Running News Daily

Halifax man completes run across Canada in 99 days

Ryan Keeping ran from St. Johns to Victoria in 99 days to raise money for the Heart and Stroke Foundation.

As a touching tribute to one man’s hero, Terry Fox, and to support the Heart and Stroke Foundation, Ryan Keeping of Halifax has run across Canada in 99 days. On Sunday, July 7, Keeping completed his 7,386-kilometer trans-Canada journey in Victoria, running more than 75 kilometers daily and raising more than $200,000 for the Heart and Stroke Foundation.

Keeping began his journey on April 1 in St. John’s, intending to end in Victoria within 100 days. He says his goal was not to chase any records, but to meet amazing people, hear the stories of Canadians along the way and raise money for a cause close to his heart.

“This wasn’t about a record, a time, or bragging rights,” Keeping wrote about his achievement. “This was about Canada, the children, and the amazing people along the way. The interactions throughout the 99 days changed my life forever, and I thank everyone for that. I am forever grateful for this journey, and I hope we can all take a lesson from this, that anything is possible, whether you’re a couch potato or an athlete.”

Like his hero, Fox, Keeping had a reason for his cross-country run. Several of his family members, including his dad and his grandfather, have been affected by heart disease. Recently, both of his siblings have tested positive for the gene causing heart issues. His decision to run across Canada to raise funds and awareness was to help other families like his, who have been affected by heart disease.

Keeping ran through nine of Canada’s 10 provinces, holding meet-and-greets and running events as he passed major cities: Toronto, Winnipeg, Calgary and Vancouver. He celebrated his finish by pouring a jug of water from the Atlantic into the Pacific Ocean. “It’s what Terry wanted, and I’m happy to say I could honor my run for him,” said Keeping.

Marathon legend Catherine Ndereba finally explains why she retired unconventionally

Ndereba is widley regarded as one of the greatest female marathoners of all time, but she retired quite unceremoniously.

Marathon icon Catherine Ndereba has explained why she decided to retire without a lot of glamor back in 2012.

Known for her unparalleled achievements in the marathon world, Ndereba’s decision to step away from the sport without fanfare was driven by persistent health issues.

Between 2003 and 2008, Ndereba consistently finished in the top two in five successive global championship marathons. 

She twice won the marathon at the World Championships in Athletics and secured silver medals at the Summer Olympic Games in 2004 and 2008, making her Kenya’s first female multi-medalist. 

Her accolades also include four Boston Marathon victories and two Chicago Marathon wins. It was at the latter in 2001 that she broke the women’s marathon world record with a time of 2:18:47. In 2008, the Chicago Tribune’s Philip Hersh described her as the greatest women’s marathoner of all time.

Despite these incredible accomplishments, Ndereba chose to retire quietly in 2012. In an interview on the Safari Za Mabingwa show with comedian Obina on KTN News, Ndereba revealed the reasons behind her understated retirement.

“I stopped unceremoniously because I developed some problems. Just like with your car, as you continue driving it, you know it needs service. It may get in an accident or break something,” Ndereba explained.

A problematic ankle, which she had managed throughout her career, became overwhelming towards the end. 

“For me, I developed an injury that could not be fixed there and then. It is something that needs a lot of attention. I needed surgery but decided against it. I wanted to heal naturally,” she shared.

Ndereba’s right ankle ligaments were gradually torn over time. “I went to the doctor, who assessed and did all the images, including the MRI that showed exactly what was wrong.”

Despite the possibility of prolonging her career through surgery, Ndereba opted against it. “I did not want to have it. All that time in the hospital? And yet, I could not make a bigger name for myself after what God gave me. I was totally content,” she stated.

Ndereba’s decision to retire without seeking further medical intervention reflects her contentment with her illustrious career. Her legacy as a marathon icon remains intact, celebrated for her remarkable achievements and her graceful exit from the sport.

Timothy Kattam and Yuki Nakamura secured the victory in the Gold Coast Marathon

A diminutive 23-year-old Japanese surprise packet today smashed the ASICS Gold Coast Marathon women’s race record, stunningly in just her second marathon.

Yuki Nakamura came into Sunday’s race at the lower end of the top 10 but turned the form guide upside down with a 2:24:22 run that eclipsed American Lindsay Flanagan’s race record of 2:24:43 set in 2022 by 21 seconds.

It was the third fastest women’s marathon time on Australian soil, the other two fastest achieved by the gold and silver medalists at the Sydney 2000 Olympic Games.

Ethiopia’s Kumeshi Sichala (2:25:25) and pre-race favourite Kenyan Visiline Jepkesho (2:26:17) took the minor placings.

Nakamura’s out-of-a-hat record was achieved on a perfect-for-running Gold Coast morning alongside a record 10,000-plus fellow marathoners who competed on the day.

The men’s event was taken by Kenya’s Timothy Kattam in 2:08:52, six seconds ahead of Ethiopian Belay Tilahun (2:08:58) and Japan’s Kiyoshi Koga (2:09:22).

Nakamura said she had a slightly more conservative target time on the start line.

“I was aiming for a 2:26 result, that was my objective, however, to come here and win the race, I am so happy with the result,” she said.

Nakamura said she went with the early pace.

“In the beginning, it was faster than I anticipated but I was feeling great and enjoying the ambiance of the Gold Coast, so I just went for it and then I realised there was nobody else around and I was winning.

“At the 30km mark I wanted to drop off the group, but then it was downhill, so I tried to hang in there and catch up on the speed and when I got to the 35/36km mark it was good and I made my move.

“I have no idea how this feeling is, however later on I will feel the power of standing on the top step of the podium,” she said.

Second place Sichala said she was happy to achieve a personal best at her first ASICS Gold Coast Marathon.

“My race went to plan, it was good, and I am very happy,” she said

“I loved the people cheering along the course and I will come back to the Gold Coast again,” she said.

Jepkesho was happy enough with her debut appearance on the Gold Coast

“It wasn’t my personal best, but I felt good,” she said.

Men’s champion Kattam said he surprised himself with his first run in Australia.

“This is my first time coming to Australia, I am so grateful for today’s race, it was fantastic; I like the course, everything was well, I am very happy for the day. “It was about the win, [and] we were very tight over the ASICS athletes, it was a very tough race.

“[Our team tactics] come out during training and that is what motivates us,” he said.

“The pace was 3:01, 3:02, but then it went to 3:07 and that is when I decided to make a move, to control the speed, “This is a very good season for me; today I wanted to try for a podium, but I didn’t expect to win today’s race and I am very happy, and I am looking to be back in Australia next year,” he said.

Tilahun was happy with his run. “It was a personal best for me, so how can you not be happy with that?”

Third place Koga wanted to do it his way. “The last few races I haven’t done well in the marathon, so I just wanted to run the way it should be and stay steady and this was the result,” he said.

“The winner last year was Japanese, so I was aiming for first place but at least I am on the podium and for that I am grateful.

“Many people were cheering, and it was a really fun and enjoyable run,” he said.

The best Australian in the men’s race was Liam Boudin (2:13:56) who was eighth overall in his debut marathon while Victorian Sarah Klein (2:31:58) was the first Australian woman across the line and fifth overall in the women’s race.

Faith Kipyegon shares two reasons behind her record-breaking 1500m display at Paris Diamond League

Kipyegon reveals two reasons behind her record-breaking display at the Paris Diamond League, despite it only being her second race of the season which has been hindered by injuries.

Faith Kipyegon has offered an insight into the factors that have been fueling her seemingly nonchalant ability to dominate races.

Kipyegon, who launched her Diamond League season in Paris on Sunday, took the world by surprise as she shattered her own record in the 1500m, running 3.49.04, some seven microseconds faster than when she broke the record again in Monaco a year ago.

 Kipyegon showcased why she is a force to be reckoned with as she eyes a historic third consecutive Olympic gold in the 1500m. 

Speaking to Citius Mag, Kipyegon revealed the two crucial factors fueling her dominant display: belief in her training and the competitive push from fellow athletes.

1. Unwavering Belief in Training

Kipyegon attributed her record-breaking performance to her confidence in the rigorous training she underwent. Despite the long absence from the track, her belief in the hard work and preparation was unwavering.

 “I think it is all about believing in the training I have done so far. After I asked my coach what was possible in Paris, he told me, ‘Yeah, everything is possible, you never know, the training you have done (could reap reward),” Kipyegon explained. 

This confidence propelled her to execute her race strategy flawlessly, leading to her remarkable finish. “I came here and just believed in myself, executed it just to see what was possible. I came here and ran a world record in my first Diamond League classic of the season,” she added.

2. Competitive Push from Jessica Hull

Another significant factor in Kipyegon’s stellar performance was the intense competition from Australian runner Jessica Hull. Hull’s relentless pressure throughout the race kept Kipyegon on her toes, ultimately pushing her to new heights.

 Hull's impressive time of 3:50.83 not only set a new Australian record but also became the fifth quickest ever run by a female athlete. Reflecting on the race, Kipyegon expressed her admiration for Hull’s performance.

 “I was like, who is following me? But I turned back and saw Jessica Hull behind me. It was really feeling great to push each other towards the finish line. I am really really happy for her,” Kipyegon said. 

Hull’s presence and competitiveness provided Kipyegon with the energy and drive needed to break her own world record.

The Western States 100 and Hardrock 100: A Metaphorical Comparison

With the Western States 100 taking place last weekend and Hardrock 100 taking place next weekend, this is the time of year when all ultrarunners look to California and Colorado.

I’ve been privileged to run both of these iconic events, and in recent years, I have traveled to Auburn, California, and Silverton, Colorado, each year to spectate and volunteer. I’ve had the opportunity to observe and experience what makes these events so different from each other and yet, on some level, very much the same.

Vibes

I like to compare the vibes of Hardrock and Western States to rock concerts.

Hardrock is that concert that takes place in a modest venue with a few thousand seats, think the Beacon Theatre in New York City. Think of the last concert you attended that brought you close to the artist and allowed you to interact socially with other concertgoers. That’s Hardrock.

Western States, on the other hand, is the massive stadium show, think Kenny Chesney at Gillette Stadium in Massachusetts. These concerts take on a festival atmosphere and bring thousands of people out long before the concert is scheduled to start. Loud, chaotic, and celebratory, Western States shares the vibe with these large stadium shows.

Track Versus Cross Country

In my previous professional life as a high school principal I attended more than my fair share of track and cross-country meets. Over the years I made some observations that remind me of the difference between Western States and Hardrock.

Track meets are slick and fancy. Track athletes wear crisp kits and sleek shoes. Western States is track.

Cross-country meets are loose and in the woods. Cross-country runners are a ragtag group with unkempt hair and oversized kits. They know how to run they just do it a little differently. Hardrock is cross country.

Pace

Hardrock weekend moves at a pace akin to a small town. Sure, the runners up front need to move fast, and those at the back may feel the pressure of meeting the cutoffs, but by and large, the race moves at a laid-back pace. Runners spend time regrouping at aid stations, volunteers linger to chat and share stories, and race officials and veterans of the event make everyone feel welcome and embraced by the community.

The pace at Western States is more like New York City during rush hour. Intensely competitive at the front of the pack and challenging with tight cutoffs at the back, there is little time for dilly-dallying for anyone. It’s an intense, fast-moving pace, the rewards of which are a shiny belt buckle and big city memories to last a lifetime.

Community

Both events celebrate and embrace community. In fact, they both endeavor to nurture a sense of community in the many activities surrounding their events. Additionally, the phrases “Western States family” and “Hardrock family” are part of the language around each race.

As you might expect, Hardrock is a close-knit family — the kind where many still live in the same area, get together often, and share many common characteristics. The Western States family is a massive extended family that is spread around the world, getting together only occasionally and with disparate goals, attitudes, and temperaments. Both families share common connections but do so in very different ways.

Regardless of their differences in vibes, type of race, pace, and community, both Western States and Hardrock have earned their places on the top step of North American ultrarunning culture. In spite of, or perhaps because of, their unique characteristics, these two events have been able to stand the test of time, doing so in their own unique ways and on their own independent terms. As a result, they continue to be the two of the most sought-after events in American trail running and ultrarunning.

Does Running Make You Shorter? The Answer May Surprise You

Experts explain this physiological phenomenon.

Social media and online forums are full of tall tales, but this latest one had us scratching our heads: Some runners swear they’ve shrunk an inch or more because of their workout routine. 

Is that claim bogus? Not entirely. Keep reading for the long and short of this quirky physiological question.

Does running make you shorter?

The short answer: Yes, it actually does. Fortunately, though, it’s only for a brief period of time. “It is true that people potentially can lose height when they run,” Todd McGrath, M.D., sports medicine physician at Hospital for Special Surgery in New York City tells Runner’s World. “Middle- and longer-distance runners can experience this, but it’s a slight difference and seems to be very transient.”

How slight? Think less than a centimeter, according to older research. 

In the 1990s, researchers measured people before and after they ran six to 10 miles and established that they tended to lose 7 to 8 millimeters of height, Abigail Campbell, M.D., director of NYU Langone Orthopedics Center for Women’s Sports Medicine in NYC tells Runner’s World. “That effect was fairly similar between young and older patients; the older people actually lost less height, which is interesting,” she notes. 

Why does running make you shorter?

The exact mechanism responsible for running making you shorter is still unknown, says McGrath, but it’s likely due to temporary volume loss in the intervertebral discs—the spongy, gummy-like pads between each of the vertebrae that make up your spine. 

A temporary water loss in these discs was observed after running in several studies part of a new systematic review in the journal Sports Health mentions this phenomenon. “The short-term loss of running seems to be about 6 percent of disc height—though that doesn’t translate to 6 percent of your overall height,” he clarifies. “It’s a very small amount.”

“The bones aren’t changing as you run, but studies have found that the discs themselves can decrease about 3 millimeters total from the load of running,” says Campbell. That effect is most notable in the lumbar spine, a.k.a. your lower back.

Exactly what causes the diminished disc height is up for debate, says McGrath. “It could be compression sort of squeezing the discs or a fluid shift, we don’t really know,” he says. “There’s not great evidence into what the underlying mechanism is.”

What doctors do know: The shortening side effect is super temporary. “It’s been found to basically reverse after a night’s sleep,” says Campbell. The reprieve from gravity that lying down for seven or eight-ish hours is like R&R for your spine, giving the discs a chance to rehydrate and bounce back. That makes sense, notes Campbell: “I’ve been running for 25 years, and I’d be gone if I were truly losing every time I run.”

