Running News Daily

Eliud Kipchoge announces his next race ahead of Olympic title defense

Marathon king Eliud Kipchoge has announced where he will compete before going to the Olympic Games to defend his title.

Former world marathon record holder Eliud Kipchoge has been confirmed for the 2024 Tokyo Marathon scheduled for Sunday, March 3.

The two-time Olympic champion will be making his return to the streets of the Japanese capital after his dominant win in the 2020 edition of the international multi-sport event as he gears up for the Olympic Games in Paris, France.

The five-time Berlin Marathon champion has sweet memories of Tokyo since it is where he also won his second Olympic title during the delayed 2020 Olympics. 

“I have good memories in Japan. I won my Olympic gold medal there and ran the course record in the Tokyo marathon.

"Last time, I was grateful for the organization to organize the event during such a difficult time during the Covid-19 pandemic. My aim was to set the course record and it was great to achieve that. I feel good working towards my next race in Tokyo.

"For me, it is the perfect preparation towards my aim to win my third consecutive Olympic title next summer in Paris,” Kipchoge said.

Kipchoge has so far run 21 marathons over his career and he will be seeking to add another victory when he heads to the Tokyo Marathon.

He has 18 total wins under his belt and in 2019 ran 1:59:40 during the sub-2 project that was set up in Vienna. The marathon great turned 39 last month but has still been in great form recently with his fifth victory in the Berlin Marathon in September in 2:02:42. 

In a bid to win all six annual World Marathon Majors, Kipchoge chose Boston for his spring marathon this past year and placed sixth. He has yet to win the Boston Marathon and yet to race the New York City Marathon. 

Choosing Tokyo in March over the other major spring marathons (Boston and London in April) gives Kipchoge more time to prepare for his bid to become the first person to win three Olympic marathons and the oldest person to win any Olympic running event. 

Meanwhile, Dutch woman Sifan Hassan has also been confirmed for the event. Hassan, a double Olympic Champion, came to the marathon with a storm, making her debut at the London Marathon and eventually winning. 

Choosing Tokyo in March over the other major spring marathons (Boston and London in April) gives Kipchoge more time to prepare for his bid to become the first person to win three Olympic marathons and the oldest person to win any Olympic running event. 

Yared Nuguse will run 2024 Millrose Games and says mile World Record is a very real possibility

U.S. outdoor mile record holder Yared Nuguse will return to the Armory Track and Field Center in New York City for the 116th Millrose Games as he looks to defend his men’s Wanamaker Mile title.

Here’s what you need to know:

– The Wanamaker Mile has been contested at the Millrose Games since 1926.

– Last year, Nuguse made his Millrose Games debut and won and set a U.S. indoor mile record of 3:47.38. He barely missed the world record of 3:47.01 set by Yomif Kejelcha in 2019.

– Nuguse put together a career year in 2023 with: a 7:28.23 for 3000m indoors (American record); a personal best of 3:29.02 for 1500m (the fastest performance by an American-born runner); 3:43.97 outdoor mile (an American record and the fourth-fastest performance in history; a victory at the London Diamond League 1500m and a fifth place finish in the 1500m final at the World Championships. Most recently, he ran 3:56.58 at the Merrie Mile in Honolulu to come just .45 seconds shy of breaking the road mile world record.

– Nuguse was the first American to win since Eric Jenkins’ 2017 victory. Nuguse will look to become the first man to win back-to-back Wanamaker Mile titles since Matthew Centrowitz’s 2016 and 2015 victories.

The Millrose Games is the sixth stop on the 2024 World Athletics Indoor Tour Gold calendar.

Livestream and television broadcast details will be announced in the coming weeks. Stay tuned for more Millrose Games athlete announcements as the pro fields come together.

Tickets to the 116th Millrose Games can be purchased online at millrosegames.org. For more information on all Armory Track events, visit armorytrack.com.

Six tips for staying motivated to run during the holidays

The holiday season is filled with family gatherings, delicious food and plenty of relaxation. While many runners love this time of year, the festivities can disrupt our training routines and leave us feeling guilty that we didn’t keep up our running routine. To help you stay on track with your winter running goals, we’ve compiled a list of tips and strategies to keep you motivated, even amid the distractions of family, indulgent feasts and the lure of holiday laziness. 

1.- Set a goal 

Identify a modest goal for your holiday training. It could be as simple as committing to running for 30 minutes, three times per week. Having a specific goal in mind will give you a sense of purpose and help keep you motivated.

2.- Create a schedule 

Plan your workouts in advance and include them in your holiday schedule. Treat them as appointments that you can’t miss. By having a set schedule, you’ll be more likely to stick to your training routine.

3.- Find a running buddy 

Encourage a family member or friend to join you for runs during the holidays. Running with a buddy makes training more fun and keeps you accountable. You can cheer each other on and keep each other motivated.

4.- Try a festive run 

Incorporate holiday-themed runs into your training. Look for local holiday races or virtual runs, or organize your own festive run with family or friends. Dressing up in holiday costumes or going for an evening run through neighborhoods that are decorated for the holidays can make your runs more enjoyable.

5.- Modify your expectations 

If you’re like most Canadians, your schedule this month is jam-packed with holiday parties and get-togethers, shopping, cooking and everything else that comes along with the holiday season. You may not have as much time for running as you normally do, and that’s OK. Do your best to fit in a few runs around the craziness, even if they’re short, and don’t berate yourself if you don’t have the energy for a gut-busting interval session. 

Over the next few weeks, aim to simply maintain your baseline fitness–you can plan to start tackling your next big running goal in the new year.

6.- Indulge mindfully 

While it’s natural to be tempted to enjoy a lot more alcohol than usual over the holidays, be mindful of how much Christmas punch you’re knocking back when you know you have a run scheduled for the next day. Nothing kills motivation like a hangover.

Cursa dels Nassos 2023 aspires to break the women's 5km world record

The participation of the Kenyans Beatrice Chebet and Lilian Kasait and the Ethiopian Ejgayehu Taye, world medalists, will be the great incentive of the Cursa dels Nassos 2023, which on December 31 aims to break the women's world record in the 5 kilometer race.

"We have made a very clear commitment to first-rate female representation. We wanted to have the podium at the last world championship in road athletics, which will make us a world reference in women's sports," said the Sports Councilor of Barcelona City Council. , David Escudé.

Escudé stressed that the objective of the contest will be to beat the world record for five kilometers in an exclusively female race.

"It is the record we are missing," said the councilor. The Cursa dels Nassos, which will reach its 25th edition and will organize an international 5 kilometer race for four consecutive years, still holds the men's and women's world records in a mixed race, established in 2021 by the Ethiopians Berihu Aregawi (12:49) and Ejgayehu Taye (14:21).

The possibility of breaking the women's record will be the great incentive of the last sporting event of the year. In the World Athletics Championships held last October in Riga (Latvia), Chebet came first (14:35), followed by Kasait (14:39) and Taye (14:40).

In the men's category, the participation of the refugee athlete from South Sudan living in Switzerland Dominic Lobalu stands out, whose best record in the 5,000 meters is 12:52, who will compete against some of the best distance specialists, among whom There are 18 athletes who clock less than 14:00, such as the Spanish Ilias Fifa and Abdesamad Oukhelfen.

Plans underway to add World Championships marathons to World Marathon Majors

World Athletics president Sebastian Coe has disclosed that plans are underway to add World Championships marathons to World Marathon Majors.

World Athletics president Sebastian Coe says discussions are underway to comprise the World Championships marathons into World Marathon Majors.

As reported by Athletics Weekly, Coe noted that he has been in discussions with the WMM organizers about weaving the world championship road races into their big-city event programmes.

“The issue for us is really about how we can create those opportunities. A lot of athletes are also looking at the world championships and thinking that Chicago or New York is around the corner and asking themselves whether they should be running the worlds when they can earn good money on the roads a few weeks later.

"Maybe we can reduce the marathon to a half-marathon at the world championships which would at least take some of the athlete welfare issues away and would allow them to do it in the build-up to a marathon majors event,” he added.

The president also explained that he finds it difficult to see an end to the global warming crisis any time soon and will be keen to put measures in place that will provide the best outcome for athletes and fans.

“In light of global warming and the inability of governments to use anything other than ‘BS’ in this space then it’s going to be down to the sport to try to figure out how they navigate their way through this.

"We’ve found 76% of our athletes already said that global warming has had a profound impact on their competition and training programmes.

"I think it’s inevitable that sport will globally have to look at rejigging the calendar because there won’t be any immediate respite from this problem and we’re further from the 2030 targets than we’ve ever been, whatever anyone tells us at COP 28!” she said.

Three easy exercises to help you avoid hamstring pain for good

Hamstring injuries are common in runners due to the repetitive use and movement of the muscle. Factors like poor mechanics and inadequate strengthening and rehabilitation can only make your hamstrings more vulnerable to injury or tear. Strengthening these muscles is crucial for preventing tears and enhancing performance, so you’re able to run more and run stronger. In this article, we’ll explore three effective exercises for developing resilient hamstrings and reducing your risk of injury.

1.- Romanian deadlifts (RDLs)

Running requires the hamstrings to have a great range of motion, especially if you are a sprinter or trail runner with a lot of changes of pace. Romanian deadlifts specifically isolate your hamstring muscles, helping you build both strength and flexibility. Try doing this exercise at a controlled pace to intensify the demand on the muscles. RDLs are great for building resilience and reducing the risk of a future hamstring tear.

2.- Nordic curls

Nordic curls are a stand-out exercise for strengthening your hamstring muscles, especially crucial for middle-distance runners who encounter frequent changes in speed and sudden sprints that impose a lot of stress on these muscles during a race or workout.

To perform Nordic curls, you’ll need to anchor your feet under a resistance band, or weights, or ask for help from a workout buddy. Gradually lower your upper body toward the ground until you catch yourself with your hands. You’ll want to keep a controlled pace, similar to Romanian deadlifts (there’s no need for rapid movements)—focus on resisting the descent and steadily pushing yourself back up.

3.- Swiss ball hamstring curls

The primary objective is to enhance resilience and strengthen the hamstrings to reduce the likelihood of future strains. Using either an exercise machine or a stability ball, hamstring curls can be a highly effective workout to strengthen and engage the hamstring muscles. By integrating hamstring curls into your strength-training routine, you can actively minimize the risk of future tears.

For runners, hamstring curls offer targeted benefits by focusing on muscles that play a pivotal role in running biomechanics. These curls entail the controlled flexion of the knee joint against resistance, replicating the hamstring’s motion during the swing phase of running. As a result, incorporating hamstring curls becomes a valuable addition to a runner’s regimen, aiding in muscle strength, stability and injury prevention.

Kenyan Athletes Shine Bright at Bangsaen21 Half Marathon in Thailand

The Bangsaen21 Half Marathon, a prestigious World Athletics Platinum Label road race hosted in Chonburi, Thailand, witnessed an exhilarating showcase of Kenyan excellence as Gladys Chepkurui and Mathew Kimeli triumphed in their respective categories under demanding weather conditions.

Chepkurui seized victory in the women’s division, displaying remarkable strength as she completed the race in 1:09:46. Her outstanding performance placed her comfortably 17 seconds ahead of her compatriot, Sheila Chepkirui, securing a standout one-two finish for Kenya. Meanwhile, in a fiercely contested men’s race, Kimeli held off Ethiopia’s Tsegaye Getachew, crossing the finish line in 1:03:39, a mere six seconds ahead of Getachew’s 1:03:45.

The race kicked off with Chepkirui, the Berlin Marathon runner-up, and 2019 world marathon champion Ruth Chepngetich setting a rapid pace in the early stages. This dynamic duo led the pack, establishing a significant 14-second lead over Chepkurui and Angela Tanui at the 5km mark, reached in 15:39.

Undeterred by the initial gap, Chepkurui showcased unwavering determination, steadily gaining ground on her competitors. Surging past Chepngetich, she then overtook Chepkirui, seizing the lead at the 15km mark with a time of 49:13. Chepkirui couldn’t match Chepkurui’s pace, resulting in a 17-second difference at the finish line, where Chepkurui claimed victory in 1:09:46. Angela Tanui secured third place in 1:11:08, with Chepngetich finishing fourth in 1:11:51.

In the men’s event, Kimeli demonstrated incredible resilience in a fiercely competitive field. Initially part of an eight-runner pack that clocked 5km in 15:27 and 10km in 31:01, Kimeli faced a surge from Getachew after the 15km mark. However, Kimeli dug deep and eventually led a trio of runners towards the finish line.

In a thrilling final kilometer, Kimeli surged ahead of Getachew, securing victory in 1:03:39, a narrow six-second lead over the Ethiopian. Amos Kipruto, last year’s London Marathon champion, clinched third place in 1:03:52, while Kenya’s Nobert Kipkoech Kigen finished fourth with a time of 1:04:35.

The Bangsaen21 Half Marathon highlighted the extraordinary talent and determination of Kenyan athletes, showcasing their dominance and resilience on the international racing stage.

Sebastian Coe says Russia, Belarus still banned, but situation could change

Athletes from Russia and Belarus are still banned from athletics events at the 2024 Paris Olympic Games, but World Athletics president Sebastian Coe said on Monday that the situation could change, and that a working group is monitoring it.

Earlier this month, the International Olympic Committee (IOC) approved the participation of Individual Neutral Athletes (AINs) at next year’s Olympics.

Athletes holding a Russian or Belarusian passport who have secured their places through existing qualification systems on the field of play will be deemed eligible to compete at Paris 2024, following specific conditions.

World Athletics, however, decided to stick to the blanket ban despite the IOC’s decision.

Athletes from both countries have faced a multitude of sanctions from international competitions since the conflict in Ukraine began in February 2022.

During a media call with agencies including Xinhua on Monday, Coe confirmed “there is no change [to the ban]”, but expressed hope that the sanctions could be lifted.

“The most important thing is that the autonomy and independence of international federations to make these judgements is really important. We made a judgement which we believe was in the best interest of our sport,” he said.

“Do I see anything changing in the foreseeable future? I don’t know. The world changes every five minutes, the situation could change. We do have a working group that is monitoring the situation within the sport, and it will advise and guide the Council on what circumstances might need to exist for any exclusion to be lifted,” Coe added.

Coe also expressed his confidence in the competitiveness of the athletics competitions in Paris, following a “stupendous” season that has seen 23 world records and nine world U20 records broken in 2023.

“The one word I would use [to sum up the 2023 season] is stupendous,” he said. “I can’t remember a season that has delivered more high quality performances across a broader bandwidth of disciplines.”

“Everywhere you look, you have the potential for some extraordinary head-to-heads in the sport, in pretty much every discipline,” added Coe.

Simiu vows to break world half marathon record

Daniel Simiu Ebenyo has vowed to go for the world half marathon record.

The World Road Running Championships Half Marathon silver medalist saw his attempt at the 25km come a cropper in Kolkata, India, on Sunday morning.

He missed the world mark by three seconds. He was, however, rewarded with a course record of 1:11:13. 

