two events do not overlap.

McLaughlin-Levrone’s rival, Femke Bol, of the Netherlands, who is also the 400m indoor world record holder, is planning to double in the 400m and 400m hurdles. Bol finished as runner-up to McLaughlin-Levrone’s world record of 50.68 in the 400m hurdles in Eugene last year, and has never won gold at Worlds or the Olympics in the discipline. 

No man or woman has medalled in both the flat 400m and the 400m hurdles at the same world championships. 

McLaughlin-Levrone said last fall that she wanted to add the flat 400m to her program to see what she could do. All five of her races this season have been in the 400m; most recently, she ran the second-fastest time ever by an American to win the national title. She has not raced the 400m hurdles since Aug. 8 of last year. 

The 23-year-old had a wild card spot into the 400m hurdles at worlds as defending champion, so with McLaughlin-Levrone dropping it from her schedule, this will allow another American onto the team.

Kersee also said that no decision has been made on which event(s) McLaughlin-Levrone will pursue for the 2024 Paris Olympics.

What to pack for long-distance trail runs

Renowned ultrarunner and adventurer Ray Zahab shares his advice on packing for multi-day hikes, emphasizing the importance of traveling light while carrying the essential items.

Embarking on a long-distance trail run can be exhilarating, but before you set foot on the trails, these runs require careful preparation to ensure a successful and safe experience. One critical consideration is deciding what to pack for the journey. From essential gear to nourishing fuel and hydration, the right items can make all the difference. Whether you’re a seasoned trail runner or heading out on your first hike, knowing what to pack can help you stay prepared and safe on your run.

Canadian ultrarunner and adventurer Ray Zahab has been a part of some incredible endurance feats, challenging the world’s toughest landscapes and terrains that humans had never crossed. Zahab’s most notable accomplishment is his successful completion of the Sahara Desert Crossing in 2007. Alongside two other runners, he covered a distance of approximately 7,500 km (4,600 miles) in 111 days, running the equivalent of two marathons per day.

Zahab has gained international recognition for his achievements and is an expert when it comes to packing for long-distance trail runs. With numerous expeditions under his belt, Zahab knows that the right gear can make or break your adventure.

Six hours or less

When packing for short trail runs where you’re not going to be out overnight, Zahab focuses on efficiency, carrying only the essentials. But while the distance may be relatively short, the need for preparedness and comfort on the trail is just as great as for longer trips.

Zahab suggests starting with a hydration pack like Osprey’s Duro 6L to ensure proper hydration. Osprey’s Duro 6L is Zahab’s favourite choice for daily trail runs, and its 1.5-litre water reservoir is perfect. “Staying hydrated is crucial regardless of the distance, and having a convenient way to carry water allows for easy access and quick sips along the trail,” he says.

He also advises packing moisture-wicking clothing to keep you dry and comfortable, along with a lightweight, breathable jacket in case of unexpected weather changes. “In case you run out of water or encounter an emergency, it’s great to pack a LifeStraw water filter, a small first aid kit, and a small multi-purpose pocket knife,” adds Zahab. For nutrition, he suggests carrying easily digestible snacks like energy gels, bars, or trail mix. These portable options provide a quick boost of energy when needed and are convenient to consume during short breaks on the trail.

Six to 24 hours

If you’re out on the trails for a day-long hike, packing extra safety essentials and food is crucial. “Packing for medium-length runs can be tricky,” Zahab points out. “You want to pack the essential items but keep the load manageable.”

Similar to shorter trail runs, you can limit your nutrition to easily digestible snacks like energy gels, bars, or trail mix. You’ll want to pack weather-appropriate clothing for the warm afternoons and damp or cold evenings, including lightweight, breathable layers and a jacket or shell for rain.

In addition to the previous essentials, you should bring navigation tools like a map, compass or GPS device. “I bring my Garmin Inreach with me everywhere,” says Zahab. “It’s good to have a fully-charged mobile phone for emergencies, but if there’s no cellular signal, the Inreach can still communicate.” Other essential items are a small first aid kit, sunscreen, a headlamp, a pocket knife and safety gear, like a whistle and an emergency blanket.

With more items, you’ll need a bigger vest pack to hold it all. The Osprey Duro 15 is designed for your most committed trail-running pursuits. As the miles pass and support fades further into the background, you need a reliable pack that’ll go the distance. With its 2.5-litre water reservoir and ample room for food and gear, yet a slim and stable design, the Duro 15 was designed to push the limits. The pockets are conveniently located on the hip and harness areas to give you easy on-the-move access to your snacks and gear without sacrificing your pace.

Over 24 hours to multi-day

Despite being out there for a longer duration, Zahab still believes in packing light. If you are travelling solo or in a group, you’ll need a compact and weatherproof tent or shelter and a warm and lightweight sleeping bag.

Zahab recommended packing nutrient-dense food such as energy bars, dehydrated meals and trail mix. “These food options are designed to be portable and lightweight, making them easy to carry during the run without adding excessive weight to your pack,” says Zahab. Also, pack a LifeStraw water filter or other water purification system to ensure you stay well-nourished and hydrated on the trail.

“No matter your time out there on the trail, it’s good to pack appropriate clothing for various weather conditions, including quick-drying layers, a waterproof jacket, insulated layers, and, most importantly, several pairs of socks,” stresses Zahab. Some other necessities in Zahab’s multi-day pack are a multi-use tool, a headlamp for nighttime navigation and hiking poles to help with stability.

“Other items that many of us don’t think to carry are personal items like sunscreen, insect repellent, sunglasses, a hat, toiletries, a lightweight towel and a portable wireless phone battery,” Zahab says. “Packing efficiently and prioritizing the essentials for longer hikes, you will ensure you have the necessary equipment to tackle the challenges of a multi-day hike.”

For multi-day adventures, Zahab’s go-to pack is the Talon Pro 30 from Osprey, which has 30 litres of storage for all your essentials and even extra room for additional gear for that overnighter. The Talon Pro is a lightweight pack that prioritizes comfort and dynamic movement during longer hikes on technical terrain.

Back to Berlin, Eliud Kipchoge confirms where his next race will be as he seeks to banish Boston disappointment

The world marathon champion will return to the German capital to defend his title and attempt to become the first man run an official sun 2:01 marathon

World marathon record holder Eliud Kipchoge will return to Berlin for a sixth time as he attempts to defend his title while winning win the race for a fifth time on September 25.

Kipchoge suffered an upset in his first marathon of the year when he finished sixth at the Boston Marathon in April and has chosen a tack that he is too familiar with for his next race in a bid to put the disappointment behind.

Berlin is where the Olympic champion made his major marathon debut in 2013, finishing second behind compatriot Wilson Kipsanga set a world record, but he has been unbeaten in the German capital since.

Kipchoge returned to Berlin in 2015 and 2017 and won before setting his first world marathon record the following year after clocking 2:01:39, the first athlete to run a sub-2:02 marathon.

He lowered the time even further last year, when he timed 2:01:09, and he is favourite to defend his title. There is even optimism that Kipchoge could run a sub-2:01 marathon in Berlin given the incredible limits he has pushed himself in recent years added to his well understanding of the course.

“My run has taken me across the world, along the way when you look around, there are ups and down but the path is beautiful. And right now, I run towards Paris 2024 but to achieve what inspires me in Paris, I must return to my special place. Back to Berlin,” Kipchoge said via a clip posted online by his management NN Running on Thursday.

Kipchoge is bidding to become the first marathon runner to claim a hat-trick of Olympics titles and is using the major marathons as part of his preparations for the 2024 Games set to take place in Paris, France.

London Marathon 2022 winner Amos Kipruto is among the elite Kenyan athletes who will give Kipchoge a run for his money in the German capital.

Hardrock 100 preview: will Courtney Dauwalter do it again?

The Hardrock Hundred Mile Endurance Run (HR100), known for its high altitude, deep elite field and challenging entry process, begins Friday at 8:00 a.m. E.T. This year’s event, the first ever to be live-streamed, promises to be a thriller. Runners will encounter over 10,000 metres of elevation gain while facing extreme weather conditions, navigating treacherous terrain and attempting to avoid altitude sickness.

Only 140 participants get to line up at Hardrock each year, and this year’s contenders include the remarkable Courtney Dauwalter, fresh off a jaw-dropping performance and course record at the Western States 100, and other well-known elites. The race will be live-streamed on the Run Steep Get High YouTube channel. Here’s what you need to know to follow along.

HR100 both begins and ends in Silverton, Co., and athletes are above 3,300 metres elevation for much of the race. It was founded in 1992 as a tribute to the miners who used to follow “their mules and instincts, prospecting the San Juans for gold, silver, and other metals,” the race website explains. With a finishing cutoff time of 48 hours, athletes know they are in for a long haul. The course switches directions every year, and this year runners are moving counter-clockwise around the looped course.

The women’s race

All eyes are on the phenomenal Dauwalter this year (but when are they not?) after a stunning performance three weeks ago at Western States, where she set a blistering new course record (78 minutes faster than Canadian Ellie Greenwood’s from 2012) and placed fifth overall. Canada’s Stephanie Case, who was second last year, has withdrawn from this year’s event. 60-year-old legendary ultra machine Pam Reed of Jackson Hole, Wyo., will be tackling the third part of her WSER/Badwater 135/HR100 triple this year.

Leadville, Colo.-based Dauwalter holds the course record for HR100 in the clockwise direction (26:44) from 2022; this year runners will move counter-clockwise, and that course record is 27:18 for women, set by Diana Finkel in 2009, and Dauwalter will most certainly be looking to challenge that time. Will her legs be tired? Will she win the entire thing? We can’t wait to find out.

Also from Leadville, 23-year-old trail phenom Annie Hughes won the Run Rabbit Run 100-Miler and High Lonesome 100 Mile in 2022, and the Leadville 100 Mile in 2021. She’s a high-altitude ultrarunning champ, and has also compiled some wins in really long races–she won the Cocodona 250 Mile in 2022 and Moab 240 in 2021.

If you haven’t heard of France’s Claire Bannwarth, it’s time to brush up: she was the first woman in the 432-kilometre 2022 Winter Spine Race (by more than 24 hours), and will be making her North American racing debut at HR100. Bannwarth races prolifically and runs long–she will be jumping into the Tahoe 200 Mile race a week after HR100.

Colorado’s Darcy Piceu, fresh off the waitlist, is a veteran of HR 100, with the 2023 edition being her 10th running. Piceu boasts three wins and five second-place finishes, and she was fourth in 2022.

The men’s race

With Kilian Jornet, last year’s winner (and course record holder in the clockwise direction) not returning this year, the podium seems up for grabs. None of the other top four men from 2022 will be headed to the San Juans, but a very accomplished group of athletes will be lining up and fans will be eager to see who holds up to the HR100 test.

Ohio’s Arlen Glick is a master of the 100-mile distance, running 12:57 to win the Umstead 100-miler in April and taking a speedy third at October’s Javelina 100. Like Dauwalter, Glick raced at WSER last month. He placed 14th, while he took third in 2022. Glick will be a hot contender and fascinating to watch at HR100.

California-based Dylan Bowman is a Hardrock veteran, placing second at the 2021 edition. Bowman has had a lower racing profile in the past year while working on Freetrail, a media business and trail running community. He’s been training in the San Juans pre-race and is eager to showcase his ability.

France’s Aurélien Dunand-Pallaz has over 10 years of ultrarunning success, but gained notoriety in 2021 when he took second at UTMB and won Spain’s Transgrancanaria. He missed the 2022 edition of HR100 for the birth of his child and is a favourite in his debut this year.

Oregon-based trail running legend Jeff Browning will be taking on his sixth Hardrock at age 51. Browning won in 2018, and finished fifth the past two years. In October, Browning won the Moab 240 in 57 hours, and more recently, he showcased his fitness by winning the Bighorn 100.

The monthly KATA Time Trial in Thika Kenya was the 23rd in the series

The Kenyan Athletics Training Academy (KATA) time-trial series for the month of July continued on Wednesday at Thika Stadium as the season move to a new phase.

Coming a week after engaging in tough competitions, Evans Kiguru dominated the 10,000metres event while Zakaria Kirika was comfortable in the shorter 5,000m.

Hitting the podium for the first time, Evans registered 31:38.9 to level his June’s 31:38.8 whereas Zakaria timed 15:04.8 as the duo worked to fight off the Nairobi City Marathon’s fatigue that saw them run against the elite class.