However, running does affect your height in another, more long-lasting way. “As we age, compression fractures of the vertebrae can happen, especially among older women,” notes Campbell. They aren’t always caused by trauma, such as pounding pavement, but by low bone density. These can cause the vertebrae to go from a nice square to flattened or a wedge—and that’s when people start to get a curved back,” Campbell explains. 

Multiple micro compression fractures like these can ultimately decrease your height by possibly an inch or two over a lifetime. While running may have something to do with these injuries, it’s likely more your hormones and genetics. “I haven’t seen any data that unequivocally pairs [running and micro compressions] together. If anything, running should be protective because it does help with bone density throughout the whole body,” says Campbell.

How much do you have to run to get shorter?

This is another detail that’s a little up in the air. “We know the slight decrease in height happens in marathon runners,” says McGrath. But you don’t necessarily need to be pounding the pavement for hours at a time for the effects to be measurable. In fact, young runners lost around six percent of their intervertebral disc height after only 30 minutes of moderate-intensity running, according to a study published in Medicine & Science in Sports & Exercise in 2012.

But again, that’s temporary and in truth, being a longtime long-distance runner may actually be good for your intervertebral discs—and maybe your height—in the long run. Middle-aged endurance runners who averaged more than 50 kilometers per week for 10-plus years showed less age-related decline in their lumbar intervertebral discs than non-runners in a PLoS One study published in 2020. On average, the runners had 20 percent greater disc height than others.

What other activities can cause disc-related changes in your height?

In general, people lose a slight amount of disc height every day whether they’re runners or not, McGrath and Campbell agree. The effect can be more prominent for those who are on their feet a lot throughout the day, adds McGrath, noting that “most people are tallest first thing in the morning.”

Besides running, other sports can have a similar temporary shortening effect. Researchers have also looked at swimming, weight-training, soccer, basketball, says Campbell. “Heavy weight training, running, and basketball were similar, with significantly decreased heights noted after each sport,” probably due to the load-bearing nature of them, she says. “The others didn’t have much of an effect.”

So, should you be concerned about running making you shorter?

In short, no. Running has a ton of great physical benefits, from burning fat and boosting your heart health to improving bone density. This side effect of running isn’t really a negative issue, just a weird thing that happens in our body, says McGrath. “The concerning thing for some people may be whether they’re going to get shorter over the long run from running, and the answer is no.”

You don’t need to hang from a pull-up bar or stretch like crazy to counteract the effect. But strength training or exercise that targets your core in particular is a good, proactive step, say McGrath and Campbell. “Runners tend to focus on running and not always core strength, but strengthening the back and the core is really important to prevent a lot of running-related injuries,” says McGrath. “In general, it’s great for injury prevention, back health, and overall health, too.”

Research Confirms Rotating Running Shoes Could Save You From Injuries—Here’s How Your Body Benefits

Having a shoe collection is not a frivolous obsession. Here’s how you could possibly benefit from having more than one pair of running shoes.

Once you’ve found yourself the perfect pair—you know the ones you want to spend every run in—it’s kind of hard to give them up. However, doing so could actually work to your advantage by keeping you healthy and strong for each run. 

“These days, a lot of people use one shoe for everything, and that puts you at risk for injury,” says Priya Parthasarathy, D.P.M., spokesperson for the American Podiatric Medical Association and partner at USFAS in Silver Springs, Maryland. Running, walking, and weightlifting all require different demands of your feet, so you’ll want to wear different shoes for these activities, she says. Plus, wearing one shoe for all of your workouts can increase the wear on the shoe, so they won’t last as long as you want. 

That’s where having a running shoe rotation becomes very helpful. Research and experts back up this idea, and it’s especially helpful to have a shoe rotation if you’re training for a long distance race like a marathon. Here’s what you need to know in order to build a running shoe rotation that meets all of your needs. 

Why do you need a running shoe rotation?

Naturally, running places stress on multiple parts of the body, including muscles, bones, and tendons, which can be good for you provided the stress is not too large or frequent that you can’t recover fast enough, says Andrea Myers, D.P.T., who owns a sports performance practice located in Westport and Ridgefield, Connecticut. 

”We know from many research studies that different running shoe properties expose the body to different stressors,” Myers says. “We know that minimalist shoes—those with a low or zero drop, flexible sole, and minimal to no stability features—increase the demands on the ankle, foot, and calf muscles, as compared to shoes with a higher drop, which increase the demands at the knee but reduces the demands at the foot and ankle.” 

A carefully crafted shoe rotation can possibly offset some of these demands. 

To identify characteristics that might contribute to the development of running related injury, a 2013 research study published in the Scandinavian Journal of Medicine and Science in Sport followed 264 runners over the course of 22 weeks. The study found runners who used more than one shoe, a term which they coined “parallel use,” had a 39 percent lower risk of injury. This suggests having more than one pair of running shoes can help you ward off injury. 

The reasoning behind it, if you have a cushioned shoe and you let a shoe sit for 24 to 48 hours, the foam in the shoe can de-compress before your next run, says Parthasarathy. 

How many shoes do you need in your rotation?

If you’re just starting out, you don’t have to worry about rotating your running shoes, instead, invest in one good pair of running shoes. Parthasarathy recommends finding a shoe with a flexible toe box, firm heel cup, and removable insoles. The one shoe should overall be comfortable to you.

The seasoned recreational runner who runs three to four miles, three days per week, does not need a rotation of four different shoes either, says Myers. Instead, Myers recommends two pairs of shoes that you can rotate every run. 

For marathon runners, racking up 35 to 60-plus miles a week with a variety of workouts (easy, long, and speed runs) on their calendars, Myers recommends keeping a shoe rotation of three to four pairs of shoes. This can include one to two pairs of shoes for easy runs and speed workouts, and one pair of shoes for long runs that can handle a variety of different paces. Your long run shoes can also double as a performance trainer, or a lightweight daily trainer, Myers says. 

What types of running shoes can you add to your running shoe rotation?

Here are three different types of shoes you can consider adding to your collection, according to Myers: 

Daily Trainer: These shoes are primarily for easy running, but can also handle different paces. you can use them to run strides or up-tempo long runs. Good examples of daily trainers include: the Brooks Ghost 15, Saucony Ride 17 or Guide 17, Nike Vomero 17, or Hoka Clifton 9.

Performance Trainer: Best for speed workouts, performance trainers are lightweight shoes that perform best at faster paces and can double as daily trainers as long as you feel comfortable in wearing them for longer distances. Plus, they tend to be more affordable than top-end race performance shoes. A few styles to consider include: Saucony Endorphin Speed 4, Topo Cyclone 2, Mizuno Wave Rebellion Flash 2, and Brooks Hyperion Max.

Racing Shoes: Commonly referred to now as super shoes, racing shoes tend to be more expensive and less durable, considering some shoes have a life expectancy of about 100 to 150 miles. This is why you shouldn’t do the bulk of your training in super shoes, instead you should take them out for a test run or two to ensure they’ll meet all your comfort needs on race day. Saucony Kinvara Pro, Asics Superblast, Adidas Adizero Prime x 2 Strung, and On Cloudeclipse are a few super shoes to consider.

How to find the right shoe to add to your rotation?

Before adding any a shoe to your rotation, you should consider if the shoe is a good fit for your foot arch (flat arch, high arch, or medium arch), running gait (neutral, pronated, or supinated), shoe size, preferred comfort level, and the terrain (treadmill, pavement, or trail) you’ll run on. 

“Building a running shoe rotation, especially if you run on different terrains, is important because the shoe wears in different ways,” says Parthasarathy. Meaning where you run will influence some of the characteristics you look for in a shoe. For example, running on hard pavement will require increased cushioning, whereas trail running calls for more stability and traction, she explains. 

If you want to change the type of shoe you’re training in, then the recommendation is to ease into the number of miles you try in the new shoe (i.e., don’t go for a long run in a drastically different shoe). 

You may experience some soreness if you transition to a different type of shoe, however, you shouldn't experience pain that lasts for days or interferes with your normal running gait pattern on subsequent runs, Myers adds. 

Lastly, you’ll want to get rid of your running shoes every so often due to wear and tear that may go unnoticed. ”We recommend you replace your running shoes, especially if you’re doing long distance running every six months or 300 to 500 miles, depending on how hard you are on them,” says Parthasarathy. If you can fold or bend your shoes in half, it’s often an indication the structure of the shoe and cushioning has been broken down, and it’s time for a change, she adds. As mentioned, the new high performance racing shoes tend to have a shorter shelf life when it comes to mileage. 

Who should avoid rotating running shoes?

There’s no need to rotate your running shoes if you’re only running a couple of times a week because you’re likely not racking up enough miles to overstress your tissues, says Myers. 

Also, don’t rotate running shoes if you have specific biomechanical or orthopedic needs due to injury, foot structure or shape. For example, runners who have arthritis that affects the big toe, a.k.a, hallux limitus, should prioritize running in shoes that can address this condition, which there are few of, Myers says. 

How to Maintain Your Running Fitness When an Injury Has You Sidelined

Follow this expert advice to avoid losing all those aerobic gains.Whether you’re nursing a serious injury, dealing with a nagging illness, or you’re too swamped with a busy schedule, every runner now and then comes up against a setback that keeps them from their regular pavement-pounding routine. A little time off won’t hurt you (in fact, some R&R might be just what the doctor ordered). But trade in your sneakers for the sofa too long and your fitness will quickly take a nosedive.

While a few factors play into exactly when your fitness declines, like your fitness level before you took time off and whether you stop exercising completely, metabolic changes can happen within just two weeks, Jeff Gaudette, owner and head coach at RunnersConnect tells Runner’s World.In 21 days of no activity, older research has found a 7 percent reduction in VO2 max, a marker of your fitness. That might sound negligible, but it could add minutes to your race times, Gaudette says. Newer research published in 2022 backs this up, saying VO2 max can decline as much as 20 percent after 12 weeks. 

But good news: Taking a total break from running doesn’t mean you have to wind up totally out of shape. Keep reading for expert tips about the best ways to cross-train, including the best non-weight-bearing exercises to do to keep up your aerobic fitness when you can’t handle impact. Plus, learn exactly what you should put on your calendar for the weeks you need to take off. 

One important note: If you are injured and need to stay off your feet, make sure you get your doctor’s clearance before 

Recognize When It’s Time to Take a Break from Running

A lot of times, you can run with various aches and pains as long as you’re giving yourself some TLC as you work through them—though it’s always good to check in with a doctor to be sure it’s safe to keep running. But there are, of course, injuries that require time off. 

Stress fractures are the most common injuries that sideline runners for extended periods of time, says Anh Bui, D.P.T., C.S.C.S., a former collegiate runner, physical therapist, and biomechanics specialist in Oakland, California. “The other reason someone may need to take time off is tendon ruptures, usually partial, which can require immobilization or surgery,” she says.

How long you have to take off with any injury will vary. Times even vary with a stress fracture, though you can expect to hang up your running shoes for at least a month and a half. “Time off from running depends on the location of the stress fracture and the severity, which we usually determine with an MRI,” says Bui. Fractures in the tibia (i.e., your shinbone) typically require six to eight weeks of rest, for example, while one in the femoral neck (at the top of your thighbone) takes 12 to 16 weeks of rest to heal. (A stress fracture in the latter is rare, accounting for only 3 percent of sport-related stress fractures, but is most common among long-distance runners, according to a 2017 review from the U.K.) 

Whatever time off your doc recommends, you have to stick to it, says Bui: “Run on a stress fracture too soon and you’ll risk delaying and complicating the healing process.” 

Figure Out the Type of Non-Weight-Bearing Exercise That Works for You

You might think there’s no cardio quite like running. But many other workouts can keep you in good aerobic shape while also going easy on your joints. “The best activities are going to be the ones that mimic running the most,” says Gaudette. 

His number-one pick is aqua jogging if you have access to a pool: It gets your heart rate up, mimics the posture and movements of running on dry land, and is non-weight-bearing. “Your pool-running form is like your regular running form, except you have a little more upright posture and lift your knees a little higher with less back kick,” he notes. If a pool isn’t in the cards, time on the elliptical is a close second (in terms of form). 

If your doc nixes all weight-bearing exercise, riding a bike or swimming are also good choices, says Gaudette. Cycling in particular helped improve 3,000-meter running performance and hip extensor strength among high-school runners in a 2018 study in the Journal of Strength and Conditioning Research. 

And when deciding what activity to fill your schedule for your weeks without running, it’s also important keep in mind what you enjoy, Gaudette adds: “If getting in the pool is logistically difficult or you hate it, but you love biking, then getting on the bike consistently is the better option.” Just be careful to stay seated on the bike: “Cycling is considered to be non-weight-bearing unless you ride out of the saddle,” adds Bui.Consider this more extension list of non-weight-bearing exercises to determine what’s right for you when you can’t run:

Aqua jogging

Cycling

Swimming

Rowing

Seated exercises

How to Schedule Cross-Training to Maintain Your Fitness

Look at the calendar and pencil in the runs you’d normally be doing—noting mileage or time, intensity (whether it’s an easy run or sprint workout, for instance). Then go back over the days and mark in what activity you’ll do in place of the run, aiming to move for the same amount of time you would’ve spent on your feet and hitting the same effort level. 

“So, if you run for an hour four days per week and one of those sessions is a harder workout/effort, I’d do the same with your cross training,” advises Gaudette. “Most people should be able to jump into this on week one.”

If you tend to gauge your effort by heart rate, it’s okay to keep that up—but it can be a little tricky because your heart rate can differ depending on the type of exercise you’re doing, says Gaudette. “In the pool, your heart rate is lower due to the water, and on the bike it can be harder to get your heart rate up because you’re not using your arms,” he explains. “RPE works just as well and is easier to adjust to different situations.”

Consider the Importance of Strength Building

You’ll want to add in a couple strength sessions per week, though you might need to take a couple weeks off before you do so; make sure to talk with your PT or doc about when you can start and what exercises to include, says Bui. A physical therapist should offer up moves to help you rehab that you can regularly include in your routine. Keep in mind that if you need to do non-weight-bearing exercises that would include only moves you perform while sitting or lying down.

If you have an injury like a stress fracture, consulting with your medical team is important because “the type of strength exercise you should do depends on the location and severity of your fracture—for instance, squats are not advised for someone on crutches recovering from a femoral neck stress fracture but can be okay for someone with a stable tibial stress fracture,” says Bui. (In any case, it’s best to work with a PT for any type of fracture.)

