Running News Daily

Golden girl Gerda eyes fifth Dubai Marathon 10km title

With four successive victories to her name in the annual 10km Road Race, golden girl Gerda Steyn will be red-hot favorite to make it five-in-a-row when the Dubai Marathon gets underway on Sunday.

Held under the auspices of the Dubai Sports Council, the Dubai Marathon’s 10km event is always the most popular race in terms of athlete number. But if any woman is to wrestle the crown from Steyn, they will need to be in the form of their lives.

“I’ve been very fortunate to have enjoyed a wonderful year in 2023 with the three most memorable days being when I won the Two Oceans Marathon and the Comrades Marathon in South Africa, followed by running a new marathon national record in Spain in December,” said the modest 33-year-old Dubai-based South African.

At the Valencia Marathon less than a month ago, Steyn finished 11th in a time of 2:24:03 to set a new South African national record at the distance. Although she will kick off the 2024 season with the shorter 10km distance in Dubai, it’s hardly a surprise considering her near ownership of the event.“I’ve run the Dubai 10km race every year since 2018 and have won it four times, so I can’t think of a better way to start the new year than to be a part of it once again,” she added.

“My aim is to win the 10km again in 2024 and even though I won’t be running the full marathon itself, I still get to be part of the iconic event.”

The Dubai Marathon launches what will be a busy year for the adidas runner.

As well as committing to the defense of her Comrades Marathon and Two Oceans Marathon titles in Durban and Cape Town respectively, South Africa’s fastest ever female marathon runner will also represent her country at the 2024 Olympics in Paris.

It will be her second Olympics having finished 15th in the Marathon in Sapporo in 2021.But before all that, there is the small matter of the defence of her Dubai Marathon 10km title on Sunday. Last year, Steyn won in a time of 33:47 over an unfamiliar route at EXPO City Dubai.

But with the 23rd edition of the Dubai Marathon taking place over the fast and flat roads of Umm Suqeim, the quicksilver South African may well have her eyes on the personal best of 32:24 she set over the same surface the last time it was staged there in 2020.

Meanwhile, The Dubai Sports Council has discussed the latest preparations for organizing the 23rd edition of the Dubai Marathon, the oldest long-distance running race in the Middle East.

The latest preparations were discussed during a meeting held by Saeed Hareb, Secretary-General of the Dubai Sports Council, Nasser Aman Al Rahma, Assistant Secretary-General, Peter Connerton, Event Director, and Alan Ewens, Media Director of the race.

Hareb expressed his confidence in the staging of the Dubai Marathon, especially since it features cooperation between a number of government agencies and the organizing committee to ensure its success and provide the best atmosphere for thousands of international participants coming to run a race they look forward to every year.

The 2024 Dubai Marathon is supported by the Dubai Sports Council, adidas, Dubai Duty Free, EXEED by Al Ghurair, the Channel 4 Radio Network, the ITP Media Group, Bisleri Water, Biofreeze, Dubai RTA, Dubai Police, Al Ameen Service, Dubai Municipality and SIRO One Za’abeel, the first fully integrated Fitness + Recovery hotel in Dubai.

Neuroscientist Andrew Huberman’s 5 tips for optimal performance

Dr. Andrew Huberman, professor of neurobiology and ophthalmology at Stanford School of Medicine and host of The Huberman Lab podcast, believes in avoiding health trends, instead prioritizing five basic daily things to achieve peak physical and mental health. Huberman’s tips aim not only to help the general public become the best version of themselves, but also apply perfectly to runners. Here’s what you need to know.

1.- Sleep

“Everyone needs to get a sufficient amount of quality sleep,” Huberman recently said on The Nine Club podcast. He touts sleep as the best stress reliever, trauma releaser, immune booster and emotional stabilizer. He suggests following a consistent sleep schedule, making sure you are exposed to sunlight in the morning (more below), avoiding caffeine eight to 10 hours before bed and limiting naps to 15-20 minutes.

Huberman says most adults need between six and eight hours of sleep every night and suggests letting teenagers and young kids sleep as much as they want.

Key takeaway for runners: Sleep is critical for recovery and should be something runners focus on as much as their most intense training. During sleep, our bodies repair themselves from the microscopic tissue damage done while exercising; insufficient sleep can lead to injury, low energy availability and a struggle to improve. Delving into Huberman’s sleep tips can help you become a better sleeper, and therefore a better runner.

2.- Move more

“It is important to get enough movement. Get your heart rate up, get your breathing up. You’ll live longer, you’ll feel better,” Huberman says. Huberman suggests trying to get one hour of exercise daily, and incorporating strength training into your routine. “The natural decrease of muscle is one per cent per year after age 40, unless you intentionally offset through strength training,” Huberman explains.

Key takeaway for runners: Huberman’s advice doesn’t necessarily mean you should run every day. Try adding movement into your day whenever you can (take the stairs, park farther from your destination and walk for 10 minutes), and count cross-training (which includes brisk walking) toward your daily total. Gentle walking on rest days can help with the recovery process.

3.- Sunlight

Getting sunlight within the first hour of waking helps suppress the release of melatonin, a hormone that promotes sleep, while increasing alertness. For many of us in North America, it’s not light out when we wake up during the winter months, and it may not be sunny—but regardless of sunshine, focus on that outdoor light, and if you can’t be out in it as soon as you wake up, incorporate it into your day as early as possible.

Key takeaway for runners: While you certainly don’t need to be an early-morning runner to follow this tip, maybe this benefit will give you a boost to get out earlier more often.

4.- Nutrition

“Try to get 75 to 80 per cent of your food from non-processed or minimally processed sources,” Huberman says. He follows a diet that includes intermittent fasting, and while that doesn’t necessarily work for all athletes, intentionally eating meals at times they are most beneficial may help.

Key takeway for runners: Huberman is quick to point out that everyone is different, and it’s important to work with your own physical needs. Make sure you are taking in adequate nutrition for your energy output, and while a focus on unprocessed foods is clearly beneficial, lose any “food guilt” you have over taking in sugary gels or gummies during training and races–they are necessary for fuelling endurance efforts.

5.- Meaningful connection

“Do what you can to make the interactions you have, online and in reality, with friends, with family, as healthy as possible,” Huberman says, and emphasizes the importance of quality social connection. Feeling socially isolated and lonely has been shown to increase the risk of developing dementia, depression and anxiety, among other health conditions.

Key tip for runners: Embrace your local running community, or work on building stronger relationships with your running friends. If you don’t have access to a local running group, connect online with other like-minded individuals, but make sure to avoid negativity. For some of us, getting in a daily run as a stress reliever may be the tool we need to focus on healthier relationships with our non-running friends and family.

Rory Linkletter to chase Olympic marathon standard in Spain

After a short and successful stint on the indoor track to end 2023, Canadian marathoner Rory Linkletter has announced his next race, the Sevilla Marathon on Feb. 18. Linkletter’s goal is to run a personal best and book his ticket to the Paris Olympics, which will require a time of 2:08:10.

“I will be heading to Spain to run the Sevilla Marathon on Feb. 18,” Linkletter wrote on Instagram. His reasoning for choosing to race in Sevilla was to give himself ample time to recover and prepare after his 18th-place finish in the marathon at the 2023 World Athletics Championships in late August.

Although Linkletter’s time of 2:12:16 in Budapest was shy of his personal best, he referred to the race as the smartest he’s ever run, passing over 20 runners in the final 15 kilometers.

In Sevilla, Linkletter will be vying for the fastest time of his career, and he will need to hit the men’s Olympic A standard of 2:08:10. If he misses the standard, he can still be selected for Team Canada via the World Athletics rankings. He has a personal best of 2:10:24 from the 2022 World Championships in Eugene, Ore.

“Training is going well, and I want to set myself up well for an Olympic Standard attempt (2:08:10),” Linkletter said.

The 27-year-old had the second-fastest Canadian men’s marathon time in 2023, behind only Cam Levins’s 2:05:36 in Tokyo. Levins already has one of the three eligible marathon spots for the Canadian men’s Olympic team, but with five months left to qualify, two spots are up for grabs for Canadians who meet the Olympic B standard of 2:11:30.

If Linkletter were to hit the A or B standard, he would potentially be selected for his first Olympic Games.

The Canadian-born marathoner, who lives in Flagstaff, Ariz., has been working on his speed over the last few months with his coach, former U.S. marathoner Ryan Hall, to improve his speed. In early December, he became the 74th Canadian to run a sub-four-minute mile and only the second Canadian to accomplish the feat while also being a sub-2:12 marathoner.

He joined marathon record holder Levins as the only other Canadian to do so.

Ten reasons to be excited for 2024

There are many things to look forward to in the sport of athletics in the upcoming year.

There’ll be six global championships in 2024, with ever-expanding one-day meeting circuits spread throughout the year. Rivalries will be renewed, and record-breakers will continue to push boundaries in their respective disciplines.

Here are just 10 of the many reasons to be excited by what’s to come over the next 12 months.

1. Paris 2024 Olympic Games

Athletics is the No.1 sport in what will be the biggest event on the planet this year. 100 years after Paris last hosted the Games, the Olympics will return to the French capital where 2000 athletes from about 200 countries will compete for medals in 48 disciplines from August 1-11 . Expect duels, drama and record-breaking performances as athletes compete for the highest honor in the sporting world.

2. World Athletics Indoor Championships Glasgow 24

The first global track and field championships of the year will start in just two months’ time as Glasgow hosts the World Indoor Championships on March  1-3. In Belgrade two years ago, pole vaulter Mondo Duplantis and triple jumper Yulimar Rojas set world records to claim gold; they’ll be looking to add to their medal – and record – tally in Glasgow, as will a host of other top track and field stars.

3. World Athletics Relays Bahamas 24

For the first time since 2017, the World Relays will be held in the Bahamian capital as the global event returns to the venue of the first three editions. From May 4-5, athletes will be vying to secure their place in the 4x100m, 4x400m and mixed 4x400m for the Paris 2024 Olympic Games. Expectations of a nation rests on their shoulders – and their baton exchanges.

4. World Athletics Cross Country Championships Belgrade 24

Just two years after the Serbian capital hosted the World Indoor Championships, Serbia will this year play host to the world’s best cross-country runners. Recent editions of the event, in both Aarhus and Bathurst, have put athletes to the test on grueling courses, so expect more of the same on 30 March.

5. World Athletics U20 Championships Lima 24

After the latest successful edition of the World U20 Championships in Cali two years ago, the global event will return to South America as Lima becomes the first city in Peru to host a World Athletics Series event. The championships will take place from August 27-31, and will showcase the world’s most promising up-and-coming stars.

6. World Athletics Race Walking Team Championships Antalya 24

Is there room on the calendar for one more global event? Go on, then. For the first time ever in the history of these championships – including all previous iterations – Turkiye will play host to the World Race Walking Team Championships on April 21 . The first 22 teams here will automatically qualify for the marathon race walk mixed relay – the newest Olympic discipline – at the Paris Games.

7. One-day meeting circuits

While championship action is great, the likes of the Wanda Diamond League and World Athletics Continental Tour is where athletes can be seen in action week in, week out throughout the peak of the outdoor track and field season. Before that, there’s also the World Indoor Tour, while other series such as the Cross Country Tour, Combined Events Tour, Race Walking Tour and Label road races will provide competition opportunities throughout the year.

8. Record breakers

Athletes continued to push boundaries throughout the past 12 months on the track, field and roads. Expect more of the same in 2024 as the likes of Faith Kipyegon, Mondo Duplantis, Kelvin Kiptum, Yulimar Rojas and Ryan Crouser look to run, jump and throw better than they ever have done before.

9. Big clashes

Rivalries between the sport’s biggest stars always provide a gripping narrative for any season. For 2024, expect some mouth-watering clashes to come from the likes of Sydney McLaughlin-Levrone and Femke Bol in the 400m hurdles, Kelvin Kiptum and Eliud Kipchoge in the marathon, Gudaf Tsegay and Sifan Hassan in the 10,000m or Daniel Stahl and Kristjan Ceh in the discus to name but a few.

10. New stars

Every year a new generation of talent emerges. Some of those will be athletes who started to make a bit of a breakthrough towards the end of last year, while others may be athletes who fans have barely heard of. Either way, keep your eyes peeled as the season unfolds to witness the future stars of the sport mixing it with the world’s best athletes.

University of Virginia woman goes viral after beating man in race

A female 800m runner from the University of Virginia has gone viral on TikTok after recording a video of herself beating one of her boyfriend’s friends, who thought they could beat her in a race, despite having zero running experience.

The challenge arose when the man was skeptical about Alahna Sabbakhan’s ability to beat him in a race. In her viral video, she explained that they agreed to race over 400 meters, which was part of a workout she had planned. They matched stride for stride over the first 200m, but the man, who had no running experience, took a one-way ticket along the Lactic Express, ultimately losing to Sabbakhan by a significant gap.

In two weeks, her video has garnered over 10 million views and earned Sabbakhan an interview with American morning television show TODAY. Speaking with TODAY, Sabbakhan said she thought it was “ridiculous” when she first started hearing the rumors that her boyfriend’s friend believed he could run faster than her. “He didn’t know what to challenge me in,” she said.

“Just to clarify, I did NOT want to race this man,” her TikTok caption read. “I was already at the track with my boyfriend doing a workout, and he came to join.”

Despite her primary event being the 800 meters, where she holds a best of 2:05, Sabbakhan completed the 400m in an impressive 57 seconds, negatively splitting the final 200m in 28 seconds. Reflecting on the experience, Sabbakhan told TODAY that the video emphasized the importance of ending gender-based underestimation. “The race showcased the need to stop underestimating female athletes,” said Sabbakhan.

Sabbakhan’s TikTok video resonated with many viewers, sparking discussions about the challenges female athletes constantly face. The video became a symbol of breaking stereotypes and empowering women in sports. Sabbakhan mentioned that her competitor graciously accepted the loss, acknowledging the race as the hardest thing he had ever done.

Five worst things to do on race day

Fall race season (the best race season!) is finally back, and it feels even better after a year of mostly virtual races. Seasoned runners and first-time racers will toe the starting lines for their fall races in coming weeks, and the excitement is building.

After months of training for your upcoming 5k, 10k, half marathon, or marathon, the last thing you want to do is jeopardize your work with a last-minute mistake. Below are common runner slip-ups you might make in the week leading up to race day, or race day itself, that you should be careful to avoid.

And if you've done these before, don't sweat it. Runners of all ages and levels have suffered the consequences of these mistakes – in 16 years of running, I've done them all!

1.- Trying the new gel brand you just bought: You may have heard the saying, "nothing new on race day," and this especially applies to nutrition. You don't know how your body will react to a new food, and race day is a risky time to try. If you've done all your training runs with Gu gels, race day isn't the time to try Honey Stinger waffles. It's crucial to train with the gels, chews, or other snacks you plan to carry the day of a race – if something is going to make you feel crampy or nauseous, you'd rather know beforehand.

On the same note, it helps to eat familiar foods the night before, and morning of, the race. Test a few dinners and breakfasts before your long training runs to learn what works best for you.

2.- Wearing new gear: "Nothing new on race day" also applies to the shoes, sports bra, shorts, and other gear you wear. Your race day outfit should include clothes you've worn on several test runs and that you know won't chafe, ride up, or fall down. If you're planning to wear something to hold a phone, gels, or other essentials, be sure you bring that on training runs as well!  

3.- Leaving things to the last minute: In the weeks leading up to race day, you're only thinking about the run – but there are other logistics to consider too. Check the race website for packet pick-up instructions so you know whether to get your race bib the day before the race, or the day of. The night before, lay out your clothes and shoes, plan your breakfast, and know your transportation. Your future self will be grateful for a less-stressful race morning.   

4.- Failing to check the course: Does your race have a lot of hills, or is it mostly flat? Does it start and end in two different places? Where are the aid stations, if any? The answers to these questions can inform your race day plan and help you decide how much nutrition to bring, where to expect a big hill, and where to have friends or family meet you at the finish.

5.- Sprinting at the start: When the race-day adrenaline is pumping, and the runners around you are getting off to a fast start, it can be tough to maintain a sustainable pace. You might feel good at first, but it's never a good idea to start out faster than your regular pace. Instead, stick with the pace you're used to and accelerate in the second half, if your energy is still high.  

And finally, remember that even if you check all the right boxes, eat all the right foods, and nail every part of your race day prep, the race may not go as planned. And that's ok! Not every race will be your best race. The most important thing is to get out there and give it your best shot.

Have a great race!

Over Ksh100 million cash boon set aside for top performers at Xiamen Marathon

More than Ksh 100 million ($638,000US) is on offer for exemplary performers at the Xiamen Marathon on Sunday.

The Xiamen Marathon slated for Sunday, January 7 is fast approaching, with more than Ksh100 million up for grabs for athletes who do exemplary well.

The marathon that will be staged in Xiamen in Fujian province, China will provide hundreds of millions to athletes as they look to kick start their year on a high.

The Xiamen Marathon slated for Sunday, January 7 is fast approaching, with more than Ksh100 million up for grabs for athletes who do exemplary well.

The marathon that will be staged in Xiamen in Fujian province, China will provide hundreds of millions to athletes as they look to kick start their year on a high.

The athletes who cross the finish line first in 2:09:30 and 2:26:00 will be awarded Ksh7,053,750 in the men’s and women’s races respectively. Female and male athletes who clock above the time to win the race will be awarded Ksh3,930,000 each.

The second-place finishers who clock under 2:10:30 and 2:2:00 in the men’s and women’s races will be awarded Ksh3,144,000 each while those who finish above the time will walk away with Ksh2,358,000.

The athletes who finish third and clock under 2:11:30 and 2:28:00 in the men’s and women’s races will be awarded Ksh2,043,600 each while those who clock above the times will walk away with Ksh1,729,200.

The athletes who finish fourth, fifth, and sixth will pocket Ksh1,572,000, Ksh1,257,600, and Ksh1,100,400 respectively while those who finish seventh and eighth will walk away with Ksh1,020,565 and Ksh942,060 in both the men’s and women’s races.

Chinese runners will also be awarded with those crossing the finish line under 2:15:00 and 2:32:30 walking away with Ksh1,101,839 and those who clock below the time will bank Ksh550,889. The first 12 Chinese athletes who cross the finish line will be awarded with the 12th athlete walking away with Ksh22,035.57.

Athletes who break the world record will walk away with Ksh157,010,000 and they will earn an additional Ksh7,850,500. For breaking the course record, the athletes will be awarded Ksh4,710,300.

British trail runner found dead after going missing on run

A 40-year-old British ultrarunner was found dead on Tuesday morning following a two-day search. Edward Catmur of London went missing on a run in Cumbria, U.K., on New Year’s Eve.