Fredrick Kiprotich emerged second behind Evans in 32:00.7 with newcomer Benard Gicheha chalking 34:32.7. Anthony Mukundi(2:24.3 in City Marathon) timed 15:32.0 while University’s National Cross-Country Champion Boniface Mungai finished third in 15:52.6

New entrant Pricilla Biwott (58) was the sole Master in 10,000m where she clocked an impressive 41:11.9 while upcoming Caren Chepkemoi timed 18:43.0 to win the women 5,000metres.

The 24th edition is scheduled for August 16thand will be held on the Ndarugo-Mangu Road, 5kilometres West of the KATA.

                10,000 Metres

1. Evans Kiguru             27             141          31:38.9

2. Fredrick Kiprotich   23             140          32:00.7

3. Benard Gicheha       33             149          34:32.7

4. Ismael Mburu         23              143          35:19.9

5. Pricilla Biwott         58              142          41:11.9

                 5,000 Metres

1. Zakaria Kirika          114             22            15:04.8

2. Anthony Mukundi 137            35             15:32.0

3. Boniface Mungai    144            25             15:52.6

4. Amos Chirchir         120            23             16:07.3

5. Peter Mukundi        125           25              17:07.0

6. Caren Chepkemoi   135          21               18:53.0

7. Nancy Githaiga        84            35               20:50.0

8. Virginia Wanjiru      136          21               21:16.4

9. Jacinta Mwende      122         21               21:29.8

Two new races announced for fans on final day of Budapest 2023 World Athletics Championships

Two new races have been announced for fans and running enthusiasts on the final day of the World Athletics Championships in Budapest.

Scheduled to be held on August 27, a distance of 2,023 meters has been planned for one while the other spans 10 kilometers.

The race begins and ends at Heroes' Square - the start and finish of the official marathon events - with participants having the opportunity to run along Andrássy Avenue and other landmarks such as the Opera House and Budapest's UNESCO World Heritage sites.

An entry fee of HUF 2,000 (£4.52/$5.84/€5.30) is needed to register for the shorter distance while the 10km race requires a fee of HUF 5,000 (£11.30/$14.60/€ 13.25).

Registration for the race will open shortly, with all participants set to receive a medal, an ASICS t-shirt and a competition package when they cross the finish line.

The Budapest 10k Mass Race, as it is officially named, will start at 10.30AM followed by the 2,023m race at 12.30PM.

The National Athletics Center, the main venue for the World Championships, held a test event last weekend with over 5,000 fans attending.

Budapest 2023 chief executive Balázs Németh said athletes and competitors were "amazed by the venue".

"This is a wonder! The athletics center was finally full of life, we got a taste of the World Championships atmosphere, and I think the competitors and spectators were amazed by the venue," Németh said, as reported by Athletics Weekly.

"We now have six weeks - even more hard work than before - of organizing the event before we start on August 19, just 41 days from now.

"The last two days have only reinforced my conviction that this is not something anyone should miss."

The World Championships is scheduled to start on August 19.

A hills-and-flats workout to build strength and speed

We tend to think of hill workouts as being separate from other speed sessions, but mixing them in with tempo work is a great way to prepare for a hilly race and build strength. This workout combines hills and flats into one fun but challenging session, giving you a chance to work on form, speed and power.

All you need to get this session done is a long enough hill that you can run for 60 seconds before you reach the top, with a relatively flat area at the top or bottom for your tempo work. The goal of the workout is to run the hills hard while focusing on maintaining good form. The tempo sessions in between are run at 10K and 5K pace (depending on the length), and the final, short and flat tempo interval is a chance to dig in and use up anything you have left in the tank.

The workout

Warmup: 10-15 minutes’ easy jog, followed by form drills

Workout:

6 x 30-second hill repeats, with an easy walk or jog back to the bottom as your rest between repeats

6-minute tempo at 10K pace, followed by 2 minutes’ rest

4 x 45-second hill repeats, with an easy walk or jog back to the bottom as your rest between repeats

4-minute tempo at 5K pace, followed by 2 minutes’ rest

2 x 60-second hill repeats, with an easy walk or jog back to the bottom as your rest between repeats

2-minute fast tempo (faster than 5K pace)

Cooldown: 10-15 minutes’ easy jog, followed by light stretching.

Kenyan trio to headline 2023 Sydney Marathon

Kenyan trio of Judith Korir, Angela Tanui and Moses Kibet will be among the elite athletes set to feature in the 2023 Sydney Marathon set for September 17.

Defending champion Kibet, the fastest marathoner on the streets of Sydney, will face competition from Ethiopia's Tamirat Tola and Tanzania's Gabriel Geay who both have personal bests of 2:03.

Eritrea's Nazret Weldu and Haven Hailu of Ethiopia will pose a big threat to Tanui, the 2021 Amsterdam marathon champion as Korir makes her debut in the Australian streets.

A new route will be used in this year's event with the race starting at Bradfield Park in Milsons Point and finish at the Opera House forecourt.

Athletes will pass by some of the most historic landmarks in Australia including the Harbour Bridge and the Opera House.

This is the second year the marathon will be vying for the Abbott World Marathon Majors (Abbott WMM).

Over the next 3 years, the Sydney Marathon will be required to meet strict criteria to achieve ‘Majors’ status by 2025.

“We are thrilled to have assembled such a high caliber field for this year’s Marathon, as we head into our second year as a candidate race for the Abbott World Marathon Majors,” race director Wayne Larden said.

“The presence of these exceptional runners is a testament to the event’s status as a world-class marathon for elite athletes, running enthusiasts and recreational runners alike," he added.

Five wins, a dislocated shoulder and the course record – Kilian Jornet at Hardrock 100

Kilian Jornet has dominated several races throughout his career and Hardrock 100 is one of the many where he has left a significant impression.

The Spaniard, widely regarded as mountain running’s GOAT (Greatest Of All Time), has triumphed five times at the iconic 102.5-mile race in the San Juan Mountains in Colorado, USA.

Jornet is the joint-most successful runner in Hardrock 100 history – which dates back to 1992 – alongside Karl Meltzer and Betsy Kalmeyer. He has won the race each time he has entered, with his first triumph coming in 2014.

Four-time Ultra-Trail du Mont-Blanc (UTMB) winner Jornet also holds the course record at Hardrock 100, completing the clockwise route in 21:36:24 last year.

Having been raised in the Spanish Pyrenees, Jornet has thrived at high-altitude races, and that ability has been apparent at Hardrock 100, which features a total elevation gain of 33,195ft and boasts a highest point of 4,048ft.

Instant impact

Jornet debuted at Hardrock 100 almost a decade ago, coming into the race off the back of wins at Zegama-Aizkorri and Marathon du Mont-Blanc in the two months prior.

He would lay down an instant marker as he romped to victory in a clockwise-record time of 22:41:00, finishing nearly two and a half hours clear of France’s Julien Chorier, the 2011 winner.

It was the first time a runner had managed sub-23 hours at Hardrock 100, with USA’s Kyle Skaggs having recorded the previous best of 23:23:10 in 2008.

The next year, Jornet claimed victory again – this time more than two hours ahead of USA’s Mike Foote – eclipsing the counter-clockwise course record on that occasion. He clocked 23:28:00, shaving just under an hour off Frenchman Sebastien Chaigneau’s 2013 effort.

He made it three in a row in 2016, sharing the title with Jason Schlarb after an incredible duel with the American. Having worked together and battled for hours, the pair agreed to finish together, coming home in 22:58:28.

Dislocated shoulder

2017 would bring a fourth successive Hardrock 100 victory for Jornet, but it was far from straightforward as he took a fall and suffered a dislocated shoulder around 14 miles into the race.

He powered on regardless, popping his joint back into place before medics wrapped his damaged limb in a sling later on in the day.

Incredibly, despite being forced to use a single trekking pole and facing a vicious hail storm, Jornet clinched the win again as he finished in 24:32:20, 23 minutes clear of Foote.

Record obliterated

Jornet didn’t race at Hardrock 100 for five years after his four back-to-back victories, and France’s Francois D’Haene beat both his overall and counterclockwise records when he put up a staggering 21:45:50 in 2021.

But a sensational return came last year as Jornet improved the record further, finishing in 21:36:24 and overcoming second-place D’Haene by around 15 minutes.

Weird and wonderful

Jornet has often spoken of his affection for Hardrock 100, hailing its remarkable setting and quirky traditions, a trait shared with some of the world’s craziest ultramarathons.

To complete the event, runners are required to ‘kiss the Hardrock’, a picture of a ram’s head painted on a large block of stone mining debris – a nod to the origins of the race.

“Leaving a rock with a mountain goat painted on it, to run around the San Juan mountains with a bunch of other runners, aiming to get back to that rock to give it a kiss,” Jornet wrote in an Instagram post.

“Ultra running can be as weird as beautiful and I love it!”

The Rocky Mountains provide a stunning landscape for Hardrock 100, and Jornet, who is dedicated to environmental sustainability, has spoken of his affection for the area and the people who make the race possible.

“The wilderness and landscapes of San Juan Mountains are so breathtaking,” he added in another post. “I feel so fortunate to know this part of the world.

“The race is attractive because of its beautiful landscapes and the hardness of the challenge – high elevation, several times above 4,000m, the route often on steep narrow trails.

“What makes one want to come back it’s its community. The volunteers, the crewing and pacers, the people doing trail work, and the runners celebrating together the love for trail running and this mountains.”

U.S. sprinting phenom Britton Wilson turns pro with Adidas

One of the top rising stars in the NCAA has turned pro and signed a professional contract with Adidas. On Monday, the record-breaking 400m sprinter Britton Wilson announced her decision to turn pro on Instagram after her second-place finish to Sydney McLaughlin-Levrone at the 2023 USATF Track and Field Championships, earning a qualification spot for the 2023 World Athletics Championships next month.

“Turning pro has been one of my lifelong dreams,” Wilson wrote on Instagram. “Through all of the hard work and sacrifice, I truly manifested this surreal and special moment every day on the track, in the weight room, and while training. Here I am, beginning my professional track and field career with Team Adidas.”

Wilson’s clocked an impressive time of 49.79 seconds at USATF Track and Field Championships, marking the seventh time she’s gone under the 50-second mark this season. She is the second American this year, only behind McLaughlin-Levrone’s 48.74 world lead from USA’s.

Like McLaughlin-Levrone, Wilson is a versatile athlete who can excel at both the 400m and 400m hurdles. She has achieved personal bests of 49.13 seconds in the 400m and 53.08 seconds in the 400m hurdles. In May, Wilson surprised track and field fans when she pulled off an NCAA record-setting double at the SEC Outdoor Track & Field Championships.

Wilson’s success story extends over the past 18 months, during which she achieved remarkable milestones. In 2022, she played a pivotal role in securing the NCAA 4x400m indoor title alongside her Arkansas teammates. Subsequently, she clinched an individual victory in the 400m hurdles at the NCAA outdoor championships. Her exceptional performances led her to qualify for the 2022 World Athletics Championships in Eugene, where she contributed to the American team’s gold medal triumph in the 4x400m relay event.

As Wilson sets her sights on the upcoming World Athletics Championships in Budapest, she will further strengthen the already challenging competition in the 400m and 400m hurdles events at the global level.

Ethiopian Tamirat Tola headlines an elite field for the Sydney Marathon

Men’s world champion Tamirat Tola of Ethiopia and 2022 Paris Marathon women’s champion Judith Jeptum Korir of Kenya will headline the fields for the Sydney Marathon in September.

Organizers on Tuesday said it will be the fastest and most decorated elite field in the Sydney Marathon’s history.

Tola will compete in Australia for the first time and will be up against defending champion Moses Kibet, who holds the record for the fastest marathon time ever run in Australia.

Sydney is a candidate for the World Marathon Majors, a series of elite events that includes New York, London, Berlin, Boston, Tokyo and Chicago.

The new route for the Sept. 17 Sydney marathon will take in some of the city’s most historic landmarks, including the Harbour Bridge and the Opera House.

Tola has a personal best of 2 hours, 3 minutes, 39 seconds. Gabriel Geay of Tanzania, who placed second at the 2023 Boston Marathon, has the fastest personal best of the field at 2:03:00.

Jeptum Korir will also make her Australian debut and has a personal best of 2:18:20. She will be competing against a number of runners who have recorded times under 2:23:00 including Nazret Weldu of Eritrea, Haven Hailu of Ethiopia and Angela Tanui of Kenya.