Working in some plyometrics the last couple weeks before you plan to run again is also a good idea, Bui adds, because it preps your body for the impact of running. But don’t do plyometrics before getting clearance from your doctor.

Bui also recommends scheduling time for mobility work. “Maintaining range of motion is extremely important when you have to be non-weight-bearing,” she explains—especially if you’re using crutches or a boot, which can cause joints to stiffen and muscles to atrophy. Talk with your PT for mobility drills and schedule a little time to work on them daily. 

Gudaf Tsegay, Lamecha Girma head Ethiopia's 43-athlete squad to battle Kenya in Paris Olympics

In the 2021 Tokyo Olympics, Kenya bested Ethiopia as the top African nation, finishing 19th overall with 10 athletics medals.

World record-holders Gudaf Tsegay and Lamecha Girma are set to lead a formidable Ethiopian squad of 43 athletes at the upcoming Paris Olympic Games.

The robust team comprising top-tier talent across various track and field events promises to offer fierce competition to their long-time rivals Kenya in the race for Olympic medals.

Tsegay will be competing in the 10,000 meters, 5,000 meters, and 1,500 meters events.

The 27-year-old athlete's standout performance at the Prefontaine Classic, where she shattered the world record in the 5,000 meters with an astounding time of 14:00.21, means she will be challenging rival Kenya's Faith Kipyegon who will chase two gold medals after winning the 1500m and 5000m.

The women's team also boasts an impressive lineup in the 800 meters, featuring Tsige Duguma, Habitam Alemu, and Werknesh Mesele, with Nigist Getachew as the reserve.

In the 1,500 meters, Tsegay will be joined by Birke Haylom and Diribe Wolteji, with Hirut Meshesha on standby. Medina Eisa and Ejgayehu Taye will support Tsegay in the 5,000 meters, with Freweyni Hailu as reserve, while Fotyen Tesfay, Tsigie Gebreselama, and Aynadis Mebratu will compete in the 10,000 meters.

The 3,000 meters steeplechase will see Sembo Almayew and Lomi Muleta in action, and the marathon team includes Tigst Assefa, Amane Beriso, and Megertu Alemu, with Gotytom Gebreslase as reserve.

On the men's side, the team is equally impressive as Abdisa Fayisa, Samuel Tefera, and Ermias Girma will compete in the 1,500 meters.

The 5,000 meters team includes Hagos Gebrhiwet, Yomif Kejelcha, and Addisu Yihune, with Selemon Barega as reserve.

Kejelcha will also contest the 10,000 meters alongside Berihu Aregawi and Biniam Mehari, with Barega again as a reserve.

Lamecha Girma, alongside Samuel Firewu and Getnet Wale, will vie for victory in the men's 3,000 meters steeplechase, with Abrham Sime as reserve.

Ethiopia team to Paris

Women

800 meters: Tsige Duguma, Habitam Alemu, Werknesh Mesele, Nigist Getachew (Reserve)

1500 meters: Gudaf Tsegay, Birke Haylom, Diribe Wolteji, Hirut Meshesha (Reserve)

5000 meters: Gudaf Tsegay, Medina Eisa, Ejgayehu Taye, Freweyni Hailu (Reserve)

10,000 meters: Gudaf Tsegay, Fotyen Tesfay, Tsigie Gebreselama, Aynadis Mebratu (Reserve)

3000 meters Steeplechase: Sembo Almayew, Lomi Muleta

Marathon:Tigst Assefa, Amane Beriso, Megertu Alemu, Gotytom Gebreslase (Reserve)

Men

1500 meters: Abdisa Fayisa, Samuel Tefera, Ermias Girma, Teddese Lemi (Reserve)

5000 meters: Hagos Gebrhiwet, Yomif Kejelcha, Addisu Yihune, Selemon Barega (Reserve)

10,000 meters: Yomif Kejelcha, Berihu Aregawi, Selemon Barega, Biniam Mehari (Reserve)

Men's 3000 meters steeplechase: Lamecha Girma, Samuel Firewu, Getnet Wale, Abrham Sime (Reserve)

Marathon: Sisay Lemma, Deresa Geleta, Kenenisa Bekele, Tamirat Tola (Reserve)

20 km Race walk: Misgana Wakuma

Five reasons why athletes engage in doping activities

This article provides a comprehensive list of 5 pre-disposing factors as to why athletes engage in doping.

Kenyan athletes have always placed Kenya on the world map with their impeccable performances but it is usually not an easy way to the top.

Some athletes are always forced to take the easier route to the top, fueled by different challenges in their lives. Doping has been a crisis in Kenya in the past few years but the Anti-doping Agency of Kenya is slowly changing the narrative and ensuring athletes run clean and fair.

Speaking during the Sports Journalists Association of Kenya (SJAK) Anti -Doping Seminar, Dr. Martin Sisa outlined the pre-disposing factors that force athletes to take the wrong route and engage in doping.

1) Financial reasons

Most of the athletes come from humble backgrounds and they believe the easy way out would be through athletics. However, most of the successful athletes would admit that success does not come in one day.

Some have had to work for years before their breakthrough, but some of the athletes, especially upcoming, want to have quick riches and one way of achieving the goal is through doping. Some athletes engage in the heinous activity to get good results and in turn get sponsors and publicity.

2) Physiological reasons

Physiological reasons also contribute to why most athletes engage in the heinous activity. Some athletes may be looking to change the outlook of their bodies and work on their physiological aspects for the short term.

According to research on the physiological implications of doping in sports, some short-term responses the body include an increased heart rate, the redistribution of blood flow, the transporting of oxygen to the active muscles, and removing of waste products such as carbon dioxide from the body maintaining body temperature, and regulating hormones.

These responses enhance the body’s ability to cope with the immediate demands of the current exercise bout. However, the kind of doping that changes physiological aspects of an athlete has long-term negative effects that include heart failure, heart attack, arrhythmia, stroke and even death.

3) Governance issues

Poor governance of an athlete is also a root cause of doping. Whenever an athlete has a poor management wit malicious goals, he/she might be forced to dope, either knowingly or unknowingly. When athletes select a management, it is necessary to do a background check and understand all the important information before making the bold step.

4) Individual interests

Other athletes are driven to dope by their individual interests. Different athletes have different goals and not all are able to achieve the goals set within the specific time.

This may force them to engage in doping, to ensure they beat their deadlines and meet their needs either financially, psychologically or emotionally.

5) Hunger to win immediately

Cultural reasons may also push an athlete into finding himself/herself on the wrong side of the law. The culture in most sports is usually centered on winning, driven by the pressure from fans and external factors.

An athlete might also want to achieve a lot in a short span of time and this may lead to them engaging in doping activities almost any cost.

Why does humidity makes running harder?

If you’re heading out for an easy run in muggy weather and your heart rate is skyrocketing, don’t blame your fitness level. External factors like temperature and humidity are most likely impacting your running efficiency and performance.

Humidity, in particular, plays a crucial role in affecting your heart rate and perceived effort. Understanding how humidity influences your running can be essential for optimizing your training and making the most of running in hot, humid conditions.

Understanding humidity 

Humidity is the amount of moisture (water vapour) in the air. When levels are high, the air is saturated with water vapour, making it harder for sweat to evaporate during exercise. This evaporation process is essential for regulating body temperature and optimizing performance. When sweat cannot evaporate efficiently, your body struggles to cool down, and your core temperature remains elevated. This means your heart has to work harder, pumping more blood to the skin’s surface to facilitate cooling through sweat evaporation.

This increased workload on the heart results in an elevated heart rate, even if your running pace remains unchanged. In other words, your heart has to beat faster to maintain adequate blood flow and temperature regulation, making running in high humidity more challenging.

Impact on running

It’s normal for your heart rate to be higher when you’re running in heat and humidity, but this can make running feel more strenuous and mean you feel fatigued earlier. If you’re training for a half-marathon or marathon and heading out for long runs in humid conditions, you might experience a phenomenon known as cardiac drift. This occurs when your heart rate gradually increases over the duration of a long run, even if your pace remains constant, making the effort feel harder over time.

To combat cardiac drift, start your runs well hydrated, and carry water with you. It’s also wise to avoid running too far from home, in case you run out of water. Many experienced marathoners tackle this by doing their long runs on a three- to five-kilometre loop, where they can set up a water station or access a water fountain. This ensures they have consistent access to water and can effectively manage their hydration.

Tips for managing humidity

Try to run during cooler times of the day, such as early morning or after sundown, when humidity levels are lower. Drink water during your run and wear cool, light, moisture-wicking clothing to help regulate your body temperature. If your heart rate remains elevated, consider slowing down the pace to allow your body to adapt to conditions. Training smart in humidity can pay dividends for fall road races.

Another approach is to leave the heart rate monitor behind and run by feel. These devices can sometimes do more harm than good by making you overly focused on numbers instead of tuning in to your body’s signals. Learn to listen to your body and pay attention to how you feel during your run. If you experience dizziness, nausea or excessive fatigue, stop running and seek water and a cooler (shaded) environment to recover.

By understanding how humidity affects your body and taking appropriate precautions, you can continue to enjoy the benefits of running while minimizing potential risks.

All the Benefits You Gain from Walking, Even if You Don’t Hit 10,000 Steps

Putting one foot in front of the other can help you live a healthier, happier life.

In the age of biohacking and complicated training protocols, it’s a good idea to periodically circle back to basics and remind yourself that exercise doesn’t need to be complicated to be effective. Sometimes, the best type of movement is the simplest, and it doesn’t get simpler than walking.

Yes, walking—the same physical activity you’ve been performing since toddlerhood. Back then, putting one foot in front of the other and moving your body from point A to point B was a thrill. Truthfully, you may never fully tap into that feeling of unencumbered freedom or primal joy again. Nevertheless, understanding the physical and mental health benefits of walking may inspire you to up your daily step count or squeeze in a quick stroll after dinner.

To convince you to do just that, we looked at the research and chatted with health and fitness experts for their thoughts on the benefits of walking. The next time you bump up against some confusing health advice or feel too overwhelmed to work out, consult this list. Then go for a walk. 

1. Blood Sugar Stabilization

Consistently, research has shown that even a leisurely 10-minute stroll after dinner can help regulate blood sugar levels. 

“The food that you eat is broken down in the stomach. Some of that gets broken down into different simple sugars and then sent to the bloodstream, and then that can be utilized in the muscles,” Todd Buckingham, Ph.D., exercise physiologist at PTSportsPRO in Grand Rapids, Michigan, tells Runner’s World. “Walking can help stabilize the blood sugar levels and not get that spike immediately after eating because the muscles are being activated and are going to uptake blood glucose.” 

While even slow walking will do the trick, there is some evidence that picking up your pace may further mitigate the risks of type 2 diabetes. The findings of a systematic review published in the British Journal of Sports Medicine suggest that the faster you walk, the greater the benefits. According to the included studies, frequently walking at a casual pace (less than two miles per hour) was associated with a disease risk reduction of around 15 percent. A faster “brisk” pace of between three and four miles per hour was associated with a 24 percent lower risk, and an even quicker pace was linked to a 39 percent risk reduction. 

2. Better Sleep

Walking, a low-impact exercise you can do daily, is “the single best way to improve sleep quality,” Michael Breus, Ph.D, clinical psychologist, sleep medicine expert, and founder of The Sleep Doctor, tells Runner’s World. 

In simple terms, walking tires the body and increases the naturally increasing pressure to sleep throughout the day. Research shows that physical activity also increases melatonin, a sleep-promoting hormone, regulates body temperature, and can help reduce stress, which can negatively affect sleep. 

If you’re having trouble falling asleep, Dixon recommends swapping your before-bed scroll sessions for an evening stroll at dusk. “Walking at night can be especially helpful when it comes to falling asleep. Natural light and avoiding screen time tell your body that it’s time to wind down,” he says. 

3. Healthy Weight Maintenance

“The amount of calories burned while walking depends on the speed and distance, but any amount of calories burned can help with your goal of maintaining or losing weight,” William Dixon, M.D., co-founder of Signos and Clinical Assistant Professor at Stanford School of Medicine tells Runner’s World

In one study published in the Journal of Exercise Nutrition and Biochemistry, clinically obese women who participated in a 12-week walking program (50 to 70 minutes of moderately intense walking three days a week) lost abdominal fat and showed improvements in their fasting glucose levels. Members of the control group, all of whom maintained a sedentary lifestyle, exhibited no significant changes. 

4. Stress Relief and Mood Regulation

There are reasons why taking a walk to “clear your head” actually works. “Walking can help with emotional regulation,” Craig Kain, Ph.D., a psychologist and psychotherapist based in Long Beach, California tells Runner’s World. “At times, our feelings get the best of us, and we find ourselves off-balance emotionally. Walking can increase levels of two neurotransmitters, dopamine, the ‘happy hormone,’ and decrease levels of cortisol, the ‘stress hormone,’ restoring our brains to a state of equilibrium.”

Kain notes that a regular walking routine can provide over-stimulated people a “time-out” for quiet self-reflection or allow isolated individuals to connect with others in their community. “A client of mine was depressed and housebound after COVID. Walking helped them gain confidence and a sense that they fit into the world again,” Kain says. “By just walking through their neighborhood, they began to feel less fear of other people. They loved dogs and began to say hello to the dogs and owners they saw along the way. Soon, their depression began to lift, and they looked forward to their walks, which became a daily practice, and [it inspired] the feeling of belonging in society.”

5. Reduced Risk of Dementia

Some research shows that getting in your daily steps—right under 10,000 is ideal—is associated with a reduced risk of dementia. But even less than half that amount could make a positive effect, according to a study published in the Journal of Alzheimer’s Disease. 

The authors of the cross-sectional study found that participants who walked at least 4,000 steps a day exhibited better cognitive functioning and had thicker medial temporal lobes (a part of the brain associated with memory) than individuals who accumulated fewer steps. Exactly how physical activity influences brain health isn’t entirely clear, but the authors suggest that the theory of “adaptive capacity model” may be at play. 

“This model suggests that during aging, the brain responds adaptively by diminishing capacity so as to reduce energy costs, leading to age-related regional brain atrophy and associated function,” they write. “Engaging exercise in late life can adaptively increase capacity, thus reducing the impacts of cognitive aging.”

“As a therapist who is very aware of the toll dementia takes on individuals, families, and extended families, 4,000 steps seems one of the best preventative mental health actions one can take,” Kain says. 