According to the BBC and Cumbria police, Catmur travelled to Cumbria intending to run through the North Pennines from Dufton, near Appleby, to Cross Fell and Hartside Cross. He was reported missing on New Year’s Day after not being heard from after 10 a.m. on Dec. 31.

The local police sent out a rescue team on Jan. 1, following Catmur’s planned route on Monday. A police helicopter found his body on a snow-covered trail on Monday night in the Cross Fell area, just north of Penrith. There was a large snowfall in the area, according to the police.

This was not Catmur’s first time visiting or running in the Lake District National Park area; he previously ran the Bob Graham Round with a few friends in 2021, completing the 110 km loop in just under 24 hours.

Catmur was a software engineer living in Chicago but was back in the U.K. for the holidays. He was an avid runner. On the day before he went missing (Dec. 30), he participated in Penrith parkrun, where he ran an 18-minute 5K. He also competed at the 2023 Comrades Marathon, where he finished 254th. He also won the challenger race at the Montane Spine Race in 2015.

Fell running is the sport of running and racing off-road, over upland country where the gradient climbed is a significant component of the difficulty. The name arises from the origins of the English sport on the fells of northern Britain, especially those in the Lake District.

Having completed his first half-marathon, Travis Barker has caught the running bug and is now signed up for the Los Angeles Marathon

The drummer of Blink 182, Travis Barker, has found a new passion and has lofty goals for the year ahead. On New Year’s Eve, the 48-year-old completed his first half-marathon in Santa Monica, Calif., and now he has his eyes set on 42.2 km at the 2024 Los Angeles Marathon on March 17.

Barker finished the half-marathon in 2:08:57, averaging a pace of six minutes and seven seconds per kilometre and placing 32nd overall out of 59 runners. Barker had family and friends at the race to cheer him on for his debut, including his wife, reality TV and fashion megastar Kourtney Kardashian.

Kardashian was seen sporting Barker’s finisher medal afterward. His first half-marathon capped off a big year for Barker. In November, the couple had their first child together, Rocky Thirteen.

“Ending 2023 with a bang,” the drummer captioned his post on Instagram. When asked about his next race, Barker revealed his plans to run the LA Marathon.

Barker’s training for the half did not go smoothly. The drummer said he had to halt his training due to an iliopsoas tendon strain a few weeks before the race. He posted that he knows the marathon won’t be easy, but he trusts the guidance he’s received from Stanford neuroscience professor Andrew Huberman and human performance professor Andy Galpin.

Now that the Kardashians are attending races and Taylor Swift is doing fartlek workouts has our sport officially reached its peak?

Wilson Kipsang hints at marathon return after serving doping ban

Former world marathon record holder Wilson Kipsang has expressed his interest in returning to running after serving his four-year doping ban

Former world marathon record holder Wilson Kipsang has expressed interest in making a comeback to running after his doping ban elapsed.

Speaking to Nation Sport, Kipsang explained that he is currently sharpening his talons as he gears up for a grand return into competing.

He noted that he will be looking forward to competing at either the Tokyo Marathon on March 3, the Paris Marathon on April 7, or the Hamburg Marathon on April 24.

He expressed his interest in returning to competitive running after three of his family members and himself survived a road accident on Monday.

After the survival, Kipsang narrated that he swerved the vehicle on one side of the road and was lucky to have escaped with minor injuries.

“I want to assure everyone who is worried about our wellbeing that we are fine and back in Iten. Let them worry no more,” said Kipsang. 

The 41-year-old was slapped with a four-year-ban for whereabouts failures, not being available for drug testing, and providing false evidence in his case.

Kipsang had been provisionally banned in January 2020 in the case handled by the Athletics Integrity Unit. The former Olympic bronze medalist was punished for four whereabouts failures between April 2018 and May 2019.

Three such failures within 12 months led to an automatic ban, however, the Kenyan had his sanction increased after it was ruled that he had tampered with the investigation by providing “false evidence and witness testimony”.

Kelvin Kiptum expresses desire to run historic sub-two-hour marathon in Rotterdam

Reigning Chicago Marathon champion Kelvin Kiptum will be seeking to become the first man to run a marathon in under two hours and be recognized by World Athletics.

World marathon record holder Kelvin Kiptum is not resting on his laurels as he looks to dethrone the marathon kings and make history this year.

Kiptum, the reigning Chicago Marathon champion will be opening his season at the Rotterdam Marathon where he hopes to break the sub-two-hour marathon barrier.

Speaking to Gulf Times, the Kenyan explained that for now, his training and thoughts are on the marathon and he will be seeking to become the first man to ever run the marathon in under two hours with the recognition of World Athletics. 

Eliud Kipchoge was the first man to run a marathon in under two hours, however, his effort did not count as a new world record under World Athletics rules due to the setup of the challenge.

“It’s already known, the Rotterdam Marathon on April 14. I would like to grow further, and so, inevitably, break the barrier," the reigning London Marathon champion said.

"I’ll go there to run fast; the course is ideal and the crowds in the streets push you to give your best. I would love to be a part of the rich history of this marathon.

“If the preparation goes in the right direction, with peaks of 270 kilometers per week, and the weather conditions permit, I will go for it [sub-two]."

Kiptum has enjoyed a remarkable 2023, breaking the men’s marathon world record where he took 34 seconds off the previous record in winning the Chicago Marathon in two hours and 35 seconds.

He also won the London Marathon in April in 2:01:25, which at the time was the second-fastest time ever.

He noted that he will be competing at the Rotterdam Marathon because the organizers of the race are linked to his management.

“In 2022 I was supposed to run it, to make my debut but a slight injury stopped me. This will be the right time,” he said, adding that one of his other goals is to compete at the 2024 Olympic Games in Paris.

“As a team, we will collaborate, but then everyone looks out for themselves.

“I could also aim for the Tokyo 2025 World Championships, I saw the race in Budapest which fascinated me,” he added.

Ugandan Olympic steeplechaser found murdered just outside of Eldoret

Ugandan three-time Olympian Benjamin Kiplagat has been killed. Kiplagat, 34, is believed to have been murdered early Sunday morning, reported the BBC. Kiplagat, who specialized in the 3,000m steeple, was living in the Marakwet District of Kenya, and his body was discovered in his vehicle just outside of the city of Eldorat. Eldorat is the fifth largest city in Kenya and known as a top training center for athletes.

He broke onto the international scene in 2006 when he was sixth in the 3,000m steeple at the World Junior Championships in Beijing, China. He was a silver medalist at the 2008 World Junior Championships in Poland, and narrowly missed the podium at the 2010 Commonwealth Games in Delhi, India. Kiplagat was 10th at the 2011 World Championships in South Korea, and made the semifinals in the 2012 London Olympic Games.

Kenyan police commandant Stephen Okal said that officers received a message about a traffic accident, and arrived at the scene around 5.00 am, as reported by NTV Kenya. Police found Kiplagat lying in the driver’s seat—the athlete had been stabbed in the chest and neck. Police believe the assailants had used a motorcycle to block Kiplagat’s path, and his vehicle had hit the motorcycle before the attack.

“We are still investigating the incident to ascertain what really happened, but what we can confirm is that the man found dead is an international athlete called Benjamin Kiplagat,” said Okal.

Kiplagat had been training in Eldoret before heading to Uganada to compete. He had Kiplagat had secured a bronze medal while representing Uganada at the Africa Championships in Porto Novo, Benin in 2012, and finished in the heats at the 2015 World Championships in Beijing, China, the 2016 Olympic Games in Rio de Janeiro and the 2019 World Championships in Doha, Qatar.

Kiplagat’s death will be mourned by the international athletics community, while investigations continue to uncover the circumstances around his tragic death.

Running May Have Saved My Life

Nearly 50 years ago I fell in love with running. I was far from a natural. When I was 8 years old, I was struck by an illness that left me with pneumonia in both lungs with one lung being collapsed. I survived that but was left with asthma that persists to this day. This was unfortunate as I loved sports. Asthma more or less disqualified me from participating in “running sports, " leaving me only with baseball as something I could do relatively comfortably.

In high school, I wanted to try wrestling. I figured that I could handle three 2-minute periods. However, I would soon learn that a lot of the training involved running and I struggled mightily to keep up with the other kids early in the season. The next season I hit upon the idea to ask our cross-country coach if I could train with that team, though not be part of the team. In this way, I could be conditioned before the start of wrestling season. And during wrestling season, I would show up two hours before the match to check my weight and run 2-4 miles before weigh-in. 

I graduated high school, but the running never stopped. I ran every weekend (4-10 miles each day) for decades. Running was so important to me that when setting up one of my company offices in Japan, I purposely chose a location in a place with a suitable place to run, near the Emperor’s Palace near Tokyo Station. The palace is surrounded by a circular (3km) moat that is a popular running destination. My ritual was that after a week of business, I would do four laps around the palace and then fly home to San Francisco.

Though I loved running I was never interested in racing until about age 50. In 2010, my new son-in-law invited me to join him in a 5K fun run in Lafayette. Passing all those 20-year-olds was all I needed to get the “bug.” I went on to run many dozens of races over the next years, mostly marathons, an ultra, and a triathlon. I was in the best shape of my life, rarely got sick, and was at the top of the world. That would change dramatically.

In 2013, I started noticing that on some days I would experience a strange fatigue that required me to take a walking break. I remember one day that I cut one of my runs short because I was disgusted with my performance. I kept my running clothes on and decided that I would try again later that day. That was the time I set a new PR for that training course. Something was not right, and these episodes of fatigue were increasing in frequency.

The last marathon I ran was in April 2016, a miserable affair clocking in a 4:53. By September, I couldn’t run a mile without a break. I complained to every doctor I met that “something was wrong”, but the standard response was that I was just getting older and I needed to lower my expectations. Even a cardiologist I had seen 10 years earlier told me that there was nothing wrong with me and even quipped “Guys like you are bad for business.” I wasn’t amused.

Finally, in 2019, my asthma doctor recommended a private practice cardiologist in Los Altos who might be willing to work with me. She spent two hours examining me, including an EKG and blood work. She found no problems but listened to my story about my newfound exercise intolerance. She said the only way to get to the bottom of it was to put me under a cardiac stress test.

I showed up at the hospital and they were ready for me. My doctor was there along with two technicians: one to operate the treadmill and monitor the EKG, and one with an echocardiogram scanner for a pre- and post-test scan of my heart. About 15 minutes into the test, about the same interval that I would experience fatigue during a run, the EKG technician exclaimed “Doctor!” and ran out of the room. The doctor told me to stop, asked me if I was OK, and asked me to lie down and have the other technician scan me.

The EKG technician quickly reappeared with defibrillating paddles and was stunned that I was calmly talking to the doctor. The cause of my fatigue was now clear– I was having a heart attack. A very deadly one at that, called Ventricular Tachycardia (VT) in which the top and bottom chambers beat at different rates causing your heart to stop pumping.

Now that the mystery was solved (I was not “fine”), we needed to identify the cause of this electrical misfiring. I was then directed to a cardiac electrophysiologist (EP) that specializes in this sort of disorder. He also took several hours to explain that there are nearly a dozen potential causes of this, and nearly all of them treatable. There was one (the least likely) however, that was not so easily treatable.

As it turns out, the least likely one Cardiac Sarcoidosis, was the one. This is a rare auto-immune disease that typically attacks the lungs but in even rarer cases can attack the heart. Lucky me. These “attacks” leave scar tissue on the heart that disrupts the normal electrical activity of the heart. My EP regretted telling me that this was out of his skill area and needed to refer me to Stanford where they have a cardiologist that specializes in this.

My experience at Stanford was great where a team of cardiologists took care of me. The first step was to see if the VT response to exercise was repeatable (it was). The second step was to confirm that sarcoidosis auto-immune cells were present in my body. The result of that test was positive. The cells were present, but the good news was that they were no longer in my heart and were “dormant.” But the damage was done. The final step was to install an implantable cardiac defibrillator (ICD) in my chest that has two wires screwed into the side of my heart. In case of a sustained VT episode, the ICD would automatically shock me back into rhythm.

My ICD was installed on February 12, 2020 shortly before the Covid lockdown. I cleared to begin running after about six weeks which I gleefully did after eight months of no running and four years of poor running. I am happy to report that I have had zero VT episodes, nor any other serious arrhythmias since the ICD was installed.

But my story is not quite over. Despite the lack of arrhythmias, my running performance has not returned to pre-sarcoidosis levels. I’ve worked with the Stanford cardiology team who have reiterated that my heart is working perfectly. With that ruled out, I asked for a referral to their pulmonary team to see whether there might be some lung function issues that are interfering with my return to normalcy. Like with my heart, I undertook a battery of tests looking for anything unusual.

The results of all these tests were that my lungs, despite a lifetime of asthma are working quite well. The penultimate step in this battery was a cardiopulmonary exercise test (CPET) that is most commonly used to test professional athletes. Despite my running complaints, the tests showed that my body was responding fairly well to exercise as I posted a 12.2 MET (Metaboloic Equivalent of Task).

I studied the voluminous data from the CPET and was struck by one thing– max heart rate. No, not the calculated 220-<age> that most runners are familiar with, but rather seeing that my heart rate levels off at 149 bpm and can go no higher no matter the stress. This is Father Time making his presence known. The reason I can no longer run as fast as I used to is because my heart can’t pump fast enough to generate the required oxygen to propel my body at those speeds. It's basic physics, so simple. 

I decided to investigate this briefly and look at some representative races to see if I could see this in actual race data. I looked at the data from the California International Marathonfrom 2022 curious to see an age-related pattern. During my short racing career, I would typically place in the top 20% of my age bracket. I extracted data for Mens Masters into a chart to show Max HR vs. the top finisher and the top 20% finisher. This has given me some consolation that the slowdown is natural and will continue.

One more thing I’d like to share, especially with older runners. Since the ICD, I have found it hard to rebuild my aerobic base. I’ve concluded that the reason for this is that I was still trying to train like when I was a teenager back when my Max HR was 200! Somewhere in my memory banks, I recalled something about low heart rate training and quickly found the MAF methodby Dr. Phil Maffetone. In a nutshell, Maffetone advises training at ultra-low heart rates (180-<age>) to develop a core aerobic base. The process can take 3-6 months and involves running at an agonizingly slow pace (at first.) I am happy to report that this is the one thing that is working for me and for the first time in a long time I am again running with joy.

This has been a very personal story but one that I thought I should share with our running community. I feel that running may have saved my life. If I hadn’t challenged my doctors that I was not “fine” the worst could have happened. We runners know our bodies better than anyone and when something doesn’t feel right, it’s probably not. Don’t be afraid to aggressively advocate for yourself. Your life might depend on it.

World 5km record falls to Beatrice Chebet

Kenyan clocks 14:13 at New Year’s Eve event in Barcelona to take six seconds off Ejgayehu Taye’s mark

Beatrice Chebet ended 2023 in style with a world 5km record of 14:13 on the roads of Barcelona in the Cursa dels Nassos event on New Year’s Eve.

Runner-up was Ejgayehu Taye in 14:21 with Lilian Rengeruk third in 14:25.

Taye held the previous world 5km record with 14:19 from the same Cursa dels Nassos from 2021, although Taye’s run two years ago came in a mixed gender race.

On Sunday (Dec 31) Chebet’s performance therefore not only beat Taye’s mark but smashed the women-only world record of 14:29 which was set by Ethiopia’s Senbere Teferi in Herzogenaurach in September 2021

Usain Bolt "not worried" about his world records being broken

Although it feels like just a few years ago that Usain Bolt won his third consecutive Olympic double in the 100m and 200m at the 2016 Olympics, it’s been almost seven years since he last competed professionally. Bolt retired as the biggest star in athletics, and still considers himself a fan of the sport.

In a recent interview with World Athletics, the eight-time Olympic champion was asked if he thinks his 100m and 200m world records will fall anytime soon. Bolt replied that he is “not worried” about that possibility.Bolt’s world record marks of 9.58 seconds in the 100m and 19.19 seconds in the 200m were both set at the 2009 World Championships in Berlin.

“I’m not worried about any of them,” Bolt said regarding the times. “I think the hundred will be harder (to break) because it’s quicker. If you make a mistake during the race, you’re not going to get it. It’s a lot more technical.” The Jamaican sprinting icon told World Athletics that he knew he was going to break the world record in Berlin, because he was in excellent shape at the time.The 2022 100m world champion Fred Kerley and the current world champion Noah Lyles have been vocal about trying to chase Bolt’s records, but neither has come close.

Lyles, who was named as the 2023 World Athletics Male Track Athlete of the Year after winning three gold medals in Budapest, came within a tenth of a second of the 200m world record at the 2022 World Championships in Eugene, Ore., running 19.31 seconds to win gold and set the American 200m record.

His time made him the third-fastest 200m runner in history behind the two Jamaicans: Bolt’s 19.19 and Yohan Blake’s 19.26.“Jamaica’s Yohan Blake to retire after Paris Olympics” — Canadian Running Magazine

Bolt’s 100m record of 9.58 has gone untouched for 14 years and 4 months, and on May 8, 2024, he will surpass U.S. sprinter Jim Hines to become the athlete who has held the 100m world record the longest. Hines was the first sprinter to break the 10-second barrier in 1968 and held the 100m world record for 14 years, 8 months and 19 days, until another American sprinter, Calvin Smith, lowered his mark by two-hundredths of a second in 1983.

No sprinter has run under 9.75 seconds since 2015. The 37-year-old said he enjoys still being referred to as the fastest man ever, and it’s something he will never get tired of hearing. “It’s a great title to have. It’s something that I enjoy hearing and I enjoy knowing,” said Bolt.

Running For 12 Hours Straight Taught Me Real Confidence

You’re stronger than you think.

When I hear people say, “You can do it!” I’m usually skeptical.

People tend to say that when they have nothing else more encouraging to say. So that kind of positive affirmation — while appreciated — does not exactly provide the substantial and “real” encouragement I’m looking for.

Nowadays, when I find myself lacking in self-confidence, or when I’m feeling like a big failure as a writer because my short stories and essays keep getting rejected by publications, I find myself thinking about that fateful morning in early 2018 — when I first started to get into trail running.

It took me 12 hours to finish my first 25-kilometer mountain race.

For those unfamiliar with trail running, 12 hours is a long, long time to finish 25K. The race’s cut-off time is 8 hours — which is already generous. Yet, I didn’t make it.

Nevertheless, that 12-hour 25K run taught me what real confidence is.

It was the Mount Ugo Marathon, which had qualifying points for UTMB. The UTMB, set in the French Alps, is one of the biggest and most prestigious mountain races in the world. To qualify, a runner has to gather enough points from difficult, qualifying races — like the Mount Ugo Marathon.

The Marathon offered 50K and 25K distances. And since it was my first time, I joined the 25K.