“We are thrilled to have assembled such a high calibre field for this year’s Sydney Marathon, as we head into our second year as a candidate race for the Abbott World Marathon Majors,” race director Wayne Larden said in a statement. “The presence of these exceptional runners is a testament to the event’s status as a world-class marathon for elite athletes, running enthusiasts and recreational runners alike.”

The marathon route takes in some of the most historic landmarks in Australia’s biggest city, including the Harbour Bridge and the Opera House. The race starts at Bradfield Park in Milsons Point and finishes at the Opera House forecourt.

The Sydney Marathon is a participation legacy project from the Sydney 2000 Olympics, when the marathon course started in North Sydney and passed some of the city’s landmarks before finishing at the Olympic Park. The Opera House was also the backdrop for the Olympic triathlon events in 2000.

Kenya's Emmanuel Korir seeks to find form in Hungary and Monaco ahead of World Championships

World and Olympic 800m champion Emmanuel Korir will be hoping to hit form at the Gyulai Istvan Memorial Hungarian Grand Prix on July 18.

Korir has been in poor form, finishing eighth at the Rabat Diamond League in May in a time of 1:48.42; 10th in Paris in June in 1:47.71 and eighth in Stockholm after clocking 1:48.96.

He will use the event in Hungary to test his speed ahead of the Monaco Diamond League three days later on July 21.

"I have not had a good season so far but I hope to find a form with the upcoming race. If all goes well with the events in Hungary and Monaco, then I can hit good form and defend my world title in Budapest in August," he noted.

The race organisers have already announced a host of World and Olympic champions for the event.

Three winners of global titles will clash in the women’s 100m hurdles as world champion and record-holder Tobi Amusan lines up against Olympic champion Jasmine Camacho-Quinn and 2019 world champion Nia Ali.

USA’s Alaysha Johnson and Poland’s European champion Pia Skrzyszowska are also in the high-quality field.

The men’s discus is similarly stacked. World champion Kristjan Ceh takes on Olympic champion Daniel Stahl, 2017 world champion Andrius Gudzius, his fellow Lithuanian Mykolas Alekna, and Olympic silver medallist Simon Pettersson.

The three men who filled the hammer podium at the 2022 World Championships and Tokyo Olympics—Wojciech Nowicki, Pawel Fajdek, and Eivind Henriksen— will face Hungary’s 2019 world bronze medallist Bence Halasz.

Three other global champions will be in action on the track. World 200m champion Shericka Jackson will contest her specialist distance, while Olympic 400m champion Steven Gardiner will line up against Hungarian record-holder Attila Molnar over one lap of the track.

In the jumps, Olympic champion Miltiadis Tentoglou will clash with 2019 world champion Tajay Gayle in the men’s long jump. Commonwealth champion Ese Brume, meanwhile, headlines the women’s event.

Other confirmed athletes include Marie-Josee Ta Lou and Marvin Bracy-Williams, who will both compete over 100m.

Caster Semenya wins appeal at European Court of Human Rights

South African athlete was discriminated against by rules that forced her to lower her testosterone levels, according to a judgement from the ECHR

The European Court of Human Rights has ruled in favour of Caster Semenya in her appeal against World Athletics’ rules relating to testosterone levels.

Semenya has been unable to compete at her best distance of 800m since the introduction of limits by the global governing body on testosterone levels which would have forced her to use medication. Legal challenges in the past to the Court of Arbitration for Sport and the Swiss Federal Supreme Court were rejected, but the ECHR says her human rights have been violated.

The 32-year-old was born with differences of sexual development and is not allowed to compete in events between 400m and the mile without taking drugs that reduce her testosterone levels.

In a judgement published on Tuesday (July 11), the ECHR found the Swiss government did not protect the athlete from being discriminated against when its Supreme Court refused to overturn a decision by the Court of Arbitration for Sport which upheld World Athletics’ rules governing the participation of athletes with DSD.

The statement read: “The Court found in particular that the applicant had not been afforded sufficient institutional and procedural safeguards in Switzerland to allow her to have her complaints examined effectively, especially since her complaints concerned substantiated and credible claims of discrimination as a result of her increased testosterone level caused by differences of sex development.”

Semenya argued that taking medication could put her health in danger and that the ruling, which prevented her defending her Olympic 800m title in 2021, denied athletes with DSD the right to rely on their natural abilities.

World Athletics says in reaction to the decision that its rules will remain in place, although the ECHR’s decision could force CAS and World Athletics to re-examine the regulations.

In a statement, the global governing body said: World Athletics notes the judgement of the deeply divided Chamber of the European Court of Human Rights (ECHR). We remain of the view that the DSD regulations are a necessary, reasonable and proportionate means of protecting fair competition in the female category as the Court of Arbitration for Sport and Swiss Federal Tribunal both found, after a detailed and expert assessment of the evidence.

“The case was filed against the state of Switzerland, rather than World Athletics. We will liaise with the Swiss Government on the next steps and, given the strong dissenting views in the decision, we will be encouraging them to seek referral of the case to the ECHR Grand Chamber for a final and definitive decision. In the meantime, the current DSD regulations, approved by the World Athletics Council in March 2023, will remain in place.”

Past winner of Boston, New York Marathons dies at age 52

Joseph Chebet is being remembered by Athletics Kenya as a legend "who brought fame to our country"

Kenya’s Joseph Chebet, lauded for helping to bring his country into the global spotlight after winning both the New York and Boston marathons in 1999, died Friday at age 52.

Chebet died after being hospitalized for three days in the city of Eldoret, about 200 kilometres northwest of the Kenyan capitol of Nairobi (and one of the centres of running culture in Kenya) following a short illness, his brother Ben Chebet told Kenya’s Daily Nation.

“We have lost an icon,” Athletics Kenya President Jackson Tuwei said in a statement following Chebet’s death. “He was one of the legends who brought fame to our country. I want to send my condolences to the family, friends, colleagues and athletics fraternity for their loss.”

Fellow Kenyan runner Moses Tenui, who won the Boston Marathon in 1996 and 1998, offered his condolences, as well as his memories of Chebet as a fierce competitor. “Chebet was a good athlete and he would fight to the finish line,” he told the Daily Nation. “I remember in Boston Marathon in 1998, I ran with him to the finish line where I managed to beat him with three seconds. It’s sad that we have lost him and I want to send my condolences to the family and friends during this difficult moment. It’s not easy to lose a loved one.”

Chebet’s three-second loss to Tenui in 1998 kicked off a frustrating and disappointing year for Chebet, who would again lose a major marathon title by a mere three seconds, this time to fellow Kenyan John Kagwe at the New York City Marathon.

Chebet rallied the following year, however, running 2:09.52 to win Boston  and 2:09.14 to top the podium in New York. He bookended those 1999 career-highlight victories with wins at the Amsterdam Marathon in 1996 (2:10:57) and at the Vienna Marathon in 2003 (2:14:49).

Also joining in offering their ondolences was Kenyan Sen. Allan Chesang, who praised Chebet for his humility. “We will always remember his victories. He was a blessing to our Nation during his life. He served diligently and with humility as an officer in the Police force. His contribution to our nation will endure forever in our Hearts,” Chesang tweeted Friday.

Following his retirement from running, Chebet took up farming in the Kenyan town of Kapyego.

Fargo Marathon director killed in bike crash

 It had been 18 years since Fargo had a marathon when Mark Knutson and Mike Almquist double-handedly decided to do something about it. That was in 2005 when it seemed like a 26.2-mile race should be staged on Fantasy Island rather than the streets of Fargo and Moorhead.

The two pulled it off, turning the Fargo Marathon into a yearly spectacle that injected millions of dollars into the local economy over the years. Sadly, only memories remain after Knutson was killed in a truck-bicycle crash Sunday morning, July 9, in Detroit Lakes, Minnesota.

Knutson, 53, was on his bicycle going west in the 1100 block of South Shore Drive, just west of the intersection with Muir Lane, when he was struck by a westbound pickup truck pulling a boat just after 7 a.m., according to the Detroit Lakes Police Department.

The driver of the pickup truck was Jacob Grabowski, 42, of Fargo, authorities said. No criminal charges have been filed and the investigation is ongoing.

The news was a shock to those in the area fitness community, particularly runners. Knutson was planning for the 20th annual Essentia Fargo Marathon next May, an event that he talked about as possibly being his last as the race director.

Twenty years is a long time in that position, with many of those being spent with Almquist.

“The marathon is Mark,” Almquist said. “This is a huge loss for the community and the running community. He touched so many areas. The marathon touches so much of the community. It pumped in millions and helped improve people’s healthy lifestyles, improved people’s health and brought families together and it brought neighbors together.”

Almquist said Knutson was a master at multitasking, a guy who could be the finance guy, marketing guy and visionary guy.

“He was very good at not worrying about things and figuring things out as we went along,” Almquist said. “That’s very much needed in event management because we always expect the unexpected and you have to be able to roll with a lot of fluid issues.”

The idea of the Fargo Marathon surfaced from a Run for the Children half-marathon in 2004, with what was then called an “ambitious” goal of 5,000 runners. Almquist and Knutson were college friends from Minnesota State Moorhead. The last race of that distance in the area was the Harvest Bowl Marathon in 1985.

At the time, 5K or 10K races in Fargo-Moorhead drew maybe 200 runners at best.

“It was a pipe dream,” Almquist said of the marathon. “We were told ‘I know what you guys are trying to envision but, no, not here.’”

The first Fargo Marathon drew 2,641 runners on a cold day, with the race starting at Veterans Memorial Bridge between Fargo and Moorhead. Temperatures were in the mid-30s with winds gusting to 25 mph.

Five years later, the event drew almost 20,000 participants in the marathon, half-marathon, 10K, 5K and Youth Run. It peaked at 25,700 in 2012.

“Mark had a clear view of what the Fargo Marathon would ultimately become very early on,” said Eric Sondag, the 2008 men’s winner, “and he worked tirelessly to make that vision a reality.”

A few times, after the race day was done and workers were cleaning the streets and bike paths, Knutson ran the 26.2-mile route himself. Almquist did it once with him, starting around 6 p.m. and finishing in the Fargodome just over four hours later.

“Mark was the heart and soul of the Fargo Marathon and the region’s running community,” said Steve Wagner, a personal friend and longtime active member of the Fargo running community. “His kindness, philanthropy and leadership impacted tens of thousands of people who participated in the Fargo Marathon, Dick Beardsley races and dozens of other events. Those events helped people dream about goals and strive to be better versions of themselves. He was respected by race directors across the country and put the Fargo Marathon on the map as a world-class event.”

Ethiopian Jemal Yimer successfully defended his men’s open division crown at the 46th running of the Boilermaker 15K

Jemal Yimer of Ethiopia successfully defended his men’s open division crown at the 46th running of the Boilermaker 15K Road Race presented by Excellus BlueCross BlueShield, shattering the event record he set last year by 32 seconds.

Yimer won the event in 42 minutes and six seconds, besting Kenyans John Korir and Charles Langat who finished second and third respectively, in a race that saw the top four men beat the event record.

Runners took advantage of the cloudy conditions to get off to a fast start with an unusually large lead pack of about 16 runners staying together through the 2-mile mark. The lead pack dwindled to nine by the 5K mark, with Yimer, Langat and early leader Omar Ait Chitachen pushing the pace.

Yimer began to assert himself further on mile five, pushing the pace with a 4:08 split on the mostly downhill stretch. Tuliamuk fell off the pace by the seventh mile, leaving just Yimer, Langat and Korir to battle for the title. Yimer broke away from there, leading to a relatively comfortable win.

Reid Buchanan of San Diego, CA led American males with his seventh place finish, crossing the line in 43:44.

Kenyan Jesca Chelangat broke Edna Kiplagat’s 13-year old event record, taking home the women’s open division crown with a time of 47 minutes and 33 seconds. Chelangat bested Kiplagat’s record, which was set in 2010 by 24 seconds, beating fellow Kenyan Sarah Naibei by one minute and 13 seconds.

Kilpagat did not stay out of the Boilermaker record book for long, however, as her fourth overall finish in the Women’s Open Division was more than enough to break the women’s master’s division (over 40). Her time of 49:11 beat Edith Masai’s 2002 record by 1 minute and 29 seconds.

The American women’s contingent was led by Aliphine Tuliamuk of Arizona, who finished in fifth place overall with a time of 49:18. Racing at the Boilermaker as a professional for the first time, three-time 5K champion Jessie Cardin of Rochester Hills, MI, was the second best American female, finishing ninth overall with a time of 49:46.

