Running News Daily

What the elites eat: Marathon Edition

Curious about what elite marathoners eat to fuel their peak performance? From carb-loaded pre-race meals to post-race burger feasts, here’s an inside look at what the elites eat before, during, and after a marathon.

As runners and human beings, we’re naturally curious, slightly nosy people. With information instantly available with the twitch of a finger across our iPhone screens, this curiosity has never been easier to satisfy. Plus, many of our favorite runners are more transparent than ever about their training blocks, pulling back the blinds through social media to show what it takes to be the best. Which is why we’re ever-fascinated by the race-related nutrition strategy of elite runners, who often perform at superhero-like levels.

We asked a few elite marathoners what they eat surrounding race day—pre-race dinner, pre-race breakfast, and post-race celebration—so you don’t have to.

Note: One sentiment echoed among all of the athletes interviewed was that their diets are personal and have gone through lots of trial-and-error to be finessed to their specifications. No lifestyle should be replicated exactly.

Jake Riley

35, Boulder, Colorado

About him: First American and ninth overall finisher in the 2019 Chicago Marathon (2:10:36). Placed second at the 2020 U.S. Olympic Trials Marathon (2:10:02); Finished 28th in Tokyo Olympics marathon (2:16:26). After a second round of double Haglund’s surgery in 2022, he’s back in top form and running the 2024 New York City Marathon on November 3.

The night(s) before a race:

“I start thinking about meals two nights out, and I go carb-heavy on both. For the first night, I like to have Thai food, usually a noodle dish, and a side of rice. The only thing I’ll really avoid is spice since I’ve had issues from it a couple times. The night before, I do pasta, usually a marinara (that’s what a lot of races provide for the elite athletes), but a good pesto sauce works well, too. I mostly stay away from the creamy sauces. I don’t like to get too much more specific—you never know exactly what’s going to be available, so I try not to make particular foods part of my routine.”

Race morning:

“Race mornings I’ll get up at least three hours before (I prefer four, but with 7 to 8 A.M. starts, that becomes a little counter-productive), I’ll go for a short walk with some skipping or something, just to get the body moving. My first choice for breakfast is oatmeal with peanut butter, honey, and a little fruit mixed in. And at least one, usually two cups of coffee. It’s not something to avoid, but I recommend making sure that you have more than just simple carbs (cereal, muffin, etc), I find that if there isn’t at least some protein, I start getting that ‘empty’ feeling during my warmup, and if that mixes with the adrenaline, I feel real queasy. If I’m taking gels, I take one on the start line, maybe five minutes before. I also like Generation UCAN, which I’ll sip as I’m going through my drills, maybe half an hour out.”

During the race: 

“I like to get my calories from gels and have just electrolytes in my bottles. Most major marathons provide drink stations every 5K, and I’ll drink about 8-10 oz of SOS per bottle (there can be splashing, and you never get it all out). I’ll take Roctane gels before every other drink station (every 30 minutes or so).”

Post-race meal: 

“Most races I want a hash—lots of potatoes with some eggs, bacon, cheese, and veggies all mixed up, but after marathons my stomach takes a while to settle down, so I’m more in a lunch mood. So my go-to post-race meal is a big bistro bacon cheeseburger, ideally with an onion ring and barbecue sauce, side of fries, and a beer. I mostly stay away from fried foods during a build up, but I always take at least a week off after a marathon and at this point, that beer and burger is almost a Pavlovian ‘vacation time’ signal for my whole body.”

Sara Hall

41, Flagstaff, Arizona

About her: She’s the fourth-fastest American woman in history based on her personal best (2:20:2) at the 2020 Marathon Project; Second-fastest American female half-marathon runner and former American record-holder (1:07:15). Most recently, she was 18th overall and the women’s master champion in the 2024 Chicago Marathon (2:30:12).

The night(s) before a race:

“Rice with chicken. I skip the veggies to not risk having to make a bathroom stop in the race.”

Pre-race breakfast: 

“Two scoops of UCAN energy powder with whey protein, and a little bit of almond butter.” Bonus, Hall credits her husband, Ryan Hall, as being the best coffee maker, brewing pour-over, medium roast coffee blended with butter.

During the race:

Ketone-IQ—peach flavored.

Post-race meal:

“My favorite post-meal race is Thai food. I’m usually eating a lot of boring food before the race, so I want something spicy and more flavorful after.”

Bonus—Lunch during training blocks:

“Two scoops of UCAN powder, two pieces of gluten-free bread with Kerrygold Butter.”

Nell Rojas

36, Boulder, Colorado

About her: Won the 2019 Grandma’s Marathon and finished ninth in the 2020 U.S. Women’s Olympic Trials Marathon in 2:30:39. She was the top American finisher in the Boston Marathon in 2021 (fifth, 2:27:12, ) and 2022 (10th, 2:25:57). In January, she placed ninth in the Houston Half Marathon in a new personal best of 1:08:52.

The night(s) before a race:

“I always have the same thing. Basically, a couple cups of white rice and a chicken breast is where I tend to fall. White rice is going to fuel the most carbs per serving. I used to mix up potatoes and white rice, but for me, I digest white rice well, I feel better, it’s easy to find, simple, and works well.

I don’t care about spices—and I’m usually not making it myself if I’m not at home. Typically, before races, there’s a pre-race dinner, and chicken is an option. I wouldn’t do any cream-based sauces. If it tastes good, great. If it doesn’t, great. I don’t care.”

Pre-race breakfast: 

“Typically it’s oatmeal with a tablespoon of peanut butter, a banana, and maybe honey. I’m not 100 percent satisfied with my pre-race meal, because sometimes it can feel a bit heavy in my stomach, because oatmeal does have some fiber. So I try to play around with things. Sometimes I’ll do a couple pieces of toast with a banana and peanut butter. I can switch between those two. Try to get 500-600 calories in, mostly from carbs, two-three hours before the race. Plus, I drink coffee with half-and-half.

Post-race meal:

“Immediately after the race, I honestly will grab whatever is available. Typically, after a race, we’ll be shuttled to a post-race holding area where you’re waiting, so there are usually refreshments there. I’ll slam Gatorade—anything with sugar and electrolytes. Maybe there’s my own bottle with Skratch in it. Banana, a protein shake. I’m pretty open, as long as it’s immediate.

And as far as later, it completely depends. I’m trying to do a better job at this—especially after a major marathon—but it kind of takes a while. You might get drug-tested, then shuttled back to your hotel, shower, then six hours later you’re like, ‘I need to eat.’ If it’s a marathon, I love a big burger with fries—the classic stuff, lettuce, tomato, onion, and tons of ketchup and mayo. That’s something my body would crave. Fries are my favorite food ever that I don’t typically eat during a marathon cycle.”

Laura Thweatt

35, Louisville, Colorado

About her: Finished sixth in the 2017 London Marathon (2:25:38), seventh in the 2019 New York City Marathon (2:28:23), eighth in the 2019 Chicago Marathon (2:29:06), eighth in the 2021 New York City Marathon (2:27:00). Most recently, an Achilles injury forced her to pull out of the 2024 Chicago Marathon days before the race.

The night(s) before a race:

“I do 72-hours of carb-loading. So, obviously, in the build to that, carbs are key. Three days out from the race is when I start it. It is always the same. The night before, I have pasta with marinara sauce, and I don’t do a lot of protein with that. I do love angel hair, that’s my go-to. I also like rigatoni. Plus, I’ll have some type of bread and salad.”

Pre-race breakfast: 

“The morning of, I always do a plain bagel and peanut butter with a banana. I’ve done that since high school. And I do an Americano with two shots. I eat that threeish hours out from the race.

During the race:

“I’ll take my first gel 15 minutes before the start of the race. I’ve been all over the place with what I take, but right now, Neversecond. Big fan of their Cola C30 gels. They worked wonders for me during this build. I had some stomach issues earlier in the build with long runs and couldn’t quite figure out what was going on, so I switched up my nutrition during, so never second has been a godsend.”

Post-race meal:

“After the race, it’s hard because usually my stomach is a mess. Not only did you just run really hard for two and a half hours, but you’re taking all this fuel during, so I have a really hard time eating solids immediately after the race. My choice if I can get it is soda. I’m not a big soda drinker, but after a marathon, all I want is a Coke, Sprite, or Ginger Ale. I’m always really thirsty when I finish.

Then later when I feel like eating, I always do a burger (stacked with all the fixings—sometimes adding bacon) and sweet potato fries with ranch. I never opt out of Ranch. Anything I can dip ranch in is a plus for me. And I order a Blue Moon. I’m not a beer drinker, but that’s what I want after a marathon.”

Musician finishes 90 marathons in 90 days on Pacific Crest Trail

The U.K.'s Charles Costa just spend 90 days running a marathon a day to raise funds and awareness for mental health.

British folk-pop singer and ultrarunner Charles Costa, formerly known by his stage name King Charles, embarked on an extraordinary journey this year. Since July 20, Costa has been running the length of the Pacific Crest Trail (PCT), raising funds and awareness for mental health and suicide prevention. Having previously completed a 39-day run across the U.K., Costa’s latest adventure took him through the stunning yet punishing terrain from Canada to Mexico.

Running and music: a healing combination

For Costa, running has become much more than a physical challenge—it’s a form of therapy. After suffering a severe brain injury in 2010 following a skiing accident, both running and music have been central to his recovery. “I believe there’s a strong interconnection between running on the trail and making music to keep my mind and emotions balanced,” Costa said in a pre-run press release. After I’ve been running, I feel free and completely released from the struggles I face when I wake up. No other therapy can come close to the healing I experience from running and singing.”

To align with the end of his run, Costa has released the first single, “Nothing at the Most” from a new album that will be released in full in January 2025. “Mental health is an ongoing battle,” said Costa.“The message that I’m trying to get out with this run is that I really believe running is a very healthful, curing activity, that can completely untangle your way of thinking. It’s getting your heart pumping, it’s getting your lungs heaving, and it’s really getting back to your human self. It’s all about connecting your spirit to the world, and to music and to melody.”

A struggle through the Mojave Desert

Costa’s run was filled with challenges, but perhaps the toughest came when he hit a heat wave in the Mojave Desert. “It was over 100 Fahrenheit [38 C], and my body started operating much slower,” Costa explained. As his condition worsened, his crew grew increasingly concerned. Fortunately, a chance encounter with a group of firefighters provided a turning point. “They checked my vitals and told us about heatstroke and heat exhaustion. It was a lucky encounter,” Costa told the LA Times. Costa took the firefighters’ advice and paused his trek to head to a nearby hospital for IV fluids, crediting this with likely saving his run and allowing him to continue despite the overwhelming heat.

Raising awareness, one step at a time

Costa’s run has raised around $190,000 for two charities: James’ Place, which focuses on men’s suicide prevention in the U.K., and the JED Foundation, which supports at-risk teens in the U.S. The mental health challenges Costa has witnessed, both personally and through the stories of others, have inspired his mission. “One moment can last an absolute lifetime… as long as you keep putting one foot in front of the other, you’ll get there in the end,” Costa says.

Recovery runs: Everything you need to know

At first glance, the words ‘recovery’ and ‘run’ might seem juxtaposed. After all, running is about expending energy, while recovery seems to be about recouping it. Even if we accept the term, what’s the point of a recovery run? And how does it distinguish itself from other forms of running, such as easy running? Understanding the definition and purpose of recovery runs can help you to incorporate them into your routine – boosting your recovery and overall fitness.

What’s the point of a recovery run?

In the aftermath of a hard workout or race, your muscles can become sore – a phenomenon known as DOMS (short for ‘delayed onset muscle soreness’). In this state, the prospect of running may seem unappealing, but doing so can loosen up the body by increasing blood flow to the muscles and flushing out waste. This, in short, is the purpose of a recovery run.

How do you do a recovery run?

In many ways, a recovery run is similar to an easy run. It’s done at a slow pace (or in heart rate zones 1 or 2, for those who use that as a metric) and should feel easy and relaxed throughout. However, from a duration perspective, recovery runs tend to be around 20-30 minutes in length, whereas easy runs could conceivably stretch to an hour or more. The reason for this is that, after 30 minutes of running, the body begins to produce metabolic waste, which in itself requires recovery time. When it comes to recovery runs, think easy and short.

What is active recovery?

Another terms that seems self-contradictory, active recovery is loosely defined as ‘low-intensity exercise that a person performs after high-intensity exercise to improve recovery’. Recovery runs fit firmly into this category. The alternative to active recovery is passive recovery, defined as ‘a period of inactivity after exercise where the body is allowed to heal without any additional physical activity’. Neither is better than the other, and the smart runner will use a combination of both passive and active recovery. As a general rule, though, passive recovery is the better choice if you’re showing signs of overtraining. These signs include extreme tiredness, lingering soreness, trouble sleeping, irritability or an elevated resting heart rate.

Is recovery different for men and women?

Although both sexes need to recover adequately after hard workouts and races, there is some evidence to suggest that recovery times vary between men and women. In a new study that looked at men and women who’d just run a half marathon, women showed earlier functional recovery than men. There are several potential reasons for this. One is that women have lower muscle mass and power output than men, so are therefore considered less prone to fatige. Another is the role of estrogen, which might lower the impact of exercise-related skeletal muscle damage. That said, women’s recovery is heavily influenced by where they are in their menstrual cycle, with one study finding that menstruation raises metabolic rate by more than 6% – something that will an impact on recovery and overall perception of fatigue.

What are the alternatives to recovery runs?

Of all the types of running session, recovery runs are probably the easiest ones to substitute for other cross training activities. Low-impact activities such as cycling or swimming will provide the same benefits, without any of the pavement pounding. If you’re a runner who is susceptible to impact injuries, such as stress fractures or shin splints, it’s worth thinking about whether your next recovery session actually needs to be a run.

Course records under attack at the Amsterdam Marathon

Yalemzerf Yehualaw, Winfridah Moseti, Tsegaye Getachew and Philemon Kiplimo among the line-up for Sunday’s race

Yalemzerf Yehualaw and Winfridah Moseti are aiming to break Almaz Ayana’s women’s course record of 2:17:20 at the TCS Amsterdam Marathon on Sunday (Oct 20) while Tsegaye Getachew and Philemon Kiplimo will be hoping to get close to Tamirat Tola’s course best of 2:03:38.

Yehualaw, 25, already has a best of 2:17:23 – set in Hamburg last year – and the Ethiopian won the London Marathon in 2022.

She says: “I want to give my best on Sunday, and of course, I’ve come to win. I’m looking forward to the support from the Amsterdam crowd.”

Kenya’s Moseti, who set a PB of 2:18:25 earlier this year, adds: “Training has gone well, so I expect a good result.”

With conditions expected to be good for marathon running with temperatures of around 15C and a light southerly breeze, Kiplimo, whose best is 2:04:56, says: “Training has gone well, and I feel fit. I expect a good result.”

Getachew is perhaps the favourite in the men’s race, though, given the fact he won the race in 2022. “Amsterdam changed my life,” he says. “I remember not being able to run the last kilometre, but the incredible crowd really carried me.

“I’ve run in Tokyo and Paris, but Amsterdam’s course really suits me. I’ve trained well, and I have two goals: to win and to set a personal best.”

His personal best stands at 2:04:49.

The event will be shown on Discovery+ and Eurosport and starts 9am local time in the city’s Olympic stadium.

'He's the man to watch'- Eliud Kipchoge predicts bright future for training partner in road running

Eliud Kipchoge believes has singled out one of his training partners and noted that he has a bright future in road running and could be the next big star, despite still mastering marathon racing.

Marathon legend Eliud Kipchoge believes his training partner Daniel Mateiko is the next big thing when it comes to road running.

The former world marathon record holder observed that Daniel Mateiko has a bright future ahead of him and despite not having mastered marathon running yet, the youngster is surely following in Eliud Kipchoge’s footsteps.

In an interview with Runner’s World, Eliud Kipchoge pointed out that Daniel Mateiko has all it takes to dominate and once he hits the ground running, people will be left dumbfounded in the stands.

“[He has] a huge, huge, future ahead of him. I’m putting all my money in Mateiko as the future,” Kipchoge said. “He’s the man to watch, actually, on the road,” Eliud Kipchoge said.

Meanwhile, Daniel Mateiko is one of the top half marathoners in the world with his personal best time of 58:26 he ran to finish third at the Valencia Half Marathon in 2021.

He is slowly following in the footsteps of his mentor, five-time Berlin Marathon champion Eliud Kipchoge, and he made his full marathon debut at the 2023 Chicago Marathon where he failed to finish the race but certainly had one of the best runs up to the 30km mark.

Before his full marathon debut, Daniel Mateiko was in action at the 2023 London Marathon as he helped pace the late Kelvin Kiptum to a course record of 2:01:25. This season, Mateiko hoped for a great outing at the London Marathon but also failed to finish the race.

However, he has attained a series of wins, like representing the country at the Paris Olympic Games in the 10,000m. However, Mateiko did not embrace his full potential as he could only manage an 11th-place finish in 26:50.83.

Before then, the 26-year-old had raced at the Prefontaine Classic where he won the race to secure a ticket to the Olympics and he had also won the Ras Al Khaimah Half Marathon prior to the London Marathon.

Why running ‘super shoes’ might not be so super for triathlons

Technology might be helping Patrick Lange's rivals more than it helps him, says triathlon legend Mark Allen.

Elite triathletes are running faster and faster every year – in no small part to the technology at their disposal – and that includes those much-hyped ‘super shoes’.

But ironically the ever-advancing plate-enhanced footwear on offer may be giving the sport’s fastest ever marathon runner more trouble than they are worth, according to six-time IRONMAN World Champion Mark Allen.

Germany’s Patrick Lange, two-time Kona champion himself, has made a career out of running down the opposition at the end of a brutal 140.6-mile race. Quite simply, nobody has ever been faster.

Twice Lange has come agonisingly close to running the sport’s first ever sub-2:30 marathon, clocking 2:30:27 at Challenge Roth in 2023 and 2:30:32 at IRONMAN Israel in 2022. Undoubtedly helped to an extent by ‘super shoes’.

But Allen’s hunch is that those shoes are actually helping Lange’s rivals even more, allowing them to blunt his opportunity to run them down in the closing stages. He explained his rationale when speaking to TRI247 in the countdown to the upcoming 2024 IRONMAN World Championship in Kona.

Mark Allen on Lange

“The interesting thing in my opinion – I think the super shoes have helped some of the less talented runners more than the talented runners. It’s almost like when you throw on a wetsuit, that helps the less talented swimmer more than the talented swimmer.

“Just looking at some of the splits of guys compared to what they maybe had done in the past, it helped Patrick for sure I would say – some of the times he’s been running are phenomenal – but I think it’s helped guys who are maybe a little bit slower running, more than him. Which when it comes to first, second or third, makes it a little more difficult for a really good runner.

“So don’t count him out [in Kona], but also, unless the dynamic is just right and he can feed off the train of a pack, I think it will be hard for him to be top three.”

Despite Allen’s fears about how the race dynamic will impact Lange’s hopes of a third title in Hawaii on October 26, he does believe the German is in peak form coming into the race.

Patrick is peaking for Kona 2024

“A number of people, when I was in Nice for the IRONMAN World Championship, were saying they think he’s actually gonna have a really good race in Kona this year. The underground guys who are keeping track of him, who are there, seeing what he’s doing, knowing what he’s doing, knowing how he’s raced and all that.

“Even if he doesn’t have a win or a top three, I think he’s got that desire to go sub 2:30 on the marathon. So even if he doesn’t win, maybe we’re gonna see a sub 2:30 marathon, which would be kind of like one of those 27-year split times that stays on the record books for quite a while.”

World's second-fastest man Yohan Blake drops a game-changing announcement

Yohan Blake has unveiled an exclusive new way for fans to follow his personal journey offering unique behind-the-scenes access.