We started at the base of a mountain in Kayapa, Nueva Vizcaya. The first few kilometers were paved roads. Then it turned into dirt roads and eventually trails. Over mountain ranges, it was 10 kilometers of almost vertical uphill.

I’d lift each leg over the other and feel my ankles threaten to rip from the constant battle against gravity. I no longer bothered to look up because the damn mountain just kept going on and on. And I cursed myself for not having more uphill training.

Eventually, we reached a more forgiving part of the trail — flat enough that I could jog it. And I started gaining speed and momentum.

When I hear people say, “You can do it!” I’m usually skeptical. People tend to say that when they have nothing else more encouraging to say.

At the turning point for 25K runners (the 50K runners had a different route), a race official told me I was running 11th. I was excited. I thought if I maintained my pace and outran another runner, I’d be part of the top 10! Not a bad way to finish my first half-marathon.

I reached an intersection that had no marks or ribbons. I was confused. And I kind of assumed trail races would be like roads; you just keep going, and you’ll eventually find the right way because the signs will be so obvious. This is a big mistake because, I would later learn, mountain trails don’t work that way at all!

But I wanted to get that Top 10 so bad that I simply picked a path, hoped it was the right one, and gunned through.

I thought I’d turn back if I didn’t see any markings/ribbons after five minutes of running. But then I saw one! So I kept going.

A few mountains later, the ribbons suddenly stopped appearing. I started getting nervous.

Am I on the right path?

But the ribbon indicated this trail path. There were no intersections so far.

Should I keep going? Maybe there’s another ribbon ahead.

I’d later learn I followed some old markings from the previous year’s race. I guess the race organizers didn’t thoroughly remove all markings in that area since it was supposedly far from the designated route. If only I studied the course map, I’d have known something was wrong. But I didn’t, so I kept running through the previous race’s 50K route.

Back then, I didn’t have a smartphone. I had an old Nokia from my dad; the kind that can only call and text. And the signal was bad. So I had no way of knowing where I was via GPS, and I also couldn’t call someone for help.

I decided to reach the peak of the closest mountain I could find.

Maybe if I can get an overview of the place, I’ll have a better idea of where I am.

I reached the mountain’s summit and stared at a panorama of rice fields and cows. No houses or humans in sight. I knew then that I was very much lost.

At that point, I’d been running for over five hours in the mountains. The sun was high above, painful on the skin. I’d traveled so far from the race route that I’d run out of food and water. I only had one last bottle of Gatorade left. And not a single morsel of food.

The fatigue was growing underneath my muscles. My legs felt like chunks of cement blocks; they felt so heavy I could barely lift them.

I thought of Bear Grylls and whether I had to drink my pee while waiting for rescue.

I took a sip of my dwindling Gatorade and tried to push the panic away; those thoughts attack you when you’re in a vulnerable state. Thoughts that I might end up dying on that mountain of hunger or thirst or wild buffaloes. Or that they’d find me delirious, babbling about cows and rice fields, after days of searching.

 I started walking back, slowly. I climbed one hill after another. Midway up the last hill, I sat on the trail. My legs couldn’t walk anymore. Like, literally. People often say, “I can’t walk anymore” — even if, with enough willpower, they still can. But for the first time, regardless of willpower, I felt that my legs couldn’t take another step. So I sat in the middle of that trail.

My calves cramped for the third time and I screamed in pain.

The pain came along with the panic. Am I going to go Bear Grylls from here?

Freaking Bear Grylls. Why did I have to think of the man in the middle of a crisis?

I focused on my breathing to calm myself. I have to survive. So I rested for a bit. And slowly, while conserving my energy, I made my way back up, one super slow step after another.

When I finally returned to the intersection where I first got lost, some race officials were there. They were sweepers — race marshals who were going through the route to support laggards and slowpokes like me. At that point, more than eight hours had passed. The sweepers pointed me in the right direction. And I limped until I reached the final Aid Station, which was 10 kilometers away from the finish line.

My body had never felt so broken, so tired, so truly and utterly exhausted.

At the aid station, I thought I saw a bunch of angels — helpful, smiling volunteers who fed me fruits and nuts and marshmallows and chocolates. They gave me water and electrolyte drinks. They sprayed my legs with something that helped ease the cramps. It was one of the happiest moments in my life.

After I recovered enough to speak, I said to one of the volunteers:

“I don’t think I can walk the next 10 kilometers. When does the sweeper transport arrive?”

The transport was used to ferry people who could no longer finish the race on their own feet.

“The last transport just left,” the volunteer replied. “Another truck would arrive in four hours to sweep the 50K runners who’ll drop out.”

I took a deep breath. Four more hours. What do I do? Wait?

I’ve already lost the race. Even if I reached the finish line now, I’d still be a non-official finisher. But how do I go home and not feel super bad about the failure of my first 25K? Then a small thought came:

Why don’t I try limping my way down? Maybe the transport will arrive earlier and they’ll be able to pick me up along the way. Or if not, another sweeper will pass me by and help me.

Since the volunteers at the aid station couldn’t leave their posts to assist me, I decided to see how far I could go.

I filled my running vest with food and my bottles with electrolyte drinks. I bid farewell to those angels at the aid station, and then, finally, I dragged my feet and started limping.

I limped my way to the finish line after 12 hours.

I avoided the finish line itself. I was embarrassed to have people see my race bib and know that I was actually from the 25K, not the 50K, and that it took me 12 hours to reach the finish line. But apparently, the race director knew about this lost 25K runner after the sweepers reported it. And he kindly welcomed me and congratulated me for finishing — even if it wasn’t an “official” finish.

I made it back on my own two feet.

And that’s when I realized it: I did it even though I thought and fully believed I couldn’t.

I did it, even when I felt like giving up. I did it, even when I didn’t believe in myself.

So whenever I face something that destroys my self-confidence, I often return to that memory.

When I feel like giving up, or I’m spent and exhausted, and my brain and body are telling me I can’t do it anymore — I push myself to take one more tiny step. Just a little step forward, to see how far I can go.

Because I have done it before and succeeded. And I’m confident I can do it again.

Running Strides Makes Me Look Ridiculous, But They Also Make Me Faster

Yeah, doing strides in public can make you look funny. They’re also crucial to improving form and speed.

When I first moved to my small Pennsylvania city two years ago, I naturally scoped out the training basics: a greenway for long runs and tempos, dirt trails for easy days, a track, and—to be used most frequently—a flat patch of grass or road at least 100 meters long within a block or two of my house. That last one might sound unnecessarily specific.

I was looking for a spot where I could run “strides.” Strides (never “striders”) are an imperative part of my year-round training, no matter what distance I’m targeting. After easy runs, I do four to eight strides, somewhere around 5K pace, taking enough time between each one to get my heart rate back down. They’re faster than my normal running pace, but not fast enough to make my legs sore. The purpose isn’t to make me tired, but to keep me in touch with some speed and reinforce proper biomechanics at the late stages of a run. While most coaches recommend doing strides for 100 meters, I typically eyeball it. A city block, a football field, or even just 10 to 15 seconds is close enough.

Before I start strides, I do a series of drills to prime my legs for faster running and to establish good form, like making powerful contact with the ground and landing my feet underneath my hips. I do ankle dribbles, calf dribbles, knee dribbles, straight-leg bounds, fast leg (right leg), and fast leg (left leg). All with a slow walk back to the start before beginning the next percussive drill. Then I start my strides.

The dream spot for strides is an artificial-turf soccer field where I can take off my shoes when I feel like it, but in my town, I have to settle for a fairly busy back alley. The street attracts construction workers getting McDonald’s coffee before work, mothers pushing strollers, daily dog walkers, my neighbor who sometimes smokes weed on her porch. So during the four times a week I “stride out,” I can’t help but feel a little self-conscious. I assume the people walking near me think I’m strange for barreling down the street at race pace. Sometimes I’m worried that people will think I’m chasing them. There’s always a part of me that wants to explain to bystanders what I’m doing: I promise I’m not trying to steal your purse, I just want to PR in the half marathon! 

One morning, I noticed a man at the end of the alley. He was sitting behind an easel, facing down the road toward me. It reminded me of an exercise I did in high school: Our art class was told to find a place in the city to set up and paint whatever we saw. Most things—buildings, signs, trees—remain consistently still, so you’re able to fill in details with appropriate hues and shadows. But some things move quickly. You might not have time to paint the skateboarder that flies across the street. I like to imagine I made it into the man’s painting. I was doing strides in the alley for about 10 minutes, enough time for him to get a good look. Even though I always wonder if people are watching me when I do strides, he’s the only person I’m certain was.

Since beginning to run as a high school junior nine years ago, I’ve learned that training is always a little bit embarrassing. To truly maximize my potential, I have to be comfortable with being uncomfortable. Not just in races or hard workouts, where physical discomfort is inevitable, but I’ve accepted that being vulnerable is how I grow stronger and more confident. 

I’ve got to be okay with doing things a little differently. Sometimes I’m embarrassed when I come up with a lame excuse to get out of happy hour because I have a workout the next day. Or I feel self-conscious lifting small weights at the gym, because I’m focused on injury prevention, not bulking up. But nothing humbles me more than doing strides down a public alley at 7 in the morning. 

How to Go From 5k to Marathon: Tips From an Expert

Ramping up in distance from a 5k to a marathon is a significant step, and it requires careful planning and gradual progression to avoid injuries and ensure success. 

Build a Running Base

Building your aerobic base is one the most important things you can do when aiming for a longer race. Building this base will help you get stronger and build your endurance so you can handle longer, slower efforts. 

Set Realistic Goals

Establish realistic short-term and long-term goals. Consider running a 10k and a half marathon before attempting a full marathon. This allows you to gain experience with longer distances.

Increase Mileage Gradually

Gradually increase your weekly mileage by no more than 10% each week. This helps prevent overuse injuries and allows your body to adapt to the increased workload.

Consistent Running

Aim for at least 3-4 days of running per week. Include a mix of easy runs, tempo runs, interval training, and a long run.

Long Runs

Incorporate a weekly long run into your training. Increase the distance of your long run by 1-2 miles every 1-2 weeks. Every 3-4 weeks, scale back the distance to allow for recovery.

Cross-Training

Include cross-training activities like swimming, cycling, or strength training to enhance overall fitness and reduce the risk of injury.

Rest and Recovery

Allow your body time to recover by scheduling rest days into your training plan. Listen to your body, and if you feel fatigued or notice any signs of injury, take extra rest.

Nutrition and Hydration

Pay attention to your nutrition and hydration. Proper fueling is crucial for longer distances. Experiment with nutrition during your long runs to find what works best for you.

Practice Race Conditions

As you approach longer distances, simulate race conditions during your training. This includes practicing your nutrition and hydration strategies and running at your goal marathon pace.

Tapering

In the weeks leading up to the marathon, gradually decrease your mileage to allow your body to recover and be fresh on race day.

Mindset

Develop a positive mindset. Mental strength is crucial for marathon training. Visualize success, break the race into smaller, manageable segments, and stay focused on your goals.

Race Day Planning

Plan your race day strategy, including pacing, nutrition, and hydration. Stick to a pace that allows you to finish strong, especially considering the longer distance.

Remember that everyone’s body responds differently to training, so be attentive to how your body feels and make adjustments as needed. If possible, consult with a coach or an experienced runner for personalized advice based on your specific circumstances.

How to start running in 2024

Mile2Marathon coach and 2022 Around the Bay winner Kevin Coffey shares his tips for getting started.

January marks the time when many Canadians are considering starting a running routine, but is it as simple as lacing up your old sneakers and heading out for a jog? We spoke to Kevin Coffey, a Mile2Marathon coach in Kingston, Ont., Lululemon ambassador and the winner of the 2022 edition of Around the Bay (the 30K road race in Hamilton) to find out how new runners can get started on the right foot. 

Before you start running

Before beginning your running routine, Coffey suggests assessing your medical history. Most people should be able to start a walk/run program right away without much trouble, but if you have any pre-existing injuries or limitations, he recommends consulting your doctor before starting, to avoid the scenario of having to abruptly halt your running program after just a few attempts.

“Before diving into a walk/run regimen, I usually suggest—though it may sound unconventional—to evaluate whether you’ve ever walked farther or longer than from home to the car,” says Coffey. “If this applies, I would recommend gradually building up to 30 minutes of walking before starting on a walk/run program.”

Getting started with run/walk

The run-walk method is popular and highly recommended for beginners. It significantly reduces the risk of injury by allowing for a lower heart rate and less strain on muscles, soft tissues and bones. Coffey suggests using unequal segments of running and walking to find what works best for you.

“Something else I would consider is the individual’s athletic background and current fitness level,” he says. “The approach might involve running for shorter intervals, like 30 seconds, followed by three-minute walking intervals, repeated several times. For someone aiming to safely return to training after prior running experience, they might find comfort in running for 1 minute followed by a three-minute walk, repeated in sets.”

Coffey also advises incorporating a five-minute walk at the beginning and end of your workout. This helps prepare your body for exercise and aids in a safe cooldown.

Frequency and intensity

When you’re just starting out, Coffey recommends running two or three times a week, but adds that the frequency should be based on your background in physical activity and whether you’re entirely new to running. Starting with two sessions per week is optimal for many runners, while more active individuals might benefit from running three times a week. He discourages new runners from exceeding three sessions a week, to prevent overuse injuries.

In terms of speed and intensity, focus on gradually increasing your volume of running at a consistent pace, rather than getting caught up in specialized training concepts. “Early in the running journey, the primary focus should be enjoyment, and gradually increasing the volume of running at a consistent pace,” says Coffey. “It’s after completing the initial 5K milestone that individuals can consider incorporating these diverse and more intense workouts.”

Avoid common mistakes 

A common mistake among new runners is comparing themselves to others. Everyone has a unique starting point, and it’s important to map out a plan tailored to your running goals. “Some individuals have a lifelong history of sports and are transitioning their focus to running, while others might not have run continuously for 400 metres since their high school PE class,” says Coffey. Avoid the temptation to mirror the training routines of more experienced runners; focus on your own journey.

Overcommitment and overloading running schedules are other mistakes to avoid. Setting rigid schedules without considering life’s unpredictability can lead to frustration and demotivation. Consistency is key, and Coffey recommends approaching your new running routine with flexibility, so you can adapt to unexpected life events that might cause you to miss a run. 

Coffey’s best advice for new runners

Start slowly: Beginning gradually allows for energy conservation and enjoyment of the sport. Speed and endurance will improve over time.

Start with a group: Joining a running group provides motivation, accountability and a sense of camaraderie.

Start with a goal: Setting a goal adds purpose to your runs and helps maintain motivation. It can be as simple as committing to running once a week, or targeting a specific time for completing a 5K.

The Weirdest Things Runners Found in 2023

Angry cows, lost kittens, exotic fish, oh my!While on a trip outside, getting the miles in, runners usually focus on the task at hand, perhaps hoping to find a new personal best. Sometimes, however, what they see in the middle of a run can range from bizarre to downright absurd, and in 2023, those findings delivered. From extinct fish and ancient teeth to many cows and other livestock, these are the strangest things runners came across in 2023.

A runner in Australia—running along Primrose Sands Beach in Tasmania—stumbled upon a fish many scientists thought was locally extinct. The fish, known as a spotted handfish, was dead when found by runner Kerri Yare, who was struck by the odd look of the sea-dweller. The handfish is characterized by orange fins resembling webbed duck feet, measuring about 3-4 inches.

“If you’ve never seen a handfish before, imagine dipping a toad in some brightly colored paint, telling it a sad story, and forcing it to wear gloves two sizes too big,” the Commonwealth Scientific and Industrial Research Organisation said about the discovery. The CSIRO says that the spotted handfish once had a thriving population along Tasmania’s east coast. Still, over the last three decades, their numbers have shrunk due to dredge fisheries and the invasive North Pacific seastar, which prey on the fish’s eggs and the sea tulips they use to spawn. The CSIRO also said that spotted handfish are “rare and elusive,” since their size and solitary lifestyles make them tricky to spot—perhaps even more challenging when running past them at a decent pace.

Not to be outdone by merely finding an extinct animal, one runner made a downright prehistoric discovery while on the run.

Jim Smith of Santa Cruz, California, was on a run when he discovered a mastodon tooth on the beach dating from the Ice Age. Scientists believe the prehistoric elephants roamed North and Central America before going extinct 2,000 years ago. Despite being a couple of millennia old, this was the second sighting of the tooth in a week. A tourist had seen the mastodon molar a week before, with images of the tooth circulating on social media. However, when workers from the Santa Cruz County Museum of Natural History went to look for it, they found no trace. Luckily, Smith found it while out on his run and turned it into the museum to study.

Of course, not all animals found while counting morning miles are extinct or petrified; some just got stuck and needed assistance. That’s what happened when Brian Glover of San Francisco heard a bark while running along Ocean Beach. “I turned around immediately to make sure I wasn’t about to get jumped by a dog,” Glover told Runner’s World. However, nothing was behind him. “I continued running, and I just kept thinking back to the way the dog’s bark sounded.”

After 10 minutes of peering between crevices and calling out, Glover finally saw a pair of eyes staring back at him from a small hole beneath the rocks. He reached down to help, but the anxious animal growled in fear. Luckily, it was still low tide, but the canine only had a few more hours until the ocean crept towards the rocks. Glover rushed home and called San Francisco Animal Care & Control to help. Soon after, animal control called Glover to inform him they rescued the dog, Gwen, and delivered her back to her owners unharmed.

Not just dogs needed rescuing from runners this year, as one stray kitten in Chicago can tell you.

While running in the Chicago Marathon, Sarah Bohan, a mere 5 miles from the finish, discovered a stray cat that had been separated from its mother. “I saw this fluffy thing scurrying under a bridge and recognized it as a dirty, scared cat that was obviously a stray separated from its mother.” Setting aside her need for a PR, Bohan, who says she was running the race for Team PAWS Chicago, one of the country's largest No Kill animal welfare organizations, knew she had to act. Upon discovering the kitten, she and another runner, Gia Nigro walked for about a mile, asking spectators along the way if they could care for the cat. Eventually, they found a cat owner who promised she’d look after the kitten.

Once they knew the kitten was in good hands, Bohan and Nigro finished the race together.

Not all animals runners find along the run need assistance. Aggressive cows also dominated the headlines in 2023, as two separate incidences of aggressive cows were reported.

A 43-year-old woman was injured when a bull charged at her while preparing for a run on the Whistle Stop trail in Farmington, Maine.

According to police, the woman said she was “lifted off the ground by the animal’s horns but was able to escape into the nearby tree line.”

She required stitches from a laceration, according to the police report. Since the incident was reported on April 1, the police department let the public know this wasn’t an April Fool’s Day prank in their statement.

In another attack, a runner was hospitalized after being attacked by a small herd of cows on a Colorado trail. Another person called 911 after seeing the runner trying to protect themselves while on the ground surrounded by 15 to 20 cows, mostly mothers with their calves.