Canadian Josh Cassidy took home the men’s open wheelchair division with a time of 33:10, beating Manuel Vergara of California who finished second with a time of 34:52.

2022 Women’s Wheelchair Open Division champion Jenna Fesemyer of Illinois defended her Boilermaker Crown, finishing in 40:32, 1 minute and six seconds in front of second-place finisher Yen Hoang of Champaign IL.

19-year-old D. Casey Malloy of New Hartford won the 5K Road Race presented by Utica National in 15:56, crossing the finish line 12 seconds ahead of second-place finisher Tyler Vega of Elkton, MD. Ashley Rathbun of Springfield, NJ won the women’s open division of the 5K, with a time of 20:23.

This year’s 15K race saw 6973 finishers with the 3125 crossing the finish line for the 5K, up from 5848 and 2469 respectively in 2022.

“Today was an absolutely amazing day for our race,” said Boilermaker race director Jim Stasaitis. “The weather turned out to be perfect for the runners and spectators alike. Seeing three records fall was something that is special and rare. We celebrate with each and every one of the record holders, including the everyday athletes who set personal bests today.”

Shalane Flanagan’s Thai Quinoa Salad is a summer must-make

Shalane Flanagan has mastered the art of fueling on the fly. Flanagan, a four-time Olympian (twice in the marathon) and the 2017 New York City Marathon champion may be retired from professional competition, but she’s still a busy coach for Bowerman Track Club, a mom and co-author of three cookbooks with her friend and former teammate, Elyse Kopecki. 

Flanagan has decades of experience in cooking and planning meals that both help her run fast and keep her healthy and energized. This recipe is easy to throw together or prep in advance. I love making a double batch of the dressing and freezing it for next time. While it’s perfect as-is, feel free to add whatever veggies or protein your family enjoys–throwing in a can of chickpeas and/or some chicken gives our household a protein boost when we make this one.

Shalane’s Thai Quinoa Salad

Ingredients

1 cup quinoa, rinsed and drained

2 cups grated carrots (about 2 large)

2 cups thinly sliced purple cabbage

3 green onions, white and green parts sliced

1 cup packed mint or cilantro leaves, chopped

1 cup packed basil leaves, chopped

1 jalapeño pepper, seeds removed and minced (optional)

1/2 cup chopped roasted peanuts

Dressing

1/4 cup extra-virgin olive oil

1/3 cup fresh lime juice

2 Tbsp honey or maple syrup

2 Tbsp soy sauce (tamari works as well)

1 Tbsp fish sauce (optional, remove to make the recipe vegan)

Directions

Cook your quinoa perfectly with Flanagan’s foolproof method: in a medium saucepan over high heat, bring 1 1/2 cups water to a boil with the quinoa. Reduce the heat to low and simmer, covered, for roughly 15 minutes or until all the water is absorbed. Fluff with a fork and transfer to a large salad bowl to cool.

Put the olive oil, lime juice, soy sauce or tamari, honey, and fish sauce in a glass jar and shake or stir until combined.

When the quinoa has cooled, add carrots, cabbage, onion, mint, basil, and pepper to the bowl, toss to combine. Add dressing and mix together. Top with the peanuts, and chill in the fridge for at least an hour before serving.

Can eating only at night help you run farther?

New research shows lab mice can nearly double their running endurance when their meals are limited to their usual hours of sleep, though whether this new twist on intermittent fasting also holds a potential stamina boost for human runners remains to be seen.

In a paper published this week in the online journal Nature Metabolism, researchers in China investigated the effects of time-restricted eating on exercise capacity. For the study, scientists measured the running endurance of sedentary and exercise-wheel-trained mice. The mice, who normally sleep during the day, were divided into groups: feeding of the first group was restricted to nighttime hours, when the rodents are usually awake. The second group had access to food only during their normal daytime sleeping hours, and the third group had unrestricted access to food.

The researchers observed that the mice who had access to food only during their usual hours of sleep almost doubled the time and distance they were able to run compared to the mice who only ate during normal waking hours and those who could eat whenever they liked.

As mice are nocturnal, feeding the mice during the day—which resulted in the huge gains in running endurance—would be similar to humans eating only at night and fasting throughout the day. The researchers noted that further testing would be needed to see if this kind of time-restricted diet would have similar benefits for human endurance.

As it stands, the researchers said the study does offer insights into the relationship between time-restricted feeding and exercise performance, and highlights the importance of circadian rhythms in metabolism and capacity.

The study also throws a curveball into the continuing debate on the performance value of intermittent fasting for runners. Some studies have found that consistently restricting eating to certain hours of the day (such as the popular 16:8 plan, which involves 16 hours of fasting and an eight-hour window for eating), can help improve metabolism. But some experts have cautioned that running in a fasted state can negatively affect energy levels, hormone regulation and bone density in runners.

Sixth-fastest marathoner in history faces a potential 10-year doping ban

Another Kenyan doping scandal has rocked the marathon world. On Monday, the Athletics Integrity Unit (AIU) provisionally suspended the sixth fastest marathoner in history, Titus Ekiru, related to multiple positive doping tests and tampering. Ekiru could be facing a lengthy 10-year ban.

According to the AIU, at the 2021 Milan Marathon, Ekiru tested positive for the corticosteroid triamcinolone acetonide, which is prohibited for use in competition unless an athlete is granted an exemption for medical use (TUE). Although Ekiru claimed medical treatment as the reason behind the first positive test, his defence took a blow when he tested positive for a synthetic opioid after winning the Abu Dhabi Marathon in November 2021.

Two charges of tampering have also been added to Ekiru’s case, for submitting falsified medical explanations and documentation to the AIU for both positive tests. These charges further compound the seriousness of the case and make a lengthy ban more likely.

“Athletics Integrity Unit suspects doping conspiracy in Kenya” — Canadian Running Magazine

View on the original site.

Ekiru ran a time of two hours, two minutes and 57 seconds to win the 2021 Milan Marathon, the sixth fastest time in history and only a minute and a half behind Eliud Kipchoge’s world record of 2:01:39 at the time.

The AIU highlighted a concerning trend of triamcinolone acetonide use among Kenyan athletes, casting a shadow of doubt over the credibility of their performances. The substance gained notoriety when British cyclist Bradley Wiggins used it with a medical exemption while competing at the 2012 Tour de France, a race he went on to win.

The 31-year-old will now defend himself before the World Athletics Disciplinary Tribunal, fully aware that a potential 10-year ban hangs over his hea

Ekiru trains in Kapsabet, Kenya, with 2 Runners Club under the prestigious Italian marathon coach Claudio Berardelli, who also coaches two-time Boston Marathon champion Evans Chebet, TCS Toronto champion Benson Kipruto and 2022 London Marathon champion Amos Kipruto.

According to the AIU, more than 70 Kenyan athletes are currently serving provisional suspensions or bans. In late 2022, World Athletics and the Kenyan government committed $25 million to the fight against doping in athletics over the next five years.

Alexi Pappas gets a race named after her at San Francisco Marathon

2016 Olympian and renowned running author and influencer Alexi Pappas has joined forces with her hometown race, the San Francisco Marathon. On July 5, the San Francisco Marathon announced a multi-year partnership with Pappas, naming the 10K race in her honour.The race said in a statement: “We are delighted to announce the 10K will be now known as the Alexi Pappas SFM 10K, a race overflowing with excitement, fun, and of course, glitter!”Pappas has always had a strong connection to San Francisco’s Bay Area, growing up in nearby Alameda, Calif., and attending Bishop O’Dowd High School in Oakland. From there she went on to run at Dartmouth College and the University of Oregon before making the Greek Olympic team in the women’s 10,000m for the 2016 Rio Olympics.

“Like every other ten-year-old, I wished for my own 10k race. My wish has come true,” wrote Pappas in excitement on Instagram.

Despite hanging up her competitive racing shoes in 2020, Pappas has continued to use her platform to inspire other women and help make running an inclusive space for all. Throughout her career, Pappas has been outspoken about her struggle with depression, calling for better care of elite athletes’ mental health. In 2021, her first book, Bravey: Chasing Dreams, Befriending Pain, and Other Big Ideas, was published, highlighting her triumphs and challenges in sports and life, and encouraging readers to be “braveys” in pursuing their passions.The Alexi Pappas 10K race is scheduled to take place on July 23 as a part of the San Francisco Marathon weekend. The race will also have custom medals and T-shirts designed by Pappas. 

Rome’s Hoffman aims for personal best in Boilermaker 15K

Nine times Jordon Hoffman has finished in the top 100 at the Boilermaker Road Race 15K. This year, the 31-year-old Roman is aiming for a personal best — a time under 50 minutes.

The member of the Roman Runners was 10th in the 2021 race, which was a rare opportunity for local runners to achieve top finishes because the elite runners were not there for the first in-person version since the COVID-19 pandemic started. But his best time was 50:39 in 2015.

“I think I’m in pretty good shape this year. I definitely feel — based on past races I’ve done — to do what I want to do this year,” said Hoffman. He said he’s been “getting in as many miles as I can with my work schedule and racing at local races for my speed workouts.” This year his preparations have been a little different because he was training for his first Boston Marathon. That result was a time of 2:48:19, good for 1,521st overall. “I’m extremely happy. A marathon is not really my type of race that I want to go fast at. I don’t think my body is built for that.” He said it was also a learning experience and a new challenge to learn that course.

He won the 35th annual Fort to Fort 10K in Rome in early April in a time of 33:03. That was a couple weeks before Boston.

Hoffman said he’s prepared for rain, which the forecasts show could show up. He runs in the rain as a way to prepare for less-than-ideal race day conditions. It also rained in Boston, he noted.

As for the course’s challenges, “Typically the toughest part for me and the only part I dread of that entire course would have to be Burrstone Road up to Utica University. It’s not even a tough part but that steady incline there always kicks my butt.”

Then there’s the one new factor that’s been threatening to outright cancel the race: dangerous air quality levels. “If it’s bad Sunday it could make things tougher,” he said. “No matter how I feel that day,” if the air is not good, “I’m not going to push myself to potentially harm myself.”

One thing he has to help is moral support. Hoffman has a few cheering sections along the course. His mother and sister are always watching from near the finish line. Other family members are stationed around mile five and there are more around Utica University.

“It’s always a good year, a good time for it,” he said of the race. “It’s an exciting thing to see people from all over coming to Central New York for one of the best known 15Ks in the U.S.”

Crush your summer 5K with this broken kilometer workout

It’s summer, and the perfect time of year to lower the mileage a little and work on improving your 5K speed. Whether you’re a seasoned runner or just starting out, aiming to improve your speed can add an exciting thrill to training. The best thing about working on your 5K speed is that it’ll pay its dividends when training for longer distances. 5K training is all about stepping outside your comfort zone and getting familiar with faster paces, so challenge yourself, lace up your running shoes and make this summer 5K your fastest yet! 

One of the most well-known workouts to improve your 5K is one-kilometer repeats, but they can become tedious or repetitive. Instead, try breaking down a kilometer into shorter intervals with brief recovery periods in between, to hit paces and put a fun twist on things. This type of workout provides an opportunity to practice pacing strategies, mental toughness and the ability to maintain a strong pace during moments of fatigue to help you feel more confident on race day.

The workout

Five to six sets of 600m, 400m with 30 seconds rest between reps and 90 seconds rest between sets

Before you get started, do a 10 to 15-minute easy-jog warmup with a few dynamic stretches.

This workout should be done at your goal 5K pace, or just a little faster. For example, if you are looking to break 20 minutes for 5K, try to do the 600m reps at 3:55-4:00/km pace and the 400s at 3:55/km or faster. 

The key to this workout is hitting paces and getting comfortable being uncomfortable. The short, 30-second rest is there to give you a quick breather, but to keep you on your toes for the next rep. 

Incorporating workouts like this into your training can enhance your 5K performance and ultimately boost your confidence, and your performance, on race day.

Chinese company fires employee for not running fast enough

A Chinese manufacturing company is under fire for dismissing an employee for not running a 5K fast enough. Now, the employee has been awarded 6,700 yuan ($1,200) after a judge found that the company guilty of wrongful termination.

Mr. Liu, a man living in Suzhou City, China, filed a 10,500-yuan ($2,000) lawsuit against his former employer after he was allegedly fired for not being able to run 5K in 30 minutes–in 25 C weather.