6. Boosted Recovery

While walking is accessible, beginner-friendly, and appropriate for older adults, it can also benefit athletes and individuals who enjoy intense exercise. 

“Personally, I like to use walking as a recovery tool,” Buckingham says. He explains that walking helps facilitate blood flow, which can help clear the byproducts of a tough workout and promote the repair of damaged muscle fibers. Walking can also help reduce postworkout swelling. 

Dixon notes that some avid exercisers, especially those who prefer high-intensity activities, are often inactive (or even sedentary) during the other 23 hours when they’re not in the gym. “Walking is an easy way to increase your exercise when you might be too tired for another tough workout,” he says. 

7. Inspiration to Move More

In and of itself, walking is an excellent use of your time, as evidenced by all the aforementioned benefits. But you may find that consistently hitting your daily step target leads to setting (and conquering) even more ambitious goals. 

“I think one of the biggest [benefits of walking] is that it just gets people used to committing to physical activity,” Dixon says. “Often this encourages them to choose behaviors we know are healthy in other aspects, like sleeping more and making healthier diet choices.” 

8. Easy to Stay Consistent

Compared to other types of exercise, walking has very few barriers to entry. It doesn’t require an expensive gym membership or sports equipment. You don’t need any special skills or training, and even those new to exercise or navigating health challenges can usually walk. “It’s low-impact, so you’re not going to get stress on the knees, ankle, and other joints that you might with running,” Buckingham says.

To get started with walking, all you really need is a pair of comfortable shoes. “Heck, you don’t even need a pair of shoes. You can walk around barefoot. Go for a walk on the beach,” Buckingham says. New walkers can start with a leisurely walk around the block and gradually add distance or pick up the pace. 

Finally, unlike other workouts, you can easily incorporate walks throughout your day—every walk doesn’t have to feel like a workout. You can walk while you take a phone call or during a lunch break. If you don’t have time for one 30-minute walk, you can split it up into two 15-minute walks or three 10-minute walk breaks. 

With a little planning, walking can become part of how you connect with friends, family, or pets. “I take my dog for a walk around the block, and we go for a walk around the block with family after dinner just to talk and get outside,” Buckingham says. 

Training Load Helps You Find the Balance Between Under and Overtraining—Here’s How to Measure It

Most wearables track this metric, but it goes beyond simply paying attention to stats. 

When it comes to running these days, wearables have become a part of the “uniform.” If you sift through race photos, you’ll probably see both recreational and professional runners looking down at their smartwatches at the finish line rather than glancing up to smile at the camera. 

While most smartwatches capture basic metrics such as activity duration, heart rate, pace, and time, not all can measure the physiological effect of workouts over time or what’s known as “training load.” But with the new Apple training load feature, watchOS 11 will join the ranks of Garmin, Coros, and Polar and start providing insights into this metric. 

So, if you’re considering buying a smartwatch—or you just want to better track your training and your progress—let’s learn about what training load is and how it can help or hinder your running.

What is training load?

Researchers of a scientific review published in Sports Medicine in 2017 define training load as the stress an athlete experiences after completing physical activities over a certain duration, most often a week. Another way to think about it is how hard you are physically working over time. 

Training load is comprised of both an internal and external load. Internal load refers to the physiological and psychological effects of exercise on the body such as heart rate and rate of perceived exertion during exercise. The higher the heart rate or the harder a workout feels, the greater the internal load. External load refers to quantification of the work completed, such as pace and distance.

Sara Manderscheid, RRCA-certified endurance run coach and founder of Elevate Your Running, describes training load as the amount of stress that flows through the body in a training session or training season. “Every day is going to be different,” she says, referring to both the physical and psychological workload an athlete feels with both easy and challenging workouts. 

Ric Rojas, head coach of Ric Rojas Running and coach with RISE Running in Boulder, Colorado—and father of pro runner Nell Rojas—highlights that both volume and intensity play roles in understanding an athlete’s perceived exertion. And that perception of exertion helps him determine whether training load is too high or too low. “Language and body language are the most important indices [of training load] that I use on a day-to-day basis,” he explains.

How do wearables measure training load?

Metrics used to estimate training load tend to differ among brands. For example, Garmin uses heart rate to estimate excess post-exercise oxygen consumption (EPOC), the amount of oxygen your body uses to return to homeostasis—a rested, refueled, and recovered state after a workout. 

In general, EPOC accumulation is higher for more intense workouts and lower for easy efforts. EPOC measurements over a seven-day period equal your training load for the week. So, the higher your EPOC measurements, the higher your weekly training load.

Both Coros and Polar use training impulse (TRIMP) to estimate training load. TRIMP uses heart rate and workout duration to estimate effort during a workout with higher heart rates presumably reflecting higher efforts and higher TRIMP. Unlike EPOC, TRIMP may not be as reliable in estimating training load for strength training sessions, because it relies on metrics acquired during a workout rather than after. 

Unlike Garmin, Coros, and Polar, Apple’s watchOS 11 will not provide a numeric value for training load. Instead, training load will be derived from workout duration and effort scores based upon a rate of perceived exertion scale from 1 to 10 with 1 equating to easy effort and 10 meaning an all-out effort. These scores can be generated automatically for 17 different workout types using an algorithm that incorporates age, height, weight, and performance metrics like GPS data, heart rate, and elevation. Scores can also be self-reported for any workout, a feature that distinguishes watchOS 11 from the rest of the pack.

After 28 days, the watchOS 11 algorithm establishes a training load baseline, and uses it to compare your training load over a seven-day period. The goal is to keep your seven-day training load or estimation of effort close to your 28-day baseline. 

Can I use training load to build my workouts?

You certainly can! Many wearables prompt users with recommended workouts to help maintain training within an optimal load. Visual cues and graphics can also help users identify when fitness and fatigue are not balanced, which is an issue because too much fatigue can lead to overtraining, whereas workouts that may not be as challenging may hinder the ability to improve fitness. 

Rojas uses heart rate data, pace, perception, recovery, and overall distance in a workout to generate the next workout (or workouts) and avoid overtraining. “I have to keep you healthy,” he comments. “I maintain an optimal training level to allow you to work out again without missing any time.” 

To ensure balance in both training and recovery, Rojas also prioritizes an athlete’s perception of their effort during a workout. He will have athletes repeat the same workout every four weeks and evaluate how they felt at the prescribed paces. If the workout feels easier with time, they are likely building fitness. This should also correlate with heart rate: As you become more fit, your heart rate will get lower at the same pace—proof that “the training is taking you to the next level,” he says.

Manderscheid also uses perception more than the numbers, stating that communication is one of the best tools coaches have. “I feel that the mind is such a huge piece to training as a whole,” she says. She also emphasizes that it’s a fine balance of ensuring you do enough to gain fitness but don’t go overboard and set yourself up for injury.

Following Rojas’s and Manderscheid’s advice, you can use training load to schedule your own workouts by paying attention to effort and/or heart rate throughout a workout and throughout your week as a whole. You want a majority of easy efforts (RPE around 5 or 6 and heart rate around 60 to 70 percent) and a few harder efforts, like tempos or interval runs, mixed into your weekly schedule. 

Keep in mind, if your typical paces start to feel hard or spike your heart rate, it could be an indication to lower your training load by taking an extra rest day or swapping a tempo run for an easy run. And if your typical paces start to feel too easy, it could mean you can increase your training load by adding more miles, faster paces, or another day of easy running.

Are there any downsides to tracking training load?

Metrics based upon algorithms have their pitfalls and training load is no different. Heart rate is one of the primary determinants of training load so anything that affects your resting heart rate (stress, sleep, etc.) can also influence training load. 

Apple’s training load is also dependent on an effort rating system comparing seven-day training load to a 28-day baseline. So, if you rate a tough workout as a very easy effort, your watch will assume you are training below your baseline training load, which may prompt you to increase your effort. If you continue to rate hard efforts as easy, you may set yourself up for insufficient recovery, overtraining, and injury (especially if the workouts weren’t truly easy). 

On the flip side, if you rate easy workouts as feeling hard, your watch will suggest you are training above your baseline, prompting you to decrease effort. As a result, you may not see fitness gains, because without a sufficient physiologic stimulus, you’ll likely plateau or lose fitness. 

Both Manderscheid and Rojas note that there is incredible potential for over and undertraining when following training load on wearables in isolation for your workouts and progress tracking. 

Manderscheid says training load is “one piece of the puzzle,” noting that it is easy for athletes to get bogged down in the analytics of their watch. “Can we stop, pause, and listen to our bodies? If we can connect a little bit more to that mind-body side of things, we are going to be stronger athletes,” she says.

What if you don’t have a wearable? How can you track training load?

If you don’t have a wearable, you don’t need to run out and get one; most of these devices are not cheap. Perceived effort—similar to what the Apple Vitals app is using to generate training load—is a free, easy, and reliable way to determine whether your workout is too easy, too hard, or just right.

Remember: You want a mix of both easy days and hard days on your calendar, without tipping too far in one direction. Both Rojas and Manderschied advise running easy efforts most days and incorporating harder efforts or intensities twice a week as a general guideline.

Manderscheid suggests going a step further than just mentally noting efforts and writing down how you felt at a particular workout. “At the end of the week, take a look, how did you feel: Did you feel good, strong, or terrible? Monitor that. Play around with it and experiment,” she explains.

Numbers are just a part of the puzzle in terms of how you can progress. “Keep the long view in mind,” Rojas says. Patience and perception work together to generate resilient, recovered runners capable of stacking training cycles. You can certainly be one of them, as long as you listen to your body—not just your watch—when it comes to your workout efforts and not going too hard or too easy all the time.

Olympic heartbreak: Sweden’s difficult selection policy bars top athletes

Swedish middle-distance runner Yolanda Ngarambe thought she’d done everything she could to qualify for Paris 2024 in the women’s 1,500m. She won her country’s national championship and was ranked inside the top 35 in the world in her event, yet the Swedish Olympic Committee (SOK) decided not to select her; this marks her second consecutive Olympic snub.

Ngarambe isn’t the only Swedish athlete frustrated with the country’s selection policy, which differs from the World Athletics policy. There are several others, including 3,000m steeplechasers Simon Sundström and Emil Blomberg, who both sat in qualification spots via the World Athletics rankings but were passed over for selection.

“This will be my second time qualifying for the Olympics and my second time being denied selection by the Swedish Olympic Committee,” Ngarambe wrote. “I ran the Olympic standard for Tokyo 2020 and qualified via the rankings for Paris. Make it make sense.”

How Olympic selection works

For Paris 2024, World Athletics introduced a new selection policy with 50 percent of qualification places based on achieving the entry standard for an event within the qualification period (July 1, 2023, to June 30, 2024) and the other 50 percent based on the World Athletics rankings.

World Athletics’ qualification policy is a strict standard that all countries must follow, but some nations have implemented their own rules to ensure they are only sending athletes who are a threat to reach a final or contend for a medal.

According to Sveriges Friidrottsförbundet, for an athlete to be considered for Olympic selection, they must have achieved a top 12 result at a major championship (i.e., Olympic Games, World Championship or European Championship). Bigger meets, such as the Tokyo Olympics or World Athletics Championships, carry more weight. Even athletes who don’t meet these exact quotas may be selected if they have multiple results within a certain performance range, especially those close to the qualifying limit.

Sweden currently has only three female athletes competing in track events, plus a small track and field team of 22 athletes. (Canada is sending a team of 48.)

Ngarambe’s case

In Ngarambe’s case, the women’s 1,500m event had a strict performance requirement set by the SOK, between 4:02.53 and 4:04.33. Her season’s best of 4:05.19 stands outside the nomination range, so despite having a top-10 finish at the 2024 European Championships in Rome, she was not selectable under their criteria.

Sweden isn’t the only country that has implemented tougher qualifying standards. UK Athletics has been criticized for adopting the same “Olympic final or bust” selection expectation, which several athletes have spoken out against, saying it’s killing the sport of track and field in the U.K.

UK Athletics chief executive Jack Buckner criticized the organization’s former qualification marks, calling them “too soft” for the 2019 World Championships and 2020 Olympic Games. In an effort to increase Great Britain’s medal haul, UK Athletics has moved away from sending bigger squads and focused solely on the country’s best track and field stars. “You need to really focus on the big hitters,” said Bucker when questioned about the more difficult standards last year. “We could have a list of six to 10 names, and we need to be all over them. We need to identify where the medals are coming from and have the right resources in place.”

For Ngarambe, who will be 33 later this year, the Paris Games was her last opportunity to represent her country at an Olympic Games. “I’m now a two-time Olympic qualifier who has been denied selection twice by the Swedish Olympic Committee,” she says.

Why You Should Train Less, According to a Coach

Many athletes believe that the more time they spend in the gym, the fitter and more competitive they’ll be, but that's usually not the case.

“Practice makes perfect” is a dangerous narrative underlying the culture of endurance training. Many athletes believe that the more time they spend in the gym, the fitter and more competitive they’ll be.

It’s an idea that works until it doesn’t.

Skylar Allen, a 28-year-old from Minneapolis, Minnesota, began running in college, after years as a figure skater pushed her toward body dysmorphia and an eating disorder. “I struggled with restriction, which was eventually diagnosed as anorexia, for about eight years.”

Eventually, anorexia morphed into bulimia. But when she started running in 2014, Allen says she wasn’t ready to face those issues yet. Instead, running became another way for her to justify behaviors she knew might not be healthy. “When I was having a terrible day, I’d go to the gym the way an alcoholic goes to the bottle,” she says.

By 2020, in the midst of a graduate program in mathematics, Allen recognized the imbalance in her life and started seeking treatment.

Allen and I met on her path to recovery. As a coach at Treeline Endurance, which I founded in 2018, I help athletes tap into their fitness potential with a heavy focus on long-term sustainability. In that time, I’ve seen athletes like Allen harmed in their quest for success by an implicit message shared by coaches and influencers: if you want to perform better, you need to train more than you are right now.

On one hand, research shows that more time spent practicing our sport is crucial to performing our best. On the other, obsessing over physiology can cause athletes to neglect the things in their lives that keep them grounded, from time with friends to taking care of their mental health.

“I’ve fallen into this trap of ‘more training is always better,’” says another one of my clients, Aidan McCarthy, a 28-year-old trail runner based in Salt Lake City, Utah. “Before I was coached, I would go for way too long without taking a rest week, and I often wouldn’t take one at all until I came down with a cold or my body was so tired it forced me to.”