He said sharp corners on the course were the biggest challenge to his 25km record attempt but believes he learnt valuable lessons to help him have a go at the 21km mark.

“My focus now is to set a world half marathon record very soon. I did not know I would run this well in Kolkata. It has been through the grace of God,” said Ebenyo, the world 10,000m silver medalist.

“I could have set the world record if I had managed to navigate the sharp corners with ease. This slowed me down but I am promising to break that record when I return here in the future."

He led Victor Togom (1:12:26) in a Kenyan 1-2 podium finish with Ethiopian Tesfaye Demeke (1:13:36) taking the bronze.

Ethiopian Sutume Kebede won the women's race in 1:18:47 ahead of compatriot Yelmzerf Yehualaw (1:19:26) and Kenyan Betty Kibet  (1:21:43).

Do you need a long build up for a 10K or half-marathon?

When it comes to preparing for a marathon, most runners know it’s important to give yourself at least four months to train. But does the same rule apply to shorter races, like the 10K or half-marathon? To find the answers, we spoke with Donna Mader, coach and co-founder of Fredericton Stride, a running group based in Fredericton, who offered insights on the training duration, key focus areas and common mistakes made by runners when preparing for the 10K or half-marathon.

Training duration

According to Mader, the training duration for a 10K or half-marathon depends on the individual runner’s starting point: for beginners attempting the distance for the first time, a 12-week training block allows for a safe and gradual increase in mileage. On the other hand, seasoned runners can achieve race readiness within six to eight weeks of specific pace workouts. “But if you’re aiming for a PB [personal best], she says, “10 to 12 weeks is ideal.” 

Key focus areas

Mader suggests that runners training for a 10K or half-marathon should emphasize threshold runs. “At Stride, we like to focus on threshold runs because they train your body to become more efficient at clearing lactate from your muscles, with the goal of moving the threshold point,” she says.

An example of a threshold session includes five repetitions of one mile at threshold pace, with a recovery jog of 800 meters at a pace one minute per km slower than the threshold pace. This strategic combination of intensity and recovery optimizes runners’ race readiness.

Common mistakes

One of the most prevalent errors made by runners is the “too much too soon” approach. Whether it’s incorporating too many speed sessions or ramping up their weekly mileage too quickly, it often results in injuries and training plateaus. Runners should be careful to progress their mileage and intensity gradually to avoid setbacks. 

“Another misconception I hear often is that ‘It’s just a 10K,’ or ‘It’s just a half-marathon,’ and runners fail to adequately respect proper nutrition, rest and recovery,” says Mader. “You may not be running the high mileage required for marathon training, but typically, the shorter the race distance, the higher the workout intensity.” 

As Mader says, every race distance presents unique challenges and requires adequate recovery. Depending on your starting point, you may not need a full four months of training to prepare for a shorter race, but all runners (even experienced marathoners), should respect the distance and prepare properly to avoid injuries and run their best. 

Faith Kipyegon has shared her main motivation as she gears up to defend her title at the Olympic Games

Star girl Faith Kipyegon has shared her main motivation as she gears up to defend her title at the Olympic Games in Paris, France.

Double world record holder Faith Kipyegon has disclosed her major targets ahead of the 2024 Olympic Games in Paris, France.

The 29-year-old has achieved great milestones during the 2023 season and will be seeking to extend her hot streak to next season.

She will be focusing on inspiring even more people with a journey that she hopes will lead to an Olympic gold medal hat-trick.

“The goal for 2024 is of course the Olympics in Paris. That is the big goal. I want to defend my title, make history, and motivate young girls and mothers out there to know that everything is possible,” Kipyegon told World Athletics.

The double World champion has achieved a lot of accolades this year, thanks to her hard work and never-ending motivation.

She started her record-breaking spree at the Diamond League Meeting in Florence, Italy, where she broke the 1500m world record before dominating in Paris, France, with the 5000m world record.

The mother of one later broke the one-mile world record at the Meeting in Monaco before bagging the 1500m and 5000m titles at the World Championships in Budapest, Hungary.

Meanwhile, her coach Patrick Sang believes Kipyegon has all it takes to conquer at next year’s Olympic Games.

“I am only happy that we have somebody continue thinking positively of our sport. Whatever the outcome of this journey, the new journey that has been revitalized, whether it goes all the way to the marathon – we will be happy.

We still want to see her more on the track and she will probably end up where that dream is: running a marathon,” Sang added.

Ethiopians rule at Taipei Marathon 2023

Ethiopia’s won both men’s and women title at the 37th edition of the Taipei Marathon held on Sunday (17) in Taipei, Taiwan.

The men title went to Dechasa Alemu Moreda who beat Lani Rutto of Kenya, who was the fastest athlete on paper, at the final stages of the race to cut the tape first in a time of 2:11.56 with the women title going to the 2021 third place bronze finisher Obse Abdeta Deme, who cut the tape in 2:27.14.

Chepngeno taking on Valencia 10km after Mwale triumph

After a successful half marathon debut over the weekend, Viola Chepngeno has shifted her focus to the Valencia 10km race set for January 14.

Chepngeno won the 21km race during the inaugural Mwale Medical and Training City, which is proof she can compete comfortably on the roads.

“I came here without proper half marathon preparations since I am more of a 10km runner,” said Chepngeno. “This win has motivated me to try my luck in the bigger half marathons soon.”

She clocked 1:12:54 to win at Mwale ahead of Christine Njoki in 1:13:31 and Glorious Jepkirui in 1:14:02.

Chepngeno has had a good run in 10km. She finished third at the Brasov 10km, where Agnes Ngetich set the unratified 10km world women-only record.

“The winning shows that I can run a half marathon very well. I also want to represent the country at next year’s World Cross Country Championships,” she said.

Eliud Maiyo and Irene Cherop were the 42km winners under hot conditions.

Maiyo clocked 2:24:20 ahead of Dennis Kiprotich (2:24:29), Moses Kige-(2:27:21), Duncan Manyara (2:28:00) and Henry Kosgei (2:30:10).

Cherop timed 2:46:23 to beat Viola Chemos to second in 2:49:23 as Rael Kiara (2:53:47), Sally Jepkosgei (2:55.:13) and Joy Lemuma (2:56:48) completed the top five slots.42km men

However, Maiyo bemoaned the status of the course, saying: “I have never run on such a hard and harsh course. It is full of hills and slopes but my training came in handy. Mixing rough roads and tarmac is very challenging — one is soft while the other is hard.

Cherop, from Iten, said she trains mid-morning which was key since she is used to sunny conditions.

“I train around 11 am and that marched with today’s weather,” she said.

This was her second 42km race after winning Mt. Ruwenzori marathon.

Running will keep your memory sharp and help prevent Alzheimer a new study shows

Your run is more than a workout for your muscles–it’s keeping your brain healthy, as well. Researchers out of the University of Zurich have unraveled the protective effects of physical and social activities on the brain health of older adults, as reported in Neuroscience News. While we often celebrate the cardiovascular benefits of running, this study delves into how exercise shields the brain from age-related decline.

The study

The study, conducted over seven years, zoomed in on the region of the brain that is vital for learning and memory and prone to Alzheimer’s disease, called the entorhinal cortex. Scientists investigated the relationships between the thickness of the entorhinal cortex, memory performance and leisure activities in cognitively healthy adults over the age of 65.

Researchers discovered that the less the thickness of this brain structure decreased throughout the study, the less memory performance was reduced. Increased physical and social activity significantly slowed the thinning of the entorhinal cortex, ultimately preserving memory.

The study emphasizes the brain‘s trainable nature, likening it to a muscle that can be fortified throughout life. Isabel Hotz, one of the study’s authors, notes, “These findings support the idea that we have a ‘cognitive reserve,’ and that the brain can be trained throughout our lives like a muscle to counteract age-related decline.”

The research builds on a study published earlier this year that determined that long-term exercise profoundly benefits the aging brain by increasing the survival and modifying the network of the neurons born during early adulthood (neurogenesis is the creation of new brain cells, something scientists have discovered is possible throughout life) thereby facilitating their participation in cognitive processes.

The takeaway

Lutz Jäncke, the study’s supervisor, asserts, “Physical exercise and an active social life with friends and family are therefore important for brain health and can prevent neurodegeneration in later life.” The study reinforces that being physically, mentally, and socially active throughout life pays off in preserving cognitive function. Regular running (bonus points if you join some friends to add a social component) will keep your memory sharp as you age—one more reason to put your runners on and head out the door.

Ebenyo and Kebede clocked world bests for stand-alone 25K in Kolkata

World Athletics Elite Label Road Race, the Tata Steel Kolkata 25K, today created history with Kenya’s Daniel Simiu Ebenyo and Ethiopian Sutume Asefa Kebede smashing the event records in the men’s and women’s categories as they set up a blistering pace to finish with a timing of 1:11:13 and 1:18:47 respectively.

The performances turned out to be the “World Bests” for a stand-alone 25K race!

Although the 25K is not a listed distance for the official world records at present, the earlier world bests for the stand-alone 25K race were 1:11:18 by Dennis Kimetto (2012) and 1:19:53 by Mary Jepkosgei Keitany (2010), both from Kenya.    

World Athletics Elite Label Road Race, the Tata Steel Kolkata 25K, today created history with Kenya’s Daniel Simiu Ebenyo and Ethiopian Sutume Asefa Kebede smashing the event records in the men’s and women’s categories as they set up a blistering pace to finish with a timing of 1:11:13 and 1:18:47 respectively.

The performances turned out to be the “World Bests” for a stand-alone 25K race!

Although the 25K is not a listed distance for the official world records at present, the earlier world bests for the stand-alone 25K race were 1:11:18 by Dennis Kimetto (2012) and 1:19:53 by Mary Jepkosgei Keitany (2010), both from Kenya.    

Kebede pushed Yehualaw to the second spot in the women’s race

Ethiopian Yalemzerf Yehualaw (24), the half-marathon world championships bronze medalist in 2020, made her debut at 25K in Kolkata and was tipped off to win here as a pre-race prediction.  

However, her teammate Sutume Asefa Kebede had other plans in her mind.  Kebede, who turned 29 recently, did not have any significant victories on the global stage like Yehualaw.  Kebede etched her name as a victor in the Big-25 at Berlin eight years ago clocking 1:21:55, a time regarded as one of the best at that time.

Running only on her second race at this distance, Kebede remained in the lead together with her compatriot until the waning stages of the race and applied pressure over the final kilometre to win in 1:18:47.  Yehualaw (1:19:26) and Kenya’s Kenya’s Betty Chepkemoi Kibet (1:21:43) finished behind her.

It was the fourth fastest time by female runners at this distance although the three women who achieved faster results before her did it en route to a marathon.

Thrilled after smashing the course record, Kebede said, “I wanted to run faster, but in the end, I am happy with my timing. It is a good course with good weather conditions which made it easier for me.”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

7 ways to get your partner into running this holiday season

Running with your significant other can be a great way to strengthen your relationship. There’s nothing quite like pushing your physical limits with your partner by your side to bring the two of you closer together. But while you may be a passionate runner, your partner may need a little more convincing. With New Year’s Eve around the corner and everyone in that feel-good holiday spirit, now’s the perfect time to start working on them.

If you want to get your significant other into running this holiday season, you’ll need to be a bit creative. Here are some compelling ways to persuade them to join you on your next jog.

The cool running outfits

Is your partner a fashion fiend? Athleisure is all the rage right now, and running brands have definitely caught on to the trend. Today’s running gear is sleek, stylish and perfect for taking pictures that you can both post on social media. Starting a running routine gives your partner an excuse to go on an athletic wear shopping spree, and who doesn’t love getting new clothes?

Sign up for a destination race

If your partner has been talking about wanting to go on holiday, this one’s a no-brainer. Pick their favorite destination and research upcoming races in the area. Participating in a local road race is a great way to experience the culture and camaraderie of a different city or country. Make a weekend (or week!) out of it and enjoy everything the area has to offer while working (together!) toward your fitness goals.

It supports their New Year’s resolution

New Year’s resolutions are notorious for being ditched just a few weeks into the year. If you and your partner resolve to get fit and fast together, you’ll have a built-in accountability partner. Make a commitment to each other and watch as you both crush your fitness goals together.

Relieve that holiday stress

It’s scientifically proven that exercise lifts your spirits. Running is a great way to boost your mood and relieve stress, which is particularly important during the often stressful holiday season. Share this knowledge with your partner and convince them to give it a try.

Share quality time

You and your partner lead busy lives, and finding time just to be together can be tough. Running is a great way to spend quality time together while also improving your health. If your S.O. has been asking for some more “you” time, a run is a great way to catch up on each other’s lives and strengthen your bond.

Run for a cause

Does your partner have a charitable streak? Many races partner with charitable foundations to raise money and awareness. Running for a cause can be a powerful way to give back and get fit at the same time. Research a charity your partner is passionate about and sign up for a race to support it.

Make a trade

Has your partner been badgering you to get out on the golf course, tennis court or dance floor with them? Whatever their hobby is, offer to do it with them when you ask them to go for a run with you. By offering to do something they’ve been wanting to do, they may be more inclined to do what you want to do, too.

Strava introduces messaging feature

Move over Instagram DMs… Strava has officially dropped its long-awaited messaging feature. No need to run between apps to connect with your running crew or reach out to your running crush on Facebook or Instagram; now, you can do it all in one place.

Strava’s grand plan behind this upgrade was to create a seamless avenue for athletes to co-ordinate adventures, share inspiration, swap training tips and more—all within the unified platform.

As of Monday, the messaging feature will be available for all Strava users (on mobile only). Look for the speech bubble icon in the top right corner of the Strava home screen and group tabs. If you can’t find it, restart your Strava app and make sure you have version 335.0 downloaded. You can also send your ridiculous workouts or long runs to your friends by tapping the share icon on a Strava activity to share it in a chat. You’ll have the option to choose from existing chats or create a new one.

Don’t be alarmed, Strava still respects your boundaries; you can still manage and control who invades your running space with customizable messaging settings. Your options? “Following” lets any follower slide into your DMs; “Mutuals” keeps it exclusive to mutual followers (someone you follow who also follows you); and “No One” is for those who prefer a solo run or treadmill—total privacy, even in chat form.

For the time being, you cannot send images on Strava… yet. But you can send activities, reactions and GIFs. Strava plans to add other new messaging features in early 2024. Premium messaging features are apparently on the way, so all Strava subscribers can get ready for a VIP chat experience.

More than Ksh15 million has been set aside as prize money for the Tata Steel Kolkata 25K

The Tata Steel Kolkata 25K 2023 has attracted some of the greatest athletes from across the globe who will be building up for the 2024 Paris Olympics.

Daniel Simiu Ebenyo headlines the field and he will once again lock horns with some of the finest athletes internationally on Sunday, December 17.

The World 10,000m silver medalist faces competition from fellow Kenyan Benard Biwott and Ethiopian Haymanot Alew, both aiming for strong finishes and setting their sights on the Paris Olympics. Another Kenyan, Leonard Barsoton holds the men's event record with a time of 1:12:49.