Jamaican sprint icon Yohan Blake has introduced an innovative fan app that provides his supporters with unprecedented access to his training journey, mental preparation and personal reflections as a world-class athlete.

The app, available now for iOS and soon to be launched on Android, gives fans a rare glimpse behind the scenes of the sprinter’s career, offering exclusive content and updates straight from Blake himself.

The app aims to connect fans more closely with Blake's experiences, offering a real-time window into his daily training regimen, diet, and the mental resilience it takes to compete at the highest level of track and field.

"Hey guys! ? I’ve just launched my official fan app, available now on iOS and coming soon to Android! Stay connected with me for exclusive updates, content, and more. Download today and be part of the movement!" Blake announced in a message to his fans.

For Blake, the app is not just a platform to share his achievements, but also a tool to inspire others through the ups and downs of his athletic journey.

His fans will gain a close-up view of the hard work, dedication, and discipline required to reach the pinnacle of sprinting.

With the app, Blake shares both the highs and the lows of his pursuit for greatness, something that has been a hallmark of his career.

"What keeps me focused is the hunger and the drive to do much better than I’ve done in the past. I want to leave a mark and a legacy. I am running for a cause," Blake said in a past interview.

At 34, Blake’s storied career includes some of the most remarkable achievements in the history of track and field.

He famously shares the record for the second-fastest 100m time in history with American sprinter Tyson Gay, both clocking in at an astounding 9.69 seconds.

Blake’s prowess on the track has earned him two Olympic gold medals from the 4x100m relays at the 2012 London Games and 2016 Rio Games, alongside two silver medals in the 100m and 200m sprints in London.

Despite his extraordinary success, Blake has faced his fair share of adversity.

In 2014, a career-threatening injury left many questioning whether he would ever return to his peak form.

But through resilience and determination, Blake overcame the setback, proving his dedication to his sport.

Now, he seeks to use his app as a way to connect his journey with fans, giving them a deeper understanding of what it takes to bounce back and thrive in the face of challenges.

"I want people to remember Yohan and be inspired to put their best foot forward in spite of," said Blake in a past interview in March.

Toronto runner Virginia Lee, 51, prepares for 25th consecutive Waterfront Marathon

For Virginia Lee, the TCS Toronto Waterfront Marathon on Oct. 20, is more than just another race—it’s a journey that has spanned a quarter-century. The 51-year-old Toronto native is a legacy runner at the Toronto Waterfront Marathon, having finished every edition since the marathon distance was introduced in 2000.

This year, she’s gearing up for her 25th consecutive Waterfront Marathon, with a deeper purpose: fundraising for the Princess Margaret Cancer Foundation through the TCS Charity Challenge in memory of her late father.

Lee and her father were incredibly close, and she credits her love for fitness to him as it was something he loved to do. Lee says she was a mathlete in her younger years and her passion for fitness began in her 20s. After a while, she got tired of the 45-minute commute to her local gym.

Lee decided to skip the gym and hit the local track instead—where she fell in love with running. A colleague at Browns Shoes, Manny, eventually helped her gain enough confidence to register for her first race. “He was a big mentor for me,” Lee says. “I remember being in awe of all the marathons he’s done, and now I’ve done more—he can’t believe how far I’ve come.”

She first ran the Toronto Waterfront Marathon in 2000, and it quickly became an annual tradition. “I started doing the Toronto Waterfront Marathon every year because it was something I enjoyed,” Lee says. Her dedication to the race became even more apparent in 2013 when she faced a tough decision—run the Chicago Marathon, which she had qualified for, or maintain her streak in Toronto.  Toronto organizers reached out, reminding her of her unbroken streak. She ended up doing both. “I had to be super conservative in Chicago because I wanted to run well in Toronto,” Lee recalls.

Over 24 years, Lee has seen the sport evolve, especially women’s participation. “There weren’t too many women at my first marathon in 2000, but last year there were nearly 1,500 female finishers,” she says. The growing community of older female runners in Canada has been an inspiration, along with U.S. masters running legend Jeannie Rice, who at 76, holds several masters marathoning world records. “She is such an idol for me,” says Lee. “Although I’ll never be as fast as her, her consistency and resilience are everything.”

One of Lee’s biggest motivations remains her desire to maintain her streak. “A lot of people did not believe I could do this,” she says, reflecting on the dedication that has driven her through two decades of training. Her commitment is impressive considering her career at the University Health Network (UHN) in Toronto, where she’s worked for the last 15 years.

Her training build for this year’s race has been the hardest yet, dealing with her father’s passing, plus a bad case of shingles. “I wasn’t well. I caught shingles and felt exhausted for the first two months,” she shares. “The loss of my father has given me a renewed purpose.”

At the TCS Toronto Waterfront Marathon expo on Friday, Lee will share her story to the start line and guide eager runners through what they can expect on the 2024 course. Despite 24 years of experience, Lee admits she still gets nervous. “I feel like I have imposter syndrome every year. But I’m grateful to be a part of it.”

WHAT THE NUMBERS SAY (ABOUT WOMEN’S MARATHOING)

I am a numbers’ guy. I’ve always been a numbers’ guy. I always want to see what the numbers tell me before I opine from an emotional standpoint. 

Accordingly, I did a deep dive into the last five women to hold the marathon world record going back to Kenyan Catherine “The Great” Ndereba, in 2001. What I found was a changing world order.

Catherine Ndereba was the last of the old school road racers who then progressed to the marathon. Catherine came to compete on the U.S. road tour beginning in 1995, but really began winning convincingly in 1996 at age 24, winning four times in New York City; Spokane, Washington; Utica, NY; Flint, Michigan; and Philadelphia, Pa. 

In 1999, she made her marathon debut in Boston, running to eighth place in 2:28:26. Later that fall, she finished second in New York City in 2:27:34. But she also had eight wins on the road circuit when you could still make money there and the marathon wasn’t yet as lucrative as it is today. 

The following year, 2000, Catherine won her first Boston and Chicago Marathons, with another eight wins on the road circuit. She won Boston again in 2001 in 2:22:53, then set her world record in Chicago in the fall in her sixth career marathon, running 2:18:47, with another eight wins on the roads. Catherine was 29 when she ran her record and set her personal best by 2:46 seconds. 

In all, she ran 23 marathons, finished 23, won 8. 

Great Britain’s Paul Radcliffe broke Catherine‘s world record one year later in Chicago 2002 (2:17:18) then smashed her own record one year later in London (2:15:25), a record that would last 16 years, by far the longest standing women’s marathon world record in history. Before that, Paula had run her debut in the spring of 2002 in London, at age 28, winnng in 2:18:56, a debut record.

In all, Paula started 13 marathons, finished 12, won 8. She, like Catherine, was age 29 when she set her final record at 2:15:25. 

But Paula had a long, distinguished career in cross country and track going all the way back to 1992 when won the IAAF World Cross Country U20 championship in snowy Boston before finishing fourth in the World Junior Championships in the 3000m, a circumstance that would repeat itself over the years until she moved up in distance. 

Paula ran fifth at the 1996 Olympic 5000m final in Atlanta. Then fourth in the 1997 World Championships 5000 in Athens; second in the WC 10,000m in Seville; and fourth again in the 2000 Olympic 10,000 in Sydney. She just couldn’t finish the last 200-300m with the East Africans like Derartu Tulu and Gete Wami to nab gold. 

She entered her first marathon in London 2002 after showing her ability at the half marathon, winning at the Great North Run and the World Half Marathon Championships in Vera Cruz in 2000, and again in Bristol in 2001 – though she still ran on the track at 3k, 5k and 10k. From there, it was clear sailing, as the world came to expect Paula’s 2:15:25 to last for a long, long time.

It wasn’t until Brigid Kosgei came along in Chicago 2019, running 2:14:04, that Paula’s mighty record fell. But that was a bit of a stunner, as people didn’t see it coming. That gave even more gravity to the super-shoe era, because Brigid was 25 years old running the ninth of her 17 career marathons when she set her record. It was a personal best by 4:16, very similar to what we saw with Ruth Chepngetich last Sunday in Chicago. Both were deep into their marathon careers before producing their other worldly record performances. 

Between Brigid and Ruth came Ethiopia’s Tigst Assefa. She ran her world record of 2:11:53 at age 26 in Berlin in the third of only five career marathons. And that WR was a personal best by 3:44 at age 26. 

And now, of course, we have Ruth Chepngetich, whose 2:09:56 in Chicago last Sunday has had heads spinning faster than Linda Blair in the Exorcist. 

Ruth has run 15 marathons, finished 13, won 9, while running her world record in her 15th marathon, seven years into her career, setting a PB by 4:22. That last stat is the one people have trouble getting their heads around. You don’t improve that much so late in your career; they say.

But Brigid Kosgei ran her world record in the ninth of 17 career marathons with a personal best by 4:16. So what Ruth did was not unprecedented, though taken from a tiny sample. 

The ages when they produced their world records:

Catherine, age 29; Paula, age 28 and 29;Brigid, age 25; Tigst, age 26; Ruth, age 30.

The world is constantly spinning, changing. Catherine Ndereba and Paula Radcliffe came from an old world, not just pre-super shoes, but pre-only focusing on marathons and half marathons. 

And with the super shoes and super nutrition and super coaching and super God knows what else, there has been a great stir in the running community. Some refuse to even consider the possibility of these record times. Others say “wait and see if any positive testing follows down the line”, as we have seen many times before. And very few say, “everything‘s on the up and up. There’s nothing here to see other than a great performance.”

That doesn’t leave the sport in a very good place. But guess what? We are kidding ourselves if we think 2:09:56 is going to last very long. Look at Chicago’s women’s splits: 15:00 at 5K = 2:06:46 pace; 45:32 at 15k = 2:08:16 pace; and 64:16 at halfway = 2:08:32 pace. You even out that effort just a little, and you’re looking at sub-2:09! It’s coming. You can count on it. Plus, once one-person shows what’s possible, it inspires many more to try.

Remember, we are still in the first two generations of world-class women’s distance running. We have no idea what their limits may be, notwithstanding all nefariousness that attends the sport these days.

And so the debate continues, even as the sport searches for leadership, which seems to be missing in action. It’s one hell of a Wild West show, isn’t it?

Filmon Tesfu will make his debut at Amsterdam Marathon

For Filmon Tesfu, the countdown has begun. The 31-year-old athlete from Den Helder will participate in the Amsterdam marathon for the first time next Sunday.

In addition to his top-level sports life as an athlete, Tesfu also works three days a week as a welder at the former Willemsoord shipyard and maintenance yard. "I'm good at working with my hands, but I'm a little less with computers," says Tesfu.

"Sometimes it's quite hard to run after a full day's work," says Filmon Tesfu. In addition to working three days as a welder, the 31-year-old athlete from Den Helder runs more than 150 kilometers a week. "As a result, I am ready to make my debut at the Amsterdam Marathon."

They run away with him at work, says colleague Raymond Groen. "He puts an awful lot of time into the sport. It's a pity that we see him a little less because of all the sports. He's a great and fantastic boy."

Second Mother

An important person in Tesfu's life is Truus van den Berg, his first trainer at athletics club Sportlust. "She's my second mother. She takes care of everything for me and looks after my health, just like my mother."

'Give Ruth the respect she deserves!'- Athletics Kenya jumps to Ruth Chepng'etich's defense following doping accusation

Athletics Kenya has defended Ruth Chepngetich after her record-breaking Chicago Marathon win, urging respect and dismissing doping accusations, emphasizing her consistent, hard-earned success.

Athletics Kenya has called for the respect of newly-crowned Chicago Marathon champion Ruth Chepng’etich who is fresh from breaking the marathon world record.

Ruth Chepng’etich clocked an impressive 2:09:56 to win the race at the Chicago Marathon, shattering Tigst Assefa’s previous record of 2:11:53 that she set to win the 2023 Berlin Marathon.

The Kenyan distance sensation ran a solo race to showcase her mastery of the course after winning the 2021 and 2022 editions of the race and finishing second behind Sifan Hassan at the 2023 edition of the event.

However, rumours have emerged that Ruth Chepng’etich might have doped following her impressive splits and that her world record might not be credible. However, Chepng’etich is one of the most consistent marathoners who has a lot of titles including the world marathon title she won at the 2019 World Championships in Doha, Qatar.

Following a ton of accusations, Athletics Kenya has jumped to her defence, urging the public to allow her to celebrate her huge feat and acknowledge her efforts as one of the most outstanding marathon runners in the world.

In a statement released on Wednesday, Athletics Kenya acknowledged her efforts, noting that she has been extraordinary in her performances for over five years and has joined the exclusive world of world record holders including Faith Kipyegon, Beatrice Chebet and Beatrice Chepkoech.

“In any case, many world records were broken this year, and to single her out is utterly unfair. It is therefore disheartening to witness some sections of the media casting unwarranted doubt on her achievements. Such aspersions, made without due process, undermine not only her efforts but the integrity of the sport,” Athletics Kenya said in a statement.

“We urge the media and the global community to give Ruth the respect she deserves and protect athletes from harassment. Let her celebrate this hard-earned victory and let us acknowledge the years of hard work and discipline that have brought her to this moment.”

The Kenyan federation was quick to note that every athlete, including Ruth Chepng’etich, underwent the required anti-doping tests and defended her performance on the global stage.

Marathon great Kipchoge mentors refugee athletics team in Kapsabet

Renowned for his extraordinary athletics accomplishments and for being an inspiration, Kenya’s two-time Olympic marathon champion Eliud Kipchoge dedicated his time on Sunday (13) to mentor World Athletics Athlete Refugee Team members in Kapsabet.

“I came here to tell you that being a refugee is not the end of life. In fact, it is the beginning of life, because as a refugee you have a lot of fruits hanging in this world,” said Kipchoge. “Do not treat yourself less because you are refugees, we are all equal as human beings, we are all athletes.”

The athletes sat with their pens and notebooks open, ready to jot down the nuggets of wisdom on the fundamentals of a successful life shared by the marathon great. They listened intently.

“The whole world has recognised you as a country, are you happy?” Kipchoge asked.

The athletes responded with a resounding ‘yes’ and clapped.

“Being recognised means you are the best,” he added. “Have faith in yourself, in your school and your coaches. Have respect.”

The seven student-athletes in attendance at the Eliud Kipchoge Sports Complex included Perina Nakang, Mfite-Umukiza Jules, Estherina Julius and Zinad Akulang, who are part of the World Athletics Athlete Refugee Team, and Peter Lotino Akileo, Peter Lopeyok Michael and James Lokibich, who are athletes sponsored by the school. Coaches were also present.

They looked at Kipchoge with admiration; meeting him was a dream. They were surprised and inspired by the simplicity and humility of Kipchoge, who was accompanied by his fellow athlete Jonathan Korir.

“Finally, I have met him. He is somebody like me,” said Lopeyok Michael.

Jules added: “I didn't expect that he could talk like he did. I thought he was a different person, but I realised that Kipchoge is a very good person. He is a parent; he is very encouraging.”

It was a class, with Kipchoge writing out key points and explainers. The theme focused on empowering, inspiring and encouraging the athletes to take education and sports seriously.

The marathon legend emphasised self-discipline, making firm decisions and being consistent, as well as building confidence – all elements that provide a strong foundation in life. 

“For me, it is very important because when you have education and talent, you can be somebody,” explained Lopeyok Michael.

The day was not about how many Olympic medals or world records Kipchoge has achieved – in fact, those did not feature at all. Instead, Kipchoge was keen on changing the mindset of the athletes and shifting their perspective on life.

“In their faces I saw the future of the refugee team, I saw the future of their countries, I saw the future of sport” he said. “I am positive about the refugee team, they have a great future. In the whole world we have 206 countries participating in the Olympics, but we have plus one which is the Refugee Team, to make 207 countries – they have a big opportunity to grab.”

It was the reminder this team needed, having experienced extremely difficult and traumatic lives. But Kipchoge views their experience as the perfect springboard for mentorship.

“They are hard to mould and easy to mould at the same time,” he said. “Hard to mould because they have passed through hard life but all in all they are easy to mould because they understand tough life more than anybody else. So, you bring that tough life to education and sport here in Kenya, they are ready to move in.”

Posing questions to each athlete about their plans, Kipchoge discovered that they all harbour the ambition of becoming a legend, just like the man in front of them.

“To be like you, to succeed and help my family, respect others, to stay humble, respect my teammates, work on school assignments and work hard in athletics,” Julius answered.

“To focus on education, to love each other and share,” responded Lokibich.

The session was interactive and engaging. There were shared aspirations, along with moments of seriousness and laughter. 

“Do you want to be successful; own a car, a house, have money and a good life, or do you want to be a legend?” Kipchoge asked.

“Aim to become the legends of the refugees – being legendary is to make an impact on behalf of the refugees. It is a real success. But you have to study, train well and remain focused.

“Being successful does not happen in one night. Success takes time. If you love your life and sports, avoid drugs. True champions are winning by their own sweat, blood and hard work,” he added.

“The longer you are in sport, the more opportunities you secure. You must know what you want, and where you want to go in your education and athletics. You must fight for opportunities.”

The athletes were accompanied by their head coach Janeth Jepkosgei, the 2007 world 800m champion, and two other coaches.

“The mentorship session was important; these kids have been longing to meet Eliud,” said Jepkosgei. “The team will see their lives differently. They are motivated and encouraged and believe that education and athletics can change your life and community, and it's an inspiration for them.”

Giving a message to the coaches, Kipchoge said: “You have to develop cohesiveness; these athletes must be free to speak to you. You know how to mentor, nurture and make talent propel.”

Then it was time for the athletes and coaches to ask Kipchoge some questions.

“My dream to meet you has come true. You have told us to know ourselves and believe we can. In your career, have you ever hit a wall with no results, yet you trained well and wanted to give up?” Jules asked.

Kipchoge replied: “The moment you perform, you have gone through challenges people do not know. I have been through a lot, but I keep pushing. You have to experience pain and frustrations so that you know how to handle success when it lands on you.”

He was also asked: “How do you feel when lining up with other champions, like (Kenenisa) Bekele?”

“Treat yourself as the best one,” Kipchoge responded. “At the start, tell yourself you have trained better than everybody else and during exams tell yourself that you have studied more than everybody else. Compete with yourself.”

Kipchoge’s remarkable athletics career, which spans 22 years, is older than the refugee athletes he mentored, as they are aged between 17 and 21 years. By sharing his experience, Kipchoge reminded them that despite his athletics triumphs, he has navigated challenges and even inner turmoil.

“He has given me and the team a lot of advice, including that I have to respect myself, my coach, my teachers and my teammates. He has been through a lot of challenges in his career, but he did not give up. Even us, we have experienced a tough life, but we are holding on,” said Nakang, who competed at the Paris 2024 Olympic Games.

Mentorship is something that Kipchoge takes seriously. In 2023, he became mentor to the U20 World Athletics Athlete Refugee Team. Through this role, Kipchoge inspires the upcoming generation.

“I treat the U20 athletes as the next generation,” he said. “I want to inspire them to run for the next 20-plus years because I want them to proceed beyond 2045, in the future promoting sport, competing for their countries, loving the sport, promoting education and bringing development and exposure to their countries.”

The 39-year-old, who holds five of the 11 fastest marathon times in history, has given a seal of approval to the World Athletics Athlete Refugee Team programme, which has been running since 2016.

“It is a plus; a firm and positive decision by World Athletics,” he said. “Let this project continue, let it flow. These are the flowers of World Athletics, what they are injecting in the form of finance and infrastructure to refugee athletes, they have shown these are real flowers of what they have been doing.”

Noah Lyles commits to race NFL star Tyreek Hill

After months of trash talk between Olympic and world 100m champion Noah Lyles and Miami Dolphins wide receiver Tyreek Hill about who would win in a 100m race, the debate will finally be settled. According to a report in Ad Age, both athletes have committed to a race organized by actor and America’s Got Talent host Terry Crews.