As a running coach, time and again, I’ve seen the story play out in athletes who ramp up their training time as far as their schedules allow. Once they begin to max out that time, they start repurposing time they used to put elsewhere. First goes strength training. Next, some of their leisure, recovery, or family time. I’ve even seen some pull back from their local running group just to save 30 minutes of commute time to add back into their run.

But more isn’t always better. When athletes cut into the time previously spent on activities that enhance mental and social health, they compromise the quality of their training reduce their ability to adapt to their training, and ultimately make training less fun. Studies have shown that one of the most common outcomes of overtraining is a loss of enjoyment for not just the sport, but life in general.

McCarthy considers the nuance of it. He believes that, generally speaking, volume pays off. “I get better results training for twelve hours a week than for five, but is fifteen better than twelve?” asks McCarthy. “Major signs for me that I am starting to overreach are unexplained irritability and low motivation to train.”

McCarthy completed his hardest event to date last August at the 40-mile Telluride Mountain Run. The notorious mountain race features more than 14,000 feet of vertical ascent and descent. And yet, in a major departure from his running-only training approach of the past, almost a third of his preparation came on the bike in the canyons of the Wasatch Range.

As athletes, we need to reject more-is-better culture. In doing so, we’ll become happier, healthier, and maybe even better at our sport. By choosing to go for a bike ride rather than force another lap on our normal running route—or take on a hard strength session, knowing it’ll take a couple of days to feel ready for another big-volume endurance day—we allow the body to recover in one way, and be pushed in another. We introduce variety mentally and keep our training exciting, rather than allowing it to become just another job.

Today, Allen’s eating disorder is in recovery, and she’s learning to add an element of balance to her training. In addition to her continued growth as an ultrarunner, she’s now an enthusiastic member of her local CrossFit community. “I used to ask myself what I could cut out of my life to give myself a little more time to focus on training,” she says. “At some point, I asked myself what it would be like if I did the opposite. Can I use the same discipline to keep a healthy balance?”

If you are struggling with eating and body image in any way, you do not have to suffer alone. Consider reaching out to the National Eating Disorders Association’s Helpline, which is available via text, phone, or chat.

Anti-Doping Agency reveals details leading to suspension of top Brazilian athlete caught in Kenya

The Anti-Doping Agency of Kenya has detailed how a top Brazilian athlete training in Kenya was nabbed over the use of a prohibited substance before she was suspended.

Anti-Doping Agency of Kenya (ADAK) has explained how Brazilian athlete Graziele Zarri was caught cheating in the country before she was provisionally suspended.

Zarri was among five athletes suspended by ADAK over various doping offences last month, the others being Kenyans Samuel Kimani Wanjiru, Panuel Mkungo, Brian Kiptoo and Victor Kiptoo.

The Brazilian was nabbed for using prohibited substances S1.1 Anabolic Androgenic Steroids (AAS)/Testosterone with tests conducted while she was in the country.

“I confirm that ADAK collected a sample from the athlete on 23rd January 2024,” ADAK’s Head of Legal Services Bildad Rogoncho said in a response to Pulse Sports.

“The sample was transported to and analyzed by a WADA accredited laboratory in Stockholm, Sweden; that is the Doping Control Laboratory - Karolinska University Hospital.

“The Sample tested positive for Anabolic Androgenic Steroids (AAS)/ Pregnanediol, Androsterone, Androstane, Ketoetiocholanolone, Androstanediol, Etiocholanolone, Adilos, Epitestosterone and Testosterone.

“The athlete’s case was then referred to the Brazilian National Anti-Doping Organization for processing.”

ADAK says the athlete had been training in Eldoret when the sample was collected but when contacted, she denied having used the prohibited substance and claimed to have used a supplement acquired in Kenya.

She, however, failed to produce proof of the supplement and could not also recall its name, leaving ADAK with no option but to act.

“The athlete alleged to have bought and used some supplement which are suspected to have been contaminated with the substance found in the athlete's system. This matter is now being dealt with by the Brazilian National Anti-Doping Organization,” added Rogoncho.

Zarri is a long-distance runner who recently won the 5k race in Rio de Janeiro, Brazil and had been training in Kenya, alongside her husband Daniel Nascimento, in a bid to make Brazil’s Olympics team.

Nascimento is the South American marathon record holder and the only Brazilian qualified for the marathon at the upcoming Paris Olympics.

Why Paris Olympic Games will be key for Omanyala career

The last time an African athlete scaled the Olympic podium in the sprints was in Atlanta in 1996 when retired Namibian great Frankie Fredricks won silvers in the men’s 100m and 200m finals.

It was a repeat of his exploits at the 1992 Barcelona Summer Games, where he also won the silver double.

Ahead of the forthcoming Paris 2024 Summer Games, there is renewed optimism that a sprinter from the continent will medal either in the short or longer dash events considered to be the cream of track and field competition at the Olympics.

African record holder Ferdinand Omanyala of Kenya, the ninth fastest men’s 100m runner of all time, Botswana breakout starlet Letsile Thebogo and resurgent South African sprint king, Akani Simbine, have all enjoyed a solid start to the season and, more importantly, peaking at the right time.

Omanyala who holds the African record of 9.77 seconds, underlined his credentials when he won the Kenyan Olympic Trial in 9.79 which was until last week, the fastest time of the year.

Kishane Thompson, who won the men’s 100m in 9.77 at the U.S. Olympic Trials on Sunday, has supplanted Omanyala from the top of the 2024 world list, but considering the latter did it at Nairobi’s punishing elevation, there are reasons for the Kenyan to be optimistic of a medal in France.

Having burst onto the scene with his blazing time in 2021 at the height of the global pandemic, the 28-year-old, who has since won the Commonwealth and African men’s 100m, has established a reputation as one of the brazen and at times cocky top sprinter.

But that is all set to change as he prepares for his second Olympics after failing to make the final of the delayed Tokyo Summer Games.

Speaking to the media in Nairobi on Monday, Omanyala cut the determined figure of a man who is focused on the ultimate goal— not the showmanship side that has endeared him to millions of fans at home and abroad.

“Our sport humbles you; everybody who is anybody in the sport has lost a race at some point. With that, you understand that it’s not always about you winning; it’s about how humble you are; it’s just that.”

Biggest lesson

“It’s the biggest lesson that I have learned and I understand that there is pressure coming in, especially as we go to the Olympics. There are a lot of expectations,” the two-time African champion emphasised.

And indeed, lessons have been learned. In April, Omanyala had boldly predicted he would not allow American sprint heavyweight Kenny Bednarek, the Olympic 200m silver medallist, to beat him on his home track during the Absa Kip Keino Classic, the World Athletics Continental Tour Gold event that went down in Nairobi.

As it turned out, Bednarek stepped down the distance to win in 9.91 as Omanyala (10.03) faded to fifth in front of a passionate home crowd, and later, the American posted a video on social media that threw shade at the Kenyan.

However, behind the scenes, the Commonwealth champion was adjusting to changing coaches, with Geoffrey Kimani, who was part of the Kenya 7s rugby technical bench, taking over at the start of the year.

Retreating quietly to his new training regime and running technique, Omanyala turned up for the Olympic Trials in June a man transformed and humbled.

“This year, I am not giving anybody any target; I am not going to promise anybody anything.”

Why you should splurge on a medical pedicure

Runners’ feet take quit a beating in training and competition. Calluses, bunions, black toenails or no toenails at all are things most runners deal with, but even mild foot pain can cause you to unconsciously alter the way you walk and run, which leads to compensation and compromises your muscles and joints in other ways. If it gets to the point where your foot or feet are painful, it’s time for a trip to your local salon for a pedicure–while skipping the nail polish.

A medical pedicure, or “medi-pedi,” is a footcare practice more closely resembling a medical procedure than your typical nail appointment. The specialized treatment targets the overall health of your feet, rather than just their appearance.

Typically, the longer your race distance, the more foot issues you will deal with. Ultramarathoners are definitely familiar with the pain that even the smallest blister can cause, and need to take extra steps to care for their feet. Especially at these distances, when no amount of moisturizer or blister bandages can provide you with relief, you’ll be prompted to take more serious interventions.

Your technician, a trained chiropodist, will assess your foot for underlying health conditions such as warts, ingrown toenails, athlete’s foot or fungal infections and will address the discomfort you may be experiencing. The procedural steps include sanitizing, trimming and filing your toenails, softening and buffing thick calluses and intensive moisturizing. Believe it or not, the calluses you’ve developed over time to toughen up your feet can become too thick and eventually cause your skin to crack.

The treatment will not only leave your feet feeling smooth and soft, but will also set you up to avoid painful blisters, worsening infections, black toenails or ingrown toenails. The technician also provides advice for properly caring for your feet to treat and/or prevent future issues.

Follow-ups for your medi pedi should be done every three to six months, but you can go more often until your discomfort is properly addressed. There are two drawbacks to the procedure: being in a doctor’s office makes it a little less relaxing than your typical spa day, and the price tag accompanying the service could be $200 or more. On the bright side, it is much more sterile than a salon, and may be covered by your private health insurance. Running pain-free does sound like a pretty good return on your investment!

Elite winners make their mark at AJC Peachtree Road Race

Sebastian Sawe won The Atlanta Journal-Constitution Peachtree Road Race’s men’s elite division Thursday with an unofficial time of 28:03. He currently is the No. 1-ranked road racer in the world.

This is Sawe’s first season of competition in the U.S., according to the Atlanta Track Club. The 29-year-old Kenyan brings a personal best of 26:49, the second-fastest 10K time in the world last year, and the reigning World Half Marathon Champion sits on top of the 2024 leaderboard for the fastest half marathon in the world so far this year, the track club said.

Stacy Ndiwa won the women’s elite division with a time of 31:12. Ndiwa, who is from Kenya, finished the race limping across the finish line.

99-year-old completes AJC Peachtree 10K in Atlanta

American masters runner Betty Lindberg is nothing short of amazing. On Thursday morning, the 99-year-old was the oldest finisher at the annual AJC Peachtree 10K Road Race in Atlanta, held annually on U.S. Independence Day, completing it in three hours and eight minutes.

Lindberg didn’t start running until she was 63, and she has run the AJC Peachtree 10K Road Race 35 times in the last 36 years. Although her running days are behind her, she now goes for what she calls “quick strolls” around her neighbourhood.

The women’s 90+ division at this year’s AJC Peachtree 10K was deep, with Lindberg finishing fourth out of five runners in her age group. She completed the race alongside her son Craig, who is 68, her grandson Eric, and various other family members.

Lindberg has many American masters running accolades to her name, including the American W95+ 5K record: 59 minutes and six seconds. She held the world record for the age category until Canada’s own Rejeanne Fairhead set a new 5K record at the 2023 Ottawa Race Weekend, smashing Lindberg’s time by eight minutes (51:09).

Krop to focus on mental strength ahead of the 2024 Paris Olympics

World 5,000m silver medalist Jacob Krop will focus on his mental strength ahead of the 2024 Paris Olympic Games later this month. 

Krop, who won bronze at the 2022 Commonwealth Games, said being his first time at the Olympics,  he wants to make an impact and that is why he will not just focus on running but also on mental strength.

“Running at the Olympics stage is good for me because you face the best of the best in the world.

"Remember running is not just about the body but also how strong one is mentally. This is what makes the difference on such a global stage," he noted.

He added: "It was not easy to make it to the Olympic Games and that is why I am keen to run well in Paris and make my country proud,” said Krop.

“Running is about the mind and I want to put a lot of emphasis on that and Kenyans should expect good results from me in Paris—probably gold,” said Krop after morning training at the Kipchoge Keino Stadium in Eldoret.

He said he has been improving with time and plans to end Kenya's long wait since John Ngugi won the title in the 1988 Olympics in Seoul.

“I have been doing very well recently and I want to win gold. It has been long since we won gold and I think the time is now,” said Krop, who will team up with Ronald Kwemoi and Edwin Kurgat for Team Kenya.

He said he has been improving with time and plans to end Kenya's long wait since John Ngugi won the title in the 1988 Olympics in Seoul.

“In 2021, I was in Form Four sitting my final examination and I couldn't make it for the Olympics. This is despite having featured in the trials and having placed fourth,” he said. 

Simpson, Frisbie, Rodriguez, Estrada Commit to Run Crazy 8s 8K Hoping for USATF National Championshisp

With the announcement that the Ballad Health Niswonger Children’s Network Crazy 8s 8K Run will host both the USATF Men’s & Women’s 8K Road Championship Presented by Gatorade on July 20th, competition is heating up for both championships.

Olympic bronze medalist Jenny Simpson and Annie Frisbie will be two of the headliners in the women’s field with Isai Rodriguez and Diego Estrada the early favorites on the men’s side.“We’re off to a good start,” said co-director Hank Brown.

“We are receiving tremendous interest from some of the best runners from around the country. We’re expecting 40-50 elite runners in the USATF championship which will be very exciting.”

Simpson is arguably one of the more recognizable women’s middle/long distance runners in the United States. She won the bronze medal in the 1500 meters at the 2016 Rio Olympics, the gold medal at the 2011 World Championships, and followed with silver medals at the 2013 and 2017 World Championships Simpson is a former American record holder for the 3000 meter steeplechase and has represented the United States at three Olympics – 2008 Beijing, 2012 London, and 2016 Rio.

Frisbie is on a personal tear recently, running personal bests in 2024 for the 10K (31:49), 15K (49:28), 25K (1:22:37), and half marathon (1:07:34, 1st place). She is running her best and is in excellent shape.In 2023, the men’s race came down to a sprint finish in J. Fred Johnson Stadium with Clayton Young outlasting Andrew Colley and Isai Rodriguez. Young will be going to Paris to run the marathon and Colley is nursing a sore foot, so Rodriguez will be the top returning finisher (Colley is still tentative).

Rodriguez has a 10,000 meter personal-best under 28 minutes and was the Pan Am Games 10k champion in 2023.Estrada is a veteran runner making a successful comeback in 2024. He represented his native Mexico in the 10,000 meters in the 2012 London Olympics, but became a US citizen in 2014 at which time became eligible to represent the USA in international competition.

He has an impressive 10k time of 27:30 set in 2015, and 5K of 13:31 at the Carlsbad 5K in 2014. He is now 34 and quite possibly running his best times in 2024.