Rangers responded within 15 minutes, and the runner was taken to the hospital. The attack led to the trail's closure, while rangers advised runners to run away from any cows in the area. A sign at the start of the trail reads: “Give Cows Space. They Can Be Aggressive.” Words to live by.

Other livestock also chased after runners, although less aggressively. A group of goats in Ontario, Canada, caused runners to hoof it in the opposite direction as they gave chase. The Ontario Provincial Police posted on X about the runner’s run-in with the goats, which occurred near the Grenville Park Camping and RV Park in the township of Johnstown, near Ottawa. Besides throwing in goat-related puns about the animals, police didn’t share detailed information about the encounter.

Your Successful Race Season Starts Now

We looked at thousands of data points on Strava to determine what winter habits make for a successful summer season

In our monthly column in partnership with Strava, we take a deep dive into compelling data points that reveal the more human side of sport. 

While summer race goals might feel far off, athletes know winter is an important time to commit to consistency. With new year’s resolutions right around the corner (see our recent column on how to meet your yearly mileage goals), we looked at how the most consistent runners use their winter season to get stronger and faster.

Cross-Training Can Help Athletes Stay Consistent Through the Winter

Consistency is key for progressing training and minimizing injury risk. Staying consistent can help you avoid injury, and avoiding injury helps you stay consistent.

Muscle fiber growth and recruitment is improved with consistent stress and recovery cycles, and you don’t need huge efforts to reap the benefits. Short bouts of running (even just 10-20 minutes a day) can produce adaptations down to a cellular level. Consistency is also critical for aerobic and metabolic adaptations, helping your body more efficiently transport oxygen-rich red blood cells to your muscles via capillaries through increased capillarization, a process known as angiogenesis.

When it comes to winter training, don’t let perfect be the enemy of good. Twenty to thirty minutes on a treadmill or running in the snow is always better than zero (in the context of good health and recovery).

Suppose your goals are primarily to stay healthy and active through the winter. (While we didn’t assess how cross-training affects fitness or speed, it can be assumed that increased consistency and activity frequency usually correlate with improved speed, fitness, and health.)

In that case, cross-training can be an important part of your winter training regimen. Most runners on Strava don’t just run. Seventy-five percent of runners cross-train in the summer, too, using activities like outdoor cycling, walking and hiking to increase their activity frequency.

Runners who cross-trained in the summer had a 20 percent higher chance of staying active through the winter. Eighty-nine percent of athletes who cross-trained in the summer continued to be active throughout the winter, compared to 74 percent of athletes who didn’t cross-train through the summer and continued to be active in the winter.

Consistent athletes stay consistent through the winter. Twenty-four percent of athletes who run three times a week continue to hit that cadence in the winter, while 58 percent further reduce frequency. Fifty-two percent of athletes who run seven times a week in the summer continue to do so in the winter, with only 48 percent reducing run frequency. Still, half of all committed runners scale back to an extent in the winter, but more on that later when discussing offseasons.

While many runners may not be thrilled to take their runs indoors and onto the dreadmill, consistent athletes gravitate towards the treadmill when conditions are tough.

The share of indoor runs doubles from December to February on Strava, with 16 percent of all runs occurring indoors. The treadmill can be a great training tool for athletes, with elites like Elsey Davis logging significant ‘mill time before her Golden Ticket win at UTMB’s Val D’Aran.

According to Strava, winter cross-training also moves indoors, with activities like indoor cycling, strength training, and walking as the most popular cross-training options.

While there’s been much discussion about what constitutes an off-season and the benefits for athletes, Strava data shows that many highly committed and consistent runners take a down-season from higher volume.

Data suggests a modest off-season won’t set reasonably consistent runners back too much, but that athletes who are already running at a moderate to low volume (less than five times a week) should focus on maintaining a base of consistency through the winter rather than rushing to take time off of already low volume.

We’re not saying don’t take time off. Winter can be a great time to emphasize cross-training and strength training and enjoy a new mix of winter sports. But the higher your healthy volume is coming into the winter, the more flexibility athletes have to add additional winter activities into their training without sacrificing fitness. The athletes who have the most success (defined as returning to consistent running come summertime) put themselves in a position to jump back into spring training with a bit of a base.

Ideally, runners shouldn’t need more than a few weeks to get back to their main-season training volume. Swings in training volume increase the risk of injury, and weeks spent “getting back in shape” are less effective at progressing your training forward.

Runners who reduced running volume (defined in average weekly distance) in the winter by 1-10 percent averaged within ten percent of their summer average mileage in spring (March-May). Runners running three times a week in summer who reduced volume in winter by 1-10 percent were still able to put in spring training weeks just seven percent shy on average of their summer mileage.

Usually, this difference is a few miles a week, which is fairly easily re-established. On average, runners who ran five times a week remained within ten percent of their summer average mileage. Runners who reduced volume by 11 to 25 percent were still able to build back effectively in the spring, with three-time-a-week runners only 14 percent behind summer volume and five-time-a-week runners 19 percent behind their summer average.

Runners who reduced volume by 50 percent or more struggled to make up the volume come spring. Three-time-a-week and five-time-a-week runners couldn’t effectively bridge the gap in spring between their winter off-season and summer volume.

In winter, of runners who run three times weekly during the summer, only six percent stop being active altogether, suggesting that many fall back on indoor cross-training activities. Even among athletes from this group who paused running in the winter, 64 percent still logged at least one non-running activity per week. Of runners who average seven runs a week during the summer, there are still low inactivity rates (only eight percent halt activity completely), but only 23 percent of the group average at least one non-run activity a week.

In sum, folks who don’t cross-train don’t have much to fall back on in case of injury or crappy weather, and having a cross-training option that helps you stay active in those scenarios can help you stay more consistent and support your running in the long-term.

Staying on track for a goal is a tough line to walk. In 2022, 22.8 percent of Strava users who set yearly mileage goals finished within 80 to 90 percent of their goal. So close! Thirteen percent were within 10 percent of their goal. For folks within a stone’s throw of their yearly mileage but didn’t quite make it, here are some data-driven tips to make 2024 your most consistent year of running yet.

How to Train For Any Race Using Short Distances

When stepping up to a new distance, it can help by focusing on short intervals you're familiar with.

Up. Tap the pole. Down. Tap the Bridge. Up. Tap. Down.… Over the weekend, on one of many hill-repeat sessions, I came to the realization that the majority of my training for a 200-mile trail race through big mountain terrain has been on a single mile. It’s not even a trail, and, in fact, some of it is even paved. How can I possibly prepare for such a big goal on such seemingly wildly inappropriate training grounds?

There was a time when I could go out on any given weeknight and run for three or four hours. But: life. Now I find myself having to balance running with family obligations, keeping a new dog from chewing up all my shoelaces, and doing work on a new home. And it’s so easy these days, especially with Strava and social media, to fall into a trap of comparing my own training to people putting in loads of miles in the Alps or the Rockies. But the reality is no matter what goals we runners are training for, we have to work with what we’ve got. A few years ago, when COVID shut down my local trails, I found myself turning to a few of these short segments, and ping-ponging from end to end purely because there was nowhere else to go. While it was not the most scenic running I’ve ever done, I found myself getting stronger physically and mentally. It turns out I inadvertently adopted a training concept known as “chunking” in place of doing big majestic loops.

By necessity, I found out that I train better when I take a big, ambitious goal and break it down into things that seem reasonable: Each run or workout chips away at the goal, taking something that at the outset seems like a massive weight and bringing it down to something more manageable, more recognizable—like a carver tapping away with a chisel. No matter how small of a hill you might have to train on, or even if you’re confined to a track, or maybe not running at all due to injury—even the smallest chip you can manage whittles away at that giant block.

Two hundred miles is of course an extreme example, but when I first started running, as with so many runners, even a single mile sounded impossible. Even if you start with just one minute of running, you are breaking down whatever bigger goal you might have. For me, on race day, no matter what distance I’m doing, as the miles add up and the legs and lungs burn, I know I can focus, just as I did in training, on hearing that next tap. 

Pat Heine-Holmberg, Runner’s World’s Senior Video Producer, spends more time on trails in pursuit of going farther and higher than he does faster. PRs racked up during the 2023 Tor des Géants include earliest time to vomit (mile three), most ice cream eaten during a race (four bars), and worst night of sleep (an hour on the floor in an under-construction sports center).

Things you didn’t know about the Ottawa International Marathon

The Ottawa Marathon turns 50 in 2024, and there’s no better way to celebrate than to be a part of Canada’s largest and most historic spring marathon, which will take place on May 26. Through the years, the marathon has seen everything from warm temperatures to course records and Olympic dreams, not to mention all the Boston qualifiers. But there’s a lot you might not know about Canada’s capital city marathon. 

1975: Only 3 women ran the first Ottawa Marathon

Ottawa has always been one of Canada’s premier running cities, and on May 25, 1975, a 42.2 km route was designed, starting and finishing at Carleton University. The race’s beginnings were modest, with only 146 runners finishing the inaugural marathon. Compared to recent registration numbers (30,000 plus), it’s next to nothing, but in 1975, it was already Canada’s biggest marathon.

The race was called the National Capital Marathon and was won “by accident” by Quebec middle-distance runner Mehdi Jaouhar, who entered the race with his roommate. Only three of the 146 finishers were women.

1976: The Ottawa Marathon champion had lunch with the Queen

This year was a special one for athletics in Canada, as the country hosted the 1976 Summer Olympics (still the only Summer Olympics our nation has hosted to date). The marathon quadrupled in size from the previous year, and the stakes and competition rose accordingly. The race was selected as the location for the 1976 Olympic Trials for the Canadian marathon team, attracting some of Canada’s top marathoners.

Toronto’s Wayne Yetman set a new course record of 2:16:32, earning a spot on the Canadian Olympic team for Montreal. Also included in his Olympic moment was lunch with Queen Elizabeth. Eleanor Thomas won the women’s marathon for the second year in a row, yet she didn’t take in any water or electrolytes on the course. Thomas was a smoker at the time, and famously said “quitting smoking was harder than running a marathon.”

1983: Man in Motion Rick Hansen raced the Ottawa Marathon

In preparation for his famous Man in Motion World Tour, Rick Hansen won the inaugural wheelchair division at the Ottawa Marathon in 1983. Previously, wheelchair athletes competed in the open field. Hansen was the pioneer of the wheelchair division in Canada after winning gold, silver and bronze medals at the 1980 Paralympic Games. He became the first Canadian Para athlete to win the wheelchair division at the 1982 Boston Marathon.

Between 1985 and 1987, Hansen wheeled more than 40,000 kilometers around the world through 34 countries to raise awareness about people with disabilities. The world tour started and ended on the Port Mann Bridge in Vancouver.

1986: The marathon almost ended

After a major decline in numbers in 1984 and 1985, race organizers and the board of directors voted to cancel the event. The marathon faced new competition with the Montreal Marathon earlier in the spring, and Ottawa was having trouble attracting sponsors. However, after the cancellation announcement new sponsors emerged and organizers were able to move forward and add a 10K race.

The first Ottawa 10K attracted just fewer than 1,000 participants, but by 1988, that number doubled and continues to grow today as the premier event on Saturday of Ottawa Race Weekend.

4: Montreal’s Jean Lagarde won 4 straight marathons between 1993 and 1996

Lagarde had come to Ottawa to cheer on his friend in the marathon, but when he got there, the friend persuaded him to sign up. Lagarde thought, “Why not?” By eight kilometres, Lagarde was out front and on his own, and he held on to win his first of four straight Ottawa Marathons. Lagarde trained for the marathon by running 35 km every Sunday.

Lagarde’s best time in Ottawa was in 1994, when he ran 2:19:00. He also holds another impressive record, winning both the warmest and the coldest Ottawa Marathon to date (25 C and 1 C). Keep in mind that the date of the marathon at the time was the second week of May. He is still the only man to win four consecutive Ottawa Marathons.

Russian-Canadian runner Lioudmila Kortchaguina has also won the marathon four times, holding the record for the most women’s titles. She has raced the Ottawa Marathon more than 20 times, and she was the last Canadian woman to win (in 2007) until Kinsey Middleton won in 2022.

1995: The race weekend had an inline skating race

To boost registration numbers and add a Canadian twist to Ottawa Race Weekend, organizers held the inaugural inline skating 8K at the 1995 Ottawa Marathon. Hundreds of participants signed up with their skates, gloves and helmets to skate a timed portion of the course.

The inline 8K race didn’t last long; it was canceled the next year due to frosty conditions.

1998: Ottawa was the first Canadian marathon to have pace bunnies

Where did pace bunnies come from? Well, the Chicago Marathon was the first race to implement pace bunnies in North America. After Hilda Beauregard of Ottawa participated in the 1997 Chicago Marathon, she noticed that the race had provided pace bunnies in the mass field to help runners achieve their goal times. The runner brought the idea back to Ottawa, and the 1998 Ottawa Marathon became the first Canadian marathon to use pace bunnies.

Every year since, pace bunnies have been a regular component of the marathon, wearing caps with rabbit ears while holding marked signs with the projected finishing time, helping runners hit their goals.

1996: There was a blizzard during the marathon

Though temperatures are typically warm for the Ottawa Marathon, which is in late May, there was snow for the 1996 race. Four thousand runners experienced below-zero temperatures and 35 km/h winds, with snow squalls. The 1996 race still stands as the coldest marathon in the event’s history.

2010: Paralympian Rick Ball achieved a single-leg amputee marathon world record in Ottawa 

At the 2010 Ottawa Marathon, Rick Ball of Orillia, Ont., became the first single-leg amputee athlete to run a sub-three-hour marathon. Ball clocked 2:57:48 to break the world record. He held onto that record for seven years, until it was broken in 2017 by Lebanon’s Eitan Hermon at the 2017 Vienna Marathon, who finished in 2:56.53.

49 years of Ottawa Marathons

Ottawa’s Howard Cohen has completed his local race every year since the inaugural marathon in 1975. The retired physician has never missed a race, overcoming various challenges such as the 30 C heat threat that almost canceled the marathon in 2016, enduring a snowstorm in 1996, and even completing the 42.2K race with canes due to a torn hamstring injury.

Cohen has consistently found a way to make it to the start line and cross the finish. At 73, he has participated in the event virtually for the past four years, with his last in-person race dating back to 2019. Cohen was the first runner to register for the 2024 Tartan Ottawa International Marathon virtually, which will mark his remarkable 50th race.

Noah Lyles returns to training with plans for explosive start to 2024

Noah Lyles is not playing about winning an Olympic quadruple since he is already back in training.

Triple World champion Noah Lyles is back in training as he seeks an Olympic quadruple at next year’s Olympic Games in Paris, France.

The 26-year-old shared a video on his X (Twitter) lifting the heaviest weight (125kg) for the first time and he seemed to do it pretty well. He captioned the video saying: “Tried my max (125kg).”

The American has enjoyed a great 2023 season, winning triple gold at the World Championships in Budapest, Hungary.

He started his winning streak by bagging gold in the 100m, beating Botswana’s Letsile Tebogo and Great Britain’s Zharnel Hughes to second and third place respectively.

He then proceeded to defend his World 200m title before propelling the American 4x100m men’s relay team to victory.

The Olympic Games next year surely promise to be a thrilling showpiece, especially in the men’s sprints where each runner will be going for the top prize.

Lyles has already fired warning shots at his opponents and in an interview with World Athletics, he said: “I’m not different. I’m still the same Noah. If anything, I’m more hungry than before because I’ve proved to myself that I can do it, so now I’m even more eager to do it for next year. It’s almost like another fire has been ignited for next year.

“I was talking to a close friend and he's like: 'I already know you're going to win three golds at the Olympics. I want you to win four. I remember when you were in high school, I watched you at Penn Relays go from second to last to first in the 4x400m, chasing down all those Jamaicans - there's your fourth medal.

“I've never had somebody tell me something that has thrown my out-of-the-box thinking to inside-the-box, but that was like: okay, I'm not going to say no to that. Because after what I did at Budapest and seeing what my body could handle, if I train for it, okay, let's take a shot. If they allow me, if they need me and they are willing - let's go, let's take it,” he said.

French trail running champion dies in ski mountaineering accident

French skyrunning champion Esteban Oliviero, 22, has died after a ski touring accident in the French Alps. Oliviero was on the descent after a ski touring ascent of La Blanche in the Ecrins massif, BNN reported, and was found after his roommates alerted emergency services when he had not returned by nightfall.

Originally from Var, France, Oliviero had recently moved to the Ecrins Massif area to pursue his passions for both trail running and mountaineering.

Oliviero had established himself as a remarkable trail runner with notable achievements despite his young age. In June 2023, Oliviero took first at the Grand Trail des Acrins 34K race in Vallouise, France, won the Hochkönig Skyrace 50K in Maria Alm, Sweden, won the French U23 Trail Running Championships and was ninth at the Grigne SkyMarathon.

He was beloved not only among his athletic peers, but also for his role as a summer caretaker at the Nice refuge in Mercantour, France.

The French Athletics Federation (FFA) expressed condolences, sharing on their website that “the entire trail running community in France and elsewhere is mourning the death of an athlete highly esteemed by his peers. Esteban will leave a great memory.” Olivier was known not only for his racing ability but his kind and joyful nature. “A runner recognized for his talent during the effort but also during the post-race moments, his smile and his infectious good humor made him a much-appreciated comrade,” they added.

Olivier ran for the UK-based shoe company, Inov8 France, who expressed their sadness over Olivier’s death on social media: “Esteban was a brilliant mountain runner and a fun, honest young man. He will be sadly missed by many.”

The news of Oliviero’s death has prompted an outpouring of tributes across the global athletic community. “You will be with us on every start line and on every summit,” the Skyrunner World Series shared on Instagram. Florent Besses, coordinator of the National Excellence Ski Mountaineering Group (GESAN) where Oliviero was a member, paid homage to his exceptional qualities and deep connection to the mountains on the GESAN website. “Despite his very high level, he was simple and humble, with an infectious joy, very invested in the group. A bon vivant, far from the image of the ascetic. His disappearance is very hard to bear.”

Three weird ways to break out of your post-holiday slump

Dealing with the post-festive slump (or a running rut at any time of year) can be challenging, and you may feel tempted to scream when people offer the same old helpful ideas (like preparing your running clothes the night before–even though it works!). Injecting these unique training sessions into your routine will bring a refreshing boost and keep you motivated.

Inviting a friend along will make any of these workouts doubly enjoyable—you might feel self-conscious at first, but you’ll be pleasantly surprised at how quickly time flies.

1.- Mystery route roulette

Turn your run into an adventure, letting chance guide your path. Write down a few of your favourite local running routes and distances on pieces of paper, throw them into a hat, and draw one before a run. The element of surprise will inject some excitement into your run while making the outing a unique exploration.