The competition will be part of “Super Serious on Sight”–an elimination-style tournament between Olympic runners and pro athletes co-founded by Crews. Super Serious did not reveal the date of the high-profile race, but it would presumably be after the 2024 NFL season and before the 2025 summer track season .

“I wouldn’t beat him by a lot, but I would beat Noah Lyles,” the NFL player said after the Paris 2024 Olympics. The 30-year-old is known for being one of the fastest players in pro football and comes from a track and field background. Hill represented Team USA at the 2012 World Junior Championships in Barcelona, winning gold in the men’s 4x100m relay and bronze in the 200m, with a personal best of 20.54 seconds.

In response, during an interview with NBC Sports, Lyles said he didn’t know who Hill was, referring to him only by his nickname, “Cheetah.”

“What’s the Cheetah guy from football, what’s his name? I can’t remember his name,” Lyles said. “What’s the football player who thinks he’s fast name?”

Lyles has a history of being overconfident while mocking other athletes–the 27-year-old also pretended he didn’t know who Team Canada was (in the men’s 4x100m relay) ahead of the Paris Olympics, where Canada brought home gold.

Lyles announces engagement to Junelle Bromfield

In other Noah Lyles news, on Sunday, the 27-year-old announced his engagement to fellow Olympic sprinter Junelle Bromfield. The celebrated sprinter went all out with the setup–posts on social media showed a rose-petal-covered walkway, with friends and family in attendance. In his post, Lyles wrote “To My Future Wife I Will Love You Forever.”

The walkway was surrounded by bouquets of flowers and sparklers, and led to a heart-shaped sign lit with the words “Will you marry me?” The popular couple’s posts on social media have received overwhelming support and congratulatory messages from fellow international track sensations.

The pair has been dating for two years after meeting through social media, and share a passion for track. Lyles, who is known for his bold personality, holds Olympic gold in the 100m and two bronze medals in the 200m. Bromfield, 26, won a bronze medal for Team Jamaica at Tokyo 2020 in the 4x400m relay.

Fast times in the 38th monthly KATA Time Trial in Thika Kenya

The Kenyan Athletics Training Academy (KATA) monthly time trial took place today October 16th. We had 37 total registered athletes, 10 women and 27 men. Stephen ngigi opened the day with victory in the 5km MEN posting 14:28. This was his first time in the distance.

He was followed closely by Levis kuria who finished two seconds later stopping the clock at 14:31, a new personal best. Levis lowered his previous time of 14:49 by 18 seconds. Kelvin ragui finished third place and stopped the clock at 14:58, 8 seconds slower than his previous time. Kellen waithira took the victory in 5km Women in time of 17:01 followed by Lois wambui who stopped the clock at 17:22.

Athanas kioko (first photo) who is coming back from an injury won the men 10km race in a time of 29:16. He was followed by Peter mwaniki who is also nursing an injury clocked 29:47. Michael chege finished in third place posting a scintillating time of 29:59, a new personal best. Chege took off more than 40 seconds from his previous time.

KATA Kenya and KATA Portugal

5km WOMEN 

1 Kellen waithira 36 30 17:01

2 Lois wambui 23 5 17:22

3 Jacinta kamau 22 3 17:35

4 Lilian nyamai 23 4 17:59

5 Karen chepkwony 22 40 18:34

5km MEN 

1 Stephen ngigi 20 18 14:28

2 Levis kuria 23 2 14:31

3 Kelvin ragui 23 13 14:58

4 Peter maina 33 34 15:02

5 John njuguna 29 36 15:03

6 Charles ndirangu 23 10  15:18

7 kappua Anthony 23 25 15:22

8 David muriuki 28 16 15:51

9 Amos chirchir 23 39 16:02

10 Peter mulua 24 14 16:42

11 Fredrick mwenda 18 11 17:47

12 William mbugua 21 12 17:55

13 Geoffrey mwangi 44 28 18:19

14 Michael oriko 24 24 20:38

15 Benjamin oriko 24 20 20:40

10km WOMEN 

1 Monica wanjiku 22 29 33:34

2 Rachael ndungu 32 19 34:06

3 Virginia wanjiru 22 6 35:43

4 Karen chepkemoi 22 27 35:55

5 Vyonne nyawira 24 20 36:22

10km MEN 

1 Athanas kioko 29 35 29:16

2 Peter mwaniki 27 31 29:47

3 Michael chege 17 15 29:59

4 Peter wanyoike 28 33 30:01

5 Bernard Baruka 30 23 30:42

6 Kenneth gichoya 27 32 30:49

7 Fredrick kiprotich 23 1 31:34

8 Bernard giceha 33 35 32:24

9 Joseph muniu 21 38 33:21

10 Paul kariuki 25 22 33:43

11 John ndungu 22 21 35:14

12 Charles ndirangu 64 37 37:57

Husband watches his wife run a half marathon for the last time

Lisa de Lusignan crossed the finish line in the Royal Victoria half-marathon race Sunday Oct 13 and immediately rushed to her husband’s wheelchair and bent down and buried her head in his chest.

De Lusignan is an avid ­runner and Tim Kite has watched his wife run in races, including the famed marathons in New York and Chicago and as far away as the Bahamas.

It provided a special bond between the Cobble Hill couple over their 23 years together as de Lusignan completed 13 marathons and numerous races of other distances. Kite has always been there to encourage and support her.

The Royal Victoria half-marathon was the last time Kite will watch his wife race. The 66-year-old carpenter and builder — who de Lusignan said “did such beautiful work on houses around the region” — was diagnosed this year with amyotrophic lateral sclerosis, also known as ALS or Lou Gehrig’s disease.

ALS is a terminal neurodegenerative wasting disease in which the ability to move, talk, eat and breathe are eventually all lost.

Kite has chosen an assisted death scheduled for Nov. 2 through the MAID program.

De Lusignan said her husband was diagnosed in July.

“It is tragically horrible,” said de Lusignan, a therapist. “We can’t do anything about his condition and Tim wanted to go before his breathing stopped.”

Royal Victoria Marathon organizers gave Kite’s wheelchair the spot closest to the finish on Belleville Street so he could watch his wife cross the line one more time.

“He will never see me race again,” de Lusignan said.

Top five fastest women marathoners in the world

Discover the top 5 fastest female marathoners in the world, featuring record-breaking athletes from Kenya and Ethiopia who continue to redefine the sport.

Kenya and Ethiopia, long-standing powerhouses in long-distance running, are known for producing some of the greatest female marathoners of all time, consistently setting new records and redefining athletic excellence.

Athletes such as Ruth Chepngetich of Kenya and Tigst Assefa of Ethiopia have not only dominated the marathon world but have also broken significant barriers with their remarkable times.

The competitive landscape of the World Marathon Majors (WMM) — including iconic races like the Berlin Marathon, Chicago Marathon, and London Marathon — has seen historic performances from these and other top runners.

In this article, we review the top 5 fastest female marathoners in the world, analyzing their breakthrough races, their contributions to the sport, and how they continue to inspire future generations of athletes.

5. Amane Beriso Shankule (Ethiopia) – 2:14:58

Rounding out the top 5 is Amane Beriso Shankule of Ethiopia, whose incredible performance at the 2022 Valencia Marathon earned her a place among the fastest female marathoners. Shankule completed the race in 2:14:58, showcasing her strength and determination in long-distance running.

Although still relatively new to the elite marathon circuit, Shankule’s time places her in an elite group of women who have broken the 2:15 barrier. Ethiopia has long been a dominant force in long-distance running, and Shankule’s success further underscores the depth of talent in the country. Her performance in Valencia will likely serve as a stepping stone to even greater achievements in the future.

4. Brigid Kosgei (Kenya) – 2:14:04

Brigid Kosgei of Kenya is no stranger to marathon success, having made history during the 2019 Chicago Marathon. On October 13, 2019, Kosgei crossed the finish line in 2:14:04, breaking the previous world record and establishing herself as one of the sport’s all-time greats.

Kosgei’s performance in Chicago was groundbreaking, as she broke the world record that had stood for over 16 years. Her run was characterized by her smooth stride and exceptional stamina, which allowed her to dominate the race from start to finish. Her record time remained unbeaten until 2023 when Tigst Assefa surpassed it.

Kosgei’s marathon career has been illustrious, with multiple wins in prestigious events such as the London Marathon. Her success has further cemented Kenya’s reputation as a global leader in marathon running. Although her record was eventually broken, Kosgei’s achievements remain a significant chapter in the history of women’s marathoning.

3. Sifan Hassan (Netherlands) – 2:13:44

In third place is Sifan Hassan, a Dutch athlete known for her incredible versatility. Originally a middle-distance runner, Hassan shocked the world when she ran the 2023 Chicago Marathon in 2:13:44, marking her debut in the marathon with one of the fastest times ever recorded by a woman.

Hassan’s ability to transition from track events to the marathon is nothing short of exceptional. Her success in the 1,500m, 5,000m, and 10,000m events — where she has multiple Olympic and World Championship titles — clearly translated well to the marathon. Her 2023 performance in Chicago not only placed her among the fastest female marathoners but also demonstrated the potential for athletes to excel across different distances.

Hassan’s achievement has inspired many young runners, especially those who see her as a symbol of athletic versatility. By running one of the fastest marathons on her debut, Hassan proved that success in the marathon does not always require years of specialized training in the event.

2. Tigst Assefa (Ethiopia) – 2:11:53

Second on the list is Ethiopian sensation Tigst Assefa, who delivered a breathtaking performance at the 2023 Berlin Marathon. On September 24, 2023, Assefa finished the race in 2:11:53, setting a new course record and breaking the previous world record for female marathoners at the time. This monumental run placed her firmly among the fastest women in marathon history.

Assefa’s journey to the top has been remarkable. A former middle-distance runner, she transitioned to marathon running with great success, demonstrating her versatility across different distances. Assefa’s victory also highlighted Ethiopia’s dominance in marathon running, adding her name to a long list of world-class Ethiopian athletes who have left their mark on the sport.

With her record-breaking time, Assefa solidified her position as one of the greatest marathoners of all time.

1. Ruth Chepngetich (Kenya) – 2:09:56

Ruth Chepngetich stands as the fastest female marathoner in history, having recently shattered records at the 2024 Chicago Marathon. On October 13, 2024, Chepngetich clocked a stunning time of 2:09:56, becoming the first woman to break the 2:10 barrier. This incredible achievement has cemented her position as the top female marathoner globally.

Known for her aggressive pacing and strong endurance, Chepngetich’s performance in Chicago was nothing short of extraordinary. She had already been a prominent figure in the marathon world, having won the 2019 World Championships Marathon in extreme heat conditions. However, her 2024 run in Chicago redefined what was possible for women in the marathon, establishing her as a trailblazer in the sport.

Chepngetich’s ability to push boundaries continues to inspire countless female athletes, especially those from Kenya, where marathon running has become a symbol of national pride. Her record-breaking marathon will undoubtedly remain a benchmark for years to come.

Runners, you need to try bounding

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

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

A science-backed power boost

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

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

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

How to get started

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

Laura Hottenrott from Kassel is Europe's hope at the Frankfurt Marathon

Laura Hottenrott will be at the start of this year's Frankfurt Marathon. This was announced by the organizer on Tuesday. With a best time of 2:24:32 hours, the runner from Kassel is considered the fastest European in the strong field. At the Olympic Games in Paris, the North Hessian finished 38th in 2:31:19 hours.

However, Hottenrott will probably not compete for the title in Frankfurt. On October 27, six athletes will also be competing in the Main metropolis with best times under 2:23 hours. The fastest in the field is Tigist Abayechew, who ran 2:18:03 in Berlin two years ago. This makes the Ethiopian the fastest runner ever to be on a start list in Frankfurt.

Organizers hope for new record time

"Due to the compact field in the women's top, we hope that we will see an exciting race and times of under 2:20:00 hours. Maybe even the course record set by Kenyan Valary Aiyabei five years ago will fall," said race director Jo Schindler.

Aiyabei had run a time of 2:19:10 hours in 2019. Last year, winner Buzunesh Getachew Gudeta from Ethiopia was only 17 seconds slower.

‘Back where I belong’ – Veteran Jamaican sprinter announces major comeback after recent struggles

The former world champion is raring to go again after enduring a lot of difficulties in recent years that have locked him out of major championships.

Former world champion Yohan Blake is promising a strong comeback after enduring a frustrating 2024 season.

Blake has not raced since July when he finished eighth at the London Diamond League, an outcome that saw him claim a lack of respect from Jamaicans.

That was after missing a ticket to the Paris 2024 Olympics when he could not go past the preliminary round of the 100m at the Jamaican trials and there has been uncertainty over his athletics future, especially after he opened a restaurant in Florida, early this month.

However, the 34-year-old seems not ready to hang his spikes just yet and remains determined to revive his career heading into the 2025 season.

“The journey continues. Focused, determined, and back where I belong. Stay tuned for what’s next. With God, all things are possible,” Blake posted on social media.

Blake, who has two Olympics silver medals in 100m and 200m and as many gold in 4x100m relay, has been struggling to get back to his former glories.

The sprinter was regarded as one of the big prospects when he burst onto the scene but after an early promise, his powers have been waning in recent years, casting doubts on whether he will return to winning ways.

His main task now is to be fit and qualify for next year’s World Championships in Tokyo, Japan.

Vedanta Delhi Half Marathon 2024: Muktar Edris, Eilish McColgan lead field

The Vedanta Delhi Half Marathon 2024, a World Athletics Gold Label Road Race, is set to witness a world-class international roster headlined by Two-time Olympic gold medalist Joshua Cheptegei. He will be joined by the two-time 5000m World Champion Muktar Edris, which increases expectations for a course record in the men’s race.

The women’s field includes the 2022 Commonwealth Games champion in the 10,000m, Eilish McColgan.  This prestigious event will take place in the heart of India’s National Capital on Sunday, October 20, 2024.

Fresh from his victory in the 10,000m at the Paris 2024 Olympics, Uganda’s Cheptegei is poised to make his debut in the Vedanta Delhi Half Marathon and has been a three-time World Champion in the 10,000m and boasts a personal best of 59:21 in the Half Marathon. His stellar career also includes a 5,000m gold and 10,000m silver at the Tokyo 2020 Olympics.

Ahead of the race, Cheptegei expressed: “I’m incredibly excited to debut at the Vedanta Delhi Half Marathon. This race is known for its energetic atmosphere, fast course, and unmatched Hospitality. I can’t wait to soak it all in and push myself to deliver a memorable performance. With such a competitive line-up, it will be an exciting challenge, and I’m aiming for nothing less than the top spot.”

Cheptegei will face formidable opposition from Ethiopia’s Muktar Edris, who will be returning to the Vedanta Delhi Half Marathon after 2022. A star of the sport at the junior level, Edris finished fourth on debut in the Delhi Half Marathon in 2020 with an impressive run of 59:04. Before that, he won two world championship titles in the 5,000m during 2017 and 2019. 

Eilish McColgan leading women’s line-up

Eilish won gold in the 10,000m at the 2022 Commonwealth Games in Birmingham, setting a new Games record, and settled for silver in the 5000m. 

McColgan holds the European record for the 10 km road race and British records for multiple distances. She has also represented Great Britain in four Olympic Games (2012-2024) and Scotland in three Commonwealth Games (2014-2022). She holds Scottish records in multiple events and has claimed seven national championships, cementing her status as one of Scotland’s most accomplished runners.  Last year, she won the Berlin half-marathon with a personal best 65:43.

Several top athletes, including Kenya’s Cynthia Limo (66:04), Ethiopia’s Yalemget Yaregal (66:27) and Tiruye Mesfin (66:31), and Tanzania’s Magdalena Shauri (66:37), are joining McColgan in the women’s race. With five women having clocked times under 67 minutes, the competition promises to be thrilling and fast-paced.

Ethiopians Amdework Walelegn (58:53) and Yalemzerf Yehualaw (64:46) have held the Course Records in the Vedanta Delhi Half Marathon since 2020.

The Vedanta Delhi Half Marathon, with a prize pool of USD 260,000, will begin at the iconic Jawaharlal Nehru Stadium, where elite athletes will be  joined by India’s top runners and passionate amateurs, united in the spirit of #AaRangDeDilli.

How to train for a marathon no matter how fit you are

If you’re planning a marathon, you’re on the road to becoming part of a select proportion of the global population – 0.01 per cent, to be exact. But that doesn’t mean running one is exclusive to the lycra-clad minority. With the right planning, training and dogged determination anyone can have a go. Here’s what you need to know if you’re gearing up to train for the race of your life.

Which marathon should I choose to run?

The London Marathon is special, with incredible atmospheric and historic appeal, but it’s notoriously tricky to get a place and is far from the only one to consider. All marathons are 26.2 miles, so if you’re a beginner, you might want to choose what seasoned runners call an “easy” marathon – one with a flat and paved course. While the Brighton Marathon is one of the most popular (and mostly flat) UK spring races, the Greater Manchester Marathon is known as the flattest and fastest UK option. The under-the-radar Abingdon Marathon is one of the oldest in the UK and also has a flat route – great for new runners and for those who are keen to beat their personal bests. 

Around Europe, try the Berlin and Frankfurt marathons in Germany, or the Amsterdam Marathon in the Netherlands. More recently, the Valencia and Seville marathons in Spain have grown in appeal. For a great beginner list, visit coopah.com. It’s worth doing your research to ensure it’s a route you’ll enjoy (atmospheric, well populated, flat, historic… whatever piques your interest), as this will pay dividends when things get tough. 

Training

How long does it take to train for a marathon? 

“You need 16-to-18 weeks of training,” says Richard Pickering, a UK Athletics qualified endurance coach. “And if you’re starting from nothing, I think you need closer to six months.” This may sound like a long time to dedicate to one event but a structured plan will help you develop the strength, endurance and aerobic capacity to run longer distances. Not to mention work wonders for your overall health.

“Anyone can run a marathon if they are willing to put in the hard work,’ says Cory Wharton-Malcolm, Apple Fitness+ Trainer and author of All You Need Is Rhythm & Grit . “As long as you give yourself enough time and enough grace, you can accomplish anything.’

Ready to get running? Read on.

Five steps to preparing for a marathon

1. Follow a training plan and increase mileage gradually

“Even if it’s a simple plan, and that plan is to run X times per week or run X miles per week, it’s beneficial to have something guiding you,’ says Wharton-Malcolm. ‘It’s happened to me, without that guidance, you may overtrain causing yourself an injury that could have been avoided. And if you’re injured, you’re far less likely to fall in love with running.”

For authoritative plans online, see marathon event websites (try the Adidas Manchester Marathon or the TCS London Marathon websites) or from a chosen charity such as the British Heart Foundation. Most will consist of the key training sessions: speed work (spurts of fast running with stationary or active rest periods), tempo runs (running at a sustained “comfortably uncomfortable” pace), and long-distance slogs. 

Most marathon plans will abide by the 10 per cent rule, in that they won’t increase the total run time or distance by more than 10 per cent each week – something that will reduce your risk of injury. 

2. Practise long runs slowly 

Long runs are your bread-and-butter sessions. They prepare your body to tolerate the distance by boosting endurance, and give you the strength to stay upright for hours. Intimidating as this sounds, the best pace for these runs is a joyously slow, conversational speed.

“People may think they need to do their marathon pace in long runs,” says Pickering, “but it’s good to run slowly because it educates the body to burn fat as fuel. This teaches it to use a bit of fat as well as glycogen when it goes faster on race day, and that extends your energy window so that you’re less likely to hit the ‘wall’.”

The caveat: running slowly means you’re going to be out for a while. With the average training plan peaking at 20 miles, you could be running for many hours. “When I did lots of long runs, I had a number of tools: listening to music, audio-guided runs, apps or audio books,” says Wharton-Malcom. “I used to run lots of routes, explore cities… You can also do long runs with friends or colleagues, or get a train somewhere and run back so it’s not the same boring route.” 