The women’s race will feature Ethiopian Yalemzerf Yehualaw, the 10K world record-holder, who will be making her debut in the women's 25K.

The Ethiopian faces competition from Uganda's Mercyline Chelangat and Kenya's Betty Chepkemoi Kibet.

Chelangat will be returning to India for the second time after finishing third in last year's race and aims to improve her performance. Bahrain's Desi Jisa holds the women’s course record of 1:21:04.

The race, offers a total prize money of Ksh 15,553,420, with equal awards for the male and female winners.  This is just over $100,000US. 

As reported by the race organizers, the top three finishers in each category will receive Ksh 1,166,506.50, Ksh 777,671.00, and Ksh 544,369.70 respectively. There will also be an additional bonus of Ksh 466,602.60 for athletes who break records.

Hellen Obiri reveals her main motivation towards Paris 2024 Olympics

Boston and New York Marathon champion Hellen Obiri has revealed the main reason she is determined to represent Team Kenya at next year’s Olympics in Paris

Boston and New York Marathon champion Hellen Obiri is determined to represent Kenya at the Paris 2024 Olympics as it will give her the chance to win the only gold medal still missing in her collection.

Obiri, who has successfully transitioned from track to road, has gold medals in indoor and outdoor, having won at World Indoor Championships, two at World Championships as well as Cross-Country but she had never won at the Olympics, only managing silver twice in 2016 and 2020, both in 5,000m.

She, however, has a chance to do that in Paris next year, having been named in a formidable provisional Team Kenya and she cannot wait even if the final team of three has not been unveiled.

“I’ve won gold medals in World Championships, so I’m looking for Olympic gold,” Obiri told World Athletics. “It’s the only medal missing in my career.”

Obiri made the list alongside defending champion Peres Jepchirchir, former world record holder Brigid Kosgei, winner in London in 2020, Tokyo Marathon champion Rosemary Wanjiru, former world champion Ruth Chepng’etich, former world half marathon record holder Joycilline Jepkosgei, Sheila Chepkirui, Judith Jeptum Korir, Selly Chepyego and Sharon Lokedi.

The two-time world 5,000m champion says she has now mustered the road after winning this year’s Boston and New York marathons having received a rude awakening on her marathon debut in New York last year.

“My debut here last year was terrible,” she added. “I didn’t want to come back. But sometimes you learn from your mistakes. I made a lot of mistakes last year.”

One of those mistakes, she confessed, had been running out of fuel – accustomed, as she was at the time, to doing 20-mile training runs in Kenya without any water, gels or electrolytes. “Now I take four sips every 5km,” said Obiri.

The other thing Obiri has mustered is how to execute a tactical marathon race as witnessed in New York this year when she timed her kick to perfection, sprinting away from Letesenbet Gidey and defending champion Lokedi in the final 400m.

She crossed the finish line six seconds clear of Gidey in 2:27:23, with Lokedi a further four seconds back in third place.

“I learned from my mistake in New York,” she confessed. “I used to run from the front in track races and I thought I could do the same in the marathon.”

“That cost me a lot because in the marathon, you can’t do all the work for 42km. What I learned from New York is patience – to wait for the right time to make your move.”

Brigid Kosgei destroys Abu Dhabi Marathon Course Record

Christmas comes early for Brigid Kosgei with millions earned in Abu Dhabi win.

2019 Chicago Marathon champion Brigid Kosgei will be making merry this festive season after her big harvest at the ADNOC Abu Dhabi Marathon.

Kosgei won the race after clocking a course record time of 2:19:15. The Ethiopian duo of Hawi Feysa and Ethlemahu Sintayehu finished second and third in respective times of 2:24:03 and 2:25:36.

The men’s race was dominated by debutants, with Samson Amare of Eritrea winning the race in a time of 2:07:10. Leonard Barsoton finished second in 2:09:37 while another debutant, Ilham Tanui Özbilen completed the podium in 2:10:16.

According to the race organisers, the winners of the race, in both the men’s and women’s races, will pocket Ksh 7,677,500.

The athletes to cross the finish line first and clock sub 2:20:41 will be awarded a bonus of Ksh 4,606,500. This means Kosgei will pocket Ksh 12,284,000 in total for her dominant exploits.

For the men’s race, a bonus of Ksh 4,606,500 will also be awarded to athletes who win and clock sub 2:04:40.

The athletes who finish second, third, and fourth in the race will walk away with Ksh 3,071,000, Ksh 1,535,500, and Ksh 921,300 respectively. Those who finish fifth, sixth, and seventh will pocket Ksh 460,650, Ksh 383,875, and Ksh 307,100.

The race organisers have also set aside Ksh 230,325, Ksh 153,550, and Ksh 76,775 for the athletes who finished eighth, ninth, and 10th respectively.

Meanwhile, the athletes who finish second and clock sub 2:05:40 (men) and 2:21:41 (women) will be awarded a bonus of Ksh 767,750.

Those who finish third and clock sub 2:06:40 (men) and 2:22:41 (women) will also walk away with a bonus of Ksh 767,750.

YouTube Star Casey Neistat Completes Dream Sub-3-Hour Marathon

It took 17 years and 24 marathons, but he hit the milestone at the Tucson Marathon alongside his coach.

It was a feat 17 years and 24 marathons in the making, but for filmmaker Casey Niestat, persistence finally paid off with a major milestone.

Niestat, fresh off of running the New York City Marathon last month, finally achieved his goal of running a sub-3-hour marathon at the Tuscon Marathon in Arizona this past weekend.

With the help of his coach, Roberto Mandje, also the New York Road Runners’ senior advisor on engagement and coaching, Neistat powered through the course to finish at 2:57:34. The two triumphantly crossed the finish line simultaneously.

“What a ride, we did the damn thing,” Mandje said in a reply to the caption.

Neistat, a long-time New Yorker, has become a fixture at the New York City Marathon, making his seventh appearance in the race last month, narrowly missing his goal then with a time of 3:01:27. The time was his personal best on the course by nearly two minutes. Earlier this year, the YouTube star ran in the Brooklyn Half alongside a few other notable participants.

So what’s next for Neistat? If past races are any indication, plenty of video footage from the event will be posted to his YouTube channel. As for racing, one commenter already suggested he aim higher next time. “Congrats brother! Next stop, sub-2:30.”

“I failed my first 24 attempts. Today, I did it,” he said in a post to Instagram. “Thanks @robertomandje, for being the best coach and yelling at me at mile 24 to go faster.”

How You Can Incorporate Taylor Swift’s Workout Into Your Own Running

Like Taylor, I run when I sing—and you should, too. 

I never knew it, but Taylor Swift is my workout doppelgänger. Like Taylor, I’m a singer (mezzo soprano in my chorus), and I run and lift weights.

So I was excited to learn that, like me, Taylor sings when she runs. In fact, music is my fuel, and all of my neighbors have heard me sing on my runs. I have no shame (and a pretty good voice). 

When she was named Person of the Year, Taylor told Time magazine that to prepare for her Eras tour she ran on a treadmill while singing her three-plus hour set list. The internet—and runners and their coaches—had thoughts. 

“It was a great idea for her to pair running and singing to build her endurance for the Eras tour,” Julie Sapper, a Level 2 RRCA-certified coach and cofounder with Lisa Levin of Run Farther & Faster in Hamilton, New Jersey tells Runner’s World. “I hope she took walks and hydration breaks, though, because without them, three hours on a treadmill could cause injury.” 

While we don’t know the exact details of Taylor’s run and strength training workouts, which she did at The Dogpound, a very exclusive gym with NYC and L.A. locations, we do know that all of us can adapt some of Taylor’s habits to our own training. Including—that’s right—singing. 

Sing more to help you run better

If you’ve ever run with a friend and tried to hold a conversation for more than a few minutes, but ended up huffing and puffing, then you have used the “talk test” to help determine the intensity of your run. Essentially, if you can talk while you run then you’re running “easy,” but if you can’t talk and need to catch your breath, you’re running “hard.” These metrics, though, don’t tell you anything about pace or time, which makes some runners doubt the validity of the test. 

This also relates to running and singing. “If you are running at the right intensity, you should be able to sing without pausing for breath,” Alethia Mongerie, also known as Coach Mekela, a Level 2 RRCA-certified coach in Robbinsville, New Jersey, tells Runner’s World. “You should be able to complete a verse or sentence without halting.”

In fact, singing may even be better than talking to determine your intensity while you run because the lyrics and melody need to come out smoothly and without gulps of air. In order to do this, you need to take deep breaths, then let the air out in a continuous exhale so that when you start the phrase,“And it’s new, the shape of your body…” you can get to “It’s a cruel summer/With you” without losing your breath or rushing the words.

Mongerie suggests pairing your singing with zone 2 running. There are five running “zones,” all of which are based on your heart rate. Zone 2 is essentially 60 to 70 percent of your maximum heart rate and should feel like a light effort. “If you can run and sing in zone 2, you are doing it right,” Mongerie says.

Taylor Swift mentioned she used her set list to determine her treadmill pace, often walking during slow songs and speeding up to running during the fast tunes. Consider this another way to incorporate a Fartlek run into your treadmill workouts, which can boost the fun as you surge and slow down at different points throughout your run. Plus, put Taylor on the playlist and you know all too well the range of emotions that’ll help push you through each of those intervals.

Add strength and conditioning workouts, like Taylor’s, to your schedule

While she gave no specifics, Taylor also did what she called “strength and conditioning work” before her tour. “Strength and conditioning are very different and are both important,” explains Sapper. Strength work is lifting heavy with appropriate rest in between sets, while the purpose of conditioning is to work with no (or very little) rest at lighter loads to maintain a higher heart rate. 

Here are two examples:

Strength: 3 to 4 sets of 4 to 6 squats with a heavy weight where the last rep feels super hard, and with 3 to 5 minutes of rest in between sets

Conditioning: 5 sets of jumping rope for 30 to 45 seconds, followed by 10 push-ups with no breaks between exercises or sets

Both sequences strengthen your legs, while the second also offers cardio benefits, and it’s important to add both types of training to your workout schedule. 

Of course, anyone can see that it’s not just Taylor Swift’s legs that are strong. She holds an eight-pound guitar during part of the show and while, yes, she uses a strap, it’s still an added weight to her upper body. A strong upper body has been shown to improve running economy, too, according to a systemic review with meta-analysis published in a 2021 issue of Sports Medicine. So it’s smart to get your arms in on the action during strength workouts, too.

Recover right (just maybe don’t stay in bed all day)

There is one significant difference between Taylor’s training and performance and that of most runners, and it doesn’t only come down to our paychecks. Taylor hits one city and performs a few days in a row while the rest of us should leave more time for rest and recovery between our workouts, Sapper says.

In fact, in her Time interview, Taylor said she takes to her (hotel) bed for a full day of rest after a stretch of shows. “My daughter, a Swiftie, and I actually discussed this after she saw the show,” Sapper says, “How does she have the stamina to do one concert, much less a few in a row? Unlike athletes, she’s not periodizing her training. The key has to be her recovery and that’s true for any athlete.”

According to the National Academy of Sports Medicine, periodization comprises training phases and cycles to reach strength and performance goals. Taylor, though, is doing essentially the same show on most nights for months. That’s exhausting both physically and mentally. To recover, she told Time, she lies in bed for a day, resting her entire body, including her voice. 

Most of us can’t—and probably shouldn’t—do that because active recovery leads to better results. Active recovery means walking, getting a massage, or doing other light activities to keep your muscles moving without straining them. 

Create your own playlist for improved performance

All of us are impressed by the musicians—Taylor (now 34), Bruce (72!), and Beyonce (42)— who put on two- to three-hour shows, but we aren’t surprised. That’s because music can lessen the perceived effort of running. 

In fact, according to a 2021 study published in the Journal of Functional Morphology and Kinesiology, listening to music improves performance in endurance, sprints, and resistance exercise, but it’s important to listen to music you like, not just the music piped into a gym. In fact, if you don’t like the playlist, you might even be discouraged from exercise. 

So even if you aren’t a Taylor fan, turn up the volume on a playlist you like (or find one from the Runner’s World archives) and start your stride. You might not reach pop star status, but the beats will keep you running toward your goals. 

Eliud Kipchoge takes a step into coaching

Eliud Kipchoge, who has dominated running for nearly two decades, winning countless awards, medals and accolades, is stepping into a coaching and mentorship role with the U20 World Athletics Athlete Refugee Team (ART). According to World Athletics (WA), Kipchoge will take a mentorship and assistant role, using his experience in the sport to educate and inspire upcoming refugee athletes.

The World Athletics Athlete Refugee Team is comprised of athletes who have fled violence, conflict and injustice in their home country. The team was founded in 2016 and has since evolved into the world’s only year-round elite refugee team program. The Refugee Olympic Team made its first competitive appearance at the 2016 Olympic Games and has competed at most WA events since then.

Kipchoge and the team’s head coach, Janeth Jepkosgei, former world 800m champion, will mentor the U20 team through to the 2024 World Athletics U20 Championships in Lima, Peru, next August.

The two-time Olympic champion’s mentorship will begin in January, per WA: “Kipchoge will motivate the team members by sharing his knowledge and discipline in the sport while encouraging them to pursue their education and read books, which is one of his passions,” said the press release.

Note that Kipchoge’s new role does not mean is he stopping his running career anytime soon. The 39-year-old still has aspirations to win every Abbott World Marathon Major (he is missing only New York and Boston) and potentially a third Olympic marathon title next year in Paris. 

Having Kipchoge as a coach is an incredible opportunity for any runner. He has 11 Abbott World Marathon Major victories to his name and four Olympic medals to go along with it. We are confident he knows a thing or two about running, and can provide some inspiration with his Kelly Clarkson pump-up music.

Starting pistol under the gun at U.S. high school track program

A high school in Seattle, Wash., is aiming to lead a movement in track and field by advocating for the elimination of starting pistols from high school and university-level track meets.In November 2022, a shooting inside the hallways of Ingraham High School resulted in the tragic death of a 17-year-old and left teachers and students traumatized. Now, the school’s track coach and athletic director, Mike Wentzel, is looking to make a change. 

According to Seattle’s NBC K5 News, Wentzel recognized that the starter pistol used for track and field meets, which fires high-calibre blanks, could potentially be traumatizing for the young athletes. “The idea that we would fire off a gun over and over during the track meet, which can be heard throughout the entire campus and neighbourhood, to me is just unacceptable,” said Wentzel.Wentzel and Ingraham High School are urging every high school in their district and state to adopt an electronic starting system that triggers a tone and flashes lights instead of firing pistol blanks. The cost for one system per school is estimated to be around USD $7,000.“The electronic starting systems are such that at the time you push the button that triggers the tone, it also starts the timing system, so the timing would be precise,” Wenzel explained to NBC K5 News.