2.- Run-doku challenge

Combine the brain-teasing challenge of Sudoku with a fantastic fartlek workout. Before your run, solve a Sudoku puzzle (there are lots of beginner ones online). Choose one of the nine grids on the Sudoku puzzle to use as inspiration for your training session.

As you run, follow the Sudoku pattern and change your pace or focus based on the corresponding numbers. Sprint during “5” segments, jog during “2” segments, and so on. This creative twist adds a mental aspect to your run, making it a dynamic and entertaining challenge.

3.- Instagrammable running challenge

Tap into your creative side by turning your run into an Instagram scavenger hunt—bonus points if you can rope some friends into competing against you (or running with you). Set a goal to find and photograph specific items during your run—a red door, a street sign with your name on it, a specific model of car, a maple tree, a pickup truck with a snowplow on the front, someone wearing a pink hat, or even a friendly neighborhood cat.

Sharing your unique finds on social media can transform your run into a fun visual story to look back on for inspiration whenever you don’t feel like putting on your shoes.

Usain Bolt remains undaunted about his world records being broken

The world's fastest man Usain Bolt remains unfazed about any athlete breaking his two world records.

Double (100m and 200m) world record holder Usain Bolt remains unfazed about anyone breaking his world records.

The fastest man in the whole world set the 100m world record of 9.58 and the 200m world record of 19.19 at the 2009 World Championships in Berlin, Germany and they are yet to be shattered.

Many sprinters have been bullish about breaking the world records but Bolt believes it will be difficult to break his records. Some of the athletes targeting the world records include triple world champion Noah Lyles, Africa’s fastest man Ferdinand Omanyala, and former World champion Fred Kerley.

Kerley has a Personal Best time of 9.76 while Omanyala, the reigning Commonwealth Games Champion has a Personal Best of 9.77. On his part, Lyles ran his Personal Best of 9.83 in the semifinal of the 100m at the World Championships in Budapest, Hungary.

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“I knew I was going to break the world record because I was in such good shape at the time and I was running great throughout the season. Not worried about any of them. 

"I think the hundred is going to be harder because it’s quicker and if you make a mistake during the race you’re not going to get it. It’s a lot more technical so I think maybe the hundred is going to go last,” Bolt said in an interview with World Athletics.

The multiple Olympic champion also commented on still being known as the fastest man ever as well as his relationship with the fans over the years.

“It’s a great title to have. It’s something that I enjoy hearing and I enjoy knowing. It’s always been so beautiful for me. They give me so much energy.

"I remember even through the World Championships in the pandemic I was like I could not compete in this. By myself in the stadium, I could not because I live so much for the energy and the vibes,” he said.

Five easy ways to pace yourself like a pro

Pacing yourself during a race or training run is challenging—it requires navigating a delicate balance between pushing the limits for optimal performance and avoiding early exhaustion. It’s a fine line that demands experience and self-awareness. The good news is that it’s a learned skill, and with practice, all runners can become better at it.

The dynamic interplay of adrenaline, competitive spirit and the desire for peak performance makes mastering pacing a continual and nuanced challenge for runners. Montana DePasquale, a running coach based in Rhode Island, says that there are a few simple ways to hone your skills at mastering pacing, and adjusting on the fly.

Make sure your watch shows average pace

Adjust your running watch to show the average pace per split or repeat, not current actual pace (which is what most runners want their watch to show).

“Instantaneous pace rarely helps anyone (with the caveat that it can be useful for very short reps) and the constant bouncing around will likely make you feel scattered versus in control,” DePasquale explains. “You’ll still be able to see if your pace is trending faster or slower by looking at average pace—but in less dramatic swings.”

Adopt a growth mindset

Pacing is a learned skill, and everyone benefits from practice and repetition, says DePasquale. She suggests “adopting a growth mindset around pacing vs. expecting yourself to be perfect at it right off the bat.”

The expectation should never be to hit every split to the second, in every single workout. “A buffer of a few seconds per pace per mile or kilometre is more realistic and productive,” she says.

Focus on small adjustments

DePasquale explains that the best way to get better at pacing in the middle of a workout is to lean on data, and focus on incremental adjustments.

If you’re running a three x one-mile workout, noting your splits each quarter mile (each lap of a standard track) can be useful to see if you’re on pace. “Find yourself slightly too fast in your first quarter? Simply pull back slightly,” she says. “Take your next split at the halfway mark. Still too fast? Slow down further. Repeat until you reach your desired pace.”

Pay attention to physical and mental cues

Differentiating between different paces can be challenging, especially if you’re new to the struggle. “Moderate” and “hard” paces blend into one, and everything can feel like one big effort.

DePasquale suggests asking yourself a few questions and taking note of how your body and mind are responding. “When running at your threshold pace, what does your breathing sound like? How fast are you having to move your arms? How strained are you cognitively?”

Asking yourself the same questions at your marathon pace, half-marathon pace and easy pace, and noting the answers will help you attach physical and mental cues to different numbers.

Change your environment

DePasquale suggests using a track or treadmill as a tool if you’re struggling with pacing. “The quarter-mile laps on a track provide lots of opportunity for feedback, and a flat, even surface will make pacing yourself easier,” she says. “A treadmill takes the pacing guesswork out for you, so you can just focus on understanding what different paces are supposed to feel like.”

Once you have gained confidence in a controlled environment, outdoor runs should be easier to handle.

Ethiopian Berihu Aregawi, is favorite to win and break the San Silvestre Vallecana record

The Ethiopian athlete Berihu Aregawi leads the international participation that will feature in the 2023 edition of the Nationale-Nederlanden de la San Silvestre Vallecana, which will be held this Sunday, December 31 in Madrid.

San Silvestre Vallecana is a very fast test that seeks to improve itself in each edition. This year, the organization dreams of a new race record, and the right athlete to beat it is the Ethiopian Berihu Aregawi.

His official personal best in 10 km is 27:31, but this year he ran, or rather flew, in the 10 km of Laredo to set a time of 26:33, just 9 seconds behind Rhonex Kipruto's world record.

At the San Silvestre Vallecana, Aregawi will have a double challenge. First of all, overcome the resistance of the Spanish athletes led by Mohamed Katir, winner in 2021, and the always competitive Mario García Romo.

Secondly, beat the race record (26:41) that since 2018 belongs to Ugandan Jacob Kiplimo.

In addition to Aregawi, the NN San Silvestre Vallecana will have high-level European distance runners on the starting line. The British Scott Beattie stands out, national 5K road champion and ninth world champion with a time of 13:32. At 25 years old, he has a 10,000m track best of 27:58.92.

Why Sifan Hassan is highly charged to triumph in Tokyo Marathon

Chicago Marathon champion Sifan Hassan has explained why she is motivated to compete at the Tokyo Marathon.

Reigning Chicago Marathon Sifan Hassan is bubbling with excitement as she gears up for the Tokyo Marathon scheduled for Sunday, March 3, next year.

Hassan is particularly excited to be one of the top runners to be announced alongside former world marathon record holder Eliud Kipchoge, her mentor.

“Alhamdulillah, I’m good and my preparations have just started…maybe I celebrated too much after Chicago and I took a long break and just started training a week ago.

“But I’m physically and mentally fresh, which for me is the most important and I’m really happy to be with Eliud because he is my greatest role model in running,” Hassan said.

The reigning London Marathon champion noted that she is training in Ethiopia since African countries tend to have great altitude. She added that at the moment, the Netherlands and America usually have a lot of snow during the winter period, making it impossible for her to train.

“I’m currently training in Ethiopia because of the high altitude and the weather in Africa is good…during the winter, I can’t train in the Netherlands or America because we have snow,” Hassan said.

Meanwhile, Hassan made her full marathon debut earlier this year and has been unbeaten in all her two marathons. She started with a win at the London Marathon and later went to end her season with a win at the Chicago Marathon.

Sha'Carri Richardson shares favorite part of her holidays

Sha'Carri Richardson has shared the favorite parts of her festive season and how she is balancing it with training.

Reigning World 100m champion Sha’Carri Richardson has disclosed how she is spending her festive season and why she loves the holidays.

Richardson expressed her excitement about enjoying the festivities with her family and how she manages to train during the holiday period.

During an interview with NBC Olympics and Paralympics, the 23-year-old said: “For the holidays, I would definitely say it’s family time. I spend all my time with my family. Definitely still training because you know, can’t, I can’t know that.

“But the holidays are literally like thankfulness, giving and just embracing unity. I feel like that’s for me what the holidays are. And this is my only downtime too. That’s why I like the holidays because I can chill right now before the spring comes.”

The American had an amazing 2023 season, winning three medals at the World Championships in Budapest, Hungary and ending the season as the fastest woman in the world.

At the Hungarian capital, Richardson won the 100m gold and proceeded to win a bronze medal in the 200m. In the 4x100m relay team, she anchored her team to victory.

After having an awesome 2023 season, the athlete is now preparing for the major events coming up in 2024, with the Paris Olympic Games being at the top of the list.

Six weird things that happen to your body when you run

The benefits of aerobic activities such as running or cycling are unmistakable. But a few of its odder side effects—like tasting blood during a race, maybe—could be mistaken for symptoms of problems.

Relax: Strange as these physiological reactions to exercise are, they generally aren’t cause for alarm, says New York City-based sports medicine doctor Jordan Metzl, author of The Athlete’s Book of Home Remedies.

“Many are signs that you’ve worked your body hard,” he says. “Others are temporary issues you can generally easily address.”

1.- Racer Cough

You cross the line of a 5K or half marathon and walk around with a nagging cough for several minutes afterward.

Blame bronchoconstriction: It’s similar to what happens in people with asthma, but it can happen to anyone.

“Exercise-induced bronchoconstriction can happen when you exert yourself at a much harder level than you’re used to,” says Metzl. “The small muscles lining your lungs get a spasm. You see it more in the beginning or end of the year when people may not be in peak shape.”

Some people are also simply more genetically prone to getting it. It’s also more common when you’re running in cold and/or dry conditions because your airways have to work harder to humidify the air as it heads into your lungs and they can get dehydrated and irritated, which leads to constriction and that cough.

Breathing through a light scarf can help.

2.- Metallic Taste

You’re pushing hard in the gym or on the road and you taste blood in the back of your throat. Those are your red blood cells popping, says Metzl.

“When you push yourself past threshold, your red blood cells are being taxed and release some heme,” or iron, which is why it tastes like metal, he says.

Red blood cells can also leak into your air sacs during really hard efforts.

If it’s temporary, it’s nothing to worry about. (If you always taste blood, you should see your doctor to rule out underlying health issues like infections.)

3.- Runny Nose

It’s seriously annoying when every time you’re out for a run, you’re launching more rockets than NASA.

It tends to get worse in the cold, but exercise-induced rhinitis (i.e. runny nose during exercise) is a common complaint among anyone who does aerobic exercise outside, especially, of course, during times when allergens like pollen, dust, and dry air are high.

Your nasal passages get irritated and mucus production ensues.

Interestingly, some scientists believe that air pollution, particularly the nitrogen dioxide found in car exhaust, is a big trigger—which explains why you may find yourself dripping like a faucet when you run outside, but not on the treadmill.

If your drippy schnoz is really disruptive, you can ask your doctor about a prescription nasal spray (or grab a non-prescription remedy like Pursoma Sea Spray Nasal Rinse). But otherwise, just launch away.

4.- Runner’s Poop

The sudden, urgent need to poop is common in runners because of the inner jarring mechanics involved in running, but cyclists are not immune—especially on long rides where you’re throwing back a lot of sugary foods and there’s not a lot of blood flow through the gut to manage digestion.

Your caffeine habit doesn’t help, either.

You can ease the situation by tweaking your fueling habits toward more real foods like rice cakes and bananas, downing the concentrated energy foods sparingly, and maybe sticking to a single espresso.

5.- Bizarre Itching 

Three minutes into a run, your thighs start itching like crazy. In some cases it’s just dry skin or a natural response to warming up as your capillaries and arteries rapidly expand and stimulate nearby nerves.

But for some people, it’s an actual allergic reaction known as exercise-induced urticaria, which can cause itching and flushing, as well as hives and—in extreme cases—breathing difficulty.

If you have more severe symptoms, your doctor can prescribe epinephrine, but that can cause unpleasant side effects like fatigue, weakness, and heartbeat irregularities.

If it’s just itching, keep your skin moisturized, warm up gradually, and scratch as needed.

6.- Brain Fog

You wrap up a marathon and can’t figure out where you parked the car... or what your car looks like… or whether you even drove there in the first place.

Fuzzy-headedness is normal after long, hard bouts of physical exertion because you’ve sucked all your glycogen—your brain’s only fuel store—dry. Snap back to reality by sucking down a recovery drink and having a snack ASAP.

France's former world 800m champion Pierre-Ambroise Bosse announced Tuesday his decision to retire because of recurrent injuries seven months before the Paris Olympics

The 31-year-old has failed to recover after undergoing surgery on his right thigh last year and has not competed since April.

"I've tried to get back in recent months ... but quickly felt pain when I accelerated a little," Bosse told French sports daily l'Equipe.

"After the operation, my hamstrings should have been better, it gave me a boost, hope and desire but this recurrence has broken the momentum.

"I no longer enjoy athletics. There is something unhealthy in this tendon, it's no longer there. The days go by, the Games are coming and at this rate, I will never be there."

Bosse finished fourth at the 2016 Rio Olympics but was eliminated before the finals in the Tokyo Games in 2021.

He has never regained the form which saw him crowned world champion over 800m in London in 2017.

He won bronze at the European championships in 2012 and 2018.

Not being able to achieve his Olympic dream has been tough, said Bosse, who explained how he had "spent days in bed".

"I no longer went out, I no longer played sports, I must not have been good to look at," he continued.

"I bottled things up a lot. At first I did not dare to tell my loved ones so as not to hurt them. My mother's dream was for me to go to the Games in Paris. The end of my career is still hard to admit," added the five-time French champion.

Tata Mumbai Marathon organizers have announced the millions up for grabs for runners as they unveiled their International Event Ambassador

The Tata Mumbai Marathon race organizers have announced a prize money pool of Ksh 63,277,200 that will be up for grabs for athletes who display impeccable performances.

The 19th edition of the marathon, a World Athletics Gold Label Race, is scheduled for Sunday, January 21, and it has already attracted runners from across the globe.

During last year’s edition of the event, both the men’s and women’s races were dominated by Ethiopians with the women’s race seeing a clean podium sweep of Ethiopians.

The men’s race saw Kenya’s Philemon Rono spoil the Ethiopians' party as he finished second in the hotly contested race.

Meanwhile, Olympic and World champion Pole Vaulter Katie Moon has also been unveiled as the International Event Ambassador for the Tata Mumbai Marathon 2024

Moon has clinched three medals at the World Athletics Championships which include a silver in the 2022 World Indoor Championships in Belgrade, and a gold medal at the 2022 Eugene and 2023 Budapest World Athletics Championships.

In 2023, she also won the top slot in the Diamond League. Moon hit a streak with two medals in 2018 alone including a gold at the Toronto NACAC Championship and a silver in the London Athletics World Cup. In the consecutive year, Moon pocketed a silver in the 2019 Lima Pan American Games.

"While running the race of life, every step is an opportunity to inspire and make a difference. I am deeply honored to be named the International Event Ambassador for Tata Mumbai Marathon 2024, where each stride carries the spirit of resilience, determination, and community.

I look forward to inspiring and being inspired by the incredible participants as we come together to celebrate the power of human potential and the pursuit of excellence. Let's lace up Mumbai, and run towards a healthier, and happier future!” she said.

Meanwhile, Vivek Singh, Jt MD, Procam International, said: “We are thrilled to welcome Katie Moon to our Tata Mumbai Marathon family as the esteemed International Event Ambassador.

"With her unparalleled sporting spirit, competitiveness, passion for excellence, and dedication to making a positive impact, we're confident she'll inspire countless others to join us on this incredible journey!"

Try this turn-it-up tempo workout over the holidays

Getting back into speedwork when you’ve taken some time off can be daunting. If you’ve done nothing but easy runs for the last several weeks (or months), the last thing you want to do is jump right into a big interval workout or long, hard tempo run. This turn-it-up tempo is the perfect solution when you want to re-introduce some speed without crippling yourself for the rest of the week. Give it a try, and have fun!

The workout is broken up into one-minute “intervals,” which are further separated into a 30-20-10 breakdown. The first 30 seconds of each minute are run at an easy pace, and then you turn up the speed a bit (hence the name) for the next 20 seconds, so you’re running at a moderately quick pace. You crank up the pace again for the last 10 seconds, so you’re running at a hard effort, before repeating the sequence. 

The purpose of this workout is to work on your turnover and get your heart rate up. There is no rest during the session, but you can run as slow as you need to during the “easy” portions to ensure you’re able to turn up the pace in the 20- and 10-second sections.

The workout

Warmup: 15-20 minute easy jog

Workout: 10-15 x (30 seconds easy, 20 seconds moderately quick, 10 seconds hard)

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

Betty Chepkwony among strong contenders set for 2024 Dubai Marathon

2023 Rome Marathon champions Betty Chepkwony and Rotterdam and Osaka Marathons winner Haiven Hailu Desse of Ethiopia lead the list of athletes set to feature in the 2024 Dubai Marathon.

The marathon is slated for January 7 in Umm Suqeim and Chepkwony, 28, will be keen to improve having gained international recognition with her triumph in the Rome Marathon, securing a personal best time of 2:23:02.

Betty Chepkwony rival

On the other hand, Hailu, a 25-year-old marathon prodigy, has already made her mark with impressive wins and holds a personal best of 2:20:19 from the 2019 Amsterdam Marathon.

In the men's category, Ethiopians Workineh Tadese Mandefro and Kebede Tulu Wami aim to clinch their first Dubai Marathon titles.

Tadese achieved a notable personal best of 2:05:07 at the Hamburg Marathon in 2022, while Kebede Tulu has consistently improved his marathon times since the 2020 Mumbai Marathon, culminating in a personal best of 2:05:19 at the Seville Marathon in February 2023.

Event Director Peter Connerton expressed excitement about the strong elite field, with more names expected to be confirmed in the coming weeks.

“The elite field is looking strong with several more names to be confirmed in the coming weeks,” Connerton said.

“The athletes are excited about the event returning to the flat and fast course around Umm Suqeim, the Burj Al Arab and the Jumeirah Beach Road, which is renowned for delivering fast times.”

No Kenyans have been invited to the Osaka Women's marathon elite field

The race organizers have announced the elite fields for the Osaka Women's Marathon.

The Osaka Women’s Marathon race organizers have announced the elite field for the event scheduled for Sunday January 28, 2024 and surprisingly no Kenyan has been invited.