3. Do regular speed work 

Speed work may sound like the reserve of marathon aficionados, but it’s good for new long-distance runners too. “I think people misunderstand speed work,” says Wharton-Malcom. “The presumption is that the moment you add ‘speed’ to training, you have to run like Usain Bolt, but all ‘speed’ means is faster than the speed you’d normally be running. So if you go out for a 20-minute run, at the end of the first nine minutes, run a little faster for a minute, then at the end of the second nine minutes, run a little faster for a minute.” 

Small injections of pace are a great way for novices to reap the benefits. “The idea is to find the sweet spot between ‘Ah, I can only hold on to this for 10 seconds’ and ‘I can hold on to this for 30-to-60 seconds’,” he adds. 

Hill sprints are great for increasing speed. Try finding a loop with an incline that takes 30 seconds to ascend, then run it continuously for two to three lots of 10 minutes with a 90-second standing rest.

Interval work is also a speed-booster. Try three lots of three minutes at tempo pace with a 90-second standing rest. “The recovery [between intervals] is when you get your breath back and your body recirculates lactate [a by-product of intense exercise, which ultimately slows bodies down],” explains Pickering, “and this means you’re able to do more than you otherwise would.”

4. Run at marathon-pace sometimes 

Every now and then, throw in some running at your chosen race pace. “You need to get used to a bit of marathon pace,” says Pickering, “but I wouldn’t put it into your programme religiously.”

Some runners like to practise marathon pace in a “build-up” race, typically a half-marathon. “It can give people confidence,” says Pickering. “Your half-marathon should be six-to-seven weeks prior to the main event, and have a strategy to ensure you’re not racing it because you need to treat it as a training run.”

5. Schedule in rest and recovery 

Of course, no training plan is complete without some R&R. Rest days give your body a chance to adapt to the stresses you’ve put it through and can provide a mental break. “Active recovery” is a swanky term for taking lighter exercise such as an easy run, long walk, gentle swim, some yoga – crucial because you don’t want to do two hard sessions back-to-back. “A long run would count as a hard day, so if your long run is on Sunday, you could do an easy run such as 30-40 minutes at a conversational pace on a Monday, but don’t do anything fast until Tuesday,” says Pickering.

What about recovery tools? 

Foam rollers, massage guns, ice baths – the list is long. Pickering says to keep it simple: “I would encourage foam rolling [relieving muscle tension by rolling over a foam tube] or sports massage, and they’re kind of the same thing.” 

And Wharton-Malcom swears by the restorative power of a good rest: “From personal experience, sleep is our secret weapon and it’s so underrated. Getting your eight-hours-plus per night, taking power naps during the day… you can do so well with just sleeping a bit more.”

Race day

How to perform your best on race day – what to eat 

“The marathon is going to be relying on carbohydrate loading [such as spaghetti, mashed potato, rice pudding], which should take place one-to-three days before an event,” explains performance nutritionist Matt Lovell. Other choices might include: root vegetables (carrots, beetroot), breads or  low-fat yoghurts. 

“On the day, the main goal is to keep your blood glucose as stable as possible by filling up any liver glycogen.” Which means eating a breakfast rich in slow-release carbohydrates, such as porridge, then taking on board isotonic drinks, like Lucozade Sport or coconut water, and energy gels roughly every 30-45 minutes.

How to stay focused 

Even with the right fuel in your body, the going will get tough. But when you feel like you can’t do any more, there is surprisingly more in the tank than you realise.

“Sports scientists used to think we eat food, it turns into fuel within our body and, when we use it up, we stop and fall over with exhaustion,” says performance psychologist Dr Josephine Perry. “Then they did muscle biopsies to understand that, when we feel totally exhausted, we actually still have about 30 per cent energy left in the muscles.”

How do you tap into that magic 30 per cent? By staying motivated – and this ultimately comes down to finding a motivational mantra that reminds you of your goal and reason for running. 

“Motivational mantras are incredibly personal – you can’t steal somebody else’s because it sounds good; it has to talk to you,’ explains Dr Perry, author of The Ten Pillars of Success. “Adults will often have their children as part of their motivational mantra – they want to make them proud, to be a good role model. If you’re doing it for a charity, it might be that.” Write your motivational mantra on your energy gel, drinks bottle or hand. “It doesn’t just need to come from you,” adds Dr Perry. “I love getting athletes’ friends and family to write messages to stick on their nutrition, so every time they take a gel out of their pocket, they’ve got a message from someone who loves them.” Perry is supporting the Threshold Sports’ Ultra 50:50 campaign, encouraging female participation in endurance running events. 

Smile every mile, concludes Dr Perry: “Research shows that when you smile it reduces your perception of effort, so you’re basically tricking your brain into thinking that what you’re doing isn’t as difficult as it is.”

One thing is for sure, you’re going to be on a high for a while. “What happens for most people is they run the race and, for most of the race, they say ‘I’m never doing this again,’ says Wharton-Malcom. “Then the following morning, they think, ‘OK, what’s next?’” 

What clothes should you wear for a marathon? 

What you wear can also make a difference. Look for clothing made with moisture-wicking fabrics that will move sweat away from the skin, keeping you dry and comfortable. An anti-chafe stick such as Body Glide Anti-Chafe Balm is a worthy investment, or simply try some Vaseline, as it will stop any areas of the skin that might rub (under the arms, between the thighs) from getting irritated. Seamless running socks, like those from Smartwool, can also help to reduce rubbing and the risk of blisters. 

Post-race recovery

What to eat and drink

Before you revel in your achievement, eat and drink something. Lovell says recovery fuel is vital: “Getting carbohydrates back into the body after a marathon is crucial. It’s a forgiving time for having lots of calories from carbohydrates and proteins, maybe as a recovery shake or a light meal such as a banana and a protein yoghurt.” 

Have a drink of water with a hydration tablet or electrolyte powder to replenish fluid and electrolyte salts (magnesium, potassium, sodium) lost through sweat.

“You can have a glass of red later if you want, but your priority is to rehydrate with salts first, then focus on carbohydrate replenishment, then have some protein, and then other specialist items such as anti-inflammatories.” Choose anti-inflammatory compounds such as omega 3 and curcumin from turmeric, which you can get as a supplement, to help reduce excessive inflammation and allow for better muscle rebuilding. 

Tart cherry juice – rich in antioxidants, anti-inflammatories and naturally occurring melatonin – could also be useful, with the latest research reporting that it can reduce muscle pain after a long-distance race and improve both sleep quantity and quality by five-to-six per cent. “And anything that improves blood flow such as beetroot juice, which is a good vasodilator, will help with endurance and recovery,” adds Lovell. Precision Hydration tablets are very good for heavy sweaters.

Any other other good products to help with recovery? 

The post-run recovery market is a saturated one, but there are a few products worth trying. Magnesium – from lotions and bath flakes to oil sprays drinks and supplements – relaxes muscles and can prevent muscle cramps, as well as aiding recovery-boosting sleep. 

Compression socks boost blood flow and therefore the removal of waste products from hardworking muscles, and have been shown to improve recovery when worn in the 48 hours after a marathon. Arnica has anti-inflammatory properties that can help speed up the healing process after a long run, and can be used as an arnica balm or soak. 

Kenian Kinyamal wins 40th Eindhoven Marathon

Enock Kinyamal came first in the ASML Marathon. The Kenian widened the gap between himself and his competitors and finished at 2.06.28, four minutes faster than his previous personal record.

The top athletes ran as a group for a long time. However, near the finish of the fortieth edition of the Eindhoven Marathon, Kimyamal proved the other runners were no match for him. Then again, his time did not approach the course record, established at 2.04.52 by last year’s winner  Kenneth Kipkemoi.

Fastest Dutchman

Manuel de Backer was the fastest Dutchman, finishing at 2.16.58, managing to lower his personal record by almost a minute. “Every step in the final kilometre was a battle. But when I reached the city centre and everyone shouted my name, I was immensely happy. Now for a bit of rest and then it’s time for the afterglow. With a few beers, yes”

Women

Kenia ruled supreme among the women for the entire duration of the marathon. Winner Vivian Jerotich clocked at 2.26.41. The half-marathon was won by Ties van den Hurk from Nijmegen, at 1.06.34. The fastest woman is Jamie van Lieshout from Bergeijk (1.18.56).

A Dutch and a Belgian runner came first in the quarter marathon. Jesse Holten was the fastest man at 34.45. Tine Vandenborne was the first woman to cross the finish line. She ran her distance in 39.08.

Olympian Genevieve Gregson posts first marathon win in Melbourne

Genevieve Gregson has scored her first marathon win, two months after running in the event at the Paris Olympics..

The Queenslander won the Melbourne Marathon on Sunday in two hours, 28 minutes and 13 seconds, beating local Sarah Klein by nearly three minutes. Kate Mason, also from Melbourne, completed the women's podium in 2:34:08.

Genevieve's husband Ryan Gregson finished second in the men's race behind Jack Rayner, who clocked 2:11:49 after winning the Melbourne half-marathon for the past three years.

Gregson finished in 2:13:31 to take another step in his transition from middle-distance events, while New Zealander Christopher Dryden posted 2:18:10 for third.

It was the first time the two winners have run the full distance in Melbourne.

Paris was Genevieve's third marathon and she clocked 2:29:56 for 24th place at the Games, after running on the track at the previous three Olympics.

The 46th Melbourne Marathon festival attracted 42,000 runners, with Bendigo's Andy Buchanan winning the men's half-marathon in 1:01:42 after he also ran in the marathon at the Paris Games.

Leanne Pompeani from Canberra took out the women's race, posting 1:09:01 in an exciting finish.

Adelaide's Jess Stenson, one of Gregson's Paris Olympics marathon teammates, was only two seconds behind Pompeani in second.

Only eight seconds separated first from third, with Paris Olympics 5000m runner and fellow Adelaide entrant Izzi Batt-Doyle completing the podium.

Another look at the new women’s marathon record set in Chicago today

30-year-old Kenyan Ruth Chepngetich destroyed the women’s marathon world record today (13 Oct. 2024) at the 46th Bank of America Chicago Marathon. Her time of 2:09:56 ripped 1:57 from the previous mark set in Berlin 2023 by Ethiopia’s Tigst Assefa (2:11:53).

At this point, the athletics record book feels like it ought to be written in No. 2 Ticonderoga pencil. That’s how fast records fall in this age of technological and nutritional advances. This is especially true at the longer distances where such advancements create greater margins.

Still, Ruth Chepngetich’s new world record stands out as history’s first women’s sub-2:10, and first sub-5:00 per mile pace average. But Tigst Assefa’s 2:11:53 mark set last year in Berlin had us all cradling our heads, as well. That performance cut 2:11 off Brigid Kosgei‘s 2:14:04 record from Chicago 2019, which shattered Paula Radcliffe‘s seemingly impregnable 2:15:25 set in London 2003.

In each case: Radcliffe’s, Kosgei’s, Assefa’s, and now Chepngetich’s record have caused mouths to gape in the immediacy of their efforts. But nothing should surprise us anymore.

Racing is often a self-fulfilling prophecy determined by one’s build-up. Ruth Chepngetich said in her TV interview she came into Chicago off a perfect three-months of training after her disappointing ninth-place finish in London in April (2:24:36). Two previous wins in the Windy City (2021 and 2022) and a runner-up in 2023 meant Ms. Chepngetich arrived well seasoned on this course, with a keen understanding of what training was required to produce such a record run.

Of course, sadly, no record in athletics can be free of skepticism considering the industrial level of PED use that is uncovered, seemingly, every other Tuesday. Though understandable, cynicism should not be one’s default reaction.

To maintain any allegiance to the game, to follow it with any interest at all, we have to celebrate each record at face value. Just as rabid fans have to acknowledge some records to be ill-gotten, cynics accept that many special runs are exactly as they appear, above reproach.

Besides, when you break down Ruth’s 5k splits, each one from 5k to 35k was slower than the previous 5k. Not until the split from 35k to 40k (15:39) did she run faster than the split before (15:43 from 30  to 35k)

5k   – 15:0010k – 30:14 (15:14)15k – 45:32 (15:18)20k – 60:51 (15:19)25k – 1:16:17 (15:26)30k – 1:31:40 (15:32)35k – 1:47:32 (15:43)40k – 2:03:11 (15:39)Fini – 2:09:56

1st half   – 64:162nd half – 65:40

So congratulations to Ruth Chepngetich and her team for a marvelous run through a beautiful city. Now, let’s see how long this mark stays on the books before the No. 2 Ticonderoga pencil gets pulled out again.

BY THE NUMBERS

There have been 26 women’s world records set in the marathon since Beth Bonner‘s 2:55:22 in New York City in 1971. Over the ensuing 53 years, the average percentage change from one record to the next has been 1:26%. See WOMEN’S WORLD RECORD PROGRESSION.

Today’s record by Ruth Chepngetich, 2:09:56 (just one second slower than Bill Rodgers‘ American men’s record in Boston 1975!), lowered Tigst Assefa’s 2:11:53 mark by a healthy 1.5%. And Assefa’s time cut Brigid Kosgei’s 2:14:04 by 1.65%.

These latest records are still taking significant chunks off their predecessors and doing so in quick order. That suggests women are far from slicing everything they can from even this new record.

Yet, when comparing the women’s marathon world record to the men’s (2:00:35, set by Kelvin Kiptum in Chicago 2023), we see a differential of 7.2%. That is by far the best women’s record vis-à-vis the men’s throughout the running spectrum. Second place on that list is Florence Griffith-Joyner‘s 10.49 100m in relation to Usain Bolt‘s 9.58, a percentage difference of 8.675%.

The traditional rule of thumb has been a 10% gap between men’s and women’s records. But there are so many factors in play, it is difficult to make any definitive statement that explains one event, much less one athlete from another. I guess that’s why we keep watching.

Kenyan debutant Nehemiah Kipyegon and Ethiopian newcomer Asmare Assefa win in Munich

Kenyan debutant Nehemiah Kipyegon took the 38th edition of the GENERALI MUNICH MARATHON, beating his challengers by a huge margin while also fighting against windy and rainy conditions. Taking into account the wet weather during the second half of the race the 26 year-old showed an impressive performance and clocked a highly respectable 2:10:02.

In a race without pacemakers he was in the lead throughout and achieved the fourth fastest winning time in the history of the event. Nehemiah Kipyegon was more than five minutes ahead of Siyum Tola. The Ethiopian ran his first marathon as well and finished in 2:15:29. Kenya’s Benard Chumba was third in 2:19:00.

Running her first race in Europe Ethiopia’s newcomer Asmare Assefa won the race in 2:29:44. The 26 year-old clocked a personal best and the second fastest winning time of the GENERALI MUNICH MARATHON. Kenya’s Shamilah Kipsiror was second in 2:34:01 and Gelane Senbete of Ethiopia followed in third with 2:35:44. 

Organisers of the GENERALI MUNICH MARATHON registered a record number of almost 28,000 entries from 120 nations including events at shorter distances. Among them were 6,250 marathon runners.

“Today we witnessed a superb event with an impressive entry record and we have further established the international standing of the GENERALI MUNICH MARATHON. We hope that we can continue staging this race,“ said Race Director Gernot Weigl, who also pointed out the huge financial benefit the marathon generates for the city of Munich. It is estimated that this is in the region of twelve million Euro.

Nehemiah Kipyegon, who had recently improved his half marathon PB to 60:34 in Copenhagen, took the lead right after the start with four runners following behind him. Without any pacemakers he then reached the half marathon point in 64:13. At this point only Siyum Tola and William Kibor of Kenya were still behind him. However Kibor dropped back soon after half way. The Kenyan suffered badly with muscle problems and later finished well behind in 2:26:13. In a duel of two debutants Tola could not hold on for long.

When Kipyegon ran sub 3:00 kilometre splits between 24 and 26k the Ethiopian was beaten. “He did not help pacing, so I decided to make a move,“ said Nehemiah Kipyegon, who lives and trains in Keringet which is in between Nairobi and Eldoret. “This is my biggest career win so far. I think I can run times of around 2:05 in the future.“

In the women’s race four runners passed the 10k mark in 34:54. Running without pacemakers as well Shamilah Kipsiror did most of the pacing. While Ethiopians Gelane Senbete and Gadise Negasa were dropped Asmare Assefa stayed behind the Kenyan. When the two passed the half marathon point in 73:34 they were almost a minute ahead already. With less than ten kilometres to go Assefa finally passed Kipsiror and quickly build a big lead. The Kenyan was so exhausted that she collapsed after crossing the finish line and needed medical treatment.

“I was able to stay behind Shamilah for a long period and it went very well for me. However it was getting difficult when the rain turned stronger at around 27k. I think in good weather conditions I would have been three minutes faster,“ said Asmare Assefa. “I would like to come back to Munich for this race next year.“

Chepngetich smashes world marathon record in Chicago with 2:09:56

Kenya’s Ruth Chepngetich took almost two minutes off the world record* at the Bank of America Chicago Marathon, winning the World Athletics Platinum Label road race in 2:09:56 on Sunday (13).

Not only did she obliterate Tigist Assefa’s world record of 2:11:53, set in Berlin last year, Chepngetich also notched up her third Chicago Marathon victory and chopped more than four minutes off her previous best of 2:14:18, set when winning her in 2022.

On a good day for Kenyan runners, John Korir took the men’s title in 2:02:43, the second-fastest time ever recorded in Chicago behind the world record of 2:00:35 set by the late Kelvin Kiptum last year.

Chepngetich’s intent was clear from the start. She breezed through the first 5km in 15:00 and had Ethiopia’s Sutume Asefa Kebede for company, and then reached 10km in an astonishing 30:14 with Kebede still just two seconds behind.

Chepngetich continued her relentless pace and hit the half-way mark in an incredible 1:04:16, the fifth-fastest clocking in history for the half marathon distance and putting her on course for a sub-2:09 finish. Kebede had started to drop behind, but she was still operating well inside world record pace, reaching the half-way point in 1:04:30, three minutes ahead of Joyciline Jepkosgei.

The gap between Chepngetich and Kebede continued to grow throughout the second half. The pace of both women dropped, Kebede’s more so than Chepngetic, and by 30km (1:31:49) the Kenyan had a lead of almost two minutes over her Ethiopian rival.

Chepngetich’s next 10km was covered in 31:22, which was her slowest of the race so far, but still remarkably quick and enough to increase her leading margin to more than six minutes. With little more than two kilometres left to run, she was still well inside world record pace, the likelihood of breaking it increasing with every step.

Spurred on by her memories of the 2022 race, when she missed out on the world record by just 14 seconds, Chepngetich powered through the final stages and crossed the line in 2:09:57, becoming the first woman to break 2:10. Remarkably, only nine athletes went quicker in the men’s race today.

“I feel so great. I’m very proud of myself. This is my dream. I fought a lot, thinking about the world record. The world record has come back to Kenya, and I dedicate this world record to Kelvin Kiptum.”

Kebede held on for second place in 2:17:32 while Kenya’s Irine Cheptai came through for third place in 2:17:52.

By contrast, the men’s race got off to a relatively conservative start before Korir broke away and sped up in the second half en route to a dominant win with huge negative splits.

A lead pack of 10 men ran together through the first 10km in 29:27, and they were still one big group as they passed through the half-way point in 1:02:19, putting them on course for a 2:04:38 finish.

Korir, along with fellow Kenyans Daniel Ebenyo and Amos Kipruto, continued to push the pace into the second half. By 30km, reached in 1:28:18, the lead group was down to seven men. But soon after, Korir increased his pace and broke free from the pack, creating a gap of 29 seconds by the time he reached 35km.