The electronic system plays a simulated gunshot sound broadcasted through speakers. While World Athletics and the Olympics have been using electronic systems since 2012, most U.S. high school and NCAA collegiate meets still use starting pistols. The Ontario Federation of School Athletic Associations (OFSAA) and B.C. School Sports transitioned to electronic starting systems nearly five years ago. Wentzel, along with Ingraham High School students, are actively raising funds to have the new system in place across the district by spring. They have currently raised $7,000 of their $27,000 goal.

James Mwangi Wangari slapped with eight-year ban for doping offense

The Athletics Integrity Unit has banned 29-year-old James Wangari for violating an anti-doping rule.

The Athletics Integrity Unit has slapped James Mwangi Wangari with an eight-year ban for violating anti-doping rules.

The AIU reported that his ban backdates to December 21, 2022, and will run for eight years. The Kenyan has been banned for the Presence/Use of a Prohibited Substance (Norandrosterone). His results from November 6, 2022, have also been disqualified.

The AIU disclosed that Wangari had written to them explaining that he did not dope intentionally and requested a retest.

However, Wangari noted that he could not conduct the retest and therefore, the AIU charged him with an anti-doping rule violation.

However, in February this year, the athlete requested a hearing and the matter was referred to the Disciplinary Tribunal. However, after a series of meetings with the AIU, it was ruled that he had committed the offense.

Meanwhile, others to join the list of shame include Joyce Chepkemoi Tele who has been banned for 18 months, from June 27, 2022 for the Presence of a Prohibited Substance (triamcinolone acetonide). Her results from April 3, 2022, have been disqualified.

Another Kenyan, Rebecca Jepchirchir Korir has also been banned for 2 years, from November 2, 2023, for the Presence of a Prohibited Substance (methylprednisolone). 

Also, Sitora Khamidova of Uzbekistan has been suspended for the Presence/Use of Prohibited Substances Dehydrochloromethyl-testosterone, heptaminol, and octodrine.

Four ways runners can take care of their mental health this season

For some runners, the holiday season is a challenging time of year. Societal expectations can make those who don’t want to be particularly festive feel like they must either put on a good front or stay home. Whether you celebrate or not, this time of year can be hard to navigate and can leave runners (and everyone) dealing with complicated feelings.

The Canadian Mental Health Association (CMHA) website shares that more than half of Canadians report feelings of anxiety, depression and isolation at this time of year. Here are a few ways runners can protect their mental health during the holiday season.

1.- Festive flexibility

Give yourself the gift of flexibility in your running routine. Acknowledge that the holiday season can be hectic, and recognize that it’s OK to adjust your training plan temporarily. Be adaptable, allowing room for extra rest days and shorter runs, when needed. You’ll maintain a positive relationship with running and reduce unnecessary pressure on yourself. Missing a few runs over the holidays is not going to have an impact on your long-term running goals (but beating yourself up for doing so might).

2.- Connect with your community (if you want to)

The holiday season can be especially tough if you are feeling lonely. Your local running community can be a positive place to connect with other runners, and chances are, others are experiencing similar feelings. Signing up to volunteer at your local parkrun, or heading out for a run with your local running community may give you a much-needed boost. If you’re not feeling up to running and don’t feel like socializing, that’s also OK. CMHA suggests doing something special for yourself: cooking your favourite foods, going to a movie or starting a holiday project.

3.- Go for a run (if that helps)

For many of us, running is a daily pick-me-up. If running is supporting your mental health and is something that helps you tackle everyday life challenges, don’t be afraid to make it a priority. Need to press pause on making holiday treats with the fam to fit in a few stress-relieving miles? Consider this your reminder that you never need to apologize to others for taking care of your physical and mental health needs. Your family and friends will benefit from the healthier, happier post-run you, and you’ll be able to savour the family antics while feeling relaxed.

4.- Don’t be afraid to seek help

While seeking therapy and talking about mental health is becoming less stigmatized, it can still be really hard to tell others that you are feeling low. Canadian Olympian middle distance champ Gabriela DeBues-Stafford recently shared about her own struggles on Instagram and encouraged others to seek help. “If you’re struggling, please reach out, and don’t lose hope,” DeBues-Stafford wrote. “I know it’s hard now, but the world is a better place with you in it.”

For a variety of reasons, many of us may not be comfortable sharing what we are going through with those closest to us. There are resources available if you need help navigating the challenges you are facing, or simply need to talk. Bigger Than The Trail is a non-profit that uses trail running as a platform to advocate for mental health, and will provide three months of online counselling through Betterhelp to anyone seeking help.

Texas man breaks Guinness World Record for fastest marathon in football equipment

Suiting up in any costume and attempting a marathon can’t be comfortable, especially when you’re wearing an additional 20 lbs of football equipment. Brian Goldsmith, a 37-year-old fitness instructor and ticketing representative for the Arlington Renegades of the XFL, ran 3:29:30 at Sunday’s BMW Dallas Marathon in full football equipment to set the Guinness World Record.

According to Dallas Morning News, Goldsmith initially aimed for a Boston Marathon qualifying time when he signed up for the BMW Dallas Marathon. However, a colleague’s suggestion to run the race in an Arlington Renegades shirt sparked an idea—why not fully suit up in gear and go for the Guinness World Record?

Goldsmith mentioned on his Instagram page that he trained his body to get comfortable in football gear by wearing it around the office all day. While this might cause a ruckus in 99.9 per cent of offices, Goldsmith is fortunate to work for a football team. He is also reportedly the first person ever to set a world record while wearing an Arlington Renegades uniform, according to Dallas Morning News.

He beat the previous record of 3:33:42 set in 2019 by Australia’s Alistair Kealty by four minutes. This wasn’t his first attempt at a Guinness World Record. Goldsmith previously tried to run the fastest half-marathon dressed as a piece of fruit, sporting a banana costume, but he fell short of California’s Melvin Nyairo, who clocked 1:15:35 at the 2019 Toronto Waterfront Marathon.

The Arlington Renegades are one of eight teams in the XFL, a minor professional football league for development players in the U.S. The Renegades are owned by Dwayne ‘The Rock’ Johnson and are the most recent champions in the XFL.

Ferdinand Omanyala wants to do both the 100m and 200m at Paris Olympic Games

Ferdinand Omanyala has disclosed that he will be adding the 200m to the cart next season as he looks to double at the Olympic Games.

Commonwealth Games 100m champion Ferdinand Omanyala is considering adding 200m to his roster as he gears up for the Olympic Games in Paris, France, next year.

Omanyala, who just changed coaches recently told the Olympics' official portal that his new coach, Geoffrey Kimani wants him to run a couple of 200m races and even the 400m if possible.

He will be competing in the half-lap race in a couple of meets to gauge his form and see if he could double on the global stage.

“My current coach says we must do the 200m and he also mentioned the 400m somewhere…I don’t know how that will turn out.

"I’m looking at the 200m next year and I’ll do a couple of meets and then see where I am but you know…we shall make that decision when I run a couple of 200m races. If I’m too comfortable, then I’ll push it through,” Omanyala said.

Meanwhile, the 27-year-old has competed in a couple of 200m races but is yet to make a mark in any premier global competition.

During his international outings, he competed in the 200m at the 2022 Castiglione International Meeting, Stadio Zecchini in Italy, and won the race.

Omanyala also competed at the 2021 3rd MoC Grand Prix where he finished third and also won the 2022 ASA Athletics Grand Prix 3.

A one-hour speed boost to revitalize winter legs

While most runners concentrate on establishing a solid base or maintaining fitness during the cooler months, injecting occasional bursts of speed can significantly benefit our legs. Longer, easy runs play a crucial role in gradually building mileage, but as our legs fatigue and our focus wavers, the risk of sloppy form increases. Running at a faster pace naturally tightens and improves running form.

Incorporating speed sessions periodically, even in your base-building season, is a strategic way to keep our racing legs and racing minds sharp and snappy.

Investing in an occasional speed session now can yield pleasant surprises in your performance when you transition into racing gear in the spring. This one-hour session is an ideal addition to your training routine whenever your legs crave a pick-me-up. Aim for an effort level that is challenging yet sustainable in the two-minute intervals—avoid forcing intensity. Feel free to adjust the effort based on how your mind and body are responding. If you’re short on time, limit the warmup to 10 minutes and do fewer intervals; you’ll still reap the rewards.

The workout

Warm up with 20 minutes of very easy running. Start at a very easy pace and gradually pick up speed toward the end of the warmup with a few accelerations, strides or dynamic stretches as an optional addition.

Run 7 x 2 minutes of hard effort, followed by 2 minutes of easy recovery. While you can adjust the pace and effort level to suit your needs, strive for consistent, smooth pacing during the hard section.

Cool down with a very easy 10-minute jog.

Make sure to follow a speedwork or harder-effort day of running with a very easy or rest day.

Cynthia Limo wins marathon debut after seven-year break plagued by depression and grief

Resilience defines Cynthia Limo's marathon debut win, overcoming loss and adversity with a powerful performance that inspires and uplifts.

The 2016 World Athletics Half Marathon Championships silver medalist Cynthia Jerotich Limo added another extraordinary chapter to her remarkable journey as she clinched victory in her marathon debut at the Honolulu Marathon on Sunday.

Limo's marathon journey began with a strategic approach that showcased her discipline and meticulous planning.

Running alongside Ethiopians Sintayehu Tilahun Getahun and Kasu Bitew Lemeneh, she patiently waited through the early stages of the race, hitting the 5km mark in 18:17 and slightly picking up the pace through the 10 km mark in 35:59.

The halfway point came and went with no significant changes (1:16:43), and the 30 km mark passed in 1:50:05.

It was after the 30km aid station that Limo began to pull away, leaving Lemeneh behind.

Limo and Getahun then ran together for the next 5km segment, showcasing the incredible endurance they had built over time.

At 35km Limo made her move, steadily increasing her lead. By the time she reached the 40km mark, her lead had ballooned to a commanding one minute and 38 seconds.

Limo finished strong in 2:33:01, running the second half of the race slightly faster than the first and leaving Tilahun in her wake, who finished in 2:35:16.

In her own words, Limo described the decisive moment, saying, "When we got to 35 kilometers, I felt that I was still strong and I knew it was only seven kilometers that remained, so I had to do it by myself. I tried to push and push. I am so pleased."

Limo's impressive marathon debut can be attributed not only to the high mileage she logged during her training in Kenya but also to the speed she honed while competing in various American road races throughout the year.

These included notable wins at the Cooper River Bridge Run 10km in Charleston, South Carolina, the Carmel Half-Marathon in Indiana, the Toledo Half-Marathon in Ohio, and Philadelphia's Broad Street Run 10 Mile.

Reflecting on her marathon success, Limo emphasized the importance of mental fortitude, stating, "I can say that it was not really so hard to do the marathon. It is a matter of making up your mind that you can do the training. And I am so happy that I did that."

What makes Limo's victory even more remarkable is the adversity she has overcome to reach this point.

She took a seven-year hiatus from competitive running, during which she faced the unimaginable loss of a child and battled depression.

It seemed like a comeback was out of reach, but her determination to support her family and her unwavering spirit kept her pushing forward.

From 2012 through 2016, Limo dominated the racing circuit, finishing first or second in an astonishing 43 out of 51 races.

Her list of accomplishments includes numerous victories in races ranging from four miles to 20 kilometers, with 2014 standing out as a year of exceptional success when she won 12 out of 13 races.

Limo's roots are firmly planted in Iten, Kenya, where she resides with her husband, who is a teacher, and their daughters Ann, four, and Rebekah, two.

Tragically, their eldest daughter, Blessed, was born with a spinal birth defect and passed away before her second birthday.

In 2023, Cynthia Jerotich Limo returned to the world of competitive running, putting in the hard work and dedication to regain her form in Kenya.

Tirunesh Dibaba to battle Brigid Kosgei at Abu Dhabi Marathon

Three time Olympic champion Tirunesh Dibaba will battle former world marathon record Brigid Kosgei at the 5th edition of the ADNOC Abu Dhabi Marathon slated for December 16, 2023 in Abu Dhabi, United Arab Emirates.

Dibaba who came back this year to running after five years of no active competition due to maternity leave of her third child, has competed once at the Houston Half Marathon in January where she finished a distant sixteenth. The 38 year-old who is also the five time world champion, comes to this race with the second fastest time on paper of 2:17.56 that she got at the 2017 London Marathon where she finished in second place.

Kosgei who is fresh from finishing in fourth place at the New York Marathon last month with a time of 2:27.45, will have a difficult time as she faces Dibaba who has not raced this season due, as her body has not yet fully recovered from the torture of the hilly course of New York.

The two most accomplished athletes of our time will have to get past the 2019 All-African Games 5000m Silver medallist Hawi Feysa of Ethiopia who holds a personal best of 2:23.38 that she got three years ago at the Standard Chartered Dubai Marathon and last year’s winner of Enschede Marathon, Maurine Chepkemoi from Kenya.

The race organisers have put together a strong female elite field to chase the race course record of 2:20.41 set two years ago by Eunice Chumba from Bahrain.

Suhail Al Arifi, Executive Director of the Events Sector at Abu Dhabi Sports Council, said: “We are thrilled to welcome a group of top international runners for the upcoming fifth edition of the ADNOC Abu Dhabi Marathon this month. Their participation highlights the event’s significance locally and globally. The presence of well-known runners in this year’s line-up reaffirms Abu Dhabi’s and the ADNOC Abu Dhabi Marathon’s success in gaining international recognition in long-distance running.

Al-Arifi added, “We’re delighted to invite people from all walks of life and diverse backgrounds to join us in celebrating physical fitness. Regardless of your fitness level, there’s a distance tailored just for you. We encourage everyone to be part of this enriching sports day on the streets of Abu Dhabi, the global capital of sports.”

Participants who register for the race after November 30th can collect their race packs from the Marathon Village between the 12th and 15th December. The race pack will not be available for collection after this period.

Usain Bolt sparks speculations of making sensational return to sprinting

Fans across the world are speculating that Bolt could make a comeback in the 2024 Paris Olympics.

World’s fastest man ever Usain Bolt has sent tongues wagging over a possible return to the track going by his latest post on his social media platforms.

Bolt was last in action back in 2017 when he competed at the Kingston Racers Grand Prix clocking 10.3 to win the race.

In a post on his Instagram handle, Bolt posted a video of himself going through the paces as he ran up the staircase of a stadium.

The speed demon accompanied the video with the caption, ”What we been through is more than tongue can tell.”

The post left a number of fans speculating whether Bolt is gearing up for the 2024 Paris Olympics after he was a surprise inclusion in the torch-bearing ceremony.

“Come on man! One more Olympics!!,” read one of the comments on the post. “What? Usain bolt coming in 2024 Olympics,” commented another Instagram user.

One of the users pinpointed to financial implications of Bolt’s return to the sport as the user called for the Olympic committee to hand him an active role in the games.

“His return even fa (for) one race would sell out any stadium but a deal would have work out tickets sale would have to split 50/50 plus tv network I believe the Olympic committee should have this man as a commentator are have something to do with sport,”

Bolt became a household name during his 13-year career that saw him etch his name into the annals of history, winning an impressive eight Olympic gold medals and 11 World titles.