He placed fifth at the Aramco Houston Half Marathon in January, running a very fast 1:00:49, which is a personal best at that distance and tnen followed that a thrid-. place finish at the USATF 15K Championship in Jacksonville. In May he set an American best of 1:13:09 at the USATF 25K Championship, winning the Amway 25K River Run in Grand Rapids, MI.

“We are thrilled to have these guys and gals at Crazy 8s,” said Brown. “When we decided to host the USATF 8K Championship this is exactly the caliber of runners we were hoping to attract to Kingsport.”

The Regional Eye Center is offering a $10,008 American Record bonus for men who can break Alberto Salazar’s record of 22:04 (1981) or women who can break Deena Kastor’s record of 24:36 (2005).

In addition to the bonus, the race is offering prize money to the top 10 in the USATF Men’s and Women’s Championships.Sponsors are Ballad Health Niswonger Children’s Network, Gatorade, The Regional Eye Center, Eastman Credit Union, Kingsport Pediatric Dentistry, Food City, Martin Dentistry, Mycroft Signs, Culligan, Associated Orthopaedics of Kingsport, and JA Street.

Three easy to follow track workouts to improve your 5K speed

These three 5K workouts take the headache out of trying to remember your workout.

Whether you’re a seasoned marathoner looking to improve your track speed or training for your first road race, developing your 5K speed can be a fun and rewarding addition to your training regimen. Short interval workouts at faster paces train your body to adapt to quicker movements, building your aerobic threshold and helping you sustain speed over longer distances. Finding the right workouts can be challenging, and sometimes you want to avoid overly intense routines.

Here are three simple, yet effective, track workouts to help you boost your 5K speed.

300m intervals with 100m jog rest

1.- Workout

Warmup: 10-20 minutes of easy jogging

Set: 10 reps of 300m at your goal race pace (or slightly faster) with 100m walk or slow jog rest

Cooldown: 10-20 minutes of easy jogging

* If you don’t have access to a 300m loop or a track, a modification for the workout is doing 70 seconds on and 30 seconds rest*

Interval training is a proven method to increase both speed and endurance. By running short, fast segments followed by brief rest periods, you can improve your running economy and VO2 max–two crucial factors for a fast 5K. Maintain a consistent pace throughout each 300m repeat, avoiding the temptation to start too quickly, which can make the workout unnecessarily difficult. If you find the workout too challenging after four or five reps, break the 10 reps into two sets of five, with a three-minute rest between sets. Focus on staying relaxed and maintaining good form.

Bends and straights

2.- Workout

Warmup: 10-20 minutes of easy jogging

10 to 15 laps of jogging bends and striding straights

Cooldown: 10-20 minutes of easy jogging

(The workout should be done on a 200m or 400m athletics track to control the length of each interval.)

If you’re doing the workout on a 400m track, stride for 100m, jog the next 100m curve, stride another 100m, and jog the following 100m curve for 10 to 15 reps. If you don’t have access to a track, you can do a modification of 10 reps of 20-second sprints followed by 40-second light jogs.

This workout is ideal for runners training for a 5K race, because the constant change of pace simulates the fluctuations in a 5K or mid-distance track race. Aim to keep your sprint pace slightly faster than your goal 5K pace and your jog pace slower than your easy run pace. Ensure your sprints and jogs are controlled during the first five laps to help you complete the workout.

The pyramid

3.- Workout

Warmup: 10-20 minutes of easy jogging

200m, 600m, 1,000m, 1,000m, 600m, 200m, all off 90 seconds stand rest

Cooldown: 10=20 minutes of easy jogging

*If you don’t have access to a track, a modification for the workout is doing 30 seconds, one minute, 2x three minutes, one minute, 30 seconds off 90 seconds stand rest.*

Pyramid workouts involve running intervals of increasing and then decreasing distances, helping to improve speed, endurance and mental toughness by varying both distance and pace. Start the 200m reps at your goal 5K pace and aim to increase the pace slightly on the second 1,000m rep, finishing with a comfortable sprint effort at around 85 to 90 per cent for the final 200m. The shorter intervals are designed to practice running at a faster pace, while the longer ones build endurance.

Kenyan-born runners see dust at US Olympics trials as all of them miss tickets to Paris

It was a nightmare outing for all six Kenyan-born American runners at the US Olympics trials as none of them managed to secure a ticket to the Paris 2024 Games.

Kenyan-born runners who were seeking to represent the United States of America at the Paris 2024 Olympics all ended up empty-handed at the just-concluded trials.

At the weeklong trials that started on June 21 and ended on June 30, six Kenyan-born runners had signed up in a bid to represent their adopted country in various disciplines at the Paris Olympics.

However, none of them could finish among the first three to secure the coveted tickets.

Sam Chelanga and Paul Chelimo, Olympics bronze medallist in 5,000m, were the first to miss out on the first day of the trials when they finished seventh and 10th respectively in the men’s 10,000m race.

Grant Fisher, fifth at the Tokyo 2020 Olympics, clinched first place in the race, followed by Woody Kincaid with Nico Young claiming the final ticket.

The story was the same for three Kenyan-born athletes in the men’s 3,000m steeplechase. Anthony Rotich, who had already hit the Olympic qualifying standard, could only manage eigth place, followed by Bernard Keter in ninth, while Hillary Bor was 13th in the final.

Kenneth Rooks, Mathew Wilkinson and James Corrigan are the athletes who will be competing with Kenyan trio of Simon Koech, Amos Serem, and Abraham Kibiwott in the 3,000m steeplechase at the Olympics.

In the men’s 800m, Jonah Koech was the last man standing among the Kenyan-born contingent at the US trials heading into the final day on Sunday but he also met his waterloo.

Koech finished fifth in the final which was won by Bryce Hoppel, followed by Hobbs Kesler and Brandon Miller in second and third positions respectively.

It has been a horrible year for the Kenyan-born runners as only Leonard Korir managed to secure an Olympics slot after earning a late lifeline when qualification rules for the marathon were altered last month.

Korir had finished third at the marathon trials in February but had to wait for months to know his fate.

It was double disappointment for Chelimo who had also missed out on a place on the marathon team after dropping out of the race at the trials while Betsy Saina, Caroline Rotich and Elkanah Kibet also failed in their quest in February.

A number of them such as Saina, Koech and Chelimo has pitched camp in Kenya to train for the Olympics trials but it was still not enough.

How the 1904 Marathon Became One of the Weirdest Olympic Events of All Time

There were so many things unusual about the 1904 Olympics. Firstly, it was the first-ever Olympics to be held outside Europe, in St. Louis. America. Secondly, the time of the games coincided with the “World Fair,” called the Louisiana Purchase Exposition, which ended up causing a lot of confusion about the games. But the most peculiar and strange part of the 1904 games was its 25-mile marathon. The Olympics call this race “the most bizarre spectacle in Olympic history.” The conditions of the race were so extreme and inhospitable that 18 out of 32 athletes were forced to withdraw due to severe exhaustion, injuries, and fatigue.

At that time, this particular marathon caused a major uproar for its outrageous manner. Held on August 30, at sweltering 3 pm, the marathon’s trail included an unpaved, 24.85-mile dust-covered road, skirting seven hills, some hundreds of feet high, along the Missouri plains. To add to the brutishness of the game, only one water stop was arranged throughout the trail, a roadside well situated 12 miles into the race. James Sullivan, the chief organizer of the games, had deliberately done this for research. He wanted to see the effects of minimal fluid intake and dehydration on the candidates, testing their limits and stamina, per Smithsonian Magazine.

Only a few countries participated in the 1904 Olympics. Around 523 of 623 total athletes were Americans, per HISTORY. In this marathon, the participants Sam Mellor, A.L. Newton, John Lordon, Michael Spring, and Thomas Hicks, were all experienced American athletes. Fred Lorz was another American contender, who laid bricks during the day and trained for the Olympics during the nighttime. Other candidates included two men from the Tswana tribe of South Africa - the first Black Africans to ever participate in the modern Olympics - who were in St. Louis as part of the South African World’s Fair Exhibit.

In addition to the American candidates, the marathon included Félix Carvajal, a Cuban athlete, who appeared in New Orleans wearing a white, long-sleeved shirt, long, dark pants, a beret, and a pair of street shoes. Interestingly, a fellow Olympian cut off his trousers to the knee so he could run comfortably.

As the race began, its thirty-two athletes took their places at the starting line. But then the course of the race unfolded into a series of bizarre events. Carbajal, for instance, stopped midway into the race to snack on some apples that turned out to be rotten. He had to stop by a corner as the rotten apples gave him severe stomach cramps.

Then, while South Africa's Taunyane was running smoothly, some wild dogs set after him, and started chasing him, which led him to finish ninth of the 14 finishers. Additionally, William Garcia of California inhaled so much dust into his esophagus from the country roads that he suffered a stomach hemorrhage that was just close to being fatal. At the end of the race, Lorz was to be awarded the winning medal, but when the time came, someone claimed that he was an “imposter.” As the entire episode unfolded, officials came to know that Lorz, upon suffering from stomach cramps, had taken a lift from a car, for about 11 miles during the race. But Lorz was unperturbed. He went on to claim that he had only finished the race as a “joke.”

Eventually, the medal went to Hicks. Seven miles from the finish line, his trainers fed him a concoction of strychnine and egg whites, and later some French brandy for stamina. According to the Centers for Disease Control & Prevention, today, strychnine is used primarily as a pesticide, particularly to kill rats. Drunk and nauseous, while Hicks was partially unconscious, his trainers carried him to the finish line, where he was declared the winner. His legs were moving back and forth as if he was still running.

Describing Hicks from the day, Charles Lucas, a race official, said, “His eyes were dull, lusterless; the ashen color of his face and skin had deepened; his arms appeared as weights well tied down; he could scarcely lift his legs, while his knees were almost stiff," per Olympics. As Hicks finished the race, it also finished the episode of a game that was never seen and will never be seen again. "The terrific hills simply tear a man to pieces," Hicks later said. On the other hand, Lorz was banned for life for his fraudulent act.

The bizarre marathon was one of the major happenings in the 1904 Olympics that appeared to be organized under an ill-fated star. This Olympics lasted 146 days, while most modern games typically last around two weeks. But this race will be something akin to the first and the last ever witnessed; the weirdest game in the Olympics history.

'Doing it for my kids'- Kenya's new 800m star shares main motivation ahead of Olympics debut in Paris

Lilian Odira has opened up about the main motivation behind her pursuit for success in her debut at the Paris 2024 Olympic Games.

National 800m champion Lilian Odira has opened about her main source of motivation as she gears up for her maiden Olympic Games in Paris, France.

The Africa 800m silver medallist explained that her children mean the world to her and she cannot stand not being able to provide for them. Odira took a maternity break in 2020 and returned to competition in 2023 after having her two kids.

Speaking to Nation Sport, she noted that it was not an easy ordeal trying to make a comeback. The 25-year-old had added weight to 86kg and had to cut down to about 55kg, something that proved to be an uphill task.

However, she noted that two-time Boston Marathon champion Hellen Obiri, having walked the same path, was very instrumental in ensuring she does what is necessary to regain her form.

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“I’m doing all these just for my kids. You can’t explain to them (her kids) that you don’t have so I just have to work hard because of them. In 2020, I took a maternity break and then when I came back, I don’t if it’s by good luck or bad luck, I also got another baby,” she said.

“Then in 2023, I came back and my goal was to shed my weight. It’s not an easy journey, I had 86kg coming back from maternity and I remember Hellen Obiri is the one who took me to jog and I felt like it was not necessary for me to pursue this career. Obiri kept on motivating me and encouraging me since she had also been there.”

She had to sacrifice a lot, explaining that she used to do long runs up to 30km. Odira also explained that self-belief is what helped her get back into shape.

Odira bounced back this season, winning the national championships and proceeding to the Africa Senior Athletics Championships where she won a silver medal behind Sarah Moraa.

She also punched her ticket to the Paris 2024 Olympic Games and it will be her first time on the global stage. This was after she won the national trials, clocking 1:59.27 to cross the finish line ahead of Mary Moraa and Sarah who clocked respective times of 1:59.35 and 1:59.39.

“In Paris, it’s going to be a surprise to many…the trials were a surprise to many. I see many people talking on social media saying that we can’t win a gold medal,” she said.

“I think there was this race that Moraa had with Keely Hodgkinson and she came first. After that, people started talking but I want them to understand that as an athlete, you don’t get to win every day. People forgot about the many things Moraa has done and focused on that loss only.”

Three workouts to help you dominate the downhills

Downhill running will help you build unshakeable leg strength, transferrable to race-conquering performances over any terrain.

Running downhill might sound easy, but it’s a leg-burning challenge that can humble even the toughest uphill champs. Replace one of your speed sessions with one of these downhill workouts and watch your performance soar, even if you’re gearing up for a flat race.

Downhill running triggers eccentric muscle contractions, where your muscles lengthen to support your body. This type of training boosts strength in your quads and hamstrings, enhances running efficiency (even on flat terrain) and improves stability and balance.

1.- Downhill repeats

For this workout, find a hill that takes up to two minutes to run down: adjust the time according to your ability and experience. If you have a race coming up, try to find a descent that mimics the terrain you’ll be running on.

Warm up with 10 minutes of very easy running and some dynamic stretches or drills.

Start this session at the bottom of your hill, and walk up the hill at an easy pace to your starting point.

For your first interval, run easily down the hill, keeping your focus on moving smoothly and keeping track of how long it takes you to get to the bottom. Walk back up the hill for recovery. On the second interval, try to beat your first time by a small margin.

Repeat this five to seven times, each time trying to be slightly faster than the previous interval.

Cool down with five to 10 minutes of very easy running.

2.- Iron legs workout

Strong legs equal speedy hill running, both up and down. This workout will leave you weak at the knees—and will build toughness and strength over any terrain.

Warm up with 10 to 15 minutes of very easy running.

Run uphill at an easy pace for one to two minutes, depending on the size of your hill and your experience level. Rest for 30-60 seconds.

Run down the hill as hard you feel comfortable and in control, stopping where you started the uphill. Rest for 30-60 seconds.

Repeat six to 10 times depending on ability—add repeats as you get stronger.

Cool down with 10-15 minutes of easy running.

3.- Downhill fartlek session

Find a downhill training route with a mixture of terrain, including a few 200-400m slopes at roughly a three to six per cent gradient. Don’t worry if you don’t know exact distances or measurements—the idea is to challenge your legs and develop stability over a variety of surfaces.