Ethiopia’s Workenesh Edesa headlines the field with a Personal Best time of 22:18:51. The Ethiopian has enjoyed a great 2023 season that saw her finish among the top 10 in all her three marathons.

She opened her campaign with a fourth-place finish at the Tokyo Marathon before dominating at the Prague Marathon, taking top honours.

The 31-year-old then completed her season with a seventh-place finish at the Berlin Marathon in September.

She will be joined by compatriot Meseret Gola, the third-fastest athlete in the field, who will be vying for a place on the podium too. Gola returns to the familiar course after her second-place finish during this year’s edition of the race.

The 25-year-old also finished seventh at the Amsterdam Marathon back in October to end her season.

Uganda’s Stella Chesang has also been invited and she will be keen to make an impression in what will be her second marathon in her career.

The Ugandan made her marathon debut at the Haspa Marathon and finished an impressive third. She will be hoping to build on that as she heads to Japan. The time she clocked qualifies her to be the second-fastest in the field.

Home talent will be led by Mizuki Matsuda, who will be joined by compatriots Sayaka Sato, Honami Maeda, and Rie Kawauchi among other runners.

Thomas Kibet taken off Tallinn Marathon podium finish after doping offense and he must return the nearly $18,000US in prize money

Kenya's Thomas Kibet has been stripped off his Tallinn Marathon second-place finish and slapped with a three-year ban after violating an anti-doping rule.

Kenya’s Thomas Kibet Kutere is the latest athlete to be added to the list of shame owing to the presence/use of a prohibited substance (Norandrosterone).

The Athletics Integrity Unit announced that the athlete will be banned for three years and his results from September 10 have since been disqualified.

This means that his second-place finish at the Tallinn Marathon will be disqualified and he would also be forced to return the prize money of Ksh 2,727,663.06 ($17,977US).

The AIU requires that after a doping offense, the national federations should, “Ensure full enforcement of any final decision taken under the World Athletics Anti-Doping Rules, including the return of a disqualified athlete’s medals, titles and awards and repayment of prize money.”

Meanwhile, Kibet’s term has also been reduced to three years after he admitted to having committed the offense.

“In the event that the Athlete or other Person either admits the violation and accepts the proposed Consequences or is deemed to have admitted the violation and accepted the Consequences as per Rule 8.5.2(f), the Integrity Unit will promptly.

“issue a decision confirming the commission of the violation(s) and the imposition of the specified Consequences (including, if applicable, a justification for why the maximum potential sanction was not imposed),

“Publicly Report that decision in accordance with Rule 14; and send a copy of the decision to the Athlete or other Person and to any other party that has a right, further to Rule 13, to appeal the decision (and any such party may, within 15 days of receipt, request a copy of the full case file pertaining to the decision),” the AIU said in a statement.

Shoe tech advances is the key reason why the winning time at the Paris Olympics marathon could be under two hours

Racing shoe tech advances is helping bring the sub-2 hour marathon ever closer, but will barrier finally be broken in France?

The winning marathon time at the 1924 Paris Olympics was more than 40 minutes slower than the 2:00:35 run by Kelvin Kiptum in Chicago in 2023

With shoe technology advancing by the day, an official marathon time of below two hours is seemingly just months away.

A century after the 1924 Paris Olympic men’s marathon was won by Finn Albin Stenroos in two hours, 41 minutes and 22 seconds, next year’s Games in the same city could feature the first official sub-two hour time for the distance after 2023 saw more barriers smashed.

Kenya’s double Olympic champion Eliud Kipchoge, who dipped under two hours with his unofficial Ineos challenge run in 2019, had dragged the record down to 2:01.09 in 2022.

But in October this year compatriot Kelvin Kiptum stunned the sport when the 23-year-old took more than half a minute off the great man’s mark to post 2:00.35 in Chicago to kick-start talk of when, rather than if, a legal sub-two would arrive.

That came two weeks after Ethiopia’s Tigst Assefa took more than two minutes off the women’s record with 2:11.53 - a time that would have been the men’s world record until 1967.

Talented and hard working though both champions are, the key component of their incredible times was unquestionably the latest developments in shoe technology that has made comparisons with earlier eras, even last decade, largely meaningless.

(First photo) Adidas CEO Bjorn Gulden, holds a shoe worn by Ethiopia’s Tigist Assefa when she set a new women’s world record at the Berlin Marathon.

Kipchoge’s performances opened the world’s eyes to the condensed foam, carbon-plated super shoes Nike claimed could increase running efficiency - the amount of oxygen consumed per minute - by 4 per cent.

Soon, every major race start line was awash with the trademark dayglow Nike Vaporfly and Alphafly.

Although the sport’s governing body, World Athletics, tried belatedly to rein things in with their stack height regulations in 2020, the genie was out of the bottle and it did not take long for other companies to close the gap.

Assefa ran Chicago in a new Adizero Adios Pro Evo 1 shoe, retailing at just under US$500. It conforms to the 4cm height rule but, at 138 grammes, weighs about 40 per cent less than any previous Adidas racing shoe.

The latest theory around the shoes is that the carbon plates have only a limited effect and it is the “barely-there” weight, combined with the energy-return cushioning and “rockers”, that prevents the fatiguing impact of previous thin-soled “racing flats” and allows athletes to maintain their optimum speed for longer.

Adidas says its newest shoes are “enhanced with unique technology that challenges the boundaries of racing” and highlight a foot rocker that it claims triggers forward momentum and further enhances running economy.

Nike is not about to hand over the baton just yet, however, as Kiptum achieved his record in yet another prototype, the Alphafly 3, also worn by women’s Chicago champion Sifan Hassan, who took almost five minutes off her personal best with the second-fastest women’s time ever of 2:13.44.

It was a similar story in several athletics events at the 2021 Tokyo Olympics where a combination of a fast track and revolutionary spikes produced some jaw-dropping records.

Such is the sport’s seeming obsession with times rather than races that the pressure to keep installing faster tracks and allowing ever more beneficial shoes shows no sign of abating.

The Paris Olympic athletics programme will undoubtedly produce magical moments, but it is photographs of athletes posing by their world record time on the finish line clock that usually claim the front pages.

Four ways to be more consistent in 2024

We all want to take the fast track. When it comes to achieving health, well-being and peak performance, the allure of quick fixes and heroic efforts is undeniable. But in a world where instant results are often glorified, embracing a consistent and sustainable journey can be the key to long-term success. Brad Stulberg, performance coach and author of Master of Change: How to Excel When Everything Is Changing – Including You, outlines a few essential practices to follow to rack up consistent repeated gains in 2024, and beyond.

1.- Avoid pushing to extremes

“If you go for broke you often end up broken. If you swing for home runs you often end up striking out. But if you just put the ball in play—over and over again—good things tend to happen,“ Stulberg shares on his website. There’s a common misconception that pushing yourself to the extreme is the only way to make significant progress. However, as seen in the story of the late Ron Hill, who ran every day for more than 52 years, sustainability is the true secret to lasting success. Hill’s consistency, rather than sporadic extreme efforts, allowed him to achieve an unparalleled feat. While social media often showcases wild workouts, it’s crucial to recognize that sustained efforts (even if they aren’t flashy) yield better results in the long run.

2.- Progress is not linear

In a world obsessed with visible progress, many individuals find themselves burning out not just after setbacks but also following significant achievements. The trap lies in expecting continuous visible growth, especially when aiming for marginal gains becomes challenging. The key to longevity is reframing your work as an ongoing practice, measuring the overall process and allowing progress to naturally unfold as a result of consistent commitment. “The goal has got to shift from visible progress to sustained and wise effort,” Stulberg says.

Progress is not always straightforward, and even though you may notice initial rapid improvements, the path becomes more incremental over time. Understand and appreciate this non-linear trajectory. Patience and enjoyment of the process are key to allowing progress to unfold in a unique, non-linear way.

3.- Build your foundation

“There is no such thing as an overnight breakthrough,” says Stulberg. Research suggests that hot streaks, or periods of exceptional performance, are unpredictable and often emerge from a foundation of consistent work. Building a strong, sturdy base is key to growth and strong performance, and what appears to be a sudden breakthrough is built on a history of incremental improvements. Progress is a gradual process that requires dedication, effort and time.

4.- Show restraint

Restraint can be a powerful tool as you pursue consistent progress. Knowing when to stop, even when you feel good, is the secret to maintaining a rhythm over an extended period. Sustainable progress requires a balance between giving your best on any given day and saving energy for the long haul. Recognize the difference between short-term intensity and the long-term commitment needed for sustained success. “Sustainable progress, in just about every and any endeavor, requires stopping one rep short, at least on most days,” says Stulberg.

What Will Health and Fitness Look Like in 2024? We Asked Some Experts.

Adults will take recreational cues from their children, “unprocessed” will become a marketing asset, and rodents will show us the way to eternal life. 

It’s almost a wrap for 2023, which means it’s time for our annual list of fitness predictions for the coming year. As in the past, we reached out to several experts to ask what we should expect for 2024. Beyond forecasting a specific food fad or workout craze, these predictions are often about identifying a subtle shift in the zeitgeist when it comes to how we think about what it means to live well.

Over the years, a consistent theme has emerged: How do we embrace advances in science and technology without losing sight of the tried-and-true, or letting them corrupt an essential humanist element? This question has probably never been more urgent than in our era of accelerated machine learning. When I recently spoke to my friend Scott Lachut, a longtime veteran of the trend forecasting industry, he told me that he’d come across a few examples of gyms that offer AI-based trainers with different “personalities.” Depending on whether you wanted to be coddled or subjected to dominatrix-style abasement, your virtual coach would be able to accommodate your needs.

“I personally think that generative AI being able to offer personalization at scale is going to be pretty interesting, if a bit Big Brother-y,” Scott told me. This reminded me of that frequently cited proverb of uncertain origin, “May you live in interesting times.” Depending on your source, the line is either meant as a blessing, or a curse.

My guess is that “ultra-processed” will be the food term of the year as everyone who cares about what they eat realizes that they need to cut down on foods that are industrially produced, use industrially extracted ingredients, and are designed to replace real foods and be “addictive.”

Much evidence associates these foods with overweight and obesity-related chronic diseases (heart disease, type 2 diabetes, etc), and overall mortality. One clinical trial supports the addiction hypothesis; it demonstrates that people who eat ultra-processed diets as opposed to matched diets based on minimally processed foods take in many more calories. I would not be surprised to see non-ultra-processed products starting to be advertised as such.

—Marion Nestle, professor emerita at New York University and author of the Food Politics blog

Sometime in 2024, we will learn of an epochal breakthrough in the quest for longevity. There will be a molecule that, when given in sufficient quantities to certain transgenic rodents, extends life by an amount that, when extrapolated from rodent-years to human-years, is statistically significant. Human trials will be planned; venture capital will flow like red wine; extremely long podcasts will be recorded. Obscure herbs that contain molecules distantly related to the breakthrough will flood the Internet. The global wellness market will reach a projected size of $6.6 trillion. Life expectancy in the United States will continue its decade-long decline.

–Alex Hutchinson, Outside Sweat Science columnist and author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance

For too long, runners at the back of the pack have felt left behind by the larger running community. Few running clubs provided support for the 12-minute (or more) mile crowd, and many race organizers packed up water stations or ran out of medals before the slowest runners crossed the finish line. Thankfully, this is beginning to change, largely due to the work of slow-running activists like Martinus Evans, founder of the Slow AF Run Club, who published a book by the same name last summer. As Evans’s star has risen, so has support for his cause: The virtual club is now more than 18,000 members strong, and runners around the world have been inspired by his calls for greater inclusivity in fitness. The past few years have also seen the launch of several in-person pace-inclusive running groups.

As more slow runners feel welcome at running events, the average course time for many major races, including the New York City Marathon, is slowing down. “The stigma of being a back-of-the-pack runner is slowly going away,” the marathon’s race director, Ted Metellus, recently told The Washington Post.  Most of us face plenty of barriers to simply lacing up sneakers and finding the time to move. I’m hopeful that, for growing numbers, speed will no longer be one of them.

—Danielle Friedman, journalist and author of Let’s Get Physical: How Women Discovered Exercise and Reshaped the World

Amidst the increasing chaos and tumult of everyday life, people will crave stability and simplicity from their health and fitness routines. There will never be a shortage of those who are into the latest fad or bro-science gimmick, but it seems more and more people are becoming tired of this. There is already so much noise in the world, and one’s health and fitness approach need not contribute to it. 

I suspect it’ll increasingly be back to basics—because not only do basics work, but they aren’t so exhausting. Out with the social media hype speeches from $8,000 cold plunges at five in the morning, in with a morning pot of coffee or tea, reading a book, and 30 to 60 minutes of movement that you can do consistently. The former sounds cool. The latter is the path to actual health and well-being.

—Brad Stulberg, executive coach and author of Master of Change: How to Excel When Everything is Changing, Including You

Social media can have an unfortunate flattening effect—it can feel like every person on your feed wants the exact same thing. Angels Landing is the only hike worth doing, Yosemite the only public land worth visiting, and the six big-city marathon “majors”—New York, Boston, Chicago, London, Berlin, and Tokyo—are the only footraces worth contending. Interest in these races has boomed (Boston qualification keeps getting harder, lottery applications to Chicago have more than doubled over the last decade) even as smaller marathons stagnate or even decline. Something has to give, just as a matter of pure arithmetic, so perhaps this will be the year of flexing on your followers with a PR in your local grassroots 10K.

–Chris Cohen, deputy site editor and wellness editor at GQ.com

Everyone is lonely. We are starved for human connection and contact. We are starved for reasons to go outside. We are all withering and calcifying, physically. The natural answer is, of course, stay with me, PvP zones. What is a PvP zone, you ask? PvP zones, in open-world video games, are designated areas where players are able to directly interface with—OK, attack—one another. I do not mean for there to be actual violence, obviously. But a place for adults to engage in relatively unstructured play? We need it, now more than ever. 

I see you shaking your head, but that only proves how badly you need to engage with your fellow humans in a PvP zone. You may think I’m joking, but I am entirely serious. I take my dog to the dog park, and then I sit there roiling with jealousy for 45 minutes. How is it that we have a place for her, a dog, to get up to shenanigans with her fellows, while the only acceptable thing for me to do outside is sit on a bench? It’s preposterous.

I, we, have basically all the same needs as a dog for play and exercise and, most importantly, fun with others. We are grown adults. We should, theoretically, be allowed to do whatever we want. Why is “goofing around in parks” the provenance of only dogs and children? Why are we not allowed to do some good old-fashioned light roughhousing, to chase one another in and out of trees, just because it’s fun and funny only if you, very crucially, don’t think about why or what for at all? If you are thinking “You’re just describing jiu jitsu class, or recreational softball”: sort of. But the most crucial aspect of the PvP zone is that it’s structureless, a place where no one loses and skill doesn’t matter. 

I don’t think anyone would argue that many of us think entirely too much now. Perhaps the solution to all of our ills is to just designate an area of our parks where it is acceptable to go up to another person you don’t know and say “tag, you are it” and then run away. PvP zones. It could, and should, and by my estimation will, happen.

—Casey Johnston, creator of the She’s a Beast newsletter

A combination of sustainable lifestyle changes and personalized solutions will reimagine sick care. I think health spending will shift from reactive to proactive care in the coming decades. More movement and healthy food should be the first line of defense. Building on that foundation, health trackers, preventative diagnostics, and coaching/care platforms will help save the U.S. healthcare system trillions of dollars in the long run.

—Anthony Vennare, co-founder of the Fitt Insider newsletter

People have come around to the fact that shorter workouts still have benefits (see exercise snacks!) and that high intensity workouts do not have to be long. What we are going to see next is the swell of lower intensity workouts having a lap in the spotlight. More men taking Pilates, people walking, lower intensity steady state exercise (Zone 2 and otherwise), and wanting to feel better instead of just being fitter.

As millennials’ life responsibilities start to pile-up as this cohort of individuals who were born into the wellness boom continue to age, the wear and tear that intense workouts have on the body will rear its head. Additionally, people are starting to understand more of the science behind benefits of lower intensity steady state work, especially for the heart. The “soft life” mindset will show up in the gym.

—Joe Holder, founder of The Ocho System and GQ wellness columnist

We’re at a point where I think we’re going to have to redefine how we see health and wellness in a number of ways. On the one hand, we’re going to have to reckon with the environment we’ve created. There’s an increasing acknowledgement that having phones everywhere, at all times, is causing some disastrous mental health in teens and young adults. And for the rest of us, the impact of neglecting green space, parks, walkable areas, and so much more in our day-to-day living is setting us up to fail.

On the other hand, the promise of medical discoveries like GLP-1 drugs bring much needed avenues for meaningful change. The first legitimate drug for obesity will force us to wrestle with how we see health, from both a personal and medicalized approach. My hope is that we find ourselves wrestling with the nuance in the middle, finding ways to utilize medical breakthroughs, while creating an avenue for long-term sustainability by making our environment invite healthier actions.

—Steve Magness, track and field coach at the University of Houston, coauthor of The Passion Paradox and Peak Performance, and cofounder of The Growth Equation

Growing up in an Asian-American family, the greatest compliment anyone in my family could give about a dessert was, “it’s not too sweet.” This aversion to cloying sweetness, which was hard coded into my palate from a young age, has caught on with the mainstream. Starting with long overdue realignment of the soda industry toward sparkling water as the hero, to the continued rise in popularity of Asian food with its greater emphasis on savory over sweet, to the all-too-common experience of asking your server for a wine recommendation that’s “on the drier side,” sweetness continues to be marginalized.

But while sugar has been demonized for decades from a nutritional standpoint, eaters are now reducing sugar intake for purely taste reasons, not just health ones. Even people who aren’t militant about avoiding sugar are moderating it because they want to actually taste their food, not have their taste buds smothered in a wave of sweetness. And with rising negative sentiment around the healthfulness of artificial sweeteners and the general affinity for more unadulterated foods, diets in 2024 and beyond might not only continue to reduce sugar levels, but whatever small amounts of sugar they do eat will come from natural sources, not synthetic ones.

—Mike Lee, Founder of The Future Market, a trend forecasting company for the food industry

You used to have to go to a sterile clinic to get a longevity boost with Vitamin IV drips and stem cell therapy but resorts are now partnering with longevity centers to offer onsite treatments. Guests at Four Seasons Resort Maui at Wailea can get a poolside NAD+ IV drip. Katikies Kirini in Santorini now has an outpost of a ZOE Bio Regenerative Wellness Clinic where guests can get live blood analysis. And Six Senses Ibiza has partnered with biotech company RoseBar to offer guests full diagnostic testing that can inform biohack treatments like localized cryotherapy.

—Jen Murphy, Outside contributor and longtime fitness columnist for the Wall Street Journal

I think in 2024 sotol will take over from mezcal as the “it” cocktail. Cheers!