The 37-year-old’s maiden World Championship gold medal will forever live in his memory and that of athletics enthusiasts after clocking a 100m record in a time of 9.58.

Since his retirement, Bolt has dipped his toes in a number of sports including football where he haboured the dream of signing for Manchester United.

The sprinter also once played NBA All-Star Weekend Celebrity Game and had an offer to join cricket side Melbourne Stars owing to his love for the sport from a young age.

The Dubai Marathon opening the athletics year on January 7

Distance runners looking to qualify for the Paris Olympics in midsummer next year get two early opportunities in the United Arab Emirates, with the Dubai Marathon opening the athletics year on January 7, followed by the Ras Al Khaimah half-marathon, now under the same management, on February 24. 

Heading the Dubai women’s entries so far are Haven Hailu Desse of Ethiopia and Betty Chepkwony of Kenya. Hailu Desse scored two notable victories in the last 18 months, taking the Rotterdam title in 2022, in 2hr 22min 01sec, and the Osaka Women’s Marathon two months ago in 2:21:13; while her best remains 2:20:19 from Amsterdam 2019. Chepkwony made her breakthrough on the international marathon scene by winning in Rome nine months ago in a personal best of 2:23:02.

In the men’s field, Ethiopians Workineh Tadese Mandefro and Kebede Tulu Wami lead the way with the former’s personal best of 2:05:07 coming in Hamburg 2022. Tulu is only a few seconds slower, his best of 2:05:19 earned him second place Seville in nine months ago.

Traffic restrictions in downtown Dubai last year saw the first post-pandemic marathon staged around Expo City, where the COP 28 climate conference has just concluded. But next month’s race sees a return to the flat, fast, coast-hugging course, which has proved such a hit in the past. Peter Connerton, race director for the organising company PACE Events, says, “The athletes are excited about the event returning to the flat course around Umm Suqeim, the Burj Al Arab and the Jumeirah Beach Road, which is renowned for delivering fast times. The elite field is looking strong with several more names to be confirmed in the coming days”.

The Dubai Marathon was inaugurated in 1998, and the Ras Al Khaimah ‘half’, in one of the smaller, coastal emirates half a dozen years later. Both races have become celebrated for fast times, with the latter results regularly under 59 minutes.

For the first time, both races come under the umbrella of PACE Events, who are adding an RAK international 10k to the programme. Race Director Connerton says, “We are honoured to be entrusted with organising the Ras Al Khaimah Half-Marathon. Over the years, the race has produced some fast times and world-class winners; and with 2024 being an Olympic year, we expect to have an even better field. Similarly, by adding a 10k to the schedule we aim to make race day in RAK bigger and better than ever”.

American legend Michael Johnson left puzzled by World Athletics’ Awards decision

Johnson is puzzled by the decision to name six different individuals as World Athletes of the Year for the first time in history.

American sprint legend Michael Johnson has criticised World Athletics’ decision to hand the Athlete of the Year award to six different individuals terming it “a bad idea”.

The organisation made an odd decision to have six different categories, rather than the usual holistic award given to the best athlete of the year in both the male and female categories regardless of specialty.

The adaptation of the World Athlete of the Year honours awarded this year follows feedback received during the voting process. 

When it came to compiling the votes, athletes, fans and World Athletics Family members commented that it was incredibly hard to limit the vote to just one athlete, because of the various disciplines and the vast differences in skill sets required.

As a result, the 2023 World Athlete of the Year awards have been divided into three event categories: track, field, and out of stadia.

This has generated plenty of debate and division of opinions among many track and field runners, and Johnson, a four-time Olympic champion and eight-time world champion, remains puzzled by the decision.

“Am I the only person who thinks having six athletes of the year is a bad idea? Am I missing something?” Johnson wrote on X (formerly Twitter).

The 56-year-old has however admitted that there is some sense behind the decision having seen that the award recognises different categories.

“Just saw it is track, field, and out of stadia categories. So maybe it makes sense.”

Tigist Assefa, Mondo Duplantis, Kelvin Kiptum, Faith Kipyegon, Noah Lyles and Yulimar Rojas were the six individuals announced as World Athletes of the Year for 2023.

Assefa, Duplantis, Kiptum and Kipyegon set world records in their respective events in 2023, while all six World Athletes of the Year secured world titles or major marathon wins.

World Athletics faces backlash for last-minute change to Athlete of the Year Awards

After months of discussion and voting on World Athletics’ social media pages for their prestigious World Athlete of the Year Award, the governing body of running/track and field did something no one could have predicted at the awards night on Monday in Monaco. For the first time in 35 years, the award was given to three men and three women, and fans across the sport are outraged.

Instead of giving out a men’s and women’s World Athlete of the Year award, as they’ve done in the past, they divided it into three categories: Track Athlete of the Year, Field Athlete of the Year, and Non-Stadia Athlete of the Year. Faith Kipyegon and Noah Lyles won the Track award, while pole vaulter Mondo Duplantis and triple jumper Yulimar Rojas won the Field award. Non-Stadia accolades went to the men’s and women’s new world record holders, Kelvin Kiptum and Tigist Assefa.

Online comments

The Internet was not impressed with World Athletics changing the format at the last minute (after the voting). Many thought deserving athletes like Kipyegon, Lyles and Kiptum were robbed of their glory and success. “What is the point of having finalists if everybody wins some category that wasn’t announced prior? It should have been clear you have categories from the start, not on the final day,” a fan tweeted.

“Such a useless ceremony,” tweeted another fan. Track and field sprint legend Michael Johnson even tweeted, “Am I the only person who thinks having six athletes of the year is a bad idea? Am I missing something?”

World Athletics’ reasoning

World Athletics said its decision to divide the award into three categories came from fans and council members, who commented that it was “incredibly hard” to limit the vote to just one athlete. That is what people say when they have a tough decision to make, meaning that World Athletics chose highly deserving finalists–not that they want to split the award. World Athletics president Sebastian Coe took it differently: “The depth of talent and the outstanding performances in our sport this year more than justify the expansion of the World Athletics Awards to recognize the accomplishments of these six athletes across a range of disciplines. It is only fitting that they be recognized as the athletes of the year in their respective fields,” Coe said in a press release.

Poor communication from World Athletics

When World Athletics named the 10 nominees for the award in late October, they did not indicate they were planning to divide the award three ways. Even when they narrowed it down to five finalists, there was no indication it would be split. Most fans would have been OK with three AOTY awards if they had known during the voting process that that would be the case.

In a sport that is always looking to grow and garner more attention, going against the grain of the community and fan votes is not a way to attract new people to the sport, especially heading into an Olympic year. Although it’s easy to understand World Athletics’ reasoning for splitting the award–it’s hard to compare athletes of different disciplines, especially since a pole vaulter like world champion Duplantis can only win accolades in one discipline, whereas Lyles or Kipyegon could win medals in two or three events. Still, World Athletics had three opportunities to inform the public they would be splitting the awards this year, and I am sure fewer fans would be disappointed in the outcome.

Imagine watching the Super Bowl and seeing them hand out an offensive, defensive and special teams MVP. It would make the award meaningless.

Kipchoge becomes U20 refugee team mentor as World Athletics makes Global Refugee Forum pledge

Kenya’s two-time Olympic marathon champion Eliud Kipchoge is to mentor the U20 World Athletics Athlete Refugee Team (ART), using his great experience in the sport to educate and inspire upcoming athletes.

Kipchoge will motivate the team members by sharing his knowledge and discipline in the sport, while also encouraging them to pursue their education and read books, which is one of his own passions. Committed to helping the underprivileged, the former world record-holder will also share life skills as part of the role, which he will hold through to next year’s World Athletics U20 Championships Lima 24.

Confirmation of Kipchoge’s mentorship, which will begin in January, coincides with the announcement of the Multistakeholder Pledge on Sport for Inclusion and Protection of Refugees, a commitment signed by more than 100 organisations represented at the Global Refugee Forum 2023, which gets under way today (13) in Geneva. As one of the signatories, and as part of the Sport for Refugee Coalition which it joined earlier this year, World Athletics reaffirmed its commitment to use sport to help improve the lives of stateless people around the world.

Held every four years, the Global Refugee Forum is the world’s largest international gathering on refugees. It is designed to support the practical implementation of the objectives set out in the Global Compact on Refugees: ease pressures on host countries, enhance refugee self-reliance, increase access to third-country solutions and improve conditions in countries of origin.

World Athletics’ pledge outlines the role that sport can play in improving the lives of refugees, including through sport programming, policy change, skill development, and communication and advocacy efforts.

The World Athletics Athlete Refugee Team, composed of athletes who have fled violence, conflict and injustice at home, was founded in 2016 and has since evolved into the world's only year-round full-time refugee team programme. The team made its first competitive appearance as part of the Refugee Olympic Team at the 2016 Olympic Games and has competed at nearly every World Athletics Series event since. 

The U20 team was formed as a pilot in 2022, with the objective of presenting a well-prepared U20 ART for the World Athletics U20 Championships Lima 24.

Kenya’s 2007 world 800m champion Janeth Jepkosgei is head coach of the U20 ART, which is partly based at Kakuma Refugee Camp, located around 100km from the South Sudan border in east Africa, and Kapsabet, Kenya. Swiss educator Barbara Moser-Mercer leads the programme, supported by coach Arcade Arakaza, himself a refugee from Burundi, and now Kipchoge.

Earlier this month, World Athletics was part of a delegation including the United Nations High Commissioner for Refugees (UNHCR), Olympic Refugee Foundation (ORF), National Olympic Committee of Kenya (NOCK) and African Higher Education in Emergencies Network (AHEEN) that visited the Kakuma and Kalobeyei refugee camps in Kenya. World Athletics was invited to be part of the delegation by the ORF, recognising the work that World Athletics is doing in this domain.

Global Refugee Forum pledge: Sport for Inclusion and Protection of Refugees

“In its capacity as world governing body of athletics, World Athletics pledges to mobilise its sphere of influence to support the inclusion of refugee athletes in athletics events around the globe. We commit to providing them safe sport, promoting gender parity in our selection, educating them on safeguarding and offering academic and sport scholarships. Through our sponsor, Asics, they will benefit from our value in kind kit provision and will be eligible like any other athlete to win prize money.

“Together with our stakeholders, we will pursue and advocate for more World Athletics certified refugee coaches and support staff. We will offer media training courses for refugee athletes. In collaboration with the Athletics Integrity Unit (AIU), we will be diligent on the wellbeing of refugee athletes under our programme and advocate running clean in the spirit of fair play.

“During our World Athletics Series (WAS) events, refugee athletes will be treated like their fellow elite athletes, and we will maximise their presence by offering them ambassadorial opportunities to promote the sport and share its impact on their lives. All expenses to our World Athletics Series events will be covered by World Athletics.

“World Athletics will serve as the team’s member federation, and the team will compete under the Athlete Refugee Team flag.”

Four lessons to learn from back-of-the-pack runners

Let’s be honest–most of us won’t find ourselves standing on a podium anytime soon. While much of our attention is directed toward the feats of race leaders, their training regimens and the hurdles they overcome, we regular runners have accumulated invaluable experiences and insights that might escape those tearing up the front of the race course.

Back-of-the-pack runners merit acknowledgment. Spending more time traversing a race or event should not diminish one’s status as a runner. Here are three noteworthy skills that those bringing up the rear excel at–and that all runners can derive wisdom from.

1.- Resilience and tenacity for the long haul

Back-of-the-pack runners demonstrate unmatched resilience, confronting identical course challenges and distances as their swifter counterparts but enduring for more minutes, hours, and, in the case of ultras, sometimes even days. The commitment to persevere and triumph over long periods of time underscores a special tenacity. While those on the podium may appear impressive as they swiftly navigate the course, enduring for extended hours to systematically navigate the same obstacles represents a distinctive and courageous achievement.

2.- A special spirit of camaraderie

In the rear of the pack, a unique camaraderie flourishes. This isn’t to diminish the incredible sense of community among front-runners, but the nature of swift racing often limits interactions like talking or cheering on fellow runners. When the goal is completing the distance rather than setting a record pace, runners find themselves more able to provide support, encouragement and understanding – a connection that often extends well beyond race day. The camaraderie shared among back-of-the-pack runners captures the essence of the running community. After all, it’s during these moments, not when pursuing a personal best, that you truly get to know your fellow runners.

3.- Appreciation for the journey

For runners at the back of the pack, the significance of the journey often surpasses that of the finish line–a sentiment that might sound cliché, but that resonates profoundly with those who’ve experienced it. Prioritizing a distance goal grants the freedom to immerse oneself in the process, enabling you to savour special race moments, relish the scenic beauty and appreciate the sheer joy of moving forward. This approach to running underscores the beauty of the journey, imparting a valuable lesson for everyone to seek fulfillment in the ongoing experience itself.

4.- Golden hour is the best hour

Many ultras celebrate something known as the golden hour–the race’s final hour, when back-of-the-pack runners are pushing themselves to cross the finish line. By this time, the leading runners have often returned to lend their support, and the crowds that gather are often larger than at any other point in the race. Witnessing these athletes harness every ounce of remaining strength to complete the race is a poignant experience, bringing tears to the eyes of everyone involved–from race directors and commentators to fans. The golden hour is a celebration of the unique skills and wisdom that the last runners have drawn upon to endure long hours and reach the finish line.

Spanish elite runner sacrifices result to aid Kenyan runner

In a heartwarming display of sportsmanship at the 2023 Málaga Marathon in Spain on Sunday, Ricardo Rosado of Madrid, poised to become the first Spanish finisher, sacrificed a top-five finish to assist his competitor, Evans Kimtai Kiprono of Kenya, in crossing the finish line.

As Rosado approached the final few meters, he refrained from overtaking Kiprono, who was struggling with physical exhaustion and trying to stay on his feet. Instead, Rosado assisted Kiprono, slowing his pace and grabbing his rival by the waist. Rosado accompanied Kiprono through the last steps, ensuring he completed the marathon ahead of him, in fifth place. Rosado finished sixth.

While Rosado was awarded €1,000 for being the top Spanish finisher in 2:14:23, he sacrificed an additional €500 for fifth place to aid Kiprono. In an interview with Málaga Hoy, Rosado had no hesitation, stating, “The marathon is an experience, and he has been better than me throughout the day, so I thought he deserved to be fifth at the finish line. You identify with your rival; I would do it again.”

Race officials commended Rosado’s gesture. Javier Aguirre de Cárcer, Generali’s director of communication, said, “The gesture by Rosado just meters from the finish line to help a Kenyan athlete demonstrates the solidarity and values that make this sport great and with which we feel identified.”

According to El Mundo, Kiprono was immediately escorted to the hospital after finishing the race in 2:14:22, due to dehydration.

The race organizers acknowledged Rosado’s sportsmanship by awarding him the €500 corresponding to fifth place, even though he finished sixth. This was in addition to the €1,000 that he won for being the top Spanish finisher.