His leading margin continued to grow, and by 40km his lead was 92 seconds over Kipruto and Ethiopia’s Huseydin Mohamed Esa. Korir sped up in the final kilometres and crossed the line in 2:02:43, having covered the second half in 1:00:24. Esa was second in 2:04:39 and Kipruto third (2:04:50).

Erika Kemp Wins the 2024 Boston 10K for Women, presented by REI

rika Kemp Wins the 2024 Boston 10K for Women, presented by REI

Kemp holds off Annie Rodenfels and wins her second Boston 10K for Women in 31:48

BOSTON – It was a return to glory for Erika Kemp for Providence, who won the 48th Boston 10K for Women in a personal best time of 31:48. Kemp, who also won the 2022 event in a then-PR of 32:15, outlasted 2023 champion Annie Rodenfels who finished in 31:54. Emily Venters of Salt Lake City finished third in a time of 32:11.

Under a postcard perfect autumn day, temperatures hovered in the 50s as more than 5,000 registrants from 40 states gathered at the second longest-running all-women’s race in the country. Following her fourth-place last year, it was course experience and lessons learned that fueled Kemp’s winning strategy.

“Winning is always so fun, but winning here is a little extra special,” said the 29-year-old Kemp, who earned $10,000 with the win. “Right before the race, one of the volunteers told me I had to do it for the women today, and I was like ‘we’re all here for the women,’ and he said, ‘but you have to do it more,’ and I really took that to heart.”

Kemp, Rodenfels, Venters, and Bethany Jerde represented a four-woman pack that sped through a 5:01 first mile, splitting a canyon of foliage on Beacon Street, before turning right onto the Massachusetts Avenue bridge. As they crossed the Charles River into Cambridge, a 5:11 second mile thinned the chase pack, and four leaders had a six second lead on fifth place. 

“I took it out a little hard which I wasn’t necessarily meaning to do,” said Rodenfels, who lives in Boston and earns $5,000 with a second-place finish. “But I felt good, and I thought we would kind of burn [the competition] out a little sooner than if we went out conservatively.”Approaching mile three, Kemp took on a slight headwind and carried the hot pace westward along the Charles River with a 5:01 mile. Jerde fell off the pack as the Memorial Drive course dipped below Massachusetts Ave. “I was a little bit haunted by my fourth-place finish last year,” said Kemp. “I vividly remember going under that underpass around mile three, and that tiny uphill right after the bridge. In those moments last year, I backed off when I should have pushed harder. So this year I stepped on the gas a little more.”

As the three runners switched back to the eastbound direction at the 3.5 mile mark, Kemp and Rodenfels exchanged surges, and Venters fell three seconds behind. Turning back onto the Massachusetts Ave. bridge and heading toward Boston, Kemp, Rodenfels, and Venters were greeted by a roar of thousands of women running in the other direction.

“Coming over that bridge around mile four, running past the field of women – their energy will literally push you through those last two miles,” said Kemp. “And it was on another level today.”

Kemp led by two seconds as the runners re-entered Back Bay, and turned left onto Commonwealth Ave., with Kemp dropping another 5:01 mile between four and five. But Rodenfels would not quit. “She’s a hard competitor,” said Rodenfels of Kemp. “She does not give up and I know that.”

Streaking down Commonwealth Avenue, Rodenfels continued nipping on the heels of Kemp – from Fairfield to Exeter and Dartmouth to Clarendon, the two athletes pushed each other towards new PRs. “It was a good sign that I was with her for that long, Rodenfels added. “And that I was able to keep pushing and maintain a small gap and not let it get bigger and bigger as it went on.”

Kemp was simply too strong. Circling the Boston Public Garden, and before turning left onto the closing stretch on Charles St., Kemp did not waiver and broke the tape in front of a roaring crowd. “It feels great,” said Kemp of her victory and new 31:48 PR. “Winning once is super cool, but now, they’re going to keep saying I’m a two-time champion and that just sounds a lot better.”

In the wheelchair division, 15 year-old Maddie Wilson broke the tape in a time of 34:57. For Wilson, this is a race with which she has grown familiar, having competed on its course since she was just six years old. In the Masters Division, Leslie McCarthy of Milton, MA earned $500 with a time of 39:56.The race is enthusiastically supported by a group of sponsors, led by REI and PUMA, who brought enormous energy to the day’s activities. Formerly known as the Tufts Health Plan 10K for Women, the race is New England’s largest all-women’s sporting event the second longest-running all-women’s race in the country. For the fourth consecutive year, the race saw a rise in participation, this year with a 24% increase in registrations from 2023. “What a wonderful day for our city and our sport, exclaimed Dusty Rhodes, who founded the race in 1977. “To see so many families, first timers, and long timers all here together smiling wide at the finish – it is just so gratifying. What an honor it is to help host this event.” With today’s race, Rhodes extends her legacy as the longest-running female race director in the country.

Daniel Ebenyo set to channel late Kelvin Kiptum in Chicago Marathon debut

Ebenyo is eager to impress at this year's Chicago Marathon after missing out on the 2024 Paris Olympics games.

World silver medalist in the men's 10,000m, Daniel Ebenyo is looking to impress at his year's Chicago Marathon on Sunday, October 13.

Ebenyo is making is first appearance in a race since heartbreakingly missing out on the 2024 Paris Olympic games.

Seen as one of the favorites to represent team Kenya in Paris owing to his exploits in the 2023 World Championships and World Road Running Championships, Ebenyo failed to earn a ticket to feature at the Olympics.

The commonwealth games silver medalist is out to right a wrong with this year's Chicago Marathon, drawing inspiration from last year's Chicago Marathon hero and world record holder, the late Kelvin Kiptum.

"It was last year when Kiptum broke the world record here (Chicago). And my dream since I started running was to start my marathon debut in Chicago which is fine and I'm looking forward for better result," Ebenyo told Citius Mag.

The Chicago Marathon debutant expressed happiness at being able to run again having missed out on the Olympics.

"No, I was never sad because I know this is sport and anything can happen and I am happy to race again," he added, when questioned on whether he was saddened by missing out on the Olympics.

Ebenyo has revealed that he does not plan to return to track and field any time soon as he shifts his focus.

"No for the track I think I'm done, going for the track now is only for the training. Because I need to focus on one at a time," revealed Ebenyo when questioned on whether he planned on returning to to the track.

"It's a bit crazy but I hope that everything shall be well and I hope for a beautiful start," he added on his Marathon debut.

Ebenyo is one to watch in this years' Chicago Marathon with his 12th ranking and a time of 59:30 in the half marathon.

Dry saunas for runners: how useful are they?

For endurance athletes, it’s all about finding that extra edge—whether it’s a faster recovery, a boost in endurance or a way to handle extreme conditions better. Recently, the dry sauna has entered the spotlight as a potential training tool, touted for their health benefits, and their potential ability to speed up recovery while being a useful tool for heat acclimation. But can a dry sauna actually enhance endurance performance? Here’s what the science says.

How the dry sauna affects your cardiovascular system

When you step into a dry sauna, your heart rate will rise similarly to what you’d experience during an easy run. This increase in heart rate happens because your body is working to stay cool in the heat, which can lead to cardiovascular benefits. Some studies have shown that even a single session in a sauna has a positive effect on heart rate variability (HRV), a key indicator of cardiovascular health that’s often used by athletes. For endurance athletes, this could mean a more efficient heart, which may help when it’s time to hit the trails or track.

Heat acclimation and improved performance

Spending time in a sauna may also help you acclimate to higher temperatures, which can be the difference between finishing a race and taking a DNF when running in warm conditions. Research indicates that heat acclimation from regular sauna sessions can improve blood plasma volume, helping with thermoregulation and endurance. Your body becomes more efficient at cooling itself, meaning you might handle a hot race day a little better. Just 15 to 20 minutes a few times a week could potentially make a difference.

The muscle-recovery angle

Endurance athletes know that recovery is as important as the workout itself. Sauna use has been shown to reduce muscle soreness by boosting circulation, which helps deliver nutrients to muscle tissues and remove metabolic waste. A post-run sauna session could potentially speed up recovery, allowing you to bounce back faster for your next workout. Studies suggest that heat exposure increases the release of human growth hormone, which aids in muscle repair.

Pay attention to how you feel

While sauna sessions offer intriguing benefits, they’re not a substitute for actual training. Saunas are also dehydrating, so it’s essential to rehydrate thoroughly afterward. If you have any cardiovascular concerns or other medical conditions, consult a professional before diving in. It’s all about balance—sauna use can be a valuable supplement to an existing training routine, but is not a replacement for it.

Shirtless Florida man risks it all, running during Hurricane Milton

As Category 3 Hurricane Milton slammed into the southern coast of Florida on Wednesday night, the U.S. government issued an urgent plea for all residents to evacuate the storm’s deadly path. But for one Tampa runner, no storm—even one as powerful as Milton—could derail his marathon training.

In a moment that left reporters and viewers baffled during a live News Nation broadcast, a shirtless runner was spotted casually jogging through the hurricane’s fierce winds and torrential rain. The runner quickly went viral on Instagram and X, with many shocked at his audacity—or perhaps his madness. This moment reminds us of the running video from a 2015 snowstormin Portland.

He even flashed a smile and waved at News Nation field correspondent Brian Entin, who was reporting live from the storm’s chaos. Stunned, Entin remarked, “That’s a Florida man for ya, right there. Jogging in the hurricane!”

Meanwhile, the camera operator couldn’t help but follow the runner as he sprinted through the storm, seemingly unfazed by the hurricane’s wrath. Clad only in athletic shorts and sneakers, the runner acted as though he were out for a leisurely jog on a sunny day, rather than in the midst of a life-threatening storm surge.

Hurricane Milton brought devastating winds and catastrophic flooding to much of Florida’s Gulf Coast, leaving 3,000,000 people without power. With warnings as dire as, “If you stay, you will die,” the runner remained undeterred—Florida’s own real-life Forrest Gump—determined to hit his mileage goals. Because, after all, when you’ve got a race coming up, even a Category 3 hurricane can’t stop you.

Marathon training waits for nothing apparently—not even Hurricane Milton.

How to Actually Enjoy Running (Even With the Occasional Blister or Side Stitch)

Six options that can help every kind of runner .

There are runners who make it look easy, with the smoothest form, quick cadence, and a smile on their face no matter what mile they’re clocking. And then, there’s the rest of us, who don’t exactly know how to enjoy running consistently. Maybe you have to drag yourself out of bed to run. Maybe most days, the time on your feet just ticks a little too slow.

Love it or hate it, running does wonders for your cardiovascular health, can boost mood, and help you achieve better mental health. Whether you’re a total beginner or a runner facing burnout, it is possible to fall in love (or back in love) with the run.

If you've been struggling with sticking to traditional training plans and truly want to learn how to enjoy running, we’ve compiled a few unique tools to help you run with your heart.

There are six options that can help every kind of runner approach running differently and try something new. Through time, distance, music, and feel, here’s exactly how to enjoy running (even with the occasional blister or side stitch.)

How to Enjoy Running by Tracking Time

Best for Runners Who...

Don’t mind having your hand held a little; want a fairly fail-safe method to easing into running; are a rule-follower; don’t mind frequently looking down at your wrist.

You’ll Need...

A watch. (A digital chronograph watch is easiest to follow and can be preset to beep at you when it’s time to run or walk.)

Where to do it:

Outside on the road, a trail, the track, or inside on a treadmill. If you do it on a trail or on hilly terrain on the road, you’ll need to adjust a bit based on feel: run for longer on a downhill, shorter on an uphill.

How to do it:

Follow any given run-by-time plan, like the Runner’s World walk-to-run plan that has helped thousands of beginners get started. Unless you have a photographic memory, either print and cut out the workout to take with you, or jot it down on something small like a business card and take that with you. Alternatively, you could try to memorize it, and/or you could take a picture of it with your phone to reference if you forget (and don’t mind taking your phone with you). You can preset some watches to help you stick to the intervals.

How to Enjoy Running by Loosely Tracking Time

Best for Runners Who...

Have a rebellious streak and want a

On a road, trail, treadmill, or track.

How to do it:

Walk for roughly the first 5 minutes. If you feel like walking for 6, go nuts.

Run until you don’t feel like running anymore. Maybe this is 30 seconds, maybe it’s a few minutes.

Walk again.

Run again, laughing in the face of structure. (Or just run.)

Repeat for the remainder of your run, aiming to run for a total of 2 or 3 minutes on your first time out. Break down those 2 or 3 minutes within a 30-minute outing however you want. The other 27 or 28 minutes, walk.

Walk to cool down.

Improve (week 3ish): Increase your total run time to 5 minutes.

Improve more (week 5ish): Increase your total run time to 10 minutes. And walk more if you bloody feel like it.

Improve even more (week 7ish): Increase your total run time to 15, 20, and eventually 30 minutes or more.

Tip: Make sure you’re entering this plan, and any other, from where you are physically and mentally as a runner. If you run regularly (but maybe hate it) for example, do the above by running, say, 20-30 minutes total, broken down

How to Enjoy Running by Monitoring How You Feel

Best for Runners Who...

Don’t love watches; need a break from technology; want to feel more in tune with your body.

You’ll Need...

An ability to listen to your body and mind.

Where to do it:

Anywhere!

How to do it:

Start by walking.

When your body feels moderately warmed up (less creaky than when you started; usually about 5 to 10 minutes in), break into a jog.

Stop running and start walking when you still feel sorta okay, but when you notice a hitch in your stride or a light strain (more than usual) in your muscles or breath. Do not wait to walk until you can’t breathe or talk.*

Start running again.

Repeat steps 3 and 4 for 3 or 4 rounds.

Walk for a few minutes after your last run segment to cool down.

Improve (week 3ish): Run for longer during each segment, but don’t make jumps that are too big. Give yourself at least two to three runs with similar run-length segments before adding time.

Improve more (week 5ish): Run for longer still during each segment. Again, do this gradually.

Improve even more (week 7ish): You got it. Run for longer during each segment, still listening to your body.

Tip: Choosing natural markers, as in “run until that big tree,” “walk until the stop sign,” can help keep you motivated. But if your body tells you to stop before then, listen.

* The Talk Test: If you can no longer speak a full sentence, it’s time to slow down and walk. Walk until you regain your breath and your muscles feel semi-ready. (Don’t wait until you feel perfect, because you won’t.)

How to Enjoy Running by Listening to Music

Best for Runners Who...

Need music to make your heart beat; don’t like watches but want some structure on your runs; can’t fathom getting out the door without music blasting in your ears.

You'll Need...

Some way to play music into your ears and carry said music player comfortably. (That probably means carrying

How to do it:

Walk for the duration of two songs (avoiding jam band epics).

Jog/run for the first verse of the next song.

Walk during the next verse and chorus of that song.

Jog/run for another verse, before walking until the end of the song.

Repeat the run/walk for four songs.

Walk home during the duration of two songs to cool down.

Improve (week 3ish): Warm up by walking for two songs. Once you feel comfortable jog/running for the duration of a verse, increase the jog/run duration from one verse to two.

Improve more (week 5ish): Warm up by walking for two songs. Jog/run fortwo verses and through the end of the chorus (while still walking for the restof the song). Repeat for four songs.

Improve even more (week 7ish): Warm up by walking for one or two songs.Jogging for an entire song, then walk a song, then jog/run for another entire song. Repeat for four or so songs.

Tip: Playing the same music/playlist will help you gauge your improvement.

Another tip: The cadence of a song can affect the speed with which your feet hit the ground, so choose songs accordingly. Look for a running playlist online or just choose songs that have an upbeat tempo. It’s tough to crank out miles to “The Way You Look Tonight,” unless you want to force yourself to run slower. Likewise, especially if you’re first starting out, avoid superfast dance beats. You don’t want the cadence of a song to make you feel badly about your stride or make you trip on yourself trying to keep up.

How to Enjoy Running by Monitoring Distance on a Track

Best for Runners Who...

Are a visual thinker; feel more comfortable in controlled environments; are competitive.

You'll Need:

A track.

Where to do it:

A track.

How to do it:

Walk two laps.

Jog/shuffle the curve of the beginning of the third lap.

Walk the rest of

Another tip: While you’re trying hard, take an inside lane. While you’re not, move to an outside lane. Always look over your shoulder before switching lanes so you avoid collisions and annoyed track mates.

How to Enjoy Running by Monitoring Distance off a Track

Best for Runners Who...

Are visual thinkers; don’t want to go by time.

You'll Need:

An ability to listen to your body; a treadmill, if doing this on a treadmill; a GPS-enabled device, if doing this by device.

Where to do it:

On a road, trail, or treadmill.

How to do it:

Walk until your body feels less creaky than when you started.

Spot something ahead of you, but not too far ahead of you—a tree, a telephone pole, a stop sign. If you’re on a treadmill or if going by distance measured by a device, choose a distance.

Jog/run to that thing/mileage.

Walk until another thing—a different tree, a different telephone pole, a yield sign. Or to the next mileage increment on your treadmill console or smartwatch.

Repeat, listening to your body. If the thing/increment you chose makes you go into overload—your muscles or lungs scream—walk sooner

How to (Actually) Burn Off Belly Fat—and Why It Matters

Of all the baseless fitness myths to have been peddled through ages of infomercials and influencers alike, the notion that you can “blast belly fat” is among the most audacious. Targeted fat loss, or spot reduction, is simply not a thing that our bodies are equipped to do.

“You can't spot reduce, no matter how promising the marketing and ads that tell you that's the case,” says Chris Mohr, PhD, RD, cofounder of Mohr Results. “While it would be nice if you could lose fat from wherever you’d like, your body handles fat as it wants.”

However, while you may not be able to bump belly fat to the front of your fat-loss queue, that’s not to say you can’t shed it. You absolutely can. Unlike the other 90% or so of fat that we carry on our bodies, belly fat—or visceral fat, to use its government name—is a particularly dangerous brand of baggage that has been shown to significantly raise your risk of a long list of serious health conditions. And the longer you ignore it, the harder it is to shake.

Here, we’ll explain why belly fat is worth your attention. Better yet, with the help of medical and fitness experts, we’ll tell you how to lose it—and won’t even try to sell you a DVD.

Why is belly fat more dangerous than “regular” fat?

Generally speaking, when we talk about fat, we’re talking about subcutaneous fat—the fat that resides just

How to tell if you’re carrying around excess belly fat

The most accurate way to measure your visceral fat would be with a CT or DEXA scan, although those aren’t necessarily practical or cost-effective for most people. Fortunately, in this case, a simple waist-to-hip ratio is more useful than specific numbers, so a regular old tape measure will do the trick.

“Basically, it's the ratio of your waist-to-hip circumference,” says Dr. Kumar. “For a man, we don't want it over one, meaning we don't want the waist to have a larger circumference than the hips. Low health risk is 0.95 or lower. And then high health risk is one or higher.”

Other warning signs that you might be approaching dangerous levels of belly fat can include elevated blood sugar, low testosterone, or even snoring and trouble swallowing. “As you accumulate visceral fat, you're probably slowly accumulating fat around other organs, like the esophagus and the trachea,” says Dr. Kumar.

How to burn off belly fat

The way we gain visceral fat is kind of like how you might rack up financial debt. Once your subcutaneous fat stores exceed their optimal level, excess calories begin getting stored as visceral fat, says Dr. Kumar. The main difference would be there’s no way to prioritize paying down your anatomical overdraft. But even though we can’t target visceral fat alone, there are a few things you can do to optimize your diet, workouts, and lifestyle so that you’re actively chipping away at it.

Prioritize Resistance Training and HIIT

A Harvard study that tracked the measurements of 10,500 American men over a 12-year period determined that weight training was more effective at reducing waistline size than any other activity, including moderate to vigorous aerobic training.

“When you strength train, two powerful things are happening,” says Luke Carlson, founder and CEO of Discover Strength. “The first is that you add lean muscle tissue to your body; the more lean muscle tissue you have, the more calories you're burning at rest, which means you're not storing those calories as fat on the abdomen. And the second is that when we do a tough strength training workout, we acutely burn five to nine percent more calories for the next three days.”