North Carolina Woman Sets New World Record in the Mile—Backwards

Ann Marie Pierce only runs one backwards race each year. 

Wilmington, North Carolina, has a new backward-running superstar. On December 16, Ann Marie Pierce set a new world record for the fastest mile run backwards, crossing the line in 7:24.

She had some help from the men’s backward mile world record holder, Aaron Yoder, who traveled from Kansas to North Carolina to attempt a new world record during the 2023 One Mile Backwards Challenge at the UNC-Wilmington track and field complex. “He fell short of the mile goal, but did earn the 2K American record backward after pacing me to a female backward mile on the track world record,” said Pierce in a caption on Instagram after the event. 

“I run backward once each year, and it’s at this backward mile challenge! I’m always up for wild challenges that force me to step out of my comfort zone, especially if it’s to raise awareness for missions such as Optimism Oasis!” Pierce continued in the caption. 

Pierce says that although she had been registered for the event months prior, she didn’t realize she would be attempting a world record until two days beforehand. “Aaron and Tracy said my chances were high if I could run under 8 minutes. I got a few pointers from the world record holder himself and said I’d humble myself and give it a shot for the kids, though I did have doubts I could actually pull it off,” she said of the challenge.

Pierce praised the technical difficulty of the track, noting that knowing where to focus your eyes takes a bit of figuring out without getting dizzy. “I realized I had to have my hair in a bun, or else the ponytail would whack and cover my face in the wind,” she said. When asked what hurt the most post-race, Pierce said her legs held up fine, but her lungs were taxed from inhaling the cool air.

Still, Pierce said she was happy to be a part of the race and break the record. “At the end of the day, there’s always a message and reason—don’t be afraid to try something that challenges you—and it’s okay to not be the best at something. I’m most inspired by people in life that choose not to give up and work for what they find joy or purpose in.”

A couple of dozen people gathered for the event, many also running in the backward mile race to support Optimism Oasis, a nonprofit multi-sports and cultural facility.

Pierce says she has done other “wild and silly” world record-breaking times, like running pregnant and double and single stroller racing, but she hasn’t made them official. “I have a lot of fun keeping running extra mysterious by challenging myself to these weird things. Hopefully inspiring others [to] give things a shot too.”

Pierce closed out her post by adding her own mantra about running: “Keeping things weird one stride at a time.”

Chinese company to boost annual bonuses for running mileage

A Chinese paper company, Guangdong Dongpo Paper Co., has revealed an innovative approach to enhance employee well-being by tying bonuses to physical activity levels. Situated in Guangdong province, the company intends to reward employees based on the distance they run, hike, or walk each month, as reported by Guangzhou Daily.

According to the new incentive program introduced by company chairman Lin Zhiyong, a dedicated fitness enthusiast known for conquering the north and south slopes of Mount Everest, employees who achieve a minimum of 100 kilometres (62 miles) monthly will qualify for an annual bonus equivalent to 130 per cent of their monthly salary. Those covering at least 50 kilometres (31 miles) per month will receive a bonus equivalent to one month’s salary.

Approximately 100 employees at Guangdong Dongpo Paper Co. will have their physical activity tracked through an app. Failing to meet the specified targets will lead to a reduction in bonuses, where employees covering less than 40 kilometres (25 miles) will receive only 60 per cent of their total annual bonus. Those who manage only 20 kilometres (12 miles) per month will be eligible for a more modest 30 per cent.

The idea comes into play after Lin “spent more than three years” trying to get his employees to exercise more. In a bid to encourage consistent participation, employees logging 50 kilometres (31 miles) for six consecutive months will be rewarded with a new pair of running shoes.

“Chinese company fires employee for not running fast enough” — Canadian Running Magazine

The novel bonus scheme has garnered positive feedback from employees, with one stating, “not only do they exercise, but they also get paid. It kills two birds with one stone.” However, some skepticism has surfaced on the Chinese social media site Weibo, with one user writing, “100 kilometres a month and 3,000 metres a day? Does this require employees to become long-distance runners?” Another expressed concern about the company’s future: “You can pay attention to the future direction of this company. I think it may go bankrupt in the next five years.”

3 holiday running traditions we love/hate

The holiday season is upon us, and along with the festivities and merriment comes the fun and occasionally troublesome world of holiday running traditions. Despite many of us having a love/hate relationship with these common Christmas running conventions, we find ourselves engaging in them year after year. Here at Canadian Running we’ve compiled a short list of holiday running traditions that some of us enjoy–and some of us wish would fade into the memories of Christmas past.

The Christmas Day family run 

Ah, the Christmas family run—an occasion that can either foster delightful memories or strain relationships. Some family members are eager to participate, sprinting through the streets like reindeer in training, while others find it as appealing as an ill-fitting holiday sweater. 

If you have family members who’d rather spend Christmas Day untangling last year’s Christmas lights than start their day with a chilly 5K, consider letting them off the hook. Or put them on breakfast duty–that way you’ll have a hot cup of coffee and a warm meal waiting for you when you get back.

The running friends’ gift exchange 

The running friends’ gift exchange is a delightful tradition for those lucky enough to have a run crew that feels like a second family. A tight-knit running group can effortlessly navigate this festive ritual, exchanging presents that reflect their love for the sport and each other. Finding the perfect gift becomes a mission fuelled by friendship and inside jokes. 

Of course, not all running groups share the same bond, and the gift exchange can devolve into an uninspired parade of running socks. But fear not, for even in socks, there can be warmth and comfort.

The hot chocolate run (and other liquid adventures) 

Picture a merry group decked out in winter gear, trotting through the streets, stopping at various coffee or chocolate shops along the route to indulge in steaming cups of velvety cocoa. On the surface, it seems like a delightful tradition… at least for the first one or two stops. 

As the run progresses and the cocoa consumption continues, bloated bellies and a sluggish stride can turn a fun run into a desperate search for a bathroom. And let’s not forget the other liquid adventures that runners engage in, like eggnog runs and beer runs, where consuming copious amounts of anything other than water can lead to regrettable side effects. If you’re considering participating in one of these traditions, proceed with caution.

Bonus tradition: the New Year’s Day hangover run 

New Year’s Day—a time for reflection, resolutions… and for some, a hangover. Every year on January 1, runners drag themselves out of bed, swearing that this is the last time they agree to a run on New Year’s Day. But after struggling through five painful kilometres, the fog of a hangover lifts and they know, deep down, they’ll be back again next year.

Feeling Terrible Two Days After a Hard Run? There’s a Reason….and a Solution.

You felt fine a day after your long run—so why the heck are you slogging through your easy workout two days later?

Picture this scenario: You get through a tough workout on Sunday—whether it’s a tough round of 800-meter repeats or 16 miles at marathon pace—and, surprisingly, you feel fine afterwards. 

The next morning, you’re a little stiff, but nothing too serious. You take a day to rest, and then head back out on Tuesday for an easy run. 

Then, boom. Your legs feel like they’re made of lead, you’re sore all over, and what’s supposed to be an easy run feels like you’re wading through molasses. What the heck happened?!

This is what Cory Smith, running coach and founder of Run Your Personal Best, calls “second-day syndrome.” The official term is delayed onset muscle soreness, or DOMS, but he likes to use second-day syndrome because it nails home the point that the ailment often happens two days after a hard workout, which a lot of people don’t expect.

Before getting to the bottom of why DOMS happens, let’s start with simple definitions. The American College of Sports Medicine defines DOMS as, “A sore, aching, painful feeling in the muscles after unfamiliar and unaccustomed intense exercise.” Basically, whenever you lift weights, run a tough workout, go rock climbing, or do an activity beyond your current level of fitness, you’re creating tiny tears in muscle tissue. In response, your body releases chemicals, lipids, alongside white blood cells like cytokines, macrophages, and neutrophils to quickly repair those muscles. This flurry of activity in localized areas of the body also initiates an inflammatory response. The muscle tears, rebuilding process, and inflammation creates that soreness and stiffness DOMS is recognized for. 

“The soreness peaks anywhere from 24 to 48 hours after the initial stress, so it’s common for runners to feel fine the next morning and think they’re all good and recovered,” Smith says. “But then, on that second day, you might feel worse than you did yesterday.” This is because there’s a delay in delivery of blood flow to the muscle also called the “inflammatory cascade.” Think of muscle repair as a slow ramp-up process; sometimes it takes a few days to reach peak soreness. 

Though it can be painful, annoying, and hindering, DOMS shouldn’t last long-term. In fact, it won’t be a recurring sensation. 

“Eventually, through repeating the cycle of damaging and healing, you’ll grow stronger,” Smith says. “Your body is going to be accustomed to this stress and you’ll feel DOMS less and less.”

Depending on the severity of your workout and how often you repeat it, DOMS generally goes away in a few weeks. Your muscles heal, rebuild stronger, and eventually become accustomed to the intense exercise. Contrary to popular belief, just because that soreness goes away doesn’t mean you didn’t have a hard workout. Your body has just adapted and may require less recovery.

“If you’re not almost recovered from a normal workout on the third day, you probably went too hard,” Smith says. “Generally, it depends on the type of workout that you’re doing— some light temp work—you may only need a day in between and you’ll be recovered. Whereas if you’re doing hard 800s, you’ll probably need two full days to recover. For a long run at marathon pace, you might need three days.”

Since defining DOMS, research has traditionally been focused on muscle tissue damage. But a recent study published by the International Journal of Molecular Sciences has shown that connective tissue, like deep fascia, may be more involved than previously thought. Deep fascia is connective tissue surrounding muscles, and it facilitates movement between muscles and acts as a pathway for blood vessels. 

Authors of the study believe that they’ve found evidence that proves further research and effort needs to be focused on the fascia, rather than just muscle tissue. This also means that runners may want to pay more attention to their fascia, as it doesn’t respond to conventional static stretching, rather multiple planes of stretching and mobility. It’s less about stretching individual muscles, but lengthening the connections made by the fascia. 

There are several ways to target this connective tissue. One effective method is pedal during yoga: downward facing dog, the extended side angle pose, and the standing figure-four stretch. 

There’s no fix-all method to preventing DOMS, but recovery protocols may dictate how severe or sustained your soreness will be. Smith recommends static stretching no more than six minutes after your run. It’s important to get those muscles stretched as quickly as possible after a run so they don’t tighten up. Tight muscles can prevent cells from expanding and bringing blood flow to the muscles. You need fresh blood and oxygen delivered to the worked out muscles, as it carries away the lactic acid buildup there. A massage gun can produce the same results.

“Movement is key! My go-to for runners is walking for 20 to 30 minutes after a hard workout, but an easy spin or recovery swim will also work,” says physical therapist and running coach Amy Parkerson-Mitchell. 

The American Council on Exercise recommends drinking 7-10 ounces of water every 10-20 minutes during your run, and an additional 8 ounces within 30 minutes after. When you sweat, you lose water, which is important for oxygen delivery to the muscles. Plus, water acts as a sort of medium within the body to deliver nutrients like amino acids and electrolytes to damaged muscles. 

You might be inclined to reach for an ice pack when you’re recovering from a long run, but Parkerson-Mitchell says that heat is key. In a study comparing heat and cold therapies for recovery, researchers found that applying heat directly after a workout produced less muscle damage. Ice, on the other hand, is great for when you’re in the midst of DOMS, rather than before it happens, because it eases swelling and numbs pain. 

There are two types of heat therapy: dry heat in the form of heating pads, and moist heat in the form of steam towels or a hot bath. Both are effective, but the Orthopedic Institute of Pennsylvania says that moist heat works faster in changing the muscles temperature. 

Amy Parkerson-Mitchell says warming up and cooling down is more important than people think, and skipping these steps can increase the time required for recovery from DOMS. Dynamic mobility exercises like walking high-kicks, knee-to-chest, and walking lunges are good for cold muscles prior to a run because you’re moving your joints through their full range of motion. One of the biggest mistakes you can make with DOMS is going too fast too soon after a hard workout. 

“This is why, with my clients, we do two hard workouts a week,” Smith says. “Typically, I give two days for runners to recover from a difficult run. If you do too much too soon, that’s when you lead into stagnant performance and overtraining.” 

But the too-often overlooked component of DOMS is the negative implications it has on your mindset. You might feel discouraged by how tough a run feels when you experience DOMS, especially after conquering a longer, tougher workout just a few days prior. Don’t fret or feel like you’re losing progress—remember that what you’re experiencing is completely normal, and something you can minimize for a sustainable, long-term running life. 

Can AI Find Your Perfect Fitting Running Shoe?

This new tech startup aims to provide an expert fit, all from your phone

A shoe can make or break your run, no matter your fitness level. Ill-fitting shoes can cause blisters so bad you can’t run anymore, while some shoes just don’t serve your specific gait, compromising your performance. 

That was the case when pro marathoner Nell Rojas made headlines for breaking her coveted contract with Adidas. She cited issues with Adidas’ Adizero Adios Pro 2 for the split in 2022. 

“I know that shoe is an amazing shoe, and I know world records have been set in it and marathon winners run in it, but for whatever reason it didn’t work for me and my stride,” she told Women’s Running. “I raced in it and didn’t have good results. I was having a hard time recovering and dug myself into a huge hole, and I think a lot of it was because of the shoe change earlier this year.”

What if runners could save themselves from training in shoes that are ultimately bad for them? What if a software, powered by artificial intelligence (AI), could recommend the perfect shoe for you?

While pros are bound to a single brand, the rest of us are burdened with choice. Do you choose whatever your speediest friend is wearing? What looks the best? Do you choose one that has excellent online reviews? Or do you visit a running shoe store and rely on a random salesperson’s expertise? 

Maybe you’ve done all of the above and still felt disappointed with the performance of your footwear. For many runners, finding the right shoe is tricky and frustrating. It’s also paramount to success in the sport. 

“It’s the only equipment for running that needs to be perfect,” says Tim McConnell, who owns West Seattle Runner alongside his wife, Lori. Together, they’ve been fitting runners in shoes for more than a decade. Lori is also a certified running coach and licensed mental health counselor. They agree that wrong shoes can not only make running uncomfortable, but they can also cause serious injuries up the chain. 

So why is the perfect shoe so elusive? For one, just getting sizing correct is a complicated mess. To start, our feet change over time. As we age, feet flatten as ligaments and connective tissue loosen, causing feet to change size. Hormones during pregnancy do the same.

“Even as you get into that run, your foot swells,” says Mark Bouma, a Seattle-based physical therapist. This means your feet will be smaller in the store when you’re trying on shoes than they will be out on the pavement. 

Sizes are also not precise and vary from brand-to-brand. In women’s running shoes, for example, it is estimated that 40 percent are not true to label size according to data recorded from Volumental–a company that makes 3D foot scanners for shoe stores. 

Many running stores are equipped with 3D foot scanners that measure heel-to-toe-length, ball width, ball girth, heel width, arch height, and instep height. The scanners help store employees recommend shoe size, can generate custom insoles based on the readings, and use AI to recommend shoe models. 

While this is a quick, simple, and free service that stores provide to the community, it’s an extra step that some consumers aren’t interested in or otherwise don’t have access to if they don’t live near a retailer. Instead, consumers purchase shoes online, hope they fit, and return if they don’t. It’s a cycle that causes friction for all parties–retailers, manufacturers, and consumers. 

No one is surprised to hear that the trend of online running shoe shopping is not likely to go away. As Forbes reports, eCommerce continues to grow steadily and is expected to balloon to 24 percent of all retail sales by 2026. 

What if there were a way to buy shoes online better? According to research from Salesforce, product recommendations powered by artificial intelligence can potentially affect $194 billion in online sales. 

Artem Semjanow, founder and CEO of the running shoe app Neatsy.ai, agrees that artificial intelligence and augmented reality can ease pain points for shoppers. His app allows users to scan their foot from their phone to receive the kind of recommendations they’d get in a running store as well as physical therapy recommendations related to any pain they are having. 

As someone who suffered from debilitating foot pain, Semjanow wanted to create a tool that would help people, not just runners, get access to affordable foot care and personalized shoe recommendations. Prior to founding his tech company, Semjanow was at Prisma Labs developing AI photo-editing software.

“I decided that I got tired of improving people’s selfies,” he says. “It’s a cool job, don’t get me wrong. And people pay for self-improvement. But I wanted to make something more meaningful for the world.” 

Through his own experience and what he knew from doctors in his own family is that when you go in with a problem, doctors will always try to take a more conservative approach to addressing your problem before suggesting an invasive treatment. What if he could develop an app that went through those conservative approaches to save users time and money? 

What that looks like on Neatsy.ai is giving guidance about basic foot ailments, suggesting physical therapy treatments, and recommending the shoes that you can purchase from the app. 

The system uses augmented reality to create a 3D scan of the foot and artificial intelligence to make the recommendations and answer questions users have, similar to ChatGPT. Arguably more reliable than ChatGPT, Neatsy.ai has been trained using real medical cases in partnership with Harvard Foot and Ankle Research and Innovation Laboratory. 

“They helped us collect the anonymous set of data of different cases for people—pretty much all the 3D foot shapes, and what real doctors have thought that the problem might be and what treatment and shoes doctor recommends in that particular case,” says Semjanow. 

The team will soon publish research on the process of training AI using a mix of in-app scans and obtained medical cases. 

When a store associate is conducting a shoe fitting, they are taking a lot of qualitative data into consideration: your running goals, your history with injury. They are watching you run in the shoe to see how your gait is affected. 

“We even listen to the sounds of the runner,” says Lori McConnell. If the footfall is particularly loud or slapping, that might lead them to recommend a different shoe.

Shoe fit is an intricate puzzle when you consider the dynamic nature of the foot, says Craig Fox, D.P.M., an Illinois-based podiatrist. Then you add in the extra layer of performance goals or other tangible variables. “We know the size of your foot changes dynamically as you walk or run. What if you change socks? That may have an effect on shoe size. Even with 13 points of measurement, the challenge persists.”

It’s unlikely that any scan will understand how your foot moves under load, unless it is taken in motion, says Bouma. “If it’s just scanning your foot, you really don’t know what the other joints around the foot are doing.” 

Another complication comes in the changing landscape of shoe design itself. Jon Teipen, principal footwear product line manager at Brooks, notes that shoes are more dynamic than they once were, which changes what we know about fit. 

“You’re looking at more engineered materials that are a lot more intelligent, so they just have a little bit more give to them,” he says. In older designs, shoes would have a repeating mesh pattern with polyurethane (PU) overlays that made the upper more static and less accommodating to different feet. “[Now,] as you put your foot in there, the materials can expand out a little bit more than they used to be able to with all the extra overlays on it.”

He believes that extra level accommodation gives AI an advantage in spitting out a closer-fitting recommendation, as long as the internal measurements are right. 