Boston Marathon unveils Olympic-inspired 2024 Celebration Jacket

On Friday, Adidas and the Boston Athletic Association (B.A.A.) unveiled the highly anticipated Celebration Jacket for the 2024 Boston Marathon. And as they say, beauty is in the eyes of the beholder.

The jacket, designed by Adidas, is a tribute to the historic marathon and holds symbolic significance for the 2024 Olympics in the French capital. According to the B.A.A., the colour scheme is a harmonious blend of red, white and blue, drawing inspiration from the French flag and the upcoming Paris Olympic Games in August.

The 2024 jacket is different than some of the more recent and traditional Boston Marathon designs with its unconventional tri-colour look, showcasing two contrasting colours on the sleeves and body. Rather than drawing direct inspiration from the French flag or the upcoming Paris Olympics, we think the jacket bleeds the vibrant styles of the 80s. This is also the first year the new title sponsor, Bank of America, is featured on the jacket–below the B.A.A. logo crest. 

Adidas points out that they’ve incorporated softer shades of red and blue, complemented by the B.A.A.’s distinctive blue and gold colours. This infusion of Boston-centric colours adds a “local touch” to the design, celebrating the achievements of the marathon runners. The Celebration Jacket will be released online exclusively at www.adidas.com on December 15 (U.S. only).

“The Boston Marathon is a pinnacle moment in the sports world,” Jennifer Thomas, VP of global sports marketing at Adidas. “We wanted to honour the marathon while nodding to what will undoubtedly be a pinnacle moment in not just running but sport this summer, as thousands of athletes make their way to Paris.”

We are almost four months from the 128th running of the prestigious Boston Marathon, scheduled for Patriot’s Day on Monday, April 15. An astounding 33,058 qualifiers applied to get into the 2024 race, setting a new record, which led to the largest cutoff time in Boston Marathon history (in a non-pandemic year), at five minutes and 29 seconds. 

Kelvin Kiptum delivers acceptance speech in Swahili after clinching World Athlete of the Year award

Kiptum achieved his world record in Chicago back in October which boosted his chances of winning the maiden World Athlete of the Year Outside Stadia award.

World marathon record holder Kelvin Kiptum delivered his speech in Swahili after winning the World Athlete of the Year for out of stadia events award.

Kiptum achieved his world record in a World Athletics Platinum Label road race, running 2:00:35 at the Chicago Marathon in October. 

Becoming the first athlete to break the 2:01 barrier in a record-eligible marathon, the 24-year-old Kenyan won the race by almost three and a half minutes and took 34 seconds off Eliud Kipchoge’s previous world record.

Just one year on from his marathon debut, Kiptum now has three of the seven fastest times in history to his name having also won the London Marathon in April in 2:01:25.

Speaking in Swahili upon receiving the award, Kiptum thanked his fans for voting for him as the athlete of the year.

“First of all, I would like to thank my fans for voting for me,” Kiptum told World Athletics.

“I have been awarded the World Athlete of the year and I want to thank you all so much.”

At the age of 18, in October 2018, Kiptum won the Eldoret Half Marathon with a time of 1:02:01

He then debuted internationally at the Lisbon Half Marathon in March 2019, finishing fifth with a new personal best of 59:54.

 In December 2020, he set a significant consecutive best in the event at 58:42, placing sixth at the Valencia Half Marathon.

In 2021, he ran 59:35 and 59:02 half marathons in Lens, France (first), and Valencia (eighth) respectively.

Kiptum ran his debut marathon in Valencia, Spain, on December 4, 2022.

With what was then the quickest closing half ever (60:15), he finished first with the current Course Record time of 2:01:53, becoming the third man in history to break 2:02.

He beat the 2022 world marathon champion Tamirat Tola, a pre-race favorite, among others.

In his debut at a World Marathon Major on April 23, 2023, Kiptum triumphed decisively at the London Marathon. Falling 16 seconds short of the World Record.

Faith Kipyegon named World Track Athlete of the Year

On Monday night at the 2023 World Athletics Awards in Monaco, Kenya’s Faith Kipyegon took home top honours, capping off her nearly flawless season. The double world champion was named World Female Track Athlete of the Year, a title awarded to her by the public, her peers and the World Athletics Council.

Kipyegon made headlines by breaking three world records in the 1,500m, mile, and 5,000m events, in addition to clinching two world championship titles at the 2023 World Athletics Championships in Budapest. She successfully defended her world title in the 1,500m and won her first world championship over 5,000m, facing one of the deepest fields in the event’s history.

This historic achievement marks the first time a Kenyan woman has received the prestigious award since its inception in 1988. The previous winner was U.S. 400m hurdler Sydney McLaughlin-Levrone in 2022.

Throughout 2023, the 29-year-old mother pushed the boundaries of distance running, accomplishing feats that fans of the sport considered nearly impossible. Kipyegon became the first woman to complete the 1,500m in under three minutes and 50 seconds (3:49:11) and achieved another milestone by also becoming the first woman to run a sub-4:10 mile, clocking in at 4:07.64 at Monaco Diamond League in July.

For the first time ever, World Athletics split the Athlete of the Year award into three disciplines: track, field and non-stadia.

Yulimar Rojas of Venezuela won the Women’s Field Athlete of the Year, winning her fourth consecutive world championship title in the women’s triple jump and her third-straight Diamond League title. New women’s marathon world record holder Tigist Assefa of Ethiopia won the non-stadia award. Assefa shattered the women’s world marathon record at the 2023 Berlin Marathon, running an unbelievable 2:11:53, breaking the previous record by nearly two and a half minutes.

World Athletics said in a press release that their decision to divide the award into three categories came from fans and council members when they commented that it was “incredibly hard” to limit the vote to just one athlete.

Solidify strength and speed with these go-to workouts for every runner

Running workouts don’t have to be complex to yield results. If you’re not in the mood for navigating through a workout with varying splits and paces, consider pulling one of these straightforward, go-to sessions from your arsenal.

Whether you’re new to running, or a seasoned athlete with a collection of medals, you can customize the interval lengths to match your skill level. If you’re looking for even more intensity, increase your effort or extend the duration of the more challenging segments, or alternatively, reduce the recovery periods.

Simple interval repeats

Warm up with five-10 minutes of easy running or fast walking, and insert some dynamic running drills after your legs are warm (all levels).

For beginners::

Run at a sustainable pace for one minute, followed by two minutes of brisk walking to recover (always feel free to extend the recovery time to three minutes, or shorten your running time to 30 seconds).

Repeat for 20-30 minutes.

Intermediate:

Run at a moderate pace for two minutes, followed by one minute of easy running.

Repeat for 20-30 minutes.

Advanced:

Run at a hard pace for three minutes, followed by one minute of easy recovery running,

Repeat for 20-30 minutes.

Cool down with five-10 minutes of easy running (all levels).

Heart-pounding hill workout

Warm up with five-10 minutes of easy running or brisk walking (all levels).

For beginners:

Find a gentle slope and briskly walk uphill for one minute, and walk downhill for recovery.

Repeat for 15 minutes.

Intermediate:

Run uphill for one minute at an effort that leaves you out of breath, and walk downhill to recover.

Repeat for 15 minutes.

Advanced:

Sprint uphill for 30 seconds, and jog or walk downhill for recovery.

Repeat for 15 minutes.

Cool down with five to 10 minutes of easy running or walking (all levels).

Everyone, from newbie to advanced, should follow a harder training day with a day of easy running or rest.

Kenya’s Bernard Kipkorir broke the course record at the 5th edition of the Mersin Marathon held on Sunday in Mersin, Turkey

The 27 year-old led a 1-2-3 Kenyan podium finish as he erased the old course time of 2:10.12 set five years ago by his compatriot Kenneth Kiplagat with a new course record of 2:09.33.

Kipkorir was followed in second place by Asbel Rutto who also ran under the old course in 2:09.46 with Hillary Kipchumba closing the podium three finishes in 2:10.11.

Hammington Kipchumba and Isaac Cheluko finished in fourth and fifth place in a time of 2:10.58 and 2:11.04 respectively.

Double delight for Kenya as Charles Mneria and Pamela Jepkosgei win men’s and women’s Malaga Marathon

Kenyan runners Charles Mneria and Pamela Jepkosgei triumph at the Malaga Marathon in Spain.

There was double delight for Kenya at the 2023 Malaga Marathon as Charles Mneria and Pamela Jepkosgei Rotich won the men’s and women’s races respectively.

Mneria entered the race with an impressive resume and did not disappoint.

With the second-fastest time on paper and a lifetime best of 2:09.07 achieved at the Münster-Marathon just months ago, Mneria was a force to be reckoned with from the start.

From the initial gun, Mneria led a formidable group of nine athletes, showcasing his impeccable form and race strategy.

They cruised through the 5km and 10km marks in a blistering 15:03 and 30:03, a pace that threatened the existing course record of 2:07.36 set two years prior.

However, it was at the 33km mark that Mneria unleashed his true potential.

With calculated precision, he made his move, leaving the leading pack behind and charging ahead solo for the remaining 9km.

The spectators watched in awe as Mneria crossed the finish line, securing not only the victory but also a new personal best of 2:08.54.

It was a stellar performance that added another title to the 27-year-old Nairobi Marathon champion ever-growing list of achievements.

Morocco's Abdelilah El Maimouni, the fastest athlete on the entry list with a time of 2:09.48, had to settle for second place.

Maimouni displayed remarkable determination but could not match Mneria's surge in the closing stages. Crossing the line in 2:09.48, he secured a hard-fought second place.

Musa Kiprop Mitei, another Kenyan talent, completed the podium, finishing third with a time of 2:11.31.

The race also featured top runners from around the world, with Jonathan Akankwasa of Tanzania and Spain's Ricardo Rosado Villaverde claiming fourth and fifth places in times of 2:12.34 and 2:14.23, respectively.

In the women's category, it was a Kenyan masterclass once again as Pamela Jepkosgei Rotich claimed the top spot with a time of 2:33:52.

Her performance was nothing short of extraordinary, as she exhibited unwavering determination throughout the grueling race.

Lilia Fisikovici of Moldova put up a fierce fight, finishing just seconds behind Rotich in 2:34:12, securing the second position.

Sweden's Hanna Lindholm displayed her prowess, capturing third place with a time of 2:34:50, while Vanessa Carvalho clocked 2:38:34 to secure fourth place.

Adding to Kenya's glory, Beatrice Jepkemei Cheburet crossed the finish line in fifth place with a commendable time of 2:42:47. 

Kenyans Paul Lonyangata and Cynthia Limo win Honolulu Marathon

Kenyans Paul Lonyangata and Cynthia Limo patiently waited before making decisive moves to earn convincing wins at today’s Honolulu Marathon in challenging conditions. High humidity and long stretches of strong winds, combined with the course’s notorious hills, led to slow finish times in the 51st running of this race, the fourth largest marathon in the United States.

The race began in the darkness at 5:00 am local time with a fireworks display. Dickson Chumba of Kenya, the designated pacer, set an aggressive early pace for men’s leaders, coming through 5-K in 15:17, which projects to a sub-2:09 time. (The course record is 2:08:00.) In his wake were Lonyangata, fellow Kenyan Reuben Kiprop Kerio, Ethiopian Abayneh Degu and a pair of U.S.-based Eritreans, Filmon Ande and Tsegay Weldlibanos.

Through 10-K, the pace was picking up, with Chumba –a three-time winner of World Marathon Majors races– in front at 30:25. Kerio had drifted back and was 19 seconds behind. But the pace started to lag on an uphill section between 13-K and 14-K and Kerio quickly regained contact with the pack. Meanwhile, Weldlibanos, who had been fighting the flu in the week leading up to the race, was the first casualty, dropping out around 15-K.

During a long stretch along Kalaniana’ole Highway the pace was lagging in the 5:20 per mile range and it was clear that this would be a tactical battle. “This is the graveyard of fast times,” Honolulu Marathon Association president Dr. Jim Barahal, riding in the lead vehicle, lamented of this notoriously windy stretch. “But it means we’re going to have a great finish.”

Indeed, the halfway point was reached in a modest 1:07:19. Chumba stepped off just before 25-K and moments later Lonyangata briefly surged ahead. The field came back to him within minutes, but as the course entered a less windy section, he made what would be the day’s decisive move. His pace quickened dramatically as he covered the 18th mile in 4:49. By 30-K (1:35:51) he had built a five-second lead over Kerio, with Ande another five seconds back. (Degu had dropped out some time after halfway, leaving only three men in the elite field.)

Lonyangata –who had finished second in his previous appearance in Honolulu in 2014, and owns a personal best of 2:06:10 from the 2017 Paris Marathon– continued to press the pace. Ande and Kerio were waging a back-and-forth duel for second place, and by 35-K, they were 21 seconds behind Lonyangata (1:52:14).

Lonyangata continued to look back for signs of danger, but a strong uphill surge as the course passed the Diamond Head volcanic crater for the second time kept him out of reach of his pursuers. “The hills you must run as hard as you can, you push uphill even if it’s hard,” he said.

He crossed the finish line in Kapiolani Park in 2:15:42. “When you prepare for everything you know you are ready,” said Lonyangata, who was cleared to compete again on May 25 after serving a 19-month suspension for using a banned diuretic (the Honolulu Marathon has drug testing). “And when you decide when to make the move, you have to go hard.”

Ande made up some ground in the final miles, despite dealing with pain in his foot, and finished 19 seconds back in 2:16:01.

Kerio, who finished second here in 2018 and has served as the pacer four other times (including last year), came home third in 2:17:32.

In the women’s race, Limo was making her marathon debut, and decided to wait slightly longer to make her move. For the early going she ran alongside Ethiopians Sintayehu Tilahun Getahun and Kasu Bitew Lemeneh, who was running her fourth marathon of the year. They hit 5-K in 18:17, then picked up the pace slightly through 10-K (35:59). There was no change at halfway (1:16:43) and 30-K (1:50:05).

Finally, after the 30-K aid station, Lemeneh began to slip behind. Limo and Getahun forged ahead, running together for the next 5-K segment. Finally, at 35-K Limo started to pull away. By 40-K her lead ballooned to a minute and 38 seconds. She cruised home in 2:33:01, running the second half slightly faster than the first and finishing more than two minutes ahead of Tilahun (2:35:16).

“When we got to 35 kilometers, I felt that I was still strong and I knew it was only seven kilometers that remained, so I had to do it by myself,” said Limo, the 2016 World Athletics Half Marathon Championships silver medalist. “I tried to push and push. I am so pleased.”

In addition to the high mileage she logged in Kenya during her build-up to this race, she credited the speed she sharpened while competing in numerous American road races this year, including wins at the Cooper River Bridge Run 10-K in Charleston, South Carolina, the Carmel (Indiana) Half-Marathon, the Toledo (Ohio) Half-Marathon and Philadelphia’s Broad Street Run 10 Mile. “I can say that it was not really so hard to do the marathon,” she said. “It is a matter of making up your mind that you can do the training. And I am so happy that I did that.”