“What happens when you lift weights and increase your lean body mass is you become more sensitive to the hormone insulin,” explains Dr. Kumar. “Visceral fat is actually very insulin-resistant and comes along with a condition called insulin resistance. Building muscle treats insulin resistance, which reduces belly fat.”

While steady-state cardio has not proven to be particularly effective for burning visceral fat, high-intensity interval training (HIIT) running workouts have. Want to really kick things into high gear? Throw some strength exercises into an interval-based running workout.

Increase protein while decreasing overall calories

Carbs get villainized, but when it comes to fat loss it’s really all about creating an overall calorie deficit rather than

Don’t let poor sleep sabotage your progress

“The other piece that has to be discussed is certainly sleep,” says Dr. Mohr. “There have been studies showing that when you sleep less, you eat more and gain more weight.”

In one recent study, published last year in the journal Sleep Medicine, researchers reported a “significant” inverse association between sleep duration and visceral fat mass. In other words, the less sleep people got, the more visceral fat they gained. Interestingly, subcutaneous fat was not affected, strengthening the connection between sleep and visceral fat in particular. It’s also worth noting that the waistline-protecting benefits of sleep appeared to top out at eight hours.

While sleep alone probably isn’t going to burn off your gut, don’t let it be the thing that undermines all of your other efforts to reduce belly fat. “We know that sleep plays a huge role in weight loss and weight gain,” says Dr. Mohr. “It’s a big piece of the puzzle that we need to think about.”

Thanksgiving foods to avoid before your turkey trot

With Thanksgiving just days away, it’s hard not to get excited about your favourite holiday dishes—roast turkey, stuffing, mashed potatoes, and, of course, pumpkin pie for dessert. You might also be planning a run along your favourite scenic trail, now that the crisp autumn weather has arrived. To make sure you can enjoy your turkey trot without any post-feast regrets, here are a few foods you might want to go easy on the night before your run.

Stuffing

Indulging in some stuffing might seem like the perfect way to carb-load, but it won’t benefit your run as much as you’d think. The white bread typically used is high on the glycemic index, meaning it causes your blood sugars to spike, and then crash. Opting for complex carbs, such as squash or sweet potatoes, will raise your blood sugar slowly, supplying you with more energy over an extended period of time.

Mashed potatoes and gravy

Your favourite mashed potatoes and gravy might be loaded with sodium, which can leave you dehydrated during a run, and fat, which takes longer to digest and could still be sitting in your stomach. This is especially true if you’re using boxed or canned potatoes. Making these dishes from scratch lets you cut back on added salt and butter, helping avoid any belly troubles.

Turkey drumsticks

Turkey is a lean protein that can help with muscle repair without being really high in fat–if you eat white meat (over dark). The dark meat and turkey legs are lower in protein and higher in fat, making them less ideal, and the skin is the fattiest part entirely. If you’re prone to having a sensitive stomach on a run, sticking to primarily white meat can help you avoid that sluggish feeling.

Cruciferous vegetables

Veggies that are part of the cruciferous family are high in fibre; this includes broccoli, Brussels sprouts, cabbage, cauliflower and kale. Fibrous foods can increase bloating, cause digestive discomfort and even leave you dehydrated–all things you don’t want to deal with when exercising.

Overall, avoiding overeating and straying from your regular pre-run foods are the best ways to ensure you don’t feel like a turkey when you hit the trails.

Legese and Chepngetich lead Chicago Marathon fields

Ruth Chepngetich heads to the Bank of America Chicago Marathon on the hunt for a hat trick, while Birhanu Legese is the fastest in the men’s field for the World Athletics Platinum Label road race on Sunday (13).

The women’s race features a clash between Chepngetich, her Kenyan compatriot Joyciline Jepkosgei and Ethiopia’s Sutume Kebede – three sub-2:17 runners who form part of a field that includes another six women to have dipped under 2:20.

Chepngetich, the 2019 world marathon champion, won in Chicago in 2021 and 2022, and followed that with a runner-up finish to Sifan Hassan last year. She clocked 2:14:18 on that occasion, while her PB of 2:14:18 set in Chicago in 2022 makes her the fourth fastest women’s marathon runner in history.

She ran 2:24:36 for her most recent marathon, in London in April, and placed ninth, but then clocked 1:05:58 to win the 21k Buenos Aires half marathon in August.

Jepkosgei, who won the London Marathon in 2021 and New York City Marathon in 2019, finished fourth in Chicago last year in 2:17:23. 

She improved by one place when returning to marathon action in London in April, setting a PB of 2:16:24.

It’s Kebede who leads this season’s top list, thanks to the PB of 2:15:55 she set to win the Tokyo Marathon in March. That puts her at No.8 all time and she will be hoping to make the most of the fast course in Chicago.

“After seeing what my teammate Kelvin Kiptum did last year, I want to come to Chicago to do something great,” said Kebede, who finished 15th in last year’s race.

Kiptum, who was part of Kebede’s training group, died in a road traffic accident in February, just four months after he set his world marathon record of 2:00:35 in Chicago. This year, the event will honour Kiptum’s legacy with a moment of silence at the start line.

Joining Chepngetich, Jepkosgei and Kebede on that start line will be three more women with PBs under 2:18 – Ethiopia’s Degitu Azimeraw, Ashete Bekere and Hiwot Gebrekidan – plus Kenya’s Irine Cheptai, who ran 2:18:22 in Hamburg in April.

The field also features the second and third fastest ever US women’s marathon runners, Keira D’Amato and Betsy Saina, who have also dipped under 2:20. They are joined in this competitive field by their compatriots Sara Hall and Emma Bates.

Ethiopia’s Legese leads the men’s field with the PB of 2:02:48 he ran in Berlin in 2019. That performance puts him sixth on the men’s world marathon all-time list but since then his highest marathon finish has been a third place, achieved in Rotterdam with a 2:05:16 run in April.

The two-time Tokyo Marathon champion will want to return to winning ways when he heads back to Chicago, where he placed 10th when making his World Marathon Majors debut in 2018, but he faces tough opposition.

Six other men in the field have PBs faster than 2:06, including Kenya’s Amos Kipruto, Vincent Ngetich and John Korir, and Ethiopia’s Dawit Wolde, Amedework Walelegn and Mohamed Esa.

Kipruto, the 2019 world bronze medallist, and Ngetich have matching PBs of 2:03:13. Kipruto won the London Marathon in 2022 and trains with Benson Kipruto, who won that year’s Chicago Marathon, while Ngetich was second in the Berlin Marathon last year, five places ahead of Kipruto. He was also third at this year’s Tokyo Marathon.

Korir ran his PB of 2:05:01 when finishing third in Chicago in 2022, while Wolde ran 2:03:48 in Valencia last year, Esa has a best of 2:05:05 from Amsterdam in 2022 and Walelegn clocked 2:04:50 in Rotterdam in April, finishing runner-up – one place ahead of Legese.

Looking to join them at the front of the field will be Kenya’s Daniel Ebenyo, the world 10,000m and half marathon silver medallist who makes his marathon debut. The 29-year-old ran a 59:30 half marathon in Berlin in April, 26 seconds off his PB set in Manama in 2022.

Ethiopia’s Jemal Yimer Mekonnen, who finished fourth in the half marathon at last year’s World Road Running Championships behind runner-up Ebenyo, is back in marathon action after his win in Seoul in March.

Among the athletes racing on home soil are USA’s Zach Panning, CJ Albertson and Brian Shrader.

Elite fields

WomenRuth Chepngetich (KEN) 2:14:18Sutume Kebede (ETH) 2:15:55Joyciline Jepkosgei (KEN) 2:16:24Degitu Azimeraw (ETH) 2:17:58Ashete Bekere (ETH) 2:17:58Hiwot Gebrekidan (ETH) 2:17:59Irine Cheptai (KEN) 2:18:22Keira D'Amato (USA) 2:19:12Betsy Saina (USA) 2:19:17Sara Hall (USA) 2:20:32Emma Bates (USA) 2:22:10Buze Diriba (ETH) 2:23:11Sara Vaughn (USA) 2:23:24Susanna Sullivan (USA) 2:24:27Gabi Rooker (USA) 2:24:35Lindsay Flanagan (USA) 2:24:43Stacey Ndiwa (KEN) 2:25:29  Lauren Hagans (USA) 2:25:56Annie Frisbie (USA) 2:26:18Jackie Gaughan (USA) 2:27:08Dominique Scott (RSA) 2:27:31Diane Nukuri (USA) 2:27:50Makena Morley (USA) 2:30:25Anne Marie Blaney (USA) 2:30:43Amy Davis-Green (USA) 2:33:09Aubrey Frentheway (USA) debut

MenBirhanu Legese (ETH) 2:02:48Amos Kipruto (KEN) 2:03:13Vincent Ngetich (KEN) 2:03:13Dawit Wolde (ETH) 2:03:48Amedework Walelegn (ETH) 2:04:50John Korir (KEN) 2:05:01Mohamed Esa (ETH) 2:05:05Jemal Yimer (ETH) 2:06:08Kyohei Hosoya (JPN) 2:06:35Toshiki Sadakata (JPN) 2:07:05Tatsuya Maruyama (JPN) 2:07:50Yuichi Yasui (JPN) 2:08:48Jorge Castelblanco (PAN) 2:09:24Zach Panning (USA) 2:09:28Brian Shrader (USA) 2:09:46CJ Albertson (USA) 2:09:53Tomoki Yoshioka (JPN) 2:10:03Reed Fischer (USA) 2:10:34Nathan Martin (USA) 2:10:45Colin Mickow (USA) 2:11:22Kevin Salvano (USA) 2:11:26Jacob Thomson (USA) 2:11:40Turner Wiley (USA) 2:11:59Shadrack Kipchirchir (USA) 2:13:02JP Flavin (USA) 2:13:27Charlie Sweeney (USA) 2:13:41Ben Kendell (USA) 2:15:49Phil Parrot-Migas (CAN) 2:15:53Aaron Gruen (USA) 2:15:56Daniel Ebenyo (KEN) debutPeter Lynch (IRL) debutAlex Maier (USA) debutAlex Masai (USA) debut

TCS Toronto Waterfront Marathon elite field announced for 2024

We are just 10 days away from Canada’s largest race weekend: the 2024 TCS Toronto Waterfront Marathon. Since 2015, this event has also served as the annual Canadian Marathon Championships. This year’s race will feature everything from former champions and national record holders to rising stars looking to make their mark on the 42.2 km distance.

Here’s your cheat sheet for the men’s and women’s elite fields in Toronto.

Canadian men’s field

Andrew Alexander (Toronto): The 25-year-old former NCAA standout won the 2023 Toronto Waterfront Half-Marathon in 62:44. He is coached by Matt Hughes, the Canadian record holder in the men’s 3,000m steeplechase, and former Canadian marathoner Dave Reid. Alexander is aiming for a sub-2:10 finish at his hometown marathon.

Thomas Broatch (Vancouver): The reigning Canadian marathon champion. He was the first Canadian across the line last year in his marathon debut (2:16:25). Four months later, Broatch took another shot at the distance, lowering his personal best by more than four minutes at the 2024 Houston Marathon (2:11:54).

Justin Kent (Surrey, B.C.): This will be Kent’s first time competing at the Toronto Waterfront Marathon. He ran his PB of 2:13:07 at the 2023 Prague Marathon, earning him a spot on Team Canada’s men’s marathon team for the 2023 World Athletics Championships.

Maxime Leboeuf (Gatineau, Que.): Leboeuf finished third at the 2022 Montreal Marathon in 2:24:25. He’s a former graduate of Queen’s University XC program and an avid cross-country skier.

Kieran McDonald (Halifax): McDonald will be making his marathon debut in Toronto. He ran his half-marathon best of 65:45 at the 2024 Houston Half Marathon in January.

Alex Neuffer (Stratford, P.E.I.): Neuffer ran his PB of 2:21:34 at the 2022 Boston Marathon, finishing as one of the top Canadians. He’s a graduate of St. Francis Xavier University’s XC program and a training partner of Kieran McDonald (see above). 

Thomas Nobbs (Vancouver): The 25-year-old will be running his second-career marathon in Toronto. He made his debut in Philadelphia last fall, running 2:19:13. Nobbs finished just off the podium at the 2024 Canadian 10K Championships, in 29:31. He also finished second at the Canadian Half Marathon Championships in Winnipeg in June.

Sergio Ráez Villanueva (Mississauga, Ont.): Ráez Villanueva has competed at the Toronto Waterfront Marathon for the last two years. He set his best of 2:18:04 here in 2022 (his marathon debut). Ráez Villanueva is self-coached and also coaches youth athletes in his hometown of Mississauga.

Tristan Woodfine (Cobden, Ont.): Coached by former Canadian Olympic marathoner Reid Coolsaet. Woodfine won the half marathon here in 2022. He has the fastest time among Canadian men in the field, with a PB of 2:10:39 from Houston earlier this year.

International men’s field

Elvis Cheboi (Kenya): Cheboi ran his personal best of 2:09:20 to win the 2023 Toronto Waterfront Marathon. (Reigning champion)

Mulugeta Uma (Ethiopia): Uma ran 2:05:33 to win the 2024 Paris Marathon in April. He has the fastest personal best in the men’s field.

Abdi Fufa (Ethiopia): Fufa finished just off the podium at the 2024 Dubai Marathon in January (2:06:23). He ran his PB of 2:05:57 at the Siena Marathon in 2021 (where he was second). The 29-year-old is looking for his first marathon win.

Hailu Zewdu (Ethiopia): The 29-year-old ran his PB of 2:06:31 at the Dubai Marathon in 2020. He has not broken 2:09:00 in his six marathons since.

Gizealew Ayana (Ethiopia): Ayana is the youngest elite athlete in the field–he’s only 21. He ran his PB of 2:07:15 to win the 2023 Paris Marathon in his debut at the distance.

Domenic Ngeno (Kenya): The 26-year-old is the fastest Kenyan marathoner in the Toronto field. He won the 2024 L.A. Marathon in March in 2:11:01. Ngeno’s PB of 2:07:26 was from a podium finish at the 2023 Eindhoven Marathon in the Netherlands.

Noah Kipkemboi (Kenya): A veteran of the marathon distance. The 31-year-old has competed at more than 10 marathons in his career. He podiumed at the Enschede Marathon earlier this year, with a time of 2:09:06. 

Brian Kipsang (Kenya): Kipsang arrives in Toronto fresh off a personal best at the 2024 Milan Marathon in March, where he placed second in 2:07:56. The 30-year-old has finished in the top five at three of his last four races. 

Abe Gashahun (Ethiopia): Gashahun has the fastest half-marathon personal best in the field of 59:46. He’s had success at shorter distances and cross country, but it hasn’t yet translated to the marathon. The 26-year-old ran 2:08:51 earlier this year in Saudi Arabia.

Sydney Gidabuday (U.S.A.): Former member of Adidas Tinman Elite Track Club in Colorado. Gidabuday made his marathon debut on Canadian soil at the 2023 Ottawa Marathon, where he finished ninth. His PB of 2:14:34 was run at the hilly NYC Marathon in 2023.

Yusuf Nadir (U.S.A.): Personal best of 2:15:27 from the 2023 Grandma’s Marathon in Duluth, Minn. He finished 25th at the U.S. Olympic Marathon Trials in February.

Aidan Reed (U.S.A.): Also made his marathon debut at the 2023 Ottawa Marathon–2:20:23. Reed ran collegiately at Southern Utah University, following in the footsteps of Canadian marathon record holder Cam Levins.

Canadian women’s field

Kate Bazeley (St. John’s, N.L.): The 40-year-old ran her PB of 2:36:35 in Toronto in 2019. Earlier this year, Bazeley represented Team Canada at the World XC Championships in Belgrade, Serbia.

Anne-Marie Comeau (Saint-Ferréol-les-Neiges, Que.): The 2018 Canadian (winter) Olympian ran her marathon best of 2:34:51 in Toronto last year, crossing the line as the second Canadian woman.

Asia Dwyer (Toronto): Dwyer ran her personal best of 2:42:45 at the 2023 Toronto Waterfront Marathon last fall. She told Canadian Running in an interview for the November/December 2024 issue of the print magazine that she is looking to smash her previous best.

Rachel Hannah (Port Elgin, Ont.): Hannah was the top Canadian finisher at the 2024 Ottawa Marathon in May. She won a bronze medal for Canada at the 2015 Pan-American Games in Toronto. She ran her personal best of 2:32:09 was at the 2016 Houston Marathon.

Liza Howard (Toronto): Howard told Canadian Running in an interview that her goal is to reach the podium and run a personal best. Howard ran her current personal best of 2:35:29 at the 2022 Chicago Marathon. She has unofficially broken the Canadian women’s 50K record, twice, in her marathon build for this race.

Erin Mawhinney (Hamilton): The 28-year-old runner will be making her marathon debut in Toronto. She is coached by two-time Canadian Olympian Reid Coolsaet. She broke the tape at the Toronto Waterfront Half Marathon last year, running a PB of 1:13:50.

Melissa Paauwe (Calgary). Paauwe is carrying the pride of Calgary into Toronto. She ran her PB of 2:41:12 at the 2023 Chicago marathon, and finished as the top Canadian.

Leslie Sexton (Markham, Ont.): Sexton returns to Toronto to run her hometown marathon. She said she will be trying to qualify for Worlds in Tokyo next year. She set her PB of 2:28:14 at the 2024 Houston Marathon this year, but missed the Olympic standard by two minutes.

Natasha Wodak: (Vancouver) started her marathon career here in 2013 but has not returned until this year; has never won the championship. Her PB of 2:23:12 from the 2022 Berlin Marathon stands as the current Canadian record.

International women’s field

Waganesh Mekasha (Ethiopia): Has a personal best of 2:22:45  from the 2019 Dubai Marathon. The 32-year-old Ethiopian won the 2023 Ottawa Marathon and finished second in Toronto last fall, with a time of 2:23:12.

Afera Godfay (Ethiopia): Godfay finished third behind compatriots Buze Diriba and Mekasha (see above) last year. She has a personal best of 2:22:41 and has finished in the top five in four of her last five marathons.

Roza Dejere (Ethiopia): The 27-year-old Ethiopian has the fastest personal best in the women’s field (2:18:30). She finished fourth in the women’s marathon at the Tokyo Olympic Games. She comes to Toronto as a threat to the course record of 2:22:16, which was set in 2019.

Meseret Gebre (Ethiopia): Gebre hasn’t raced since Toronto last fall, where she finished seventh in 2:29:54. She set her PB of 2:23:11 to win the Barcelona Marathon in 2022.

Valentina Matieko (Kenya): One of two Kenyan women in the international elite field. Matieko comes to Toronto fresh off a personal best earlier this year at the Paris Marathon in April (2:24:21).

Lydia Simiyu (Kenya): Simiyu ran her PB of 2:25:10 earlier this year at the Rome Marathon. She served a six-month doping suspension in 2022 after she tested positive for chlorthalidone after the Poznan Half Marathon in Poland.

Rediet Daniel (Ethiopia): Two top-five finishes in her three professional marathon starts. The 24-year-old Ethiopian ran her personal best of  2:26:25 at the 2024 Doha Marathon in February.

The TCS Toronto Waterfront Marathon, to be held on Oct. 20, is Canada’s premier running event and the grand finale of the Canada Running Series (CRS). Since 2017, the race has also served as the Athletics Canada marathon championship and Olympic trials.

Kenyans target a double hat-trick in Munich

Kenya’s elite runners target a double hat-trick at Sunday’s Generali Munich Marathon: If successful it will be the third time in a row that runners from this country take Germany’s fourth biggest marathon race.

Cosmas Birech and Shamilah Kipsiror are heading the start list with personal bests of 2:08:03 and 2:27:33 respectively.