“On the other side, too, is that the materials have some flexibility and stretch to them. There’s some variants of the actual shoe structure itself that the program’s probably not going to be able to decipher either,” says Teipen. Dr. Fox notes that the same issues persist with foot scanners in store that are designed to narrow in on foot size and not much more. “Just because the shoe ‘fits’ on your foot, does not mean it is the best footbed for your foot type.” 

Even running store owners agree in regard to the tech they use everyday. 

“The scan gives us credibility,” says Tim McConnell who is used to customers not believing him when he suggests they’re wearing the wrong sized running shoe. But many of his recommendations are based on his experience and not necessarily because of the technology. “A footscan might get you halfway there,” he says. 

A lot of that push back has to do with lack of education–adults not understanding that their feet can get bigger–and what industry experts call ‘vanity sizing’ –consumers holding on to a standard of femininity or masculinity attached to confining within a certain shoe size. 

Teipen also sees how a technology like AI can help runners get beyond vanity sizing issues. “Tools like this that are a little bit more objective, might be good for people to get over any mental barriers they have,” he says. 

Semjanow also recognizes the limitations of Neatsy’s use of AI in such a broad category. With so many new shoe models released each year, the app is unable at the moment to recommend the newest, perhaps most advanced shoe models, as it relies on user reviews to generate recommendations. 

“For example, HOKA introduced a new running model for summer 2024, and we just don’t have any data for that,” says Semjanow. Which means app users are more likely to be given recommendations for older models, rather than new ones. “We want to establish more partnerships with shoe brands to actually get the data for different kinds of shoes before they are launched.” 

It’s important to note that the company does receive a commission from shoes sold on the platform. But according to Semjanow, the commission is the same across the board, so there is no incentive for them to push one brand over another. 

AI may not be the perfect shoe conversion tool right now. But there are other ways AI will revolutionize the running shoe industry. 

“The future of footwear lies in reimagining the selection process, focusing not on the shoe as a whole but as a sum of its parts,” says Dr. Fox. “Analogous to selecting eyeglasses, where frames are chosen and lenses are made to specifications, the concept of prioritizing the insole before the shoe itself could revolutionize the shoe buying experience.”  

Brooks is in the early stages of utilizing AI in a generative design process. 

“It’s starting to open up where we can move faster,” says Taipen. When working on a blueprint of a shoe, for example, shifting from a 2D to 3D model, these technologies allow them to modify characteristics faster than the modifying hand drawn designs. “The hope is, as we move into the future, to be able to do actual digital testing.”

With the forthcoming Hyperion Elite 4, for example, Brooks has partnered with Arris, a manufacturing tech company focused on performance products, for the shoe’s carbon plating. 

“What they’re able to do is lay down each fiber individually, so they can add a little bit more stiffness in some spots, a little bit more flexibility in some spots. And then they can run it through their computer and test it and see what the performance and functionality would be. So they can do a lot of iterative testing before actually even building a part.” 

Teipen is encouraged that generative design in AI will only get better.Likewise, Dr. Fox is hopeful about AI and AR in shoe manufacturing and retail. 

“After three decades in podiatry, I’ve witnessed countless patients lugging shopping bags filled with shoes that didn’t quite work. Their stories often echoed the frustration of finding a temporary solution, only to return to the online marketplace in search of the elusive perfect shoe–the unicorn of footwear.”

Ferdinand Omanyala shares secret on how to achieve top-three finish in a race

The African record-holder has shared a tip on how an athlete can make it to the podium.

Reigning Commonwealth Games 100m champion Ferdinand Omanyala has explained what it takes to get on the podium of any assignment as an athlete.

The 27-year-old has been the epitome of hard work, sharing snippets of his training as he gears up for the World Indoor Championships and the Olympic Games among other events.

Sharing a training video on his X (Twitter) handle, the African record holder captioned it saying: “Consistency to performance is what pressure is to diamond....it takes lots of work across many training variables to finally step on that podium!

"The most important thing is getting back up after a fall. If it does not kill you it will make you stronger.”

Meanwhile, the African champion has enjoyed a great 2023 season, with the only major setback being the World Championships in Budapest, Hungary.

At the global showpiece, Omanyala was off to a good start in the heats and semifinal but faltered in the final where he ended up finishing seventh.

However, he recorded big wins including becoming the first Kenyan to win the Diamond League Meeting in the 100m in Monaco. Omanyala also finished third at the Prefontaine Classic, the Diamond League Meeting final.

He also ended the season as the fourth-fastest sprinter in the world behind triple World champion Noah Lyles, Christian Coleman, and Zharnel Hughes.

Kilian Jornet’s 4 secrets to winter training

For iconic trail runner and mountaineer Kilian Jornet, the colder months aren’t a pause in training but rather call for a strategic shift that all runners can learn from.

Nestled in the Romsdalen mountains of Norway, Jornet’s off-season training offers a masterclass in balance, recovery, and preparation for the upcoming challenges of spring and summer racing. In a recent blog post with COROS, Jornet shared his off-season regime, and how you can apply it to your training.

1.- Diversify your training arsenal

Jornet’s usual running playground is snow-covered during winter, prompting a shift from high-mileage running to ski mountaineering and ice climbing. This diversification serves as a reset for both body and mind. While running is an impact activity that can cause some repetitive strain, winter activities like skiing offer endurance benefits without mechanical stress.

Embracing variety in your training will allow you to build and maintain a robust aerobic base, while minimizing the risk of injury. Trying new things this season, like a cross-country ski lesson, strapping on some snowshoes or spending some time on an indoor bike will have long-term benefits, and you may find a new sport you love.

2.- Focus on the downhill

For Jornet, downhill speed and strength are paramount for ultrarunning success. Instead of relying solely on running for quad strengthening, he incorporates downhill skiing during the winter. This deliberate strategy ensures that his legs are accustomed to intense eccentric loads without the constant impact on muscles and bones. The muscle memory cultivated during cross-training seamlessly integrates into running when the season shifts. Try a downhill workouts to get used to (down) hilly fun.

3.- Prevent injuries for the long-term

By embracing activities with different mechanical loads than running, Jornet not only aids short-term recovery but also secures long-term benefits. Jornet’s temporary departure from a running focus in the summer of 2023, due to injuries, emphasized the importance of cross-training. Make a strategic choice to switch it up so that you can run for as many years as you want.

4.- Enjoy a mental break

While the winter training regimen is robust, Jornet acknowledges the necessity of a mental break. The off-season becomes a time to recharge mentally, allowing a return to spring training with renewed confidence and positivity. Jornet emphasizes the value of a balanced mental state during the winter training grind and recognizes the importance of mood in adaptation. Focus on recovery days and practice fuelling well during the off-season. Try one of the recipes Jornet and his partner, Emelie Forsberg, love to make.

Jornet’s winter training philosophy isn’t just for elite athletes— it holds lessons for all who seek to balance intensity, recovery, and a focus on mental health and a connection with the changing seasons. His training regime can be used as inspiration for regular runners to explore the transformative power of a well-crafted off-season strategy.

The ‘Taco Bell 50K’ Requires Strong Legs—and a Stronger Stomach

Every fall, a group of Denver runners celebrates National Taco Day by running 31 miles using the fast food Mexican chain as aid stations

Imagine you’re 12 miles into a running race and you arrive at an aid station, where, instead of refueling with energy gels, you’re required to eat a 540-calorie Taco Bell Crunchwrap Supreme. 

Yes, that’s one of the mid-race snacks you’ll need to consume if you want to be an official finisher of a bizarre and spirited, 31-mile run through the greater Denver area.

Welcome, if you dare, to the annual Taco Bell 50K Ultramarathon. 

What started as an offhand suggestion on a Saturday morning training run has now become a stupid and fun gastro-intensive ultra-distance event with 10 “aid station” stops at various Taco Bell restaurants. But, as silly as it seems, it’s all about sharing the community of running, says founder Dan Zolnikov. 

Held every October for the past six years, and loosely coinciding with National Taco Day (yes, that’s a thing), it’s an unconventional and entirely unsanctioned fun run that has several ridiculous rules—a.k.a. the semi-optional Taco Bell 50K Commandments that are printed on the back of the event’s race bibs—including the need to eat something from the Taco Bell menu at every stop. 

While that could mean consuming something small at most of the restaurant visits—like, say, an order of Nacho Fries or Cinnamon Twists—the fourth and eighth aid stations demand a higher level of gastrointestinal fortitude. At those stops, participants must opt for one of the larger and more calorie-intensive “Supreme” menu items, such as a Crunchwrap Supreme, Burrito Supreme, or Nacho Cheese Doritos Locos Tacos Supreme.

“I always tell people it’s fun until the fourth stop,” says Zolnikov, a Denver lawyer and avid ultrarunner who started the event in 2018. “Most of those that are new to it are like, ‘Wait, I’ve gotta eat a Chalupa Supreme or a Crunchwrap Supreme and then keep running for almost 20 more miles?’ And we laugh and say, ‘Yep! That’s what we do.’ Honestly, that’s when a lot of people are like, ‘I think I’m just going to go home.’”

Running the Taco Bell 50K is what many ultrarunners call out-of-the-ordinary Type 2 fun—something that conceptually sounds fun before and afterwards, but in actuality is not quite that fun while it’s happening. But word has gotten out and it’s been compelling enough to have grown to a record 40 participants this year. There’s no entry fee, but each runner is expected to pay for their own food. 

While the Taco Bell chain of 7,000 Mexican-themed fast food restaurants isn’t a sponsor of the event—and the event organizers explicitly remind participants of that—a Denver-based Taco Bell franchise group agreed to open one of its locations early this year to accommodate the 7 A.M. start and welcome runners with free breakfast burritos, thanks, in part, to the persistent prodding of Jason Romero, one of the event’s original instigators.

Not just a zany group run, the Taco Bell 50K is rooted in ultrarunning lore and takes cues from some of the country’s most famous races. Not only does the course alternate between clockwise and counterclockwise every other year—a la Colorado’s Hardrock 100—it also requires runners to keep their Taco Bell food wrappers as an ode to how runners need to tear a page out of hidden books on the Barkleys Marathon course.

While Leadville 100 luminary Ken Chlouber has famously motivated runners for 40 years by saying “You’re better than you think you are, you can do more than you think you can,” Romero says the motto of the Taco Bell 50K is that “you’re hungrier than you think you are, and you can eat more than you think you can.” 

How does a convoluted event like the Taco Bell 50K get started in the first place? At a farmer’s market, of course. 

During long Saturday morning training runs in the spring of 2016, Zolnikov and running buddy Mike Oliva developed a habit of refueling by eating fresh, Colorado-grown or locally crafted food at Denver farmer’s markets. On one run, Oliva randomly stopped to use a bathroom at a Taco Bell and suggested to Zolnikov they should consider changing their route the next weekend and make Taco Bells their impromptu aid stations. 

“As soon as he said it, we laughed but then there was this awkward, five-minute silence between the two of us,” Zolnikov recalls. “We were just kind of jogging along and not really saying anything, but he said it so it was out there. I think we realized it was a stupid idea, but, as ultrarunners, we kind of wanted to do it. So I asked him, ‘Do you want to do that next week?’ And he was like, ‘No dude, just forget I said anything. Let’s just forget it.’” 

Although the idea never conjured up mouth-watering excitement, the odd craving to do it never went away. The banter about the idea continued on their Denver running Facebook group, as well as at weekly training runs of the Denver chapter of Achilles International, a running club in which runners with disabilities are guided on weekly training runs and weekend races. 

Oliva started that group in 2013, and it has met for weekly runs at Denver’s Washington Park every Monday night for the past 10 years, developing an easy-going camaraderie between guides and runners. 

“This talk about running to Taco Bells went on for about two years, and finally I got sick of hearing the trash talk, and just said, ‘That’s it, we’re doing it,” says Romero, 53, a regular Achilles runner who is legally blind. “And as soon as I said it, it kind of got silent. But I’m not about talking, I’m about doing. So I said, ‘You put together a course and we’re going to do this.” 

Within a few days Zolnikov had plotted out a course using Google Maps and Strava, connecting nine Taco Bells in the Denver metropolitan area in a 31.52-mile loop. (To make it an even 10 aid stations, the event starts and finishes at the same Taco Bell on the southwest side of the city.) And then, a few weeks later, in October 2018, seven courageous runners gave it a go and five finished in about seven and a half hours. (The other two tapped out, waving the white napkin of surrender midway through the route.)

Although it was mostly a celebratory season-ending fun run among a core group of friends for the first few years, it has garnered more interest as word of mouth spread. A few of the Achilles runners have joined in the fun every year.

“It’s not a glamorous route,” says Ben Garrett, who took over as race director after running the Taco Bell 50K for the first time in 2022. “It’s kind of what you’d call an urban ultra through the ‘scenic’ parts of Denver.”

Garrett, a 25-year-old structural engineer, was training for his first marathon when he was cajoled into joining the Taco Bell 50K—despite never having run more than 16 miles. He joined willingly and finished, giving him a boost of confidence heading into the Disney World Marathon three months later.

“It was great to know I could run that far before my marathon, especially knowing I had a stomach of steel after that,” Garrett says with a laugh. “But it also inspired me to run more. After my first marathon, I did another marathon and then a couple of 50Ks. Now I’m hooked for life.”

There are no winners, and there are no prizes. Instead over the years, runners have piled on extra gastrointestinal challenges for extra satiation. 

There’s the Baja Blast Challenge, which entails only imbibing two liters of Mountain Dew Baja Blast during the run, and then there’s the Diablo Challenge, which consists of oozing a packet of Taco Bell’s next-level hot and spicy Diablo Sauce on every single food item throughout the run. (By the way, two of the more precarious event rules state that no Pepto Bismal, Alka Seltzer, Pepcid AC or Mylanta will be allowed on the course, and the bathroom stops are only allowed at the Taco Bell restaurants.)

As if consuming 1,500 calories during the run wasn’t enough, some runners have added their own challenges—such as devouring a Voodoo Doughnut during the middle of it—and many runners engage in the Diablo Shooter Challenge, which is simply sucking down a packet of the restaurant’s fiery hot sauce to conclude the run. But to be fair, one of the forgiving commandments is the notion that every runner can take a mulligan and skip eating at one of the stops.

“It’s just meant to be a fun run,” says Denver runner Bill Garner, who has participated in five of the six Taco Bell 50Ks. “It’s the one ultra where you’re just really out there for the camaraderie. I don’t really feel like anybody’s racing, although I’m sure somebody’s going to show up one year and try to run it all-out. But for most of us, it’s a big camaraderie run.” 

It is mostly about the community spirit that pervades running, but for Garner, the Taco Bell 50K inspired him to run farther and pursue new running goals. Prior to participating in the first event in 2018, the 53-year-old cybersecurity technology specialist and strict vegetarian primarily ran marathons and half marathons on the roads. Since then, his focus has become ultra-distance races on trails, and believe it or not, he typically relies on cold Taco Bell bean-and-cheese burritos in his aid station resupplies.

“It’s the perfect ultra fuel,” says Garner, who consumed numerous Taco Bell delicacies enroute to finishing the Kansas Rails to Trails 100-miler in 2019. 

“I thought these ultrarunners were crazy, and I jumped into this because it was crazy, but then it changed my life,” he says. “I had never run an ultramarathon before I did the Taco Bell run, and I definitely learned that, if you just keep eating, you can keep going. That’s what ultras are all about.” 

A few years ago, Portland, Oregon, runner Bobi Jo Ousnamer befriended several Colorado runners in an online forum while training for the Pikes Peak Marathon. They told her about the Taco Bell 50K and asked her to come out and run it in 2019, but she couldn’t fit it into her schedule because she was training for her first 100-miler. 

However, she made it out for the 2020 edition, amid the Covid-19 pandemic. (That year, a small group of runners ran through Taco Bell drive-thrus to order their food because the inside dining areas weren’t open.) During the run, she admitted she had devised her own Taco Bell 50K course in Portland. That immediately sparked interest in doing Denver and Portland events on back-to-back days, which they finally pulled off in 2022 on the day of the Portland Marathon. 

That event included stops at seven Taco Bells and a marathon aid station a friend organized on her front lawn, where they devoured homemade breakfast tacos. Calling it the Double Deuce Challenge, it included 62 miles and 18 taco stops in two cities in less than 36 hours.

“I made the mistake of mentioning to Jason Romero that I had created a Portland course and he was like, ‘Oh my God, we’re doing a double!’” says Ousnamer, 34, who works as a juvenile public defender in Portland. “So for the fifth anniversary, he announced that we’d be doing this double. I think we all thought he was kind of joking, but as the months went on, he was like, ‘All right, I’ve got a plane ticket so we’re doing this.’ The Taco Bells are not as close together as the Denver ones and it’s hillier in Portland, so it was a bit of a bigger challenge. We were definitely feeling it on day two.”

Although the Taco Bell 50K has always meant to have been a low-key, end-of-the-season celebration for local runners, it’s continued to gain notoriety and to push the envelope of what’s possible. Runners in Texas and New Jersey have reached out about developing something similar, as have a couple of running clubs in Europe. Although the event details were typically only posted on Facebook when Zolnikov managed it, Garrett upped its visibility and inclusivity by developing an informational website with a link to the Strava map of the course.

Will the Taco Bell 50K continue to grow? 

“Honestly, I never wanted to see it start to begin with, but it’s kind of turned into this force of nature that’s bigger than me and bigger than Jason, and it’s become its own thing now,” Zolnikov says. “People can use it for whatever they want it to be, and if someone wants to get bragging rights for racing through it as fast as they can, go for it. My thing has always been about getting together and running, and, OK, ‘Let’s do this kind of dumb thing, and let’s have fun doing it.”

Try these surge sets to wake up your legs this winter

If you’re already getting tired of the monotony of off-season winter runs, this surge set workout is just what you need to give yourself a boost. Short and sweet, this fun session allows you to ditch the GPS watch and run by feel–perfect when cold conditions or snowy sidewalks prevent you from hitting a consistent pace.

The goal of this workout is simple: get your legs moving and your heart rate up a bit without overdoing it during the off-season. You should feel like you’re working hard, but recover quickly between intervals, and you should be able to get a little faster as the intervals get shorter. We highly recommend turning the GPS function of your watch off for this one and just run by feel, especially if the weather is bad.

The workout

If a steady diet of slow, easy runs is starting to make you feel sluggish, this workout should add some pep to your step.

Warmup: 10-15 minutes easy

Workout: 

2 x 90 seconds at 10K race effort/90 seconds’ easy jog recovery 

4 x 60 seconds a little faster/60 seconds’ easy jog recovery 

4 x 30 seconds a little faster/30 seconds’ easy jog recovery 

4 x 15 seconds a little faster/15 seconds’ easy jog 

Cooldown: 10 minutes’ easy jog.