Bitew (2:36:04) held on for third, and Japan’s Yukari Abe, who finished tenth in her country’s Olympic trials in October, took fourth (2:47:32).

Lonyangata and Limo earned $25,000 for their victories, along with a flashy gold medal worth nearly $15,000. They both credited hearty support from fans along the course as well as the throngs of mass-race runners, who were going in the opposite direction on the out-and-back course. (One enthusiastic participant encouraged Lonyangata with an enthusiastic cheer of “Go get that money!”)

“The other runners were so good,” a smiling Limo noted. “They were cheering, they were making us move faster.”

There were 15,594 starters this year, up from 14,645 in 2022.

The companion Start to Park 10-K was run contemporaneously with the marathon, with 6,976 starters and 6961 finishers. Joshua Williams was the fastest athlete in 32:02, but not far behind him was Molly Seidel, the 2021 Olympic bronze medalist in the marathon.  Seidel clocked 32:25 and was the fastest woman on the day.  She, and training partner Jessa Hanson, were using the race as part of their humidity training for February’s U.S. Olympic Team Trials Marathon in Orlando, Florida.

“It’s so cool to come out and have the whole energy of the marathon around you,” said Seidel, who finished eighth at the Chicago Marathon two months ago. “This is such a fun vibe. I love to come out and race in Hawaii. Honestly, we wanted to get some good humidity racing, get a nice quicker tempo and then settle in. Coming out today was exactly what we needed. I love racing in humidity.”

Homefield advantage leads Joseph Hale to second BMW Dallas Marathon win in three years

Home-field advantage played a crucial role in Joseph Hale’s victory in the 52nd running of the BMW Dallas Marathon on Sunday.

The 30-year-old resident of West Dallas made up half of a one-minute deficit at White Rock Lake, and three miles from the finish line made a final move to win for the second time in three years in 2 hours, 24 minutes and 53 seconds. All times are unofficial until certified.

“I’ve run that loop around White Rock so many times, so I know every single step,” said Hale, who grew up in Grapevine and attended Dallas Baptist.

“I knew it was downhill after Mile 23, and when I looked back a mile later, I couldn’t see anybody.”

Hale, the eighth consecutive American men’s winner, credits his sister Sarah for being the role model who influenced him to run.

“She ran in high school and I wanted to be like her," he said.

A week earlier, Hale ran a marathon in Sacramento, Calif., and was disappointed with his performance.

“I was hungry for more today,” he said.

Women’s marathon champion Jill Wolf manages to train every day despite owning a pet supply business with five locations, none of them closer to Dallas than 130 miles. That translates into a lot of travel time.

All of the training has helped Wolf whittle 50 minutes off her time since 2017, and led to a personal-best 2:51:47 on Sunday, almost eight minutes faster than the next runner.

Originally from Cleveland, Wolf has called Dallas home the last seven years and got married two months ago.

“I thought I might have a chance today," Wolf said. “The weather was the best we’ve had for running. I trained hard for it."

There was some confusion after the race because a time faster than Wolf’s had been electronically recorded, but after further investigation and some anxious moments Wolf was declared the winner.

Why Do I Get So Itchy When I Run?

Here’s what experts say about the causes of that uncomfortable, tingling sensation and how to cope with it.

As a runner, you try to prepare for everything: You have a waterproof jacket for that 60 percent chance of rain, anti-blister socks, and a supply of gel packs for Saturday long runs. However, something that you may be less prepared for is relentless itching and tingling.

Known as “runner’s itch,” this sensation makes hitting the road uncomfortable for many runners, especially those just starting out or getting back into a running routine. 

“Runner’s itch wasn’t something that was particularly researched and documented before the 1950s, but it’s been consistently described in literature in some way since about the 70s,” says Braden Romer, Ph.D., an associate professor of exercise science at High Point University in High Point, North Carolina. “We’ve seen the prevalence go up as there are more individuals taking part in physical activity. I run into it quite often when dealing with athletes.” 

If you want to run more but can’t stand the urge to stop and scratch, here’s what to know about runner’s itch and how to soothe it.

What causes runner’s itch?

The causes of runner’s itch may range from minor inconveniences to more serious health conditions. Although more research is needed to fully understand what triggers this sensation, here are five potential causes. 

1. Dry or Irritated Skin

Both humidity and dryness in the air can lead to runner’s itch. 

“If you sweat a lot or if it’s very humid or raining, and your clothes get wet, you run the risk of skin irritation or itchiness,” says Melissa Kendter, C.P.T., a Philadelphia-based United Endurance Sports Coaching Academy (UESCA) running coach. 

Meanwhile, another common cause is dry air and dry skin. Friction from running can exacerbate this and cause unpleasant itching.

“Some research has suggested hydration is a factor as well,” says Romer. “If you’re not drinking enough water, your skin gets dry and itches. When you begin to workout, especially with workout clothes, that may trigger an effect as well.”

Running can also exacerbate eczema, a group of inflammatory skin conditions that lead to issues like itchiness and dry skin. 

“If you’re prone to eczema, exercise might make it worse,” says Minneapolis-based William Roberts, M.D. chief medical officer of the American College of Sports Medicine and former director of the sports medicine program at the University of Minnesota Medical School. “If you notice a skin rash, talk to your doctor.”

2. Histamine Release

A predominant theory behind runner’s itch is a histamine release at the onset of exercise, says Romer. Aerobic or endurance exercise can generate a localized anaphylactic reaction within the exercised muscle tissue, which causes histamine release, per a 2017 study in Exercise and Sport Sciences Reviews. 

“There’s some research to suggest that the itching may be related to histamine release at the onset of exercise, particularly in high-intensity exercise,” Romer explains. “If somebody hasn’t been working out or running, or they haven’t warmed up and jump right into a high-intensity workout, that may be triggering a greater histamine release from within the muscle cells.”

This histamine release, in turn, could cause that uncomfortable and itchy feeling. 

2. Blood Vessel Expansion

When you run, blood flow increases to your tissues, causing vasodilation (the widening of blood vessels). One theory is that the increased size of your capillaries causes an itching sensation.

“The capillaries start to expand, which may send a triggering response to some of the nerve fibers around that area,” says Romer. You may be more prone to this if you haven’t run for a while or are just starting out.

“This typically can happen for newer runners or ones getting back into the routine of running, because their bodies aren’t adept at this process,” says Kendter. “If your fitness routine has been put on the back burner for some time, you have a higher risk.”

However, this theory does have its skeptics. Romer adds that there are multiple pathways that have been proposed for runner’s itch and the symptom is not well understood. This was evident even in the differing opinions among the experts we spoke to—Roberts, for instance, has doubts that vasodilation could cause itching.

The bottom line: Though runner’s itch could potentially be related to blood flow, more research is needed to fully understand the mechanisms behind this process.

4. Exercise-Induced Urticaria

In more rare cases, allergic responses to exercise can cause severe symptoms. Exercise-induced urticaria is a rare clinical condition that causes flushing, itchiness, and hives after a workout, per a March 2022 single case study in Cureus. A minority of patients can even develop anaphylaxis, which is a severe, life-threatening allergic reaction. 

“Exercise-induced anaphylaxis can cause a fast heart rate and potentially the swelling of the throat and blocking of the airways,” says Roberts.

About 30 to 50 percent of exercise-induced anaphylaxis is food dependent, meaning it only occurs with the combination of a specific food and exercise, per another single case study, published in 2017 in Canadian Family Physician. 

Many different types of food have been found to have a triggering effect, including wheat, shellfish, nuts, tomatoes, peanuts, fish, pork, beef, mushrooms, hazelnuts, eggs, peaches, apples, milk, and alcohol.

If you suspect you’re experiencing urticaria, it’s important to see your physician to start a treatment program. This could include taking antihistamines before you run and carrying an EpiPen with you. If you do experience allergic reactions, it’s best to run with a buddy who knows how to help if you have a reaction. 

People with severe cases of exercise-induced urticaria may need to avoid certain types of exercise and foods (or, rarely, exercise altogether). 

5. Cholinergic Urticaria

Another condition that could be the cause of itching is cholinergic urticaria, which is characterized by itching and/or a stinging pain, redness, and bumps. 

Think of this as a heat-triggered reaction: Symptoms develop after an increased body temperature has been stimulated repeatedly, such as through exercise, per a 2023 review in the American Journal of Clinical Dermatology.

“This is also pretty rare,” says Roberts. “It’s a response to the skin warming that occurs with running.” 

Cholinergic urticaria is often associated with serious symptoms like anaphylaxis and severe pain. This condition comes on very quickly and may also involve an antihistamine treatment plan. Your doctor may conduct testing to confirm that you’re experiencing cholinergic urticaria, which may involve raising the body temperature through exercise on a treadmill or stationary bike. 

Who’s most prone to runner’s itch?

When it comes to everyday runner’s itch that’s not related to a more serious medical condition like exercise-induced urticaria or cholinergic urticaria, runners who are just starting out or who haven’t exercised in a while may be more likely to experience it. 

“I’ve seen this with athletes who have taken time off,” says Romer. “My wife also struggles with runner’s itch quite a bit. If she takes some time off from high-intensity runs for a bit, especially in the winter, it really gets after her for the first few workouts.” 

If the itching is due to dry skin, factors like age, climate (think desert-like climates with low humidity or cold climates with heavy wind), genetics, or health conditions like eczema or diabetes can play a role, per the Cleveland Clinic. You may also experience more dry, itchy skin during the winter or if you’re not drinking enough water. 

How can you sooth runner’s itch?

For many people, runner’s itch will fade away with regular exercise, unless it’s a symptom of a more serious condition. “It generally subsides relatively quickly after several workout sessions or modifying hydration intake,” says Romer. 

You can also aim to soothe runner’s itch by properly easing into your run.“Do a good warmup so your body has a gradual increase in temperature and the blood gets flowing to the muscles in advance, rather than a rapid increase,” says Kendter.

Try to keep running throughout the year: Although the first couple of weeks may feel uncomfortable, if you stay consistent and allow your body to adapt to your routine, you’re less likely to experience the itch. 

Staying properly hydrated and using a moisturizer to soothe dry skin can also help. Roberts recommends moisturizing creams like Vanicream, which is available over the counter. 

All of this said, talk to your doctor if runner’s itch continues for you or if symptoms are severe—say, it’s accompanied by rash or hives, is extremely painful, or continues/worsens over time.

“If it becomes a chronic response, where you’re not seeing a diminished response even if you’ve been able to regularly exercise, see a physician,” says Romer. 

6 Tips for Runners Who Are Sick of Stressing About Food

For many runners, taking the stress out of eating means changing the way you think about food and your body.

n a culture that’s obsessed with thinness—and a sport that tends to idealize leanness—it can be hard to know what a healthy relationship with food even looks like. There’s no shortage of self-proclaimed “wellness experts” touting habits like intermittent fasting, clean eating, and macro counting, as the keys to health (read: weight loss). And while these methods may work for certain individuals under specific circumstances, for most of us, especially runners, they’re often unsustainable and unhealthy. 

While these behaviors are generally considered normal and even admirable, it’s a “slippery slope” toward disordered eating at best, and an eating disorder at worst, says Jill Merkel, a registered dietitian specializing in sports nutrition and disordered eating. According to the National Eating Disorder Association, 35 percent of dieters will become pathological dieters, and of those, up to a quarter develop an eating disorder. 

So what’s a runner to do? We talked to experts to find out what it means to have a healthy relationship with food, why it matters, and how to get there. 

What does it mean to have a healthy relationship with food?

A healthy relationship with food is one where you base your food choices not on rules, restrictions, or how you want to look, but instead on how you want to feel. That means eating enough to satisfy your your hunger cues and fuel your training, choosing the types of food that support your overall health and wellness, and feeling free to eat in social situations—even if you’re not necessarily hungry. 

Honoring your hunger cues is key, says Stephanie Roth-Goldberg, a psychotherapist whose specialties include sports psychology and eating disorder recovery. At the same time, there are plenty of times where it makes sense to eat even when you’re not hungry. 

Fueling for performance means eating before, after, and sometimes during long and/or intense workouts, regardless of hunger. And regardless of your training volume or intensity, there are times your schedule should take precedence over your appetite. If, for example, your job requires you to work through a meal, taking care of your health means eating before your shift begins, regardless of whether you’re hungry at that time, says Roth-Goldberg. 

It’s also important to eat in a way that supports your overall health. What that looks like is different for each of us, but Roth-Goldberg suggests focusing not on the scale but on factors like your sleep quality and energy levels, and metrics such as blood pressure, blood sugar, and cholesterol levels. 

At the same time, one of the keys to mending (or maintaining) your relationship with food is giving yourself permission to fully enjoy it. You don’t have to be hungry to enjoy your aunt’s Christmas cookies, your grandmother’s latkes, or a slice of birthday cake among friends—and you don’t have to work out to “make up for them,” either. 

Meanwhile, “it’s been proven that socializing is really important for mental health,” Roth-Goldberg explains. “So having the freedom and flexibility to say yes to an invite to a dinner party or brunch with your friends supports health in a more global way.”

Why should runners care about developing a healthy relationship with food?

A healthy relationship with food makes life more enjoyable, full stop. “When food isn’t a stressor, we can be present with our friends and family,” says Roth-Goldberg. In addition to creating stress around social activities involving food (as in, practically every gathering), fixating on food often means underfueling—which can seriously interfere with your running and your mental and physical health. 

Underfueling puts you at risk for performance issues, including difficulty completing workouts, going into workouts feeling sluggish, postworkout soreness that lingers longer than usual, and experiencing a plateau or even a backslide in performance, says Merkel.

But it’s not just your running that suffers, says Merkel. Underfueling can mess with your hormones, resulting in issues like sleep disturbances, injuries, and illness. For women, an irregular period or the loss of your period is often a sign that you’re not getting the calories you need to support your training.

Strategies for Making Food Less Stressful

If you love the idea of making peace with food but aren’t sure how to get there, here are som­­e pro tips to get you started. Keep in mind, if you suspect you have a disordered relationship with food or an eating disorder, it’s important to seek treatment. A registered dietitian and/or psychologist can help you address any struggles you experience. 

1. Evaluate Your Current Relationship With Food

Before you start changing things up, take stock of your current situation, suggests Merkel. That means taking an honest look at how often you think about food, how much time you spend thinking about or preparing food, and noticing whether food brings you joy or whether you associate it with stress, anxiety, guilt, or shame. 

If you find your thoughts about food take over a lot of your headspace and interfere with work or your happiness, it may signal that it’s time to reevaluate your relationship with food, and a professional can help. 

It’s also worth looking at how often you weigh yourself and whether that number affects your mood or your eating habits, says Merkel. 

If the time and energy you spend trying to manage your food and weight are interfering with your mental health or your quality of life, it may be time to take a new approach. And if you do decide to change things up, if you’re tempted to return to the status quo, this “status report” will serve as a helpful reminder of why your old habits weren’t working for you.