Organizers registered a record total of over 27,000 entries from 120 countries for the 38th edition of the Generali Munich Marathon, which will start and finish next to the iconic Munich Olympic Stadium. Due to building works in the arena runners can not finish inside on the track this year. While the total figure includes races at shorter distances there will be around 6,200 marathon runners on Sunday.

A number of athletes had to cancel their start due to either injuries of visa problems. The latest withdrawal came from Dominic Nyairo of Kenya, who would have been a strong favorite on Sunday. However there is still enough talent left to produce a good race. “It is our aim to achieve winning times of sub 2:09 and sub 2:26,“ said Michael Kraus, the elite field coordinator. The weather might be challenging, but we remain optimistic to see faster winning times than last year.“

Cosmas Birech ran his personal record when he won the Rome Marathon in 2018 with 2:08:03. Rome is not known as a particularly fast course, so Birech hopes to achieve a similar time at the Generali Munich Marathon. Fellow Kenyans William Kibor and Benard Chumba are also among the favorites. Kibor has a PB of 2:08:32 from the Vienna City Marathon back in 2012 and Chumba ran 2:10:33 in Marrakech last year. All three of them are from Kaptagat and train together. “My training went very well and I feel that I am in the same kind of shape as when I ran my personal best. If the weather is good I hope to run between 2:07 and 2:09 on Sunday,“ said William Kibor at Friday’s press conference in Munich.

A marathon debutant could do very well on Sunday: Kenya’s Nehemiah Kipyegon showed very promising form recently. The 26 year-old improved his half marathon PB to 60:34 in Copenhagen last month. In the highly competitive race he finished ninth. Siyum Tola of Ethiopia is another athlete who will run his debut in the Generali Munich Marathon. He has been involved in marathons as a pacemaker and is a training partner of Milkesa Mengesha who won the Berlin Marathon two weeks ago.

In the women’s race Shamilah Kipsiror will be the main favorite. The Kenyan improved to 2:27:33 for fourth place in Rome this spring. Her half marathon PB of 67:53 indicates that there is potentially more to come, especially on a flat course like Munich. A trio of Ethiopians will most likely be her strongest rivals on Sunday. Gelane Senbete has a personal record of 2:29:54 while Gadise Negasa has run 2:30:30. Asmare Assefa could be in for a surprise and a big improvement. So far she has not run faster than 2:33:10 but the Generali Munich Marathon will be her first race outside Africa. Assefa is in the same training group with Tola and Mengesha in Addis Ababa.

“We are thrilled by the record entry which means we have a 20 percent surge compared to last year. We are proud of these figures which show that our event and the course are really popular,“ said Gernot Weigl, who runs the Generali Munich Marathon as Race Director for almost 25 years. Stronger elite fields and international media work have helped bring up the numbers recently.

Although the city of Munich benefits from the growing number of international runners the event attracts, it was Munich’s government that clouded the future of the Generali Munich Marathon. Officers of the city’s district department (Kreisverwaltungsreferat) decided to pass on the right of staging a marathon in the city to a new organizer who has never ever staged a road race. There is talk of a two-lap marathon course and it looks as if the city of Munich gambles with a successful international event that in addition keeps a legacy of the 1972 Munich Olympic Games. “I have never heard of anything like this happening to a major international marathon race,” said Gernot Weigl, who is now legally challenging the decision of the Munich district department.

Four things your training plan might be getting wrong

Feel like you're putting in the time but only spinning your wheels? The problem probably isn't you.

Are you following your running plan exactly, but not seeing the results you expected? It might not be you—it could be the plan itself, and we’re here to help with four ways your training plan might be leading you astray (and what to look for). Many runners stick to their schedules without questioning if the plan actually fits their needs or if they’re making some common training mistakes.

Montana DePasquale, a running coach based in Rhode Island, has some suggestions for runners who feel like they’re putting in all the work without seeing the rewards.

1.- Your training paces are wrong

If you’re training at your goal race pace rather than where your fitness is right now, you could be doing more harm than good. When you train too fast too soon, you risk burnout or injury—and it can be disheartening to feel like you are never hitting your targets. Instead, DePasquale suggests using a fitness test or a time trial to establish your current baseline. From there, you can build up in a way that allows for steady progress. Training at a pace that matches your current fitness level will help you improve gradually and safely, setting you up to eventually hit those race goals.

2.- You haven’t personalized your plan

A cookie-cutter plan may not address your specific strengths, weaknesses or even interests. If you love trails but your plan sticks to flat roads, your motivation may dip. Or, if you’re an injury-prone runner, the prescribed mileage may be too high. Maybe Sundays aren’t the best day for you to fit in a longer run, and you’re constantly rushed or having to cut things short. Tailor your plan to reflect your individual needs, from cross-training preferences to rest days. Your training plan should feel like a custom fit, not a one-size-fits-all solution.

3.- You’re not taking enough time to let the work sink in

In running, atience and consistency are key. Your muscles and cardiovascular system need time to adapt to the stress you’re putting on them. Many runners make the mistake of switching things up too soon, expecting to feel faster right away. Give your body time to respond to the training you’ve put in and allow for proper recovery between big efforts. DePasquale suggests the six-month mark as a good rule of thumb—if you’re not seeing rewards by this point, it’s probably time to re-evaluate. If you’ve been training for three months or less, you need to allow your body more time to make adaptations.

4.- Your lifestyle choices are dragging you down

Even the best training plan won’t make up for poor lifestyle habits. If you’re not fuelling your body with quality nutrients, getting enough sleep or cutting back on alcohol, you’re getting in your own way. Sleep, in particular, is crucial for recovery and performance. Re-evaluate your habits and make sure they’re supporting your running—not holding you back. Small tweaks can go a long way.

Amos Kipruto eyes comeback victory at Chicago Marathon after injury struggles

Amos Kipruto will be seeking a comeback victory at the 2024 Chicago Marathon honoring late friend Kelvin Kiptum after injury setbacks.

The 2022 London Marathon champion Amos Kipruto is gearing up for a return to the world stage at the 2024 Chicago Marathon aiming for a victory that could re-establish his position among the elite long-distance runners.

After a year hampered by injuries and personal struggles, the Kenyan athlete is determined to make a statement on the streets of Chicago this Sunday, October 13.

For Kipruto, this race is not just another competition—it marks the end of a long road to recovery.

The bronze medalist from the 2019 World Marathon Championships revealed that an injury in early 2024 kept him sidelined for much of the season, forcing him to withdraw from races, including the London Marathon, where he had hoped to defend his 2022 title.

"I was supposed to race in London [2024], but it was late. I tried to treat it, but I decided to be patient and focus on the treatment," Kipruto explained in an interview with Olympics.com.

"Now, I am focused on the next race. I am back and injury-free."

A testing year and the mental toll

Kipruto’s journey back to fitness has not been easy and the athlete candidly shared how his physical setbacks also affected him mentally.

“In 2020, I got a tendon tear injury and I went through some low moments,” he recalled.

“It was difficult. I felt like I had more to prove after winning in London, but the injuries and the uncertainty that followed were challenging.”

The challenges, however, were not something Kipruto faced alone. He credits his coach, Claudio Berardelli, and his management team for keeping his spirits high during the difficult times.

"My coach Claudio and the management supported me, and gave me hope that I will be back. They kept telling me to be patient and that my time would come again."

A special race with extra motivation

The Chicago Marathon is set to be Kipruto's first major marathon race since his 2023 Berlin Marathon disappointment, where he was unable to reclaim the form that had made him a champion in London.

However, Kipruto enters this race not just with a desire to win, but with added emotional motivation.

The Kenyan star will also be running in honor of the late Kelvin Kiptum, the 2023 London Marathon winner, who passed away unexpectedly after his victory.

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Kiptum’s death shook the running community, and Kipruto, a close friend and fellow Kenyan, wants to use the race as a tribute.

"This race is special for me," Kipruto said.

"I want to honor Kelvin’s memory with a strong performance. He was a friend and an inspiration to many."

Eyes on a personal best and redemption

While Kipruto has already secured his spot on Kenya’s 2024 Olympic team, this race will be critical in demonstrating that he is still a force to be reckoned with.

"My goal is to try to run a personal best,” he said.

“I want to show the world that I am still the kind of athlete who is capable of winning a major marathon.”

The Chicago Marathon will be Kipruto’s first competitive race on American soil, and he’s fully aware of the expectations.

"I have a big challenge and a big task ahead of me. I know I must work hard so that I can prove that I can still [win]," he said confidently.

After a quiet season filled with rehabilitation and only one documented 10km race in Gabon in June, Kipruto is ready to reclaim his place at the top.

As he lines up on Sunday, the world will be watching to see if the Kenyan star can cap off his season with the redemption he seeks.

"I'm going into the race fresh and focused.I know I’ve had setbacks, but now it's time to show the world I am back."

Ruth Chepngetich leads Chicago Marathon elite line-ups

The Kenyan will be targeting her third victory in Chicago whilst Ethiopia’s Birhanu Legese leads the men’s field.

This weekend, all eyes will be on Chicago as the city hosts the Bank of America Chicago Marathon on Sunday (October 13), promising a thrilling showdown amongst top-tier athletes.

In the women’s competition, Kenya’s Ruth Chepngetich, a former Chicago Marathon winner in 2021 and 2022 and the fourth-fastest woman in marathon history, is set to return to the course, which winds through 29 neighborhoods.

The 30-year-old enters as the fastest woman in this year’s line-up after winning the title in 2022 by running her fastest time of 2:14:18. At the time, she was 14 seconds short of Brigid Kosgei’s world record of 2:14:04, before Tigist Assefa (2:11:53) and Sifan Hassan (2:13:44) went quicker in 2023.

The 2019 world champion secured a second-place finish in Chicago last year behind Sifan Hassan.

Yet, it will not be an easy run to victory for Chepngetich. Ethiopia’s Sutume Kebede, fresh off her Tokyo Marathon win, arrives with the fastest marathon time of 2024, having ran 2:15:55 in Tokyo.

Kebede has had a stellar year, setting a record time of 64:37 at the Aramco Houston Half Marathon – the fastest-ever women’s half marathon time on US soil.

Chepngetich and Kebede will be joined by Kenya’s Joyciline Jepkosgei, who has previously taken titles at the New York City Marathon in 2019 and London Marathon in 2021. Jepkosgei finished third this year in London where she clocked her personal best of 2:16:24.

American athletes Keira D’Amato (2:19:12) and Betsy Saina (2:19:17) join the list of athletes. D’Amato, a former American record holder in the marathon, is making a comeback as a competitor after working as a commentator. Meanwhile, Saina, who had to withdraw from the Chicago Marathon in 2019 due to illness, returns to make her mark.

The men’s race will also feature a highly competitive field with Ethiopia’s Birhanu Legese leading the charge. Legese, who recorded an impressive 2:02:48 at the 2019 Berlin Marathon is the fastest on paper.

A two-time Tokyo marathon champion, this will be his second time tackling the Chicago course after finishing 10th in 2018 with a time of 2:08:41. Most recently, Legese took third place at the 2024 Rotterdam Marathon.

Legese will be up against strong competition, particularly from Kenya’s Amos Kipruto and Vincent Ngetich, who both hold personal bests of 2:03:13.

Kipruto, a bronze medallist at the World Championships in Doha 2019, claimed victory at the 2022 London Marathon. Ngetich won bronze in the Tokyo marathon earlier this year.

Three snappy stair sessions for speed and stamina

Stair-running is a secret weapon for runners. If you’re ready to shake things up, build serious power and improve your endurance, we’ve got three workouts to help you get started. Climbing stairs ramps up your heart rate in no time, giving you both an aerobic and a strength workout in one. Plus, it’s lower impact than pounding pavement, making it a fantastic way to train without risking injury.

Stair running isn’t just cardio; it also targets key running muscles. Each step up mimics the motions of lunges and squats, firing up your quads and glutes. Your calves, hamstrings and core also get in on the action—and since you’re constantly lifting your body weight against gravity, stair running brings on the burn quicker than most workouts. Best of all, it’s a perfect cross-training option for runners, combining cardio and bodyweight training in one efficient session.

For a solid stair-climbing session, find a set of stairs that are wide enough for a comfortable stride and have a stable, even surface. Outdoor stairs in parks, stadium bleachers or longer public staircases work well, with plenty of space and variety in height. For a real challenge, aim for a staircase with at least 20-30 steps. If you’re indoors, steer clear of narrow or overly steep stairs that could limit movement or increase your risk of injury.

1.-Simple sprints

The quick bursts of intensity in this workout boost your anaerobic threshold, helping you power through short, steep hills on your runs. Feel like 20 second-intervals are too short to help you hit your goals? Go ahead and extend those intervals, or jog down the steps instead of walking.

Warm up with 5-10 minutes of brisk walking or easy running, followed by some dynamic stretches.

Run up the stairs as fast as you can for 20 seconds, then walk back down slowly to recover. Repeat this cycle for 10 minutes.

Cool down with 10 minutes of very easy running.

2.- Leg-burning bounces

Warm up with a 15-20 minute easy run, or walk up and down the stairs for 5-10 minutes.

Run up and down the stairs for 2 minutes, followed by 60 seconds of rest (walking or standing).

Hop up the stairs on one leg for 15 steps, walk back down, and repeat on the other side.

Hop up the stairs on both legs for 20 steps, walk back down, followed by 60 seconds of rest.

Run up and down the stairs for 2 minutes; follow that with a 10-minute easy run to cool down, or walk up and down the stairs for 5-10 minutes.

3.- Spicy stair pyramid

Warm up with 5-10 minutes of easy running.

Sprint up the stairs for 15 seconds, walk down, and rest for 15 seconds.

Gradually increase the sprint interval by 15 seconds after each set (30, 45 and then 60 seconds), and then decrease back down the pyramid.

Cool down with a 5-minute easy run.

Modification: if you’re hoping for fewer sprints and more stamina, try the same style of workout, but with longer, more sustained efforts. After a 10-15 minute easy warmup, run up and down the stairs for 2 minutes followed by 30-60 seconds of rest, run up and down for 3 minutes followed by 30-60 seconds of rest, run up and down for 4 minutes followed by 30-60 seconds of rest, and continue back down the pyramid.

If you’re just starting with stair running, prioritize safety by keeping your workouts straightforward and brief. Staying mentally engaged throughout your session is crucial to avoid tripping or feeling unsteady on your feet. Remember, there’s no need to push yourself too hard—a concise stair workout can still elevate your heart rate and give your legs a solid challenge without overwhelming you. Focus on maintaining good form, and you’ll reap the benefits while minimizing the risk of injury.

Cherop, Negewo and Kipkemoi are set to challenge for victory in Istanbul

A mix of highly experienced marathon runners with strong personal records and younger challengers could produce some fascinating races at the 46th Türkiye Is Bankasi Istanbul Marathon on November 3rd.

Ethiopia’s Abebe Negewo and Kenneth Kipkemoi of Kenya head the current start list with personal bests of sub 2:05:00. Kenya’s former World Championships’ marathon bronze medalist Sharon Cherop is the fastest woman on the list with 2:22:28. Cherop, Negewo and Kipkemoi have all turned 40 this year, but they are still going very strong. They will have to hit top form if they want to challenge for victory in Istanbul. Ethiopians Kelkile Gezahegn and Sentayehu Lewetegn will be among their rivals while 24 year-old debutante Betty Kibet of Kenya could produce a surprise.

A total of 42,500 runners have entered the race that leads the athletes from the Asian side of the city onto the July 15 Martyrs Bridge and then into the European part of Istanbul. 7,500 of them will run the classic distance on 3rd November. The event is a World Athletics Gold Label Road Race, which guarantees high standards in every aspect. Entries will still be accepted until next Monday (October  14th) at: https://maraton.istanbul

“No marathon is run in a city that bears the traces of three great empires that have left a significant mark on world history. No marathon passes over a bridge that connects continents above a magnificent strait. Thanks to this unique feature, we believe that the Türkiye Is Bankasi Istanbul Marathon is the best thematic marathon in the world,” said Race Director Renay Onur.

There are now many examples of runners who have turned 40 and still going strong: Kenenisa Bekele, Tadesse Abraham or Edna Kiplagat are among them. With a personal best of 2:04:51 Abebe Negewo is the runner with the fastest PB in the Istanbul field. He ran this time in Valencia in 2019 when he was fourth. While Negewo, who is also known as Abebe Degefa, has not raced as often as during his early career he produced one excellent marathon in each year: 2:05:27 in Valencia in 2021, 2:06:05 in Hamburg in 2022 and 2:08:12 in Rotterdam last year. Negewo has not competed yet this year, so if he wants to continue this streak of strong results Istanbul will be his best chance.

Kenneth Kipkemoi is the other top-class marathon runner in Istanbul’s men’s field who turned 40 this year. The Kenyan’s last three marathons were consistently fast: Kipkemoi ran 2:08:15 in Rotterdam in 2023 and then won the Eindhoven Marathon in the autumn with a personal best of 2:04:52. This year he returned to Rotterdam where he was fourth with 2:05:43.

Two Ethiopians who are more than ten years younger will be among the favourites as well. 28 year-old Kelkile Gezahegn, who has a PB of 2:05:56, is a runner who focusses fully on the classic distance. Since the start of his international career in 2016 he competed only in city marathons. He managed to win all his first four marathons in the year 2016, all in China. “The marathon is my distance,“ said Kellie Gezahegn when he won the Frankfurt Marathon in 2018. Dejene Debela is 29 years old and ran his personal best of 2:05:46 when he was runner-up in Chicago in 2019. After a two year-break, which seems to have been injury related, he came back this year with 2:09:33 in Taiyuan, China.

Sharon Cherop is the most prominent athlete in the elite field of the Türkiye Is Bankasi Istanbul Marathon. The 40 year-old Kenyan took the bronze medal in the marathon at the World Championships in Daegu, South Korea, in 2011. A year later Cherop won the prestigious Boston Marathon and in 2013 she clocked her PB of 2:22:28 when she was runner-up in Berlin. This PB makes her the fastest woman on the start list in Istanbul. Sharon Cherop is still going strong. Last year she won the Milan Marathon and this spring she was second in Hannover with 2:24:41. “I think I can run for a couple of more years,“ she said after the race in Germany.

Sentayehu Lewetegn will be among Sharon Cherop’s challengers. The Ethiopian ran a strong debut in Frankfurt in 2018 with 2:22:45 for sixth place. The 28 year-old could not improve this PB yet, but she came close in Ljubljana: Two years ago she was second there with 2:22:36.

Betty Kibet is an athlete who could have an immediate impact in the marathon. The 24 year-old Kenyan will run her debut over the classic distance in Istanbul. While she has a promising 66:37 half marathon PB she ran the Türkiye Is Bankasi Istanbul Half Marathon this April and finished sixth with a fine 68:39. Betty Kibet, who was a world-class junior athlete in her early career, has a strong 10k PB of 31:08 and ran 1:21:43 in Kolkata, India, for 25k in December last year.

Six American runners to watch in the 2024 Chicago Marathon

Excitement is building for this year’s Chicago Marathon that takes place on Sunday 13 October. Once again, a stellar field has been assembled including some of the best American runners operating today. Read on to find out which US athletes will compete in the 2024 Chicago Marathon. 

It’s been seven years since the last American was victorious in the Chicago Marathon, with Galen Rupp crowned winner of the men’s race in 2017. In the women’s race, you need to go back almost 20 years to find the last US winner, when Deena Kastor became the first female American to claim victory on the streets of Chicago in almost a decade.

But with this year’s Chicago Marathon just days away, a strong group of elite American runners will take on the challenge of the 42.195km race, bringing with them experience, pedigree and the hopes of a nation as they battle for glory on home soil.

Read on to discover the top American athletes competing in the 2024 Chicago Marathon.