Two weeks ago, the Shanghai News reported that The Suzhou Intermediate Court found that the company’s termination of Liu on these grounds was illegal; the judge ruled that the company should pay Liu.

According to Chinese media, Liu was informed by a company executive days after being hired in June 2022 that he would have to participate in a distance-running test. His colleagues warned him that this was indeed not a joke, and that failing to run the entire distance in the allotted time (30 minutes) would get him fired.

“Chinese man runs a 3:28 marathon while chain-smoking” — Canadian Running Magazine

View on the original site.

Liu said he didn’t have time to train and, to make matters worse, on the day of the test, it was a humid 25 C in Suzhou City. According to Weibo, Liu ran about a kilometre, then started experiencing heatstroke-like symptoms and gave up. That day he simply went back to work at the factory, and although no one said anything to him at the time, the next day he was notified that he had failed his probation period.

Article 39 of the Labour and Law of the People’s Republic of China stipulates that if an employee is proven not to meet the employment conditions during the probationary period, the employer may terminate the contract.

The company stood by their decision, referring to its rules and regulations about the long-distance running assessment for new employees of the company and stating that Liu, in failing the test, showed he was not suited to hard work.

Talk about a serious case of running out of patience. I guess the company couldn’t handle the heat of having a slower runner on their team.

British man runs 200 marathons in 200 days with his dogs

A 40-year-old British man and his two dogs have hit a marathon milestone, completing their 200th 42.2-km run in 200 days. Aaron Robinson of London, along with his border collies—one-year-old Inca and two-year-old River—hit their 200th consecutive day of running the marathon distance on Thursday.

The streak has already more than doubled the men’s official world record for the most consecutive days running the marathon distance—82, set by India’s Devdutt Sharma in January. But Robinson told BBC News he doesn’t plan to stop as long as his dogs remain eager to go on their extended mornining walks, which Robinson says typically last five hours. “I just want to run and push myself and do as many as we can,” he said. If the dogs want to run in the morning, then we’ll run.”

Robinson said he has stayed injury free so far during the streak, and that he’s consistently resisted the temptation to sleep in—he and the dogs get up at 3 a.m. to fit in the run before Robinson goes to work—but that he came very close to giving up on Day 171. “I did five miles and I thought, ‘I’ve had enough of this, I can’t do this any more,'” he told BBC News, adding that he then stopped and posted on Strava that his record attempt was over. “Then my dogs had a very stern word with me—words I couldn’t possibly repeat … and said, ‘Get back out there and finish this.’ So that’s what we did and now we’re still going. So it’s thanks to my dogs that we’re still doing this.”

Border collies are known to be exceptional runners that can easily outpace their owners. The number of kilometres a dog can run can vary depending on the dog’s breed, health, attention span and training.

Earlier in his streak, Robinson told the Daily Mail that he faced a lot of heat online for putting this mileage on his dogs, but he defended himself: “Since border collies are working dogs, if they weren’t pets they would be used to working on a farm all day, so they’re very used to running and working hard, and actually the cruel thing is just to keep them inside,” said Robinson. “They love it.”

Robinson is using the streak to raise funds for the charity he works for, Hope for Justice, which fights against modern-day slavery and human trafficking

Spice Up Your Typical Running Route With These 7 Variations

From out-and-back challenges to artistic ventures, explore the most common types of running routes that will ignite your passion.

There is nothing wrong with having your favorite running route—you can run it mindlessly and you already know the distance, so you shouldn’t encounter any surprises. But there are even better reasons to mix up your running route planning. New routes will boost your motivation, bring a new wave of inspiration, and help you avoid burnout. What’s not to love?

So with that, let’s spice up your running and discuss some of the most common types of running routes that you can do almost anywhere.

Out and Back

Choose a great starting and end point. While your home may be the most convenient spot, riding your bike or driving to a different starting point may be a whole lot more exciting.

While there is nothing wrong with running even splits for your out and back, to mix it up, maybe challenge yourself to run the return route faster (or whatever other challenge you’d like to tackle). Increasing your turnover/speed will bring more of a challenge to the experience. Think “what goes up, must come down,” and as you make the turnaround, lean more forward in your running with a mindset of finishing strong.

Lollipop

This route is an intersection where a loop meets an out-and-back. If you’re not a fan of turning on your heel and running straight back, choose a route with a little loop at the end of it. It can be a detour to a convenience store for a sports drink, a fountain, or simply a place that speaks to you. 

Figure Eight or Four-Leaf Clover

These routes involve running four loops or out-and-backs, all returning to the same starting point. Home would be an excellent base for this one, giving you the opportunity to get a sip of a drink or use the bathroom before going back out. 

This particular option may be great for a day where you’re less focused on your mileage or pace, and lean more into the pretty drawing your route will create once you finish. Have you ever seen runners uploading completed runs depicting all kinds of amazing pictures? Get artistic starting with this route, who knows where it will take you next!

Running Every Street in Your Neighborhood

Determine an approximate area or neighborhood you’d like to cover, and then try to run every street within. This style will really help keep your mind engaged as you plot how to get to the street or alley you have not run yet.

Rolling Hills 

Hills pay the bills, baby! Sticking with hills is the best race currency, so for this one, choose a route that is as hilly as it is flat-ish.

Chart a course that will include hills along the way. This includes both uphills and downhills with winding roads along some flat terrain. Lean into the uphill and crest the hill standing tall, then settle back into any flat, followed by running downhill with control. Allow gravity to take over some of the control. I wasn’t always a fan of this type of route, but after maturing and seeing the positive impact of hill training during my races, it’s now my favorite type. Respect and welcome hill training.

Set Up a Rule

Before you head out the door, think of a rule for your run: It could be turning left whenever you see a red light, or maybe turning right every time a car of a certain color passes by you. The goal is to have fun with it.

Loop +Turned Into a Tour

This one is as great to put to use in your neighborhood or city as it is while you’re visiting a new place. Plot some stops worth seeing or visiting as you do a full roundabout.

Using software like Garmin Connect, Coros, MapMyFitness, Runkeeper, or Strava, you can simply input the goal distance and direction (N, S, E, W), and these technologies will return you a route in seconds. Make sure to double-check the routes go through parts of town where you feel safe running and preferably away from busy traffic. There is usually a toggle heatmap feature that will follow routes frequented by others.

Now for the fun part, pick your milestones when you’re in a new location: From murals, historic markers, convenience stores, and restaurants to a popular park, outdoor area, and entertainment or theater district, there are many ways to add life to this loop option. Have fun with it!

MORE FROM RUNNER'S WORLD ON APPLE NEWS

How to Get a Faster GPS Signal on Your Smartwatch

We tested affordable and high-end watches to see which located satellites quickest, and asked Garmin and Apple for their best troubleshooting tips.

Raise your hand if you’ve ever tried not to look awkward on the curb waiting for your smartwatch to get a GPS signal before a run. Like you, I’ve had my fair share of feigning interest in cloud formations, overstretching my quads, or just holding my wrist up to the sky while crossing the street with the faintest hope that maybe reaching for a satellite will make it engage with my watch.

During the winter months when I lived in a city apartment surrounded by tall buildings, I used to risk theft instead of freezing before my run. I’d leave my watch on the sidewalk, hoping an opportunist wouldn’t snatch it as I bundled up inside. Sometimes it’d get a signal. Mostly, I’d still be standing outside, shivering, waiting for one. Nobody ever stole my watch because no one was crazy enough to be outside on days I ran (every day, every season).

Those days are far behind me. My current watch, the Garmin Forerunner 955 Solar, gets a signal when I’m wearing it around my apartment in Pennsylvania’s Lehigh Valley. It’ll give me the green light even when I’m in my windowless bathroom or foyer.

My previous Garmin watches were the Forerunner 10, 45, 345 Music, and 745 Music. Considering this history, I wondered if a higher model number correlated with getting a quicker GPS signal. Or was it just my move outside the city to a skyscraper-free valley? Or, maybe enabling the watch’s Bluetooth connection to my smartphone helped me get a signal more easily. Wanting to find answers—and get a few tips— I contacted Apple and Garmin with troubleshooting questions. I also tested several watches to see which found GPS signals fastest.

GPS Signal Test—and Bust

To compare the times it takes different smartwatches to get a GPS signal, I asked the RW test team to relinquish their models. (Fools.) The watches tested included:

For my “lab” setup, I reset each watch to its factory settings (with the blessing of my coworkers) and synced it to my phone. After flitting through app download upon app download and creating user profiles for each one, I then used my phone’s timer to measure how long each took to get a signal in four different situations:

Indoors next to a window, with Bluetooth connection to my phone

Indoors next to a window, without Bluetooth connection to my phone

Outside with Bluetooth connection to my phone

Outside without Bluetooth connection to my phone

Testing was...frustrating. Results were everywhere. I recorded at the office and at home. There were lots of outside variables and other issues that led to mixed outcomes. 

For example, ideally I would test the watches at different altitudes, in an open field, in the middle of Times Square, beneath an overcast sky on one day and cloudless skies on another. But time and travel had me abbreviate testing conditions. And in the end, it seems all of the above wouldn’t have mattered anyway.

By chance, I was able to do the window test on both a cloudy and sunny day, and results varied—for each watch. For instance, the Coros Vertix 2 clocked 01:16.64 by an office window with Bluetooth on a cloudy day. On a clear and sunny day, it found a signal in 00:15.89. Just minutes later on that same day, in that same position, it located a satellite in 00:09.78. 

The $700 Coros Vertix 2 also took longer to get a signal, both with and without Bluetooth, compared to the more affordable Garmin Forerunner 45. The fastest times from my Coros and Garmin tests are compared below:

The Garmin Forerunner 955 Solar performed as expected, beating the Forerunner 45 by approximately two seconds in both trials.

What could cause a high-end smartwatch like the Coros Vertix 2 to underperform? And how does a $130-Garmin get a signal faster than Usain Bolt’s world record-breaking 100-meter dash (00:09.58)?

On Coros’s support webpage, users are advised to download GPS satellite location data and send it to their watch before their runs. Data validity depends on the watch model and will last three to seven days. When location data expires, the watch can take over two minutes to receive a signal. Usually, the data updates automatically if the watch is synced with the Coros companion app on your smartphone. However, sometimes you will need to perform this update manually. 

Talking With Garmin

Joe Heikes, who is Garmin’s international product manager, said the model number and price of a watch will sometimes have an effect on the time it takes to get a signal. “Higher end models have additional satellite reception technologies that can improve performance. For example, the Forerunner 255, 265, 955, and 965 all have multi-band satellite receivers, whereas our entry-level Forerunner 55 does not.”

To get a faster signal, syncing your watch with your phone is the number one most important thing a user can do. 

“Through that phone sync in the background, we send the watch satellite data that helps tremendously with the speed of signal acquisition—and accuracy, too,” said Heikes. “To be clear, you don’t have to always be connected to the phone, and you certainly do NOT have to take the phone along on the run to get the benefit. However, if you are normally connected to the phone on a daily basis, then the watch will have the best, most up-to-date satellite data to work with when you do head out the door for your run.”

Heikes also confirmed that tall buildings do block satellite signals. But when it comes to congested areas—say, a race corral—the amount of time for your watch’s GPS to kick in is in no way delayed due to the crowd of runners also waiting for a signal. 

“It’s not like cellphones where everyone is vying for a channel,” said Heikes. “All the watches can listen to the satellites at the same time, just like all the cars on the freeway can be listening to the same FM radio station at the same time.”

Going Ultra

Out of the five tested, the one watch that made using a timer obsolete was the Apple Watch Ultra. This is because the watch doesn’t alert you before a workout when it has acquired a GPS signal. It features a precision dual-frequency GPS system—the watch already has a signal and provides data (pace, time, map, etc.) postrun. The standard system on smartwatches is a single L1 GPS frequency band, which can go wonky when tall buildings or dense foliage block satellites. The Ultra uses both L1 and L5 frequency GPS, allowing it to have the most accurate GPS in dense areas. 

Additionally, L5 combined with Apple’s map-matching software greatly improves accuracy for city workouts. For example, if you’re running the Chicago Marathon, Apple Maps data is used in combination with data from Apple Watch. This gives you an accurate route map, as opposed to showing that you’re running in the river.