2. Be Your Own Guinea Pig

If you’ve been focusing on weight loss to optimize your fitness, try taking a scientific approach, suggests Roth-Goldberg. That means paying more attention to how you feel during your workouts and less attention to the number on the scale. 

For example, if you typically run on an empty stomach, try having breakfast or a preworkout snack, and see what it does for your performance. 

Roth suggests looking at energy levels, heart rate, and/or speed, to see how those metrics compare to your fasted workouts. You might be surprised to see how much adding some preworkout nutrition or adding more carbohydrates into your diet throughout the day improves your performance. 

Regardless, it’s a good idea to base your fueling strategy on current data rather than assumptions. 

3. Tune into Your Self- Talk

“A lot of times, we’re not conscious of how we’re talking to ourselves,” says Roth-Goldberg. To get more familiar with your inner dialogue, suggests writing your thoughts down in a journal so you can look at them—and then challenge them if you need to. 

“Ask yourself, ‘would I say that to a friend? Is that, in fact, a helpful, motivating thought?” If the answer is no, find a way to reframe the thought so it’s still true, but also kind (or at the very least, not mean). 

For example, you could substitute “I ate a sleeve of Oreos because I have no self-control” with a non-judgmental thought like “I ate a sleeve of Oreos because I was craving something sweet,” or “I ate a sleeve of Oreos and now I feel bloated and tired.” 

4. Go into Social Situations With Intention

If restaurants, parties, and other situations where you’re not in control of the menu stress you out, try setting an intention before your next social gathering. 

Especially as we enter the holiday season—and all the parties, gatherings, gift baskets, and treats that tend to come with it—try focusing on what you want to experience at your next gathering, rather than the calories you’re going to consume. “Check if any stories you’re telling yourself about food align with that,” Roth-Goldberg says. 

If your intention is to enjoy the holiday, ask yourself what that means to you. “Food is so often a part of that,” says Roth-Goldberg. And often, enjoying the holiday means allowing yourself to enjoy food.

If your goal is to connect with and enjoy time your friends and family, but the noise in your head about calories is interfering with your ability to be fully present, coming back to your intention can help you redirect your attention on the present moment rather than your food anxiety. 

5. Declutter Your Social Media Feed

If you’re following accounts that feature fitness or weight loss tips, take a hard look at how that content makes you feel, suggests Merkel. If it motivates you to get out and move your body in a way that feels good, or to try a new recipe that looks interesting, great. But if it’s not sparking joy—as in you feel anxious, “less than,” frustrated, jealous, or any other un-fun emotion—it’s time to do some tidying. Go ahead and hit the “unfollow” button. 

You can also seek out accounts that inspire you without making you feel icky. Merkel suggests looking for profiles that include words like intuitive eating and health at every size. Other keywords to look for include body neutrality, non-diet, and joyful movement.

6. Ask for Help

If food were just fuel, this whole thing would be easy. But food represents comfort, connection, and so much more. And to make matters even more complicated, we’ve been exposed to conflicting (and often harmful) messages about food our whole lives. Which is all to say, if you’re struggling with your relationship with food, there’s no shame in asking for help. 

Working with a trained therapist, dietitian, or intuitive eating counselor means having someone in your corner who has the knowledge and skills to ask the right questions and offer accurate information and individualized support. If you’ve ever worked with a running coach, you probably already know what a difference professional guidance can make.

When you’re searching for the right professional, be on the lookout for certain credentials, says Merkel. “You want to make sure you’re not going to see somebody who is actually reinforcing diet culture behavior,” she explains. Look for someone whose bio mentions experience with disordered eating, eating disorders, or exercise obsession and who is aligned with intuitive eating, health at every size (or HAES), or body neutrality and takes a weight-neutral approach to health and fitness. And remember that you’re worthy of help—even if you don’t meet the criteria for a clinical eating disorder. “You don’t need a specific diagnosis in order to seek help,” says Merkel. Because at the end of the day, as Roth-Goldberg reminds us, “A healthy relationship with food enables us to have a healthy relationship with our bodies.” 

A Marathon Where Victory Isn’t Reserved for the Winners

CJ Albertson and Grace Kahura-Malang won the California International Marathon while dozens more fulfilled lifelong dreams to qualify for the U.S. Olympic Trials in their last chance

If there’s one race where the adage ‘To the victor go the spoils” does not ring entirely true, it’s the California International Marathon (CIM). The commanding wins of CJ Albertson and Grace Kahura-Malang were certainly deserving of celebration. But they shared in the sweet taste of victory with dozens more high-level runners on last Sunday morning.

For several minutes after Albertson stormed from behind to take the men’s race in 2:11:09 and Kahura broke the tape in the women’s race with a personal best of 2:29:00, the finish line exhilaration continued to build as numerous runners sprinted their way to the finish line on M Street, adjacent to the California Capitol Mall in downtown Sacramento. 

That’s because the winning prizes extended far beyond the $10,000 to something money can’t buy. American runners who could get to the finish line in time earned a qualifying berth for the 2024 U.S. Olympic Trials Marathon on February 3 in Orlando, Florida. That event will determine the six U.S. runners who will compete in next summer’s Paris Olympics, but it’s also a quadrennial benchmark of domestic distance running excellence, and the chance to run in it—especially for those who have no chance at making the Olympic team—is a badge of honor that lasts a lifetime.

Sunday’s CIM was the last opportunity to grab that proverbial brass ring, and as the time ticked down to the cutoffs—2:18 for men and 2:37 for women—41 runners realized dreams that had been several years in the making. That’s a considerably smaller number than the 109 runners who qualified four years ago, but the Olympic Trials are four weeks earlier this time around and many runners opted for earlier races.

To reach the lofty Olympic Trials qualifying (OTQ) standards, many runners had to face their inner demons as they accepted the physical, mental, and emotional challenge of running 26.2 miles faster than they ever have.

“It was very hard-fought,” said Mary Denholm, a Colorado runner who lowered her personal best by more than four and half minutes to finish in 2:36:28 and earned the OTQ time. “During the race, I tried to think as little as possible, but you know those little negative thoughts creep in. I kept saying to myself, Well, you’d be happy with a 2:37 or a 2:38, which is true, but I had to not allow myself to accept that and slow down. Marathoning is so hard. It’s a process. You really have to love the journey.” 

Celebrating its 40th year, CIM has developed a reputation as one of the best domestic races for elite and age-group runners seeking personal best efforts, whether that’s chasing an OTQ or Boston Marathon-qualifying time. The race’s point-to-point, net-downhill 26.2-mile course from Folsom to Sacramento amid Northern California’s typically favorably cool, dry early December weather is ideal for running fast for any of the 10,000 participants. But what makes fast times more likely is the communal effort of the large packs of runners at nearly every pace group.

With the Trials-qualifying deadline of December 5 looming, about 200 American runners lined up at CIM to specifically chase the 2024 OTQ marks. While a few have been training with the aid of sponsorships or trying to become professional runners, the majority were amateur runners who work full-time jobs.

For some—like first-time marathoners and twenty-somethings Charlie Sweeney, Christian Allen, Ava Nuttall, and Abbie McNulty—it was the initial opportunity to meet the mark. But it wasn’t the first rodeo for many others who were back after coming up short in previous years, including thirty-somethings Denholm, Noah Droddy, Allie Kiefer, and Chad Beyer. For some who are slowing with age, or on the verge of hanging up their racing shoes for bigger career pursuits, CIM might have been the final shot of their competitive running careers.

In the moments before the race in Folsom, the nervous energy of every elite runner was palpable as they did their final pre-race strides and stretches, each one carrying with them their own long backstory that brought them to the brink of their dreams. After a brief moment of calm on the starting line, the gun went off and the enticing challenge began.

“This was my shot,” said Droddy, a 33-year-old Salomon-sponsored pro from Boulder, Colorado, who had a breakthrough 2:09:09 runner-up performance at The Marathon Project in 2020 but, because of a variety of injuries, hadn’t finished a marathon since. “I qualified on the last day in 2016, and so this was another full-circle moment to try to do it on the last day again.”

For the next two-plus hours, every runner locked into the silent rhythm of their race pace—each with their own goal in mind—holding onto the cadence of the random runners nearby. This is all the while knowing that consistent effort would gradually transition from being smooth and tolerable to eventually becoming extremely difficult by the later miles of the race. 

Allen, a marathon rookie from Salt Lake City eager to make his mark, boldly opted to run off the front from the start with New Zealand’s Matt Baxter and Kenyan Milton Rotich, while Albertson, a Fresno-based runner who has been one of the most consistent elite-level marathoners in the U.S. for the past several years, looked calm and content as he ran just off the lead near the front pack. 

While many OTQ-seeking American women grouped together in the quest for a 2:33 to 2:37 finish, Kahura-Malang, a 30-year-old Kenyan runner who lives near Boulder, started quickly and tagged along with a much-faster group of men with hopes of breaking 2:30 for the first time.

“I really didn’t know how far I was from the other women, but I didn’t want to focus on that,” she said. “I just wanted to keep running fast.”

Achieving success in a marathon can be a fickle task—one that relies on equal parts sufficient training, optimal fueling, and mental tenacity. But the magic of an elite-level marathon, especially CIM during a pre-Olympic Trials year, can be tied to finding confidence running amid the collective rhythm of a pack of like-minded runners, at least until things get difficult at the crux of the race somewhere near mile 20. 

Maintaining race pace and grinding through the final miles is something every runner experiences, each one to varying success. That’s where inspirational mantras, acknowledging motivational words written on an arm, or a variety of other mental tricks come into play.

“We had a great group for a while, and then about 20 miles, it started to thin out,” said Jacob Shiohira, 27, from Bentonville, Arkansas. He sliced seven minutes off his personal best with his 13th-place, 2:16:34 finish to make the OTQ cut. “The last three miles turned into a grind, but everyone’s in the same boat, and that’s what makes it special.” 

The 26-year-old Allen, fresh off finishing an All-American track and cross country collegiate career at Brigham Young University, spent the summer racing shorter distances on roads and trails. He stuck with his gutsy strategy to lead the race until his legs began to tighten up at the 23-mile mark. Albertson had let Allen and Rotich get ahead of him on a few of the later hills in the race but patiently stayed within himself and seized the lead late in the race to open up a two-minute advantage before the finish.

Rotich finished two minutes after Albertson in 2:13:04 for second, followed by Charlie Sweeney, a 24-year-old runner from Boulder, who completed a stunning debut marathon with a third-place, 2:13:41 finish to earn the Olympic Trials-qualifying standard. After that, Baxter, a Kiwi runner who runs for NAZ Elite, put down a new personal best of 2:14:08, followed by Eritrea’s Amanuel Mesel (2:14:11). From there, Robert Miranda (2:14:43), Jerod Broadbooks (2:14:58) and Allen (2:15:01) led a parade of 27 American men who celebrated securing their OTQ times.

Droddy made it too, finishing 17th in 2:16:56, to earn one of the celebratory golden OTQ flags CIM handed out to each of the qualifiers.

“I didn’t care about the time at all, just as long as it was under 2:18,” said Droddy, who also qualified in 2016 and 2020. “I was just happy to get it done. It means a lot because now I know I can join my teammates at the Olympic Trials.”

More than four minutes after Kahura-Malang ran away with the women’s title, Kiefer (2:33:26) led the charge of a long string of American women who cruised in under the OTQ cutoff. Once a top American runner, the 36-year-old from Austin, Texas, hadn’t finished a marathon since she placed seventh in New York in 2018. Like a lot of runners, she’s been through a lot of challenges in recent years, including injuries, races she’s dropped out of (including the 2020 U.S. Olympic Trials in Atlanta), relocating to new cities, changing coaches, and general motivation.

“I’m back to the basics of having fun with it,” Kiefer said. “There’s no pressure right now. I just wanted to have a good experience, and it was a great experience. It feels validating to get back to the Trials. It’s just nice to go out there and do the part you love.” 

Nuttall, 22, was perhaps one of the positive surprises of the day. A senior at Miami University in Ohio, where she was the top cross country runner for the Redhawks this fall, she finished her debut marathon in third place in 2:35:09. After that it was Kaylee Flanagan, 28 who earned her first OTQ with a strong 2:35:24 effort to join her older sister and Asics pro Lindsay Flanagan in Orlando. After that it was professional trail runners Rachel Drake (2:35:28) and Peyton Thomas (2:35:42), who finished fifth, and sixth, respectively. (Drake is also the mother to 14-month-old son, Lewis.)

Nine more women earned the OTQ time—14 total—including Denholm, who finished 13th in 2:36:28.

But amid the joy of dreams coming true, there was also the heartbreak of near-misses. Tammy Hsieh sprinted to the finish just in the nick of time, crossing in exactly 2:37:00 to make the women’s cut, but moments later Gina Rouse (2:37:10) and Jennifer Sandoval (2:37:11) narrowly missed it and went home disappointed.

On the men’s side, Duriel Hardy dashed across the line in 2:17:56 to become the final men’s OTQ’er, but then Alexander Helmuth came across the line two seconds too late in 2:18:02. 

After a record 511 women qualified for the 2020 U.S. Olympic Trials Marathon in Atlanta—nearly double the number of male qualifiers—the women’s standard was lowered by eight minutes, down from 2:45 to 2:37. The new mark equates to a hefty 18 seconds per mile faster, down from 6:18 minute mile pace to 6 minutes flat. Denholm, who qualified in 2020 with a 2:42:02 effort at the 2019 CIM, was one of hundreds of women who spent the past several years trying to make that big leap. 

After running a personal best of 2:40:59 at the 2022 Boston Marathon, Denholm hoped to continue her progression and earn her qualifying time months ago. But the marathon is a fickle event because training never goes perfectly and something—injuries, work, life—always gets in the way. And sometimes everything goes right and it’s just not your day on race day.

After dealing with a torn labrum and then going through a divorce, career changes, and a move from California to Colorado, the 36-year-old running coach targeted last summer’s Grandma’s Marathon in Duluth, Minnesota—another domestic race on par with CIM when it comes to providing a competitive platform for elite and sub-elite runners to excel. 

But despite a good training block, Denholm struggled in that race and finished in 2:43:19. After that, she refocused her training with the help of coach and three-time OTQer Neely Gracey and set her sights on the September 24 Berlin Marathon, only to come down with COVID after she arrived in Germany. Not wanting to give up, she retooled her training one more time and registered for CIM as a last-ditch effort.

She was on 2:36 pace the entire way, running near-identical 13.1-mile splits of 1:18:17 and 1:18:11, but needed the encouragement of friend, Sofie Schunk, to get her through the final miles. Schunk, 31, of Albuquerque, finished six seconds ahead of her in 2:36:22.

“I went to a really dark place out there and had to fight through that,” she said. “It was awesome to have other women out there to go for it with and encourage along the way. I split some of my faster miles near the end, and I’ve never been able to do that, so that was a huge victory for me. I hope this can be encouraging to other women because I really think everyone is limitless. I’ve just worked really hard to get where I am and I just want others to feel encouraged.”