Warm up with five minutes of very easy, mostly flat running, followed by 5 minutes of medium hard running.

Run six to eight downhill sections, increasing your effort level to a 7 or 8. Follow each repetition with two or three minutes of easy running to recover.

Cool down with five to 10 minutes of very easy running.

Make sure to follow a harder running day with a rest day or very easy running. Downhill running can be slow and challenging at first—practice and consistency is key here, and you’ll reap rewards quickly.

Meet USA Women's athletics team for Paris 2024 Olympic Games

Discover Team USA's women athletes ready for Paris 2024, featuring new talent and seasoned champions aiming for Olympic glory.

The Olympic track and field trials have concluded and the roster for the USA Women’s Athletics Team heading to the Paris 2024 Olympic Games is set.

This year’s team is a powerful mix of returning champions and new faces, each ready to leave their mark on the grandest stage in sports.

Pulse Sports dives into the details of each event and the athletes representing the United States.

Marathon

The USA women’s marathon team sees a complete refresh from the last Olympics, introducing Dakotah Lindwurm, Fiona O’Keeffe, and Emily Sisson.

O’Keeffe leads this group, having clinched her spot by winning this year's Olympic marathon trials in an impressive 2:22.10.

The team looks to build on the bronze medal performance from three years ago with this new, dynamic lineup.

100m

Sha'Carri Richardson is making a much-anticipated return to the Olympics in the 100m dash after missing the previous games.

Her trial time of 10.71 seconds shows she’s back with blazing speed and ready to compete on the Olympic track.

Joining her are Melissa Jefferson and Twanisha Terry, both formidable sprinters who have proven their prowess to secure their spots in this highly competitive event.

100m Hurdles

The 100m hurdles will feature an entirely new USA trio: Masai Russell, Alaysha Johnson, and Grace Stark.

Russell dominated at the trials with a swift 12.25 seconds, while Johnson and Stark showed exceptional skill, each clocking in at 12.31 seconds.

This team replaces the previous Olympic medalists and aims to bring a new energy to the hurdles.

200m

Gabby Thomas returns to the 200m, having won a bronze in Tokyo and posting even better times since.

Alongside her are Brittany Brown and McKenzie Long, both just hundredths of a second apart at the trials, setting the stage for a strong competition in Paris.

Notably, Sha'Carri Richardson, despite high expectations, will not compete in this event after finishing fourth at the trials.

400m

Kendall Ellis, Aaliyah Butler, and Alexis Holmes are the new faces for the 400m, each having run sub-50 seconds at the trials—a benchmark not met by the previous Olympic team.

Their performances suggest that they are serious contenders for the podium in Paris.

400m Hurdles

Sydney McLaughlin-Levrone returns after setting a world record at the trials, clearly positioning herself as the favorite to defend her Olympic title.

She is joined by Anna Cockrell and newcomer Jasmine Jones, rounding out a team that mixes experience with fresh talent.

800m

With Athing Mu absent due to a fall at the trials, Nia Akins took the lead, winning the women's 800m in a commanding 1:57.36.

Allie Wilson and Juliette Whittaker also qualified bringing new energy to an event that saw unexpected twists during the trials.

5000m and 10,000m

Elle St. Pierre narrowly outpaced Elise Cranny in the 5000m, with Karissa Schweizer also making the team.

Schweizer and Parker Valby are waiting on world rankings to confirm their spots in the 10,000m, adding an element of suspense as they aim to compete in both distances.

Discus

Valarie Allman is set to defend her Olympic title in the discus throw, having dominated the trials with a throw of 70.73 meters.

Veronica Fraley, joining her, also showed strong form, ensuring that Team USA remains a top contender in this event.

Hammer

Annette Echikunwoke and DeAnna Price, both meeting the Olympic standard, are ready to improve upon their previous Olympic performances.

Their impressive throws at the trials indicate they are in peak form.

Heptathlon

Anna Hall, Chari Hawkins, and Taliyah Brooks are set for the heptathlon, each with their own story of redemption and debut at the Olympics.

Their diverse skills across multiple events make them versatile and formidable competitors.

High Jump

Vashti Cunningham and Rachel Glenn, both clearing the Olympic standard, aim to surpass their previous performances.

Their consistent top-three finishes at trials underscore their capabilities and medal potential.

Javelin

Maggie Malone Hardin is the sole qualifier for the javelin throw, her victory at the trials marking her as a key athlete to watch in this discipline.

Long Jump

Tara Davis-Woodhall, Jasmine Moore, and Monae' Nichols are set to represent the USA in the long jump.

Davis-Woodhall's recent silver at the world championships positions her as a favorite for gold in Paris.

Pole Vault

Bridget Williams, Katie Moon, and Brynn King, each having cleared impressive heights at the trials, are the pole vaulters heading to Paris.

Their collective performances suggest a strong potential for medal finishes.

3,000m Steeplechase

Valerie Constien, Courtney Wayment, and Marisa Howard, each having excelled at the trials, are prepared to make their mark in the steeplechase.

Their exceptional times are indicative of their strong conditioning and competitive spirit.

Shot Put

Chase Jackson, Raven Saunders, and Jaida Ross form a powerful trio in shot put.

Jackson's leading throw at the trials sets her up as a medal hopeful, while Saunders looks to add to her Tokyo silver.

Triple Jump

Jasmine Moore, Keturah Orji, and Tori Franklin are ready to challenge the distances that will be seen in Paris.

Moore's standout performance at the trials signals great potential for an impactful showing.

Elite Athlete Fields Set for 55th Running of AJC Peachtree Road Race

Two of the top road racers in the world will face off in the 55th Running of the Atlanta Journal-Constitution Peachtree Road Race, organizers announced today.

In his first season of competition in the U.S., Sabastian Sawe comes to Atlanta ranked as the #1 road racer in the world, based on distances from 10K to the half marathon. The 29-year-old Kenyan brings a personal best of 26:49, the second-fastest 10K time in the world last year, and the reigning World Half Marathon Champion sits on top of the 2024 leaderboard for fastest half marathon in the world so far this year, 58:24.

In a rematch of those 2023 World Half Marathon Championships, Sawe will face Kenya’s Daniel Ebenyo, 28, who earned a silver medal in that race last fall. Ebenyo was leading until Sawe drew even with a few hundred meters remaining, going on to a four-second victory. “We pushed each other to a good result,” Ebenyo said afterward.

Ebenyo, the 2023 World Championships silver medalist at 10,000 meters on the track, is ranked #1 in the world for 10K on the roads. His personal best of 26:58 is second in the Peachtree field only to Sawe. Both will be making their Peachtree debuts.

Among the other top athletes in the field are Mathew Kimeli of Kenya (27:07) and Boniface Kibiwott (27:13) of Kenya and Jake Robertson of New Zealand (27:28). Returning to the Peachtree for the 10th time is American Elkanah Kibet, 41.

In the Shepherd Center Wheelchair Division, course record-holder Daniel Romanchuk of the USA (right) will have a chance to make history as the first athlete in the men’s open division to win the Peachtree seven times. Romanchuk, 25, has won Peachtree for the past six years in a row, but will have to fend off American Aaron Pike, a six-time Paralympian, and Josh Cassidy of Canada, a two-time Peachtree champion.

he field for the women’s footrace is headlined by 24-year-old Emmaculate Anyango, whose 10K personal best of 28:57 makes her the second-fastest woman in history at the distance. The Kenyan is currently ranked as the #4 road racer in the world.

Countrywoman Chelangat (30:01) will challenge her. Anyango and Chepkoech, who is tied for 8th-fastest woman in history, will be making their Peachtree debuts, while Chelangat is back after finishing second here last year.

Also returning will be Susannah Scaroni (left), the 2020 Paralympic gold medalist at 5,000 meters. The 33-year-old Peachtree course record-holder will be seeking her fourth win here since 2018 and third in a row. Scaroni missed the spring marathon season with an overuse injury but is apparently back to form: She set a World Record for 5,000 meters on the track in early June.

The winner of each professional division will receive $12,500.

For the first time, the Peachtree will feature an Elite High School Division, giving the best young distance runners in Georgia the chance to experience professional road racing first-hand. The field is composed of the top 20 boys and top 20 girls from the classes of 2025, 2026 and 2027 residing in Georgia who accepted an invitation from Atlanta Track Club.

The 55th Running of the Atlanta Journal-Constitution Peachtree Road Race will be held Thursday, July 4, in Atlanta, Georgia, with 50,000 runners and walkers making their way from Lenox Square to Piedmont Park in the world’s largest 10K. The event will be livestreamed on AJC.com and on the AJC News app beginning at 6 a.m., with Lewis Johnson, Carrie Tollefson and Amanda McGrory leading the broadcast team.

Zablon Ekwam reveals specific target ahead of making Olympic Games debut

Zablon Ekwam has revealed what he is targeting specifically as he looks to make his debut at the Paris 2024 Olympics.

Zablon Ekwam, an officer in the Kenya Army, has opened up on his specific target as he gears up for his Olympics debut at the Paris Games later this month.

Ekwam qualified for the event in the 400m at the Kip Keino Classic, clocking 44.69 to cross the finish line fourth. The qualification time for the men’s 400m at the Olympics is 45.00 and deadline for qualification was June 30.

The 26-year-old now plans to go to the Olympic Games and impress, looking to better his time. Ekwam disclosed that his main plan will be to get to the final of the 400m, this being his first time at the global showpiece.

“We are going to the Olympics with no pressure because I just want to improve my personal best time. My target is to get a personal best time in the final,” Ekwam said.

The sprinter says his body has been responding well, the reason behind the silver medal in the men’s 4x400m relay at the Africa Senior Athletics Championships.

Ekwam was sick at the World Athletics Relays in the Bahamas but managed to bounce back stronger as he looks to make an impact at the event.

He added that every athlete always looks to compete at the Olympic Games and that’s a golden opportunity that he does not take for granted.

“Olympics is the climax of any athlete in the world or anyone who is playing any game…being at the Olympics is what everyone is fighting for. Being one of them, I’m very happy to be there,” he said.

“From Kip Keino we had very many races, we went to the World Athletics Relays in the Bahamas where I fell sick and didn’t compete. When I came back, we went to the Africa Senior Championships which concluded a few days ago.

“My body was responding well that’s why we came with the silver medal…I didn’t compete in the 400m since I didn’t participate at the national trials.”

Five tips for bouncing back between traveling and racing

Research shows that your legs weigh three times as much after a flight or drive longer than two hours. Just kidding! But it can sure feel like it. Traveling to not-so-local race events can be tough on your body, leaving your muscles cramping and your joints creaking. If you can’t arrive at your race destination earlier than the night before (or even the morning of) to give yourself time to shake out, here are some tricks to recovering quickly so you can race confidently.

1.- Move around as often as you can 

Whether your flight is two hours or five, set yourself a reminder to get up from your seat and walk around a little every hour or two. On your flight, this may mean getting up to use the washroom more than you need to (and yes, it’s a good enough reason to be THAT person). While driving, it’s easy to make a few extra pit stops.  As exhausted as you may feel during your layover, try to keep from sitting the whole time, and take advantage of any chance to shake out your legs.

2.- Wear compression socks

Getting your hands on a pair of these for your travels will not only make your outfit that much more stylish, but will aid in blood flow during long bouts of sitting. The socks, lightly squeezing your legs, promote blood circulation, preventing blood from pooling in your lower legs while you sit. This reduces swelling and discomfort, as well as the chance of blood clots.

3.- Stay hydrated

Having a water bottle can be a good reminder to keep sipping water, even when you aren’t thirsty. Becoming dehydrated can cause headaches, fatigue and muscle cramping–the last things you want to be dealing with on your way to your event. Focusing on hydration will give your body that extra push it needs to bounce back.

4.- Pack your food

Your stomach is already pretty sensitive when it comes to race day, so adding long periods of sitting and subpar airport food will not help your case. Eating before you head out, packing simple foods that you know are easy on your gut and planning your meals away wherever you can will make a huge difference. Eating out adds up; why not fuel properly and save money at the same time?

5.- Get moving soon after you arrive

Try not to get too comfortable when you arrive at your destination, even if you are racing that same day. Doing a quick shakeout walk or jog first thing can get blood flowing and promote a faster recovery. It shouldn’t be long or intense–any movement will help reduce heaviness and discomfort and get your legs back to normal.

Wilson, at 16, becomes youngest male USA track Olympian

Quincy Wilson, at age 16, could become the youngest American male athletics competitor to appear at an Olympics as a member of the 4x400m relay pool at Paris.

Wilson finished sixth in the 400m final in 44.94secs, missing out on an individual spot, but USA Track and Field's relay selectors delivered the news Sunday he was in the relay group.

"WE GOING TO THE OLYMPICS," Wilson posted on Instagram.

The previous youngest US athletics competitor at an Olympics was Jim Ryun, who was 17 years and 137 days when he ran at the 1964 Tokyo Olympics.

Wilson, about to start his junior year at Bullis School in Potomac, Maryland, twice broke the under-18 world record for 400m during last week's US trials in Eugene, Oregon.

He broke the age group world record with a run of 44.66secs in the preliminary heats, then lowered that two-day-old mark with a 44.59-second effort in the semi-finals.

Boston Marathon's logo refresh leaves some unhappy

Back in 1890, the Boston Athletic Association chose the mythical unicorn to be its symbol. Later named Spike, that unicorn saw several redesigns in the ensuing century, before eventually finding its way to prominent placement on the Boston Marathon medal. For years, Spike faced leftward, its horn jutting into the banner type of Boston Athletic Association (B.A.A.). Then in early June, Spike changed course.

The B.A.A. unveiled a new logo for the Boston Marathon, and people are not happy about it.

On its face, the redesign is small: Spike’s orientation is flipped, and he’s made a bit more menacing. The marathon logo, along with the new Spike, sports a fresh Bank of America sponsorship tag. Despite the small tweaks, the community response has been staggering: a recent Boston.com reader poll found 55% not liking the new logo, compared to just 14% loving it and 32% expressing indifference. 

Why the backlash? The B.A.A. proves just how hard it is to stay fresh (and funded) while maintaining a sprawling, legacy-minded audience. Change, for some proud marathoners, is hard. 

SMALL CHANGES, BIG REACTIONS

The most obvious change in Spike’s design is his orientation. Where the unicorn mascot used to look left, now he looks right. The B.A.A. calls this looking “forward,” pointing towards the miles ahead. 