This system, however, has its flaws. Jeff Dengate, Runner-in-Chief and director of product testing, found the Apple Watch Ultra’s distance measurements a little off, cutting his runs shorter compared to the Garmin Fenix 7X Sapphire Solar. (Dengate ran with both watches simultaneously to test their accuracy on a USATF distance-certified racecourse.) You can use the Precision Start feature, which omits the “3-2-1 Ready!” countdown before your run and lets you know when it locks a GPS signal on the top left of the watchface. It’s an ideal shortcut when you’re toeing a race’s start line.

Dual-frequency and Precision Start are major pluses for the Apple Watch Ultra. But there are other features to consider when choosing a smartwatch besides which one gets GPS the quickest. (Battery life, weight, and ease of navigation are especially important for runners.) However, if your patience costs $800—well, I’ll leave you to make that decision on your own.

Ice Plunges/Cold Baths for Muscle Recovery

The old adage goes “no pain, no gain,” and no crowd knows that better than long distance runners do. It’s the philosophy their entire sport is predicated on, pushing through the pain for hundreds of miles each month over hills and on concrete in the pursuit of athletic success. 

With grueling training methods comes a pressing need for improved methods of recovery. If you don’t give your muscles time to repair the microscopic tears that develop during strenuous exercise, you aren’t going to become a better athlete. Instead, you’ll end up with strained muscles and time away from sport that could otherwise be devoted to making gains. 

Sensitive tissues like tendons and ligaments are similarly important to safeguard, as repetitive stress injuries are a massive concern in a sport where you’re going to be covering long distances.

One way of recovering after a workout that’s gaining increasing popularity is the use of cold plunges to spur muscle repair. This can take a number of different forms, from soaking in a cold bath replete with ice water for five to ten minutes after a workout to the expensive cryotherapy technologies used by high profile athletes (although as this is becoming more popular, it will likely be more accessible to the general public in the near figure as demand increases and technology improves).

Many former Boston Marathon winners have incorporated cold plunges into their daily routines. Two-time Boston Marathon winner Meb Keflezighi, Desiree Linden who won the Boston Marathon in 2018, and Kara Goucher who has competed in the Boston Marathon ten times. These runners all say that ice baths help them to reduce muscle soreness and inflammation, and to feel more refreshed and ready to train the next day. They typically do ice baths for 10-15 minutes after their hardest workouts or after the marathon itself. A BetMGM Massachusetts bonus code will come in handy for anyone looking to get in on the action in the next Boston Marathon. The 2023 New York City Marathon will be held on Sunday, November 5, 2023, and you can bet many runners are using ice plunges ahead of the big race (and most certainly after they’re done running) for muscle recovery.

Here’s a look at why cold plunges are all the rage these days, including how to take one for maximum effect and the numerous advantages of exposing sore muscles to chilly temperatures.

Part of the beauty of ice water therapy is that you don’t have to be rich to have access: anyone with a shower or bath can turn the tap to the lowest temperature setting and sit in the water for up to ten minutes following a workout. 

What’s the benefit, though? It comes down to basic science. Exposure to (relatively) freezing temperatures makes your blood vessels contract as your body pulls in heat to your core to keep you warm. This could reduce swelling and inflammation, and doing so immediately after a workout could give you a jumpstart on post exercise soreness because of that. 

Once you step out of the ice bath, the reverse process happens as your muscles warm up in the outside air and your blood vessels begin to dilate again. This circulatory rush kick starts the process of muscle repair, bringing vital nutrients to where they’re needed most.

One thing that’s important to note, though, is that the advantages of an ice bath can change quite a bit depending on the type of exercise you’re pursuing. Endurance runners have a much different set of goals than a powerlifter or anaerobic sprinter does, so this article doesn’t apply to everyone. Endurance runners engage in aerobic activity, plateauing at 80 to 90 percent of their maximum output for extended periods of time (although they may need a quick burst to finish a race or pass a competitor).

Sprinters and lifters deploy massive bursts of all their energy in one go, and as such they have different recovery needs: it’s critical to cool down properly after engaging in strenuous exercise so that you don’t expose yourself to cold temperatures before you’re ready, causing muscles to tense up.

Daniel Simiu and Nicholas Kimeli secure tickets to World Championships after scintillating display

Commonwealth Games 5,000m silver medalist Nicholas Kimeli and Commonwealth Games 10,000m silver medalist Daniel Simiu have secured their tickets to the World Championships in Budapest, Hungary after taking the 1-2 positions during the ongoing National Trials at the Nyayo National Stadium.

A pack of more than 10 athletes braved through the chilly afternoon with the hope of making the cut to the national team but only the duo managed to be selected successfully.

Among the pack were some of the top 10,000m stars, including Kibiwott Kandie, Simiu and Bernard Kibet. After five laps, Kibet of Central Rift was looking comfortable leading the pack which was still intact.

Kimeli and Simiu overtook Kibet to take third place but after 4,000m, Kandie took the mantle as he crossed the mark in 11:08.00. At this point, the pack had started dropping off and Weldon Langat and Hillary Kipkoech were trailing.

The unpredictable race saw Kimeli take the mantle after 6,000m and he was now looking comfortable with Simiu following closely behind him. Shortly after, Simiu overtook Kipkorir after 16 laps but his reign was short-lived as Kipkorir took over again.

After 17 laps, the leading pack now consisted of six athletes both looking poised and ready for title contention. The race would become a battle between Kandie, Simiu and Kimeli with Kibet following closely.

With one lap to go, Kimeli was still leading the trio and with the finish line in sight, he unleashed a finishing kick to outshine Simiu and Kibet. He crossed the line in 27:20.84, unofficial time.

In a post-race interview, he expressed excitement to have won the race and noted that he might opt to double in both the 10,000m and 5,000m since he had a wild card in the 12.5 lap-race. 

He said: "We urge Kenyans not to lose hope in us because something good will come home. They should keep us in their prayers. We are okay in endurance and we have to improve on our speed."

Sha’Carri Richardson runs 100m world lead at U.S. Track and Field Championships

On the first day of the USATF Track and Field Championships in Eugene, Ore., U.S. sprinter Sha’Carri Richardson made a triumphant comeback, leaving spectators in awe as she blazed to a 100m world lead. Richardson set a new personal best and the fastest women’s 100m time of the year, clocking an impressive 10.71 seconds (+0.1 m/s).

During the heats of the women’s 100m on Thursday evening, Richardson delivered an outstanding performance, winning the first heat and securing her spot in Friday’s semi-finals. Her time not only surpassed her competitors by a significant margin but exceeded the previous world-leading time of 10.75 seconds set by Marie-Josee Ta Lou of Ivory Coast at the Oslo Diamond League just a month ago.

Richardson’s achievement was even more remarkable as she improved her best by one-tenth of a second from her previous record of 10.72 seconds, set in 2021 at the Miramar Invitational in Florida. Her new personal best now ranks as the sixth-fastest 100m time in history and the fourth-fastest ever by an American woman.

As anticipation grows, Richardson advances to the 100m semi-finals and ultimately aims for a spot in the final, scheduled for Friday evening. The stakes are high, as the top three U.S. sprinters in these races will earn the privilege to represent Team USA at the 2023 World Athletics Championships in Budapest next month. With her exceptional performance, Richardson is undoubtedly a strong contender for one of those positions.

Richardson’s journey hasn’t come without obstacles. Following her victory in the 100m at the 2021 U.S. Olympic Trials, she faced a ban and disqualification due to a positive cannabis test, causing her to miss the delayed 2020 Tokyo Olympics. In 2022, she also faced challenges, failing to reach the final in the 100m and 200m at the U.S. Championships and missing out on qualification for the 2022 Worlds team.

The 2023 USATF Track and Field Championships are taking place from July 6 to 9 at Hayward Field in Eugene, Ore

Four ways hitting the trails can benefit road runners

Nothing rouses a runner’s self-discipline quite like training for a road race. Whether it’s preparing for a 5K or a marathon, getting in the best possible shape for the big event usually means setting a clear training schedule and sticking to it.

While challenging oneself to stay fully committed to a plan during weeks and months of tough sessions has a certain appeal, becoming overly obsessed with hitting every target on the calendar can turn training into a mental and physical grind. As road-race training plans tend to focus exclusively on road and track work, the lack of variety in sessions can make training feel even more taxing.

Adding the occasional trail run to a road-race training schedule can be a great way to keep training fresh without having to sacrifice crucial road or track sessions. You can tuck a trail run seamlessly into an existing training plan by scheduling it on a dedicated easy-run day, or on days when the schedule gives the option for either a rest day or an easy run. However it best fits best into the schedule, here are four reasons road runners may want to consider taking the odd trip down the trail.

1.- Enhanced stability and strength

Navigating hills, rocks and uneven terrain on trail runs forces runners to engage a wider range of muscles, including those in the glutes, hips and core, which are often neglected during road running. Further developing these muscles can help runners enhance stability, power and injury prevention–benefits that can reap rewards as runners progress in their road training.

2.- Reduced impact on joints

Trails generally have softer surfaces, such as dirt or grass, which reduces the impact on joints and can help prevent injuries like shin splints. A recent study found adding too many fast kilometres too quickly, as can happen in speed-focused road and track sessions, is more likely to lead to tibial stress fractures than taking on the steeper, slower climbs associated with trail running.

3.- Improved aerobic fitness

The generally slower pace of trail running lends itself to training at an easier effort, which can strengthen aerobic capacity. Training in the aerobic zone can help increase the body’s ability to take in, transport, and use oxygen, leading to improved running performance and greater endurance capacity.

4.- Greater mental stimulation

The changing scenery and the need to focus on the trail can offer a mental escape from the monotony of running only on the road. It can be an engaging and exciting experience that helps alleviate boredom and keep the mind sharp. Trail running allows you to explore new areas, discover hidden gems and become immersed in nature’s beauty.

South African sprinter Luxolo Adams:I want to use Oregon experience in Budapest

South African sprinter Luxolo Adams has said he will be leaning on the 'overwhelming' experience at last year's World Championships in Oregon ahead of this year's showpiece in Budapest.

Adams has been working on his 'mental fitness' after making a maiden appearance at the global show in 2022 where he reached the semifinals of the 200m.

Speaking to the BBC Sports The Warm-Up Track podcast, the 26-year-old said: "Now I know how the world class meet operates."

"I know how to execute my races. Now, when I'm standing in the lane with with a Noah Lyles, I know how to manage my stress levels, I know how to manage all the influences around me. I've got enough experience in store," Adams said.

Adams was the fifth fastest man in the world last year after winning the Paris Diamond League meet. The sprinter has already qualified for Paris Olympic Games.

"Mentally, it was challenging, because it was my first World Champs," he said. "Two or three weeks before, there was a visa issue. Days went by and then we got closer to the meet and we [still] don't have visas.

"We managed to get waivers but when I got there, it was a different type of environment for me. I couldn't know how to interact, I didn't know how to, to move around, and also how to behave because now it's a different type of meet. It's a world class.

"It was overwhelming. I don't know what I was going through but one thing was in my mind: God is not going to place me in a sport whereby I don't have the power or the strength to go through.

Higher VO2 max may protect against certain cancers, study shows

Men might be able to boost their protection against certain types of cancer by running or engaging in other forms of cardiovascular exercise, according to a new study. Researchers from the Swedish School of Sport and Health Sciences have linked cardio-respiratory fitness to a lower risk of dying from prostate, colon and lung cancer—the three most common types of cancer in men.

For the study, researchers pored over 10 years of data from 177,709 Swedish men ranging in age from 18 to 75, with the objective of determining how various levels of cardio-respiratory fitness might offer protection against contracting or dying from these specific cancers. Participants were ranked into four groups, from lowest to highest cardio-respiratory fitness.

After measuring participants for VO2 max—the maximum amount of oxygen your body can use during dynamic exercise—the researchers found those with higher VO2 max had a significantly lower risk of dying from prostate, colon and lung cancer. They also found that those with a higher VO2 max were at lower risk of developing colon or lung cancer; that data did reveal a slightly higher risk of developing prostate cancer among this group, however.

While this latest study is unique in its examination of how higher fitness levels can curb rates of certain cancers in men, it adds to a growing list of research linking cardio-respiratory fitness to lower cancer risks. Previous studies have associated exercise with lower rates of stomach cancer as well as lower rates of cancer among girls.

Recent studies have also linked regular physical exercise to other aspects of health and well-being. A study published by researchers in the United States and Mexico earlier this year, for example, found that sticking to a regular running regimen throughout middle age may help prevent or slow memory loss associated with getting older.