Top Americans in the 2024 Chicago Marathon women’s race

Keira D’Amato

Keira D'Amato, the former fastest female American runner of all time, has an exceptional track record in long-distance events. The 39-year-old still holds the fastest US women’s time in the half marathon at 1:06:39, set in the Gold Coast, Australia in 2023, while her best in the 42.195km race is an impressive 2:19:12, which she achieved in Houston in 2022.

This year, D’Amato will have speedy support by her side, as she revealed her pacer for the Chicago Marathon will be none other than Rio 2016 Olympic 1500m gold medallist Matthew Centrowitz. Can the addition to her race-day crew catapult D’Amato to glory in the Windy City? All will be revealed on Sunday.

Betsy Saina

Born in Kenya, Betsy Saina has since received her US citizenship and will be one of the favourites to hold the title of fastest American in this year’s Chicago Marathon women’s race. Saina became a mother in 2021 but has gone from strength to strength since then, becoming the fastest female American marathoner in 2023. While her dreams of making the Olympic team for Paris 2024 were not realised, she comes into this year’s Chicago Marathon showpiece with one of the fastest times among all US runners with a personal best of 2:19:17 set at the 2024 Tokyo Marathon.

Sara Hall

A fan favourite and former American marathon record holder, Sara Hall has vast experience in elite marathon running, which includes a third-place finish in the 2021 Chicago Marathon.

Perhaps her most memorable performance was in the 2021 London Marathon where she produced a stunning all-out sprint finish to claim second-place in Britain’s capital.

At 41 years old, Hall will be among the older members of the elite field but she is showing few signs of slowing down. She finished fifth in the 2024 Olympic marathon trials and in April this year ended the Boston Marathon as the second-fastest American finisher in a time of 2:27:58.

Top Americans in the 2024 Chicago Marathon men’s race

Zach Panning

During the US marathon trials for the last Olympics, Zach Panning sent the crowd into a frenzy with a courageous run where he led from the front for almost three-quarters of the race. Panning eventually fell off the pace to finish the trials in sixth place, with only the top three nominated for the team.

However, the fearlessness of the 29-year-old, who holds a personal best of 2:09:28, makes him one of the most exciting runners in the field.

Brian Shrader

Following his 10th-place finish in the 2024 London Marathon, Brian Shrader is back on home soil hoping to impress on the streets of Chicago, where he finished 11th last year in a personal best time of 2:09:46.

While a DNF in the Olympic trials shattered Shrader’s dreams of going to Paris 2024 he enters this race with real aspirations of finishing as the top American and perhaps challenging the front-runners in the elite men’s race.

CJ Albertson

Perhaps best known for his exploits over distances that trickle into the category of ultrarunning, CJ Albertson’s pace over the legendary 42.195km distance makes him one of the top three American men in the Chicago Marathon field.

The former world record holder over 50km enters Sunday’s race with a best marathon time of 2:09:53 set at the 2024 Boston Marathon, where he finished seventh.

Albertson finished fifth in the 2024 Olympic trials but his recent form shows just why he is one of the most talked-about US athletes operating in the marathon today.

Shanghai Marathon could be the next Abbott World Marathon Major

Shanghai International Marathon joins Sydney and Cape Town as candidates to become the seventh world major.

On Thursday, Abbott World Marathon Majors (AbbottWMM) announced that China’s Shanghai Marathon will be the newest race to join the majors candidacy process. Shanghai replaces the (previously nominated) Chengdu Marathon, joining the TCS Sydney Marathon and the Sanlam Cape Town Marathon in a bid to become the seventh marathon major.

This announcement marks the beginning of Abbott WMM’s multi-year evaluation process for Shanghai. To become a WMM, the race must meet specific criteria for participation, organization, certification, sustainability and legacy for two consecutive years over the next three years.

If successful, Shanghai will join an elite group of races—Tokyo Marathon, Boston Marathon, TCS London Marathon, BMW-Berlin Marathon, Bank of America Chicago Marathon, and TCS New York City Marathon—as a new member of the prestigious AbbottWMM series, as early as 2027.

AbbottWMM’s decision to potentially expand into China reflects its aim to explore and grow in one of the biggest and fastest-growing running markets worldwide.

AbbottWMM CEO Dawna Stone said in a press release, “This presents an exciting opportunity to expand our impact into Asia and further our mission to create, grow, and support opportunities for all to discover the power of the marathon community.”

For more than a decade, the Shanghai International Marathon, held in late November since 1996, has been categorized as a Platinum Label Road Race by World Athletics. 

The course is flat and fast, and showcases the city’s most scenic and iconic landmarks. Last year, the Shanghai Marathon weekend attracted more than 30,000 participants across all distances. The 2024 Shanghai Marathon will take place on Sunday, Dec. 1.

Kenya's Charles Kipkkurui Langat issued with two-year ban for doping offence

Kenyan road runner Charles Kipkkurui Langat has received a two-year ban for violating World Athletics anti-doping regulations.

Kenyan road runner  Charles Kipkkurui Langat been banned for two years from competing after being found to have violated World Athletics anti-doping rules.

The 28-year-old athlete, who won the eDreams Mitja Marató Barcelona in 2023 with an impressive time of 58:53, provided an out-of-competition urine sample in Iten, Kenya, on August 6, 2024.

The sample tested positive for the prohibited substance Furosemide a diuretic commonly used as a masking agent.

The Athletics Integrity Unit (AIU), the body responsible for managing doping-related issues in athletics, confirmed the violation in a statement released this week.

The AIU’s findings state that Langat did not have a Therapeutic Use Exemption (TUE) for Furosemide, and after reviewing his case, it was determined that no procedural errors occurred during the sample collection and testing process.

“The AIU has no evidence that the Anti-Doping Rule Violations were intentional, and the mandatory period of Ineligibility to be imposed is therefore a period of two (2) years,” the AIU said in its decision.

Langat admitted to the use of Furosemide in an explanation provided to the AIU, stating that he had been suffering from inflammation since September 2023 and had sought medical treatment in the Netherlands earlier this year.

He claimed a doctor advised him to use the substance.

“On 31 July 2024, he contacted a doctor that he knew, who, based on the Athlete’s symptoms, advised him to try using Furosemide for four (4) days to help reduce the inflammation he was experiencing and to ‘help the kidney and the adrenal glands,’” the report detailed.

Despite his explanation, Langat’s admission was enough for the AIU to impose sanctions.

The AIU outlined that his ineligibility would begin from September 11, 2024, when he was provisionally suspended, and his results since August 6, 2024, would be disqualified.

This includes the forfeiture of any titles, awards, and appearance money accumulated during this period.

Langat's case is the latest in a growing number of doping violations involving Kenyan athletes.

Just days ago, another Kenyan runner, Emmaculate Anyango Achol, was provisionally suspended after failing a doping test for testosterone and the blood-boosting hormone EPO.

Anyango, who made headlines by becoming the second woman to complete a 10km race in under 29 minutes, is currently awaiting the outcome of her case.

Kenya,has been grappling with a string of doping scandals in recent years.

The Athletics Integrity Unit has intensified its testing efforts, particularly in high-altitude training regions like Iten, where many elite athletes train.

Langat’s acceptance of the two-year ban and his decision not to contest the charge has drawn attention from both the global athletics community and his home country.

The World Anti-Doping Agency (WADA) and the Anti-Doping Agency of Kenya (ADAK) have the right to appeal the decision to the Court of Arbitration for Sport.

Peres Jepchirchir reveals her next stop following dissapointing Paris 2024 Olympics showdown

Peres Jepchirchir has revealed her next step as she eyes redemption following her dissapointing 15th-place finish at the Paris Olympic Games.

Former Olympic marathon champion Peres Jepchirchir is targeting the world half-marathon record as she heads to the Vedanta Delhi Half Marathon, a World Athletics Gold Label event, scheduled for Sunday, October 20.

Jepchirchir, the reigning London Marathon champion, has not raced since her exit from the Paris Olympic Games where she faded to 15th place in a time of 2:26:51. The Kenyan long-distance running ace will be looking to bounce back in a commanding way with a world record.

The women’s world record currently stands at 1:02:52 and was set by Letesenbet Gidey on October 24, 2021, at the Valencia Half Marathon and Peres Jepchirchir has plans to obliterate it and take back her crown when she steps on the track. A huge prize purse also awaits her as she seeks to make history in the Indian city.

The men’s race will be headlined by Joshua Cheptegei, the current world record holder in the 5000m and 10,000m. The reigning Olympic 10,000m champion will also be out to attack the world record and make an impact as he continues enriching his decorated athletics resume.

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

Meanwhile, a total amount of $260,000 prize money has been set aside for top finishers with the winners set to walk away with $27,000. In addition to this, there is an Event Record Bonus of $12,000.

Deep women’s elite field to compete in Frankfurt Marathon

Six women who have personal bests of sub 2:23:00 are on the start list for the 41st Mainova Frankfurt Marathon on 27th October. Because of the great depth of the women’s field the 2:19:10 course record could become a target. Ethiopians Tigist Abayechew and Yeshi Chekole are the two fastest entrants while two and a half months after competing at the Olympic Games Germany’s Laura Hottenrott leads the European challenge.

Organisers of Germany’s oldest city marathon race expect more than 14,000 entries. Adding races at shorter distances this figure is expected to rise above 25,000. The Mainova Frankfurt Marathon is a World Athletics Elite Label Road Race. In contrast to many major international autumn marathons entries are still accepted at: www.frankfurt-marathon.com

"With such a fine women’s field we hope for a thrilling race and possibly sub 2:20:00 times. If weather conditions will be suitable may be the course record, which Kenya’s Valary Aiyabei established five years ago, can be broken,“ said Race Director Jo Schindler.  

With a personal best of 2:18:03 Ethiopia’s Tigist Abayechew is the fastest woman ever entered for the Mainova Frankfurt Marathon. It was in Berlin two years ago, when she smashed her personal best and improved to 2:18:03 for third place. Fellow-Ethiopian Yeshi Chekole ran 2:21:17 in Sevilla two years ago.

Four more women have personal bests of sub 2:23:00 and want to use the fast Frankfurt course for good times: Ethiopians Shuko Genemo (2:21:35), Kidsan Alena (2:22:28) and Meseret Meleka (2:22:52) as well as Kenya’s Magdalyne Masai (2:22:16). Another one to watch will be Hawi Feiysa. The Ethiopian has a PB of 2:23:36 and produced a superb performance at last year’s World Cross Country Championships when she finished sixth. She also features a very fast half marathon PB of 65:41.

Germany’s Laura Hottenrott is the fastest European woman on the start list. Last year she smashed her personal best with 2:24:32 in Valencia. She competed in the Olympic marathon in Paris and finished 38th. 

The Chicago Marathon has a strong history

First run in 1977, this Sunday, Chicago hosts its 46th marathon (it lost 2020 to the Covid-19 pandemic; 1987 to sponsorship issues). One of the six Abbott World Marathon Majors, the history of the BofA Chicago Marathon has been one of rising, falling, and rising again.

In 2023, it witnessed its third men’s marathon world record, 2:00:35, gloriously produced by the late Kenyan star, Kelvin Kiptum, who tragically died in a car accident on February 11, 2024 (age 24 years), in Kaptagat, Kenya.

But the roots of the modern Bank of America Chicago Marathon traces back to 1982 when, in its sixth year, known as America’s Marathon/Chicago, the event rebooted, much as New York City 1976 was a reordering for the Big Apple 26-miler.

In America’s bicentennial year, the New York Road Runners expanded their event from four laps of Central Park to all five boroughs. It was a gamble. But in one fell swoop, the event grabbed the public’s attention, took on international importance, and ushered in a new era of urban marathons, even though they had run six previous marathons under the same banner. 

In 1982, Chicago’s move from a regional marathon to the big time came about because of two things: one, the $600,000 budget put up by race sponsor, Beatrice Foods, and the hiring of one Robert Bright III of Far Hills, New Jersey to serve as athlete recruiter.

Bob Bright (left) at the Litchfield Hills Road Race in Connecticut with Nike east coast promo man, Todd Miller.

Recommended to the event by Olympians Frank Shorter and Garry Bjorlund, Bright had successfully elevated a modest 15K road race in Far Hills, New Jersey, called the Midland Run, to international prominence in 1980. So loaded was the Midland Run elite field, Sports Illustrated sent a reporter and photographer to cover the event.

What Bright brought to Chicago was zeal and a vision. Before Bright, there had been very little orchestration of competitive marathon racing. The Bright idea was simple: actively recruit a field of international athletes who came ready to run, so elite competition would become the hallmark of the event.

First, a brief history. For many decades, Boston dominated the marathon scene as essentially the only game in town. Yes, there was the Yonkers Marathonin New York, first contested in 1907; the Polytechnic Harriers’ Marathon for the Sporting Life trophy in England, which began in 1909. The Košice Peace Marathon in Slovakia joined the club in October 1924; Enschede and Fukuoka in 1947; Beppu in ’52.

But the Boston Athlettic Association’s attitude from its marathon’s inception in 1897 up to the mid-1980s remained, “We’re running our race on Patriots’ Day starting in Hopkinton, Massachusetts at noon. It will cost you three bucks to enter. See you at the bus line for the ride out to the start.” No bells, no whistles, no invitations.

When New York City debuted in 1970, it spun four laps of Central Park to total its 26.2 miles. But in 1976, with the city in a major financial difficulty amidst America’s Bicentennial, the New York Road Runners boldly took its marathon from the confines of Central Park and expanded it through all five boroughs hoping to attract more tourists. 

Race Director Fred Lebow recruited a few big guns upfront to entice press coverage, Olympic gold and silver medalist Frank Shorter along with Shorter’s rival, American record holder from Boston 1975, fellow Olympian, Bill Rodgers. Everyone else filled in from behind, with the City of New York being the true star attraction. 

First considered a onetime gimmick, the five-borough experience proved so successful, the NYRRs embraced it as the path forward. Still, the actual races in NYC were never very competitive. Rodgers won by three minutes over Shorter in ‘76, 2:10:10 to 2:13:12. Then dominated for the next three years, as well.

Chicago 1982 would be the first, full–blown, orchestrated marathon race, as Bright had a specific recruitment strategy.

“We wanted six guys who thought coming in that they had a chance to win,” said Bright. “Then we wanted six more behind them who figured they had a shot at the top 10. So, right away we didn’t go after a guy like Alberto Salazar (who was ranked number one in the world after wins in New York City in 1980, a short-course world record in ‘81, and a Boston title in 1982.)

“And if you figure that a top race has a main pack of 10 to 15 athletes, you’re going to double that number in invitations. That guarantees that even if two of every five don’t run well for one reason or another, you still have a big group ready to race.”

Redundancy was the key, the money, the magnet. The total amount taken home by runners from Chicago in 1982 was $130,000. 

This was when Boston was still embracing its amateur roots, stiff-arming the new breed of runners looking to get paid for their craft. In New York, Lebow had to keep his payments under the table in order to avoid being billed for city services on race day. 

Chicago put up $48,000 in prize money for the men in 1982, with $12,000 going to the winner, 600 for 15th place. The women’s split was $30,000, with $10,000 awarded for the win through $500 for 10th. The remaining $52,000 represented the grease in upfront, under-the-table appearance fees.

“We wanted the money to be respectable, but not overwhelming the first year,“ explained Bright, whose history as a dog sled racer and thoroughbred horse trainer made him one of the best judges of the running animal. “We didn’t want it to appear like the race was store-bought, like the Atlantic City pro race a few years ago, where the money was good, but no one took the race seriously. 

“So, we put up $78,000 in prize money, which, to the public, doesn’t sound like all that much. But when you added on the appearance money, it represented as much as any other race handed out.“

For the money on offer, and the prestige of doing well against a field of that caliber – as good as the group assembled at the 1980 Moscow Olympics, according to Sweden’s Kjell Eric Stahl – what came down in Chicago 1982 was a new course record by University of Michigan grad Greg Meyer (2:10:59), along with 22 more sub -2:220s, and nine personal bests out of the first 11 finishers. 

The top five women followed suit, led by Northampton, Massachusetts’s Nancy Conz, whose 2:33:33 also represented a new course record for Chicago, some 12 minutes faster than the old mark.

The event treated the athletes well; offered a new opportunity in the fall, competing with New York City; Chicago witnessed its first truly world-class marathon; the sponsor, Beatrice Foods, received enormous visibility for its dollars; and a new professionalism attended the art of marathon orchestration. Chicago was now the new kid on the block, with toys to match anyone’s.

But now the pressure was on, not just to maintain its pace, but to top itself in 1983. The story continues.

‘Back to running ways’ – Eliud Kipchoge returns to work as he begins quest to reclaim glory

Marathon legend Eliud Kipchoge is determined to bounce back to winning ways quickly and has began early preparations for his 2025 season.

Two-time Olympics champion Eliud Kipchoge is wasting no time in hid bid to be ready for the 2025 season.

Kipchoge has returned to training to begin his preparations for the new campaign, looking to turn a new page in his career next year, following his disappointing outing in 2024.

The marathon legend has not hidden his desire to continue winning and while some of his colleagues continue to enjoy a well-earned rest, he is back to work.

“Back to running ways,” Kipchoge posted on social media after returning to training.

Kipchoge endured his worst year as he finished 10th at the Tokyo Marathon in March before dropping out of his race at the Paris 2024 Olympics at the 31km mark.

He has, however, vowed to bounce back strongly, expressing his desire to continue winning in the next few years.

“I still want to win something else,” Kipchoge told Runner’s World in September.

“Running is like life – full of challenges. That’s why it’s called life. You’re training, feeling tired, dealing with injury, not hitting the targets in training, not hitting the targets in rest – but consistency is the key.

“If you miss today, you wake up tomorrow. If you have a rest this month, and you actually know the goal that you set, don’t fall down. Wake up, move on every day and next time you will achieve it. Those small, small things will be a big thing.”

Olympian Khalid Choukoud at the start of the Amsterdam marathon

Khalid Choukoud will be one of the big names at the TCS Amsterdam Marathon on Sunday 20 October.

In recent years, the 38-year-old athlete has achieved great results in the autumn marathon. He won the national title in Amsterdam three times (2016, 2021 and 2022).

This summer, Choukoud did even more at the Olympic Games in Paris and Amsterdam will be his next marathon.

"The Amsterdam marathon is my favorite marathon," Khalid Choukoud said on the site of organization Le Champion. "That has to do with the organization and I ran my fastest times on Dutch soil in the last two years with 2.08 and 2.09."

In Paris last summer, Khalid Choukoud was unable to compete for the prizes. After more than 42 kilometers he clocked a time of 2:15; 37 and finished in 58th place.

In addition to Choukoud, Filmon Tesfu will also be behind the starting line in the Olympic Stadium on Sunday, October 20. The athlete from Den Helder recently became the first Dutchman to cross the finish line at the Dam tot Damloop. In Amsterdam, Tesfu will make his debut in the marathon.

On the other hand, Nienke Brinkman has canceled. The top athlete has not yet recovered sufficiently from her injury.

Kenyan Irene Cheptai will make her Abbott World Marathon Majors debut at Chicago Marathon

Kenyan marathoner Irene Cheptai will make her Abbott World Marathon Majors debut at the 2024 Bank of America Chicago Marathon in October.

Cheptai made her marathon debut at the 2024 Hamburg Marathon and didn't disappoint. She won the race, running a new personal best of 2:18:22 in the marathon.

Cheptai has been collecting medals and podium finishes for a long time. Most recently, she won the Copenhagen and Delhi half marathons in 2022 and 2023, respectively.

Her half marathon best comes from the 2023 Valencia Half Marathon, where she ran 1:04:53 for a second-place finish.

She represented Kenya in the 2020 Olympics, where she finished sixth in the 10,000-meter run. She also won a silver medal at the 2022 Commonwealth Games in the 10,000-meter run.