Research has also shown that reaping the health benefits of a more active lifestyle doesn’t require a huge investment in time or energy. A report published by the American Heart Association last year showed adults needed only 21 and a half minutes of vigorous exercise—defined as running, walking, bicycling or swimming—a day to lower their risk of premature death.

Ashley Paulson wins Badwater 135, smashing her own course record

The defending women's champion chopped nearly two-and-a-half hours off last year's time to finish first overall.

Defending Badwater 135 women’s champion Ashley Paulson has smashed the women’s course record she set last year, chopping nearly two and a half hours off her 2022 time to finish first overall at this year’s race.

Paulson, of St. George, Utah, completed the course—an infamously hot and gruelling 135-mile (217-km) run through California’s Death Valley to Mount Whitney—in 21:44:35. In doing so she not only demolished the women’s record she set last year (24:09:34) but finished more than 20 minutes ahead of this year’s men’s champion, Simen Holvik of Norway (22:28:08). Temperatures during the race have been known to soar well above 100 F (37 C).

Placing second in the men’s category and third overall was last year’s winner,  Yoshihiko Ishikawa of Japan (23:52:29), who has two Badwater 135 victories under his belt. He was followed by fourth-place finisher and second-place women’s runner Sonia Ahuja of Thousand Oaks, Calif., who trailed Paulson by nearly two hours, finishing the course in 25:42:51. Rounding out the top five finishers was 2021 champion Harvey Lewis of Cincinnati, who completed his 12th Badwater 135 in 27:26:49, finishing third among the men. Rounding out the women’s podium was Maree Connor of Lambton, Australia (27:49:24).

Viktoria Brown, the only Canadian in the field of 100 runners, finished strong, running 30:11:52 to place fourth among women and claim 13th place overall. It’s been a stellar year for the Whitby, Ont., ultrarunner, who in March broke her own 48-hour Canadian record and 72-hour world record while competing at the GOMU (Global Organization of Multi-Day Ultramarathoners) six-day world championships in Policoro, Italy.

With her commanding victory this year, Paulson becomes the first woman to win back-to-back races at Badwater since Japan’s Sumie Inagaki won the event in 2011 and 2012.

Paulson’s win last year came amid some controversy.  In 2016, the professional runner and triathlete accepted a ruling from the United States Olympic Committee National Anti-Doping Policies (USADA) banning her from competition in triathlon events for six months, the result of an anti-doping rule violation. She had a positive result for ostarine, a selective androgen receptor modulator (SARM), during a random sampling.

Follow-up tests found ostarine in a contaminated supplement the athlete was taking. In an analysis of Paulson’s GPX files and other data, Derek Murphy, who runs the site marathoninvestigation.com, concluded that her Badwater data was clean and showed no evidence of cheating.

This year’s race, which started Tuesday at 8 p.m. PDT, and lasts 48 hours, marks the 46th running of the Badwater 135. Considered by many to be the world’s toughest foot race, the ultramarathon begins at 85 metres below sea level—the lowest elevation in North America—and takes runners up to 2,548m of altitude.

Eliud Kipchoge shares insights on how to free Kenya from shackles of doping

Kenya is currently ranked in Category A, having the highest doping risk according to the World Athletics Anti-Doping Rules.

World marathon record holder Eliud Kipchoge has shared that the fight against doping in the country will be more effective if the approach towards the menace is changed.

Kipchoge, speaking to Al Jazeera, insisted that there should be more testing done other than more education.

The four-time Berlin Marathon champion noted that everyone is knowledgeable and education on doping should not be given as much priority as it is being given at the moment. 

He, however, cautioned that those were just thoughts of his and they should not necessarily be followed.

“I think the measures are really enough…but they need to change their tactics from giving more education to more testing. We are in a world where everyone is actually well-educated.

"If we want to kill the menace as fast as we can, the only way is to put all the resources on testing purely…not education at all. I may be wrong…but these are just my thoughts,” he said.

The four-time London Marathon champion added that in order to seal the loopholes, people in authority should work around the clock to ensure that all the coaches, physiotherapists, and athletes are clean.

He noted that the Ministry of Sports, Athletics Kenya, and the Anti-Doping Agency of Kenya (ADAK) should work together to ensure that the doping menace should be a thing of the past.

“The authorities have the power to investigate and find out all those people that are aiding the dopers. All of them should be tested and with that move, Kenya shall be free.

"But if you give education without testing, it’s like you are doing nothing. It’s good to get knowledge but it’s also good to be practical,” he said.

He added that more athletes dope because they want to quickly get rich but he insisted that running clean is honorable.

“It’s not a one-night event…it might take years before you get to the top. If you put your mind on money…you will crash. When you want money, you tend to use shortcuts to get to the top but the glory is short-lived,” he warned.

Speaking on the exploitation of athletes in the camp, Kipchoge advised that Athletics Kenya should ensure that all the coaches are registered. He was also irked by the poor state of training camps in the country

“I’m still active in the sport but I always advise Athletics Kenya to ensure that all the coaches and athletes are registered. This will make it easy to know which coach manages a certain athlete in case of a challenge.

"If we leave our country to be free without following any rules, things will keep being detrimental to athletes. I’m sorry to say that there are no camps in Kenya, maybe five, others are just private accommodations and that’s why coaches feel the need to do what they want,” he said.

Faith Kipyegon contemplates doubling at World Championships

Double world record holder Faith Kipyegon is contemplating whether to compete in both the 1500m and 5000m at the World Championships in Budapest, Hungary, in August.

Kipyegon who holds the world records for the two distances said she is consulting widely before making a decision.

Speaking when she was named the LG/Sports Journalists Association of Kenya player of the month for June, Kipyegon said: "I will start my journey of defending my world title at the national trials this weekend."

"However, I am still consulting on whether I should double at the World Championships."

Kipyegon, a two-time Olympic champion over 1500m, said since she is qualified for Budapest after winning the world title in Oregon last year, she will compete in the 5000m race at the Athletics Kenya trials set for Friday and Saturday at the Nyayo Stadium.

This, she said, will also form part of her preaparations for the July 21 Monaco Diamond League.

At her training base at Global Sports Communication in Kaptagat, Uasin Gishu county, Kipyegon was crowned by the scribes after running two consecutive world records over 1500m and 5000m last month.

In Florence, Italy, on June 2, Kipyegon tore Genzebe Dibaba's record over 1500m with a new world mark of 3:49.11 over 1500m.

She was at it again in Paris a week later as she timed a new world record of 14:05.20 over 5000m.

“I’m so happy to be among the few athletes to win this award more than twice,” Kipyegon said.

“It's always good to see corporate entities acknowledge the good work of athletes. I am thankful to LG for their efforts to whip up the enthusiasm of sportsmen and women in this country. The win in Florence boosted my confidence levels and I feel I have to continue pushing for better track limits.”

She becomes the second athlete, after Angela Okutoyi, to win the SJAK award thrice. Kipyegon beat five other nominees among them Commonwealth Games champion Beatrice Chebet who produced a scintillating run to clinch the 3,000m title at the Oslo Diamond League in eight minutes, 25.01 seconds, which also counted as the latter's new personal best and world leading time.

Others were Carl Tundo and McRae Kimathi for their WRC2 and WRC3 finishes on the Safari Rally,  Moses Shumah for scoring Harambee Stars solitary goal at the Four Nations Tournament, Emma Wangila Nekesa for being the only African wrestler and Kenyan to have qualified for the World Beach Games in Indonesia.

Maureen Kemunto, LG East Africa Corporate Marketing and communication manager, said: “LG has been actively supporting the identification and recognition of sporting talent in Kenya through a partnership with SJAK."

"The purpose of this award is to recognise exceptional Kenyan sportsmen and women for their achievements across diverse disciplines each month and also to signify our commitment to contribute to the development of sport in the country."

SJAK President James Waindi congratulated Kipyegon and thanked LG for their continued support over the past eight years.

“With the monthly award, we are seeing a growing number of upcoming and talented sports personalities among them Angela Okutoyi who won the Wimbledon Open Junior category and won this award for a record three times, "said Waindi.

" Rewarding sportsmen and women is an important step towards whipping up the enthusiasm of sports personalities across all disciplines.”

It’s hot out: do I run short and fast or long and slow?

We are now in the midst of the warmest two months of the year, and many runners face the challenge of adapting their training routines to the heat. When it comes to running in warm weather, a common question arises: should you focus on long and slow runs or shorter and faster runs? While both approaches have benefits and serve different purposes, determining which is better, in the long run, requires consideration.

Running in warm temperatures presents several challenges, including increased strain on the cardiovascular system, impaired thermoregulation, and an elevated risk of dehydration. However, there are ways to manage the heat effectively. This includes acclimatization, staying hydrated and being mindful of your body’s signals.

According to health experts, it’s better to lean toward shorter and faster runs when the mercury soars. Shorter runs minimize the risk of overheating or experiencing heat exhaustion. These shorter and faster runs can be performed at a race pace, tempo, or steady pace. They reduce overall exposure to high temperatures and contribute to the development of anaerobic fitness, enhancing overall running performance. It’s important to note that if you are planning to do shorter-faster runs, it will take longer for your muscles to recover between sessions. It is recommended to take a day or two of rest or mix in a slow-short run between the faster training sessions.

While shorter and faster runs are generally recommended in warm weather, long and slower runs should still have a place in your training regimen under certain conditions. If you have gradually adapted to running in hot conditions and feel comfortable with longer distances, incorporating occasional long and slow runs is feasible. However, it is essential to have a contingency plan and be attentive to your body’s signals to prevent heat exhaustion. Adequate hydration becomes even more crucial for longer runs in the heat. Strategically planning your routes to ensure easy access to water sources or carrying a handheld bottle is advisable.

One useful tip used by many marathoners during summer training is setting up or dropping water stops along their planned route. Another option is running short looped routes close to home, ensuring close proximity to water sources. If a looped route is not possible, finding shaded areas in trails or ravines can help you avoid overheating or prolonged sun exposure.

To ensure your well-being, it’s crucial to prioritize your safety, stay adequately hydrated, and pay attention to your body’s cues while running in the summer heat. Making the right decisions will make your summer running experience seamless and enjoyable while effectively dealing with the difficulties posed by high temperatures.

Six-year-old competes 25K trail race in British Columbia

Jake Hishon and his six-year-old son, Emmett, needed a reason to escape the hustle and bustle of downtown Toronto and explore the outdoors. Jake booked a week-long adventure to British Columbia’s Okanagan region, where the two engaged in water sports, hiking and a 25K trail race.

While Jake was looking for things to do with his son at Silverstar, resort, he stumbled upon the Slay The Dragon 25K on ultrasignup.com. “I saw the race had a generous cut-off time, and the course didn’t seem too crazy,” says Jake. He told us that he has been wanting to get more into trail running, and has done many 5K races with his young son in the past. “25K seemed like a gentle distance for Emmett and me, and running has been a sport he has always liked,” says Jake.

Jake chatted with the race director before signing up, and explained their situation. “Our goal was to try it, and if we get tired, we’ll stop,” says Jake. “We were not trying to win–just to try it, see how we do, and take it from there.”

The 38-year-old entrepreneur and father of two fell in love with trail running because it provided a refreshing change to Toronto’s urban running environment. “There are so many different aspects to running in the trails that you don’t get to experience in the city,” Jake says. He believes his frequent trips out west with his wife and children provide an opportunity to immerse themselves in nature and find joy in being outdoors.

Heading into the 25K, Jake said Emmett was nervous, but they prepared for the race by hiking five kilometres the day before. Starting from the back of the pack, the duo maintained their pace throughout the race, embracing the occasional fall (no injuries reported) and aid stations filled with treats for Emmett. They completed the 25K trail race in six hours and 23 minutes, finishing last of all 84 participants. 

Jake said the two took a lot of breaks, but stressed that he did not have to carry Emmett at any point. “I carried all the supplies. I was the pack mule,” says Jake. “Emmett never wanted to quit. He was excited to reach the aid stations, where they had snacks for him.”

Once the two returned to the village after covering 25 kilometres with 561 metres of elevation gain, Emmett was keen to receive his medal and show it off to everyone. When Emmett was asked what he had learned from the race, he said, “It was pretty fun.”

“I wanted it to be something he could look back on and be proud of,” says Jake. “Emmett would receive encouragement from total strangers, and it was a neat opportunity to see him receive gratitude.”

Jake was wary of the discouragement he might get from doing this activity with his son, but he found everyone at the race to be supportive. “We both looked at it as a fun way to spend a day outdoors,” says Jake.

The positive and encouraging environment inspired Jake and Emmett to plan future races. Emmett is eager to participate in the 6 km kids’ run at the Canadian Death Race in Grand Cache, Alta., this August, while Jake aims to tackle the 124K.

Reflecting on their adventure, Jake couldn’t help but recognize Emmett’s enthusiasm for the outdoors. “Even the next day, Emmett asked me if we could head out on another hike,” Jake laughs. “You give a kid an option to explore, and, odds are, they’ll take it.”

92-year-old Bill Thorn crosses Peachtree Road Race finish line to end 53-year streak

Bill Thorn is the only runner to have participated in Atlanta's Independence Day race every year since it began in 1970.

92-year-old runner marked the end of an incredible 53-year streak at the Peachtree Road Race on Tuesday, as the only person to have run in Atlanta’s famed Independence Day 10K every year since it began in 1970 crossed the finish line one last time.

Bill Thorn, who served as grand marshal of this year’s race, officially ended the streak Tuesday when he ceremonially broke the tape in a short walk to the finish line as crowds cheered him on.

Although Thorn now uses a walker to get around, he took his final steps toward the finish line of Tuesday’s race unaided, raising his hands triumphantly as he broke the tape.

The former high school track coach told Atlanta’s 11Alive the decision to stop running the race was “hard” but that he was “definitely at peace” with putting the streak to bed. “To be honest, I’m kind of relieved,” he said.

For Thorn, who was inducted into the Peachtree Road Race Hall of Fame in 1994, keeping the streak alive wasn’t always easy. One year, he ran the race with a sprained ankle. He also once finished the race during treatment for prostate cancer. But with his balance becoming more of an issue in recent years, Thorn said he agreed with his family that it was time to celebrate his record streak by officially bringing it to a close.

Thorn was one of 150 runners who ran the first Peachtree Road Race in 1970, and among the group of only 110 to finish that first race. He told 11Alive that the idea of a streak never occurred to him before it ballooned to the quarter-century mark. “I would just show up every year; no one said anything (about the streak) until the 25th year,” he said.

In 2019, to celebrate the 50th running of the race, Thorn crossed the finish line with four generations of his family and Julia Emmons, former executive of the Atlanta Track Club, which organizes the run. “It could’ve been just a fad,” Thorn said of his streak that year. “But as you go along through the years, people like Julia say to me every once in a while to ‘keep going’ and that was really encouraging, and so it just became a year-after-year thing.”

Since the pandemic, Thorn has completed the virtual edition of the Peachtree, running the distance around his neighbourhood.

Saying he still works out six days a week, Thorn told the Atlanta Track Club that “it’s been really exciting over the years, but there comes a time when you have to let go,” adding that “no one else will be able to say they did the first 50.”

World champion Jake Wightman out of defending his title in Budapest next month

After sustaining a freak injury to his foot in January during a gym session in South Africa, Jake Wightman’s recovery has not been straightforward and the 28-year-old says he has “run out of time” and is out for the summer.

This means he will be unable to defend his world 1500m title in Budapest in August just 12 months after claiming gold ahead of Jakob Ingebrigtsen at the World Championships in Eugene.

Wightman sustained the injury to the right foot when landing awkwardly doing plyometrics. He spent five weeks in a protective boot and missed the indoor season, but kept fit cross-training and then eased back into running in the spring.

But further injury-related complications have hindered his progress and he has been forced to withdraw from a number of races in recent weeks. He did not have to battle for World Championships qualification by running the UK Championships in Manchester this weekend because he already has a “wild card” entry to Budapest as a reigning champion.

But nevertheless he feels time has run out for him to get fit for the biggest event of the year and he is now looking at a return to running in late August with his sights set on 2024 instead.

“As a result of my injury, I’ve had to deal with several more set backs as I prepared to race this Summer,” he said on Instagram.

“I’ve always felt as though time has been on my side to overcome my problems fully, however it has finally run out. This means I’m sadly going to be unable to compete at Worlds which has been really gutting to come to terms with.”

Wightman, who was also one of the biggest attractions due to compete at the Diamond League in London on July 23, has had to watch in frustration this season as ten men from eight different countries have run inside 3:30 for 1500m so far this summer, led by Ingebrigtsen’s European record of 3:27.95 at the Bislett Games.

He added: “Although I’m very disappointed not be able to try and defend my title, my focus has to be on getting my body rested and ready for 2024, to ensure I’ll be back performing at my best. The are some risks I could’ve taken to be on that Budapest start line, however the potential to jeopardise my Olympic year makes this the obvious decision.

“I’m currently taking some down time before starting my rehab, ready to be back running safely and pain free by the end of August. Big thanks to all my team and British Athletics who have worked really hard to try and give me every chance of competing. I’ll see you back on the start line soon.”

Should runners take a collagen supplement?

Collagen supplements have gained significant popularity in recent years for their potential benefits, which range from stronger skin, hair and nails to improved joint health and even relief from arthritis. Runners who are looking to prevent injuries or gain a performance edge might be considering adding collagen to their current supplement routine, but is it necessary? We spoke with registered dietitian Megan Kuikman (who writes the “Fuel Station” column in Canadian Running magazine) to find out.

What is collagen?

Collagen is the most abundant protein in our bodies and plays a role in maintaining the health and integrity of various tissues, including tendons, ligaments, cartilage and skin. You can consume collagen through animal foods in the diet, or through foods that contain added collagen, like Jell-O or candies.

What are the potential benefits of collagen supplements?

Kuikman says that research in this area is still new, so it’s difficult to say definitively whether collagen supplements are beneficial. Still, she says supplements may increase collagen production, which can thicken your cartilage and decrease joint pain associated with osteoarthritis. It is possible this could be beneficial for runners, whose daily mileage places a lot of repetitive stress on their knees and other joints, but more research is needed to fully understand the effects of collagen on joint health, especially in athletes.

“It may be beneficial for an injured runner who’s recovering from a tendon or ligament injury or for a runner who is prone to these sorts of injuries,” says Kuikman, “however, as per above, research in this area is still needed.”

It’s also important to note that collagen is a complex protein, and oral supplementation may not guarantee that it will reach the specific target tissues in significant quantities. The body’s natural collagen production is regulated by various factors, including diet, exercise and genetics, so if you’re trying to target a specific area (for example, an injured knee), supplementing with collagen may not necessarily lead to increased collagen synthesis in that specific tissue.

It’s worth mentioning that a well-rounded diet that includes protein-rich foods will provide the necessary amino acids for collagen synthesis in the body. Consuming a variety of protein sources, such as lean meats, fish, poultry, dairy, legumes, and plant-based proteins, can support overall tissue health, including the production of collagen. 

Are collagen supplements safe?

“Collagen is a low-risk supplement, but there is not much data available to support its use in athletes,” says Kuikman. “Like all supplements, you can definitely take too much, and there is the risk that supplements may be contaminated with banned substances. This is a concern, as it could potentially lead to a \ if it were to contain a banned substance.”

How to choose the right supplement

If you are interested in adding a collagen supplement to your diet, you may want to consider consulting first with a dietitian or sports medicine provider, who can evaluate your individual needs, assess any potential deficiencies and provide personalized recommendations based on your goals and health status.

Collagen supplements are usually taken in the form of hydrolyzed collagen or gelatin (collagen extracted from animals), which means they are not suitable for vegan athletes. There are some vegan products available that claim to mimic animal-sourced collagen, but more work is needed to determine their effectiveness.

Kuikman adds that since vitamin C is important for collagen synthesis, the diet needs to be sufficient in vitamin C to get the most out of your supplement. You can also find some supplements that include vitamin C along with collagen.

The bottom line

Collagen supplements may be beneficial for runners who tend to suffer from joint pain and injuries, but we still don’t have very much research to support this. It is a relatively safe supplement, so if you do choose to add it to your daily regime, consider speaking with a dietitian or sports medicine practitioner who can help you make an informed choice.

No supplement can replace a well-balanced, healthy diet, so before you add any vitamins or supplements to your daily routine, make sure you’re doing your best to get all of your essential vitamins and minerals through natural food sources first.

Keira D’Amato tells us more about her new Half Marathon American record

(On July 1 Keira D'Amato clocked 1:06:37 at the Gold Coast Half Marathon setting a new American record.  This is her story as it unfolded posted on FB)

I don’t know why this post has been so tough for me to write. There was so much emotion in my reaction to crossing the finish line and I think it boils down to one thing: hope. 

Earlier this year, I was injured, I had to scrap my spring racing plans, but I was in the pool everyday hoping it would heal so I could get back to my goals. 

Once I was healthy, the year started off slow. It always does when you are starting something. It takes a few months for me to really start feeling like my buzzsaw self. I had hope that if I stayed patient, I could build back to an even higher level. 

My flights got cancelled, and delayed, and cancelled again. But I hoped if I pushed through the travel, I would make it to the starting line. 

My daughter wasn’t exactly thrilled I was going to away for a week. That stings the heart. But I hoped, I could show her what it is to chase a dream and why the family has worked to hard to support my running. 

I hoped for good enough weather, I hoped my legs would feel good enough despite the travel, and I hope I could find sometime new within myself, that I wasn’t even certain was there. 

Then, with about 100 or meters to go, I saw the clock and all that hoping was actually coming true. We all know it doesn’t always workout like that. In fact, most of the time, it feels like it doesn’t. But on Saturday, July 1 in Australia at the @gcmarathon half marathon it did for me. 

So that’s why I look crazy crossing the finish line. 

I hope everyone has an excuse to make a crazy face like this too. Here’s to hoping. ❤️

Photos by: @caseysims_ and @beyondtheroad

Ethiopian runner misses Peachtree Road Race victory due to last-minute detour

In an unexpected turn of events during the AJC Peachtree Road Race 10K on Independence Day, Ethiopia’s Senbere Teferi, the reigning champion, was poised to claim victory and the USD $10,000 prize. However, a wrong turn in the final 200m foiled her plans, resulting in a third-place finish and causing her to miss out on a large sum of money.

Teferi was closely following a leading police motorcycle as it suddenly veered off the course with 200m to go. Without hesitation, Teferi followed suit, mistakenly believing that the race course took an unconventional right turn.

Despite having a nearly 10-second lead over her compatriot, Fotyen Tesfay, Teferi’s confusion led to her sprinting back to the course and finishing third, with a time of 30:47. She was only two seconds short of second place, which went to Kenya’s Jesca Chelangat in 30:45. Tesfay seized the opportunity and claimed victory, finishing four seconds ahead of Teferi in 30:43.

Tesfay also briefly followed Teferi’s detour before swiftly correcting herself and surging ahead to win the 10K title and the USD $10,000 prize.

While it’s not uncommon for runners to take wrong turns near the finish line, it is surprising that it happened to someone who won the race just last year. This a reminder that even professional runners make mistakes.

The AJC Peachtree Road Race is held annually in Atlanta on Independence Day. It is currently recognized as the world’s largest 10K race, with over 60,000 participants. Canada’s own Rory Linkletter finished 17th overall in this year’s race, posting a time of 29:12.

Get lightning-bolt legs: try a fartlek session to spice things up

Adding a fartlek workout to your regular training is a fabulous way to switch up your routine and give your legs a speedy boost. Fartlek (a Swedish word meaning speed play) involves injecting your workout with varied paces that can range from a sprint to an easy jog. Because these sessions are based on effort, rather than specific paces, they work for roads or trails. You can make these workouts more challenging by cutting back on recovery time between faster sections, or by adding repeats.

Goal-based fartlek

Using landmarks to split up your speedy segments will make your workout go by quickly. Focusing on your surroundings can add a boost of mindfulness to your training, upping your mental game.

Warmup: 10–15 minutes easy running.

Workout: Pick an object in the distance: a telephone pole, tree or building works. Run toward it with an increased effort until you reach that landmark, then pick another object ahead to run easily toward to recover. Start with three to five fartlek segments, adding one or two per week or as you want more challenge.

Cool down: 10 minutes easy running.

Time-based fartlek

For this workout, you’ll use your watch to keep track of time, but will keep your attention on your effort rather than your pace.

Warmup: 10–15 minutes’ easy running.

Workout: Run faster segments of one, two or three minutes with equal amounts of easy running to recover. Begin with three to five faster sections and add one or two per session as you feel stronger.

Cooldown: 10 minutes’ easy running.

Remember to follow a more challenging workout with an easy recovery or rest day, and hydrate often during the warm summer months.