“We are looking forward, looking towards the future of the Boston Marathon, looking towards the future of running in general,” says Scott Stover, chief marketing officer at B.A.A. “Turning Spike around seemed natural as we were entering this next era.” 

More controversial is Spike’s “athletic jawline,” which curves into the chin where it previously ran smooth. It creates the brief illusion of muscles—which the B.A.A. says represents the “athletic and gritty nature of Boston.” Coupled with a more “determined eye,” the unicorn may just be a fiercer version of his former self. Alex Cyr, a sports journalist covering marathons, finds this change laughable.

“The unicorn looks like it went from Pony[ta] to Rapidash,” Cyr says, referencing the Pokemon evolution. “You just see a unicorn that’s gotten a lot meaner.” 

Stover contests the claim that Spike has gotten meaner, instead noting that they instituted these design changes to make Spike “serious and intentional.” 

THE QUESTION OF CORPORATE BRANDING

Alongside the redesigned Spike, the new Boston Marathon logo also features a stamp of corporate marketing: the big “Bank of America” subtext, as well as the bank’s logo. While the fiercer appearance has some runners confused, the corporate branding has incited more anger. 

Back in 1890, the Boston Athletic Association chose the mythical unicorn to be its symbol. Later named Spike, that unicorn saw several redesigns in the ensuing century, before eventually finding its way to prominent placement on the Boston Marathon medal. For years, Spike faced leftward, its horn jutting into the banner type of Boston Athletic Association (B.A.A.). Then in early June, Spike changed course.

The B.A.A. unveiled a new logo for the Boston Marathon, and people are not happy about it.

On its face, the redesign is small: Spike’s orientation is flipped, and he’s made a bit more menacing. The marathon logo, along with the new Spike, sports a fresh Bank of America sponsorship tag. Despite the small tweaks, the community response has been staggering: a recent Boston.com reader poll found 55% not liking the new logo, compared to just 14% loving it and 32% expressing indifference. 

Why the backlash? The B.A.A. proves just how hard it is to stay fresh (and funded) while maintaining a sprawling, legacy-minded audience. Change, for some proud marathoners, is hard. 

Alongside the redesigned Spike, the new Boston Marathon logo also features a stamp of corporate marketing: the big “Bank of America” subtext, as well as the bank’s logo. While the fiercer appearance has some runners confused, the corporate branding has incited more anger. 

Just look at the Instagram comments under the announcement: “The big difference is adding Bank of America to the logo which clearly no one likes,” comments one marathoner. “Makes me less likely to bank with BoA,” comments another. Clearly, there is some ire for this emblazoned corporate sponsorship. 

“Bank of America is invested in helping us continue to make the Boston Marathon and all of our events greater and greater every year,” Stover says. “So we’re proud of that partnership, and it is also very standard in sports marketing for brands to be included.”

This isn’t the first time the B.A.A. found themselves in hot water for the Bank of America branding. Back in April, the Boston Marathon debuted a new medal, featuring the bank’s logo on each and every medallion. The criticism was immediate. 

Cyr was in Boston for the new medal’s premiere, and notes that there were “a few complaints.” He chalks this up to the race’s legacy: “[When] a race that’s been around for a long time, comes out with a rebrand, it is met with a bit of resistance by the traditionalists.”

The challenge that comes with rebranding an institution as beloved as the Boston Marathon is. balancing pride with progress. Marathoners complain of Spike’s fiercer look not because of any apparent flaw, but because they’ll have outdated tattoos. They complain of the Bank of America-themed logo not because they want to run the B.A.A. dry, but because they want to keep it pure. Eventually, the redesigned logo will become a piece of the Boston Marathon’s legacy; until then, the B.A.A. might have to endure some angry comments.

Sawe targets next year's Boston Marathon after ruling 10k

Prague Half Marathon champion Sabastian Sawe is setting his sights on the 42km race as he sets his target on next year's Boston Marathon on April 21.

This comes after the 29-year-old's impressive victory at the Boston 10K Road Race on Sunday, where he clocked 27:42.

Wesley Kiptoo (27:53) and World Half Marathon silver medallist Daniel Ebenyo (27:55) claimed second and third respectively.

In the women's elite race, Ethiopians swept the podium as Melknat Wudu (31:15), Bosena Mulatie (31:16) and Senayet Getachew (31:17) took the top three slots.

Kenya’s Irene Cheptai (31:19), Stacy Ndiwa (31:20), Sarah Chelagat (31:27), and Daisy Jepkemei (31:39) followed in that order. 

After stamping authority in his first race in the United States, Sawe stated he harbours ambitions of taking part in the Boston Marathon.

“My dream now is to take part in the Boston Marathon,” Sawe stated.

Sawe, primarily a half marathon and road race specialist, boasts an impressive resume including the Prague Half Marathon title which he won on April 6 in a time of 58:24.

He also holds a title from last year’s Berlin Half Marathon (59:00) as well as the 2022 Bahrain Half Marathon (58:58). 

Sawe also won the World Road Running Championships half marathon title in Riga, Latvia, where he clocked 59:10. Ebenyo (59:14) and Samwel Nyamai (59:19) finished second and third.

He secured gold at the Adizero Road to Records 10K last April with a time of 26:49 and has a silver medal from the 2022 edition, clocking 27:06 behind Nicholas Kipkorir (27:05).

His other accolades include victories at the 2022 Roma (58:02) and Seville Half Marathons (59:02), and gold at the Gold Gala Fernanda in the 10,000m (27:09.46).

Reflecting on his Boston performance, Sawe said the course was fair despite too much rain.

“The course was not tough. The weather, however, made it difficult but I was able to do my best and come out with the victory,” he stated.

After hitting the halfway mark in 13:52, Sawe broke away from the leading pack of five which included Ebenyo, Kiptoo, Ethiopia’s Yemane Haileselassie and Abel Kipchumba.

“This was my first time running the Boston 10km Road race. The race was amazing and I had prepared adequately for it,” Sawe commented.

In addition to the winner’s trophy, Sawe also took home Sh1.3 million in cash prize money.

Noah Lyles breaks U.S. Olympic Trials 200m record

The second (and final) weekend of the 2024 U.S. Olympic Trials, held at Hayward Field in Oregon, continued to be electrifying, with heart-stopping finishes and records broken.

On Saturday night, six-time world champion Noah Lyles kept his Olympic sprint double dreams alive by blazing through the 200m in 19.53 seconds—the fastest time in the world this year, adding to his 100m win from last weekend. Lyles wasn’t the only runner in contention for first place, only overtaking Kenny Bednarek in the final meters to secure the win. Erriyon Knighton finished third to make his second Olympic team; he received a no-fault violation from USADA in early June, after testing positive for a metabolite of trenbolone during an out-of-competition drug test in March, allowing him to compete at the U.S. Olympic Trials this week.

Lyles’s performance broke Michael Johnson’s long-standing U.S. Olympic Trials record of 19.66, set in 1996. Lyles will be hoping for redemption in Paris after a third-place finish at the Tokyo Olympics in 2021, his only loss in the 200m at a major meet. “You claim you’re gonna go out there and win four medals, so the goal had to be win the 100m and 200m,” Lyles told media post-race.“Job is accomplished. I’m right where I need to be.

Kelati conquers the 10,000m

Weini Kelati secured her spot for the Paris Olympics by winning the women’s 10,000m in a thrilling, extremely close race on Saturday. Kelati, who was born in Eritrea but defected to the U.S. a decade ago to pursue a running career, showcased her strength and determination in a tight race that saw multiple lead changes in the final laps.

Kelati crossed the finish line first in 31:41.07, narrowly beating Parker Valby and Karissa Schweizer, who finished in 31:41.553 and 31:41.557 respectively. While Kelati has already run the Olympic standard of 31:40:00 and has clinched her place on the team, Valby and Schweizer will have to hope their performances were enough to get them to the Olympics through World Athletics rankings, a decision that won’t be finalized until June 7th.

Richardson doesn’t make the 200m cut

Sha’Carri Richardson’s bid for a sprint double in Paris ended with a fourth-place finish in the women’s 200m. Despite a strong start, Richardson was unable to maintain her speed in the final stretch, finishing behind Gabby Thomas, Brittany Brown and McKenzie Long.

Thomas, a bronze medalist in Tokyo and silver medalist at last year’s world championships in Budapest, crossed the line in 21.81 seconds. Richardson, secured her place in the 100m for the Olympics last weekend, when she won the women’s final in a new world-leading time of 10.71 seconds. In 2021, Richardson also won the 100m at the U.S. Olympic Trials, but tested positive for marijuana shortly after and was not allowed to compete; she’ll now make her much anticipated Olympic debut exclusively in the 100m, where she remains a favorite for gold.

Meet USA men's athletics team for Paris 2024 Olympic Games

Discover Team USA's men's track and field roster for Paris 2024, featuring stars like Noah Lyles and Rai Benjamin aiming for gold.

The Olympics are once again upon us, and Team USA is ready to make a mark at the Paris 2024 Olympic Games.

With a mix of returning medalists and fresh faces, the American men's track and field roster boasts exceptional talent across a variety of events.

Pulse Sports looks at the athletes representing the United States in each event, highlighting their recent triumphs and expectations for the upcoming games.

100m

The face of USA track and field Noah Lyles confirmed his top-tier status with a scorching 9.83 seconds in the men’s 100-meter final at the trials.

Alongside him, Kenny Bednarek and Fred Kerley, who previously clinched a silver medal in Tokyo, are all set to bring their explosive speed to the Paris tracks.

This trio’s combination of experience and raw power forms a formidable front for the U.S. in one of the Olympics' most iconic events.

110m hurdles

A familiar name in the hurdles Grant Holloway is eyeing gold after a near miss in Tokyo, where he took home silver.

At the trials, he showcased his readiness by clocking in at 12.86 seconds, a time that would have won him gold in the previous Olympics.

Joining him are Freddie Crittenden and Daniel Roberts, the former making his Olympic debut, and the latter bringing experience from Tokyo, setting up a strong team for this high-stakes event.

200m

Noah Lyles demonstrated his versatility and sheer pace by also clinching the 200-meter at the trials with an impressive 19.53 seconds, narrowly edging out Kenny Bednarek.

With Erriyon Knighton rounding out the team, this event is likely to be a highlight for the U.S., with all three runners previously finishing in the top four at Tokyo 2021 behind Canada’s Andre De Grasse.

400m

Michael Norman returns with hopes of improving on his fifth-place finish in Tokyo.

He is joined by Quincy Hall, whose commanding win at the trials with a time of 44.17 seconds positions him as a strong medal contender.

Chris Bailey rounds out the team bringing fresh energy to the mix.

400m hurdles

Rai Benjamin, who captured silver in Tokyo, solidified his Paris bid with an impressive sub-47-second finish at the trials.

CJ Allen and Trevor Bassitt, both first-time Olympians, will join Benjamin as they aim to convert his previous silver into gold.

800m

Bryce Hoppel returns to the Olympics with an improved trial time that bested his Tokyo performance.

Hobbs Kessler, having already qualified for the 1500m, adds the 800m to his Paris challenges, showcasing his endurance and tactical racing prowess.

Brandon Miller completes the team, ready to make his Olympic debut.

1500m

Cole Hocker, Yared Nuguse, and Hobbs Kessler make up the U.S. team for the 1500-meter race.

All three athletes met the Olympic standard at the trials, demonstrating their readiness and resilience.

This event will test their strategic racing abilities and endurance on the Olympic stage.

5000m

Grant Fisher and Abdihamid Nur are set to represent the U.S. in this challenging race.

Fisher, doubling down after his 10,000m trial win, and Nur, making his Olympic debut, will need to bring their best to contend with the global competition.

10,000m

Grant Fisher leads the U.S. team again in the 10,000m, followed closely by Woody Kincaid and newcomer Nico Young.

This trio having demonstrated strong performances at the trials are prepared to face the long-distance challenge in Paris.

Decathlon

Heath Baldwin, Zach Ziemek, and Harrison Williams represent the U.S. in the decathlon an exhaustive series of ten track and field events that tests versatility and stamina.

Baldwin led the trials, while Ziemek brings experience from his sixth-place finish in Tokyo.

Discus

Andrew Evans and Joseph Brown look to improve the U.S.'s standings in the discus throw, both having shown strong potential at the trials with throws exceeding 65 meters. They aim to transform their trial success into Olympic medals.

Hammer

Daniel Haugh and Rudy Winkler, returning Olympians, have shown significant improvements since Tokyo.

Haugh, in particular, won the hammer throw final at the trials, indicating that he is a strong contender for a medal in Paris.

High Jump

Shelby McEwen and JuVaughn Harrison are set to return to the Olympics, aiming to surpass their previous performances.

Harrison, who finished seventh in Tokyo, looks to leverage his experience for a better outcome in Paris.

Javelin

Curtis Thompson leads the team in the javelin throw, hoping to build on his past Olympic experience.

He is joined potentially by Capers Williamson and Donavon Banks whose participation will depend on the final world rankings.

Marathon

Leonard Korir, Conner Mantz, and Clayton Young have secured their places on the marathon team, each bringing unique strengths and strategies to one of the Olympics' most grueling challenges.

Pole Vault

Chris Nilsen and Sam Kendricks, with past Olympic experiences of highs and lows, aim to dominate the pole vault.

Jacob Wooten joins them, making his first appearance on the Olympic stage.

Shot Put

Ryan Crouser, Joe Kovacs, and Payton Otterdahl, all exceeding the 22-meter mark at the trials, form a powerful shot put trio.

Their aim is clear: to return with gold and silver medals.

3000m Steeplechase

Kenneth Rooks and Matthew Wilkinson will tackle the steeplechase, a race combining speed, stamina, and technique.

Both first-timers at the Olympics, they aim to make a significant impact in Paris.

Triple Jump

Donald Scott returns to the triple jump, along with newcomer Salif Mane, who impressed with a 17.52-meter jump at the trials.

Their sights are set on improving their standings and aiming for the podium in Paris.

Faith Kipyegon offers success tip to upcoming athletes

Faith Kipyegon has revealed the challenges of being a track athlete and how she manages to keep the focus ahead of the Olympic Games.

Double world record holder Faith Kipyegon has opened up on the struggles of running and disclosed how she manages to keep going through the tough times.

The three-time world 1500m champion explained that it’s not a smooth sailing and just like any other athlete, she faces hurdles in her pursuit for success but she does not allow challenges to pull her back.

She added that her main goal is to work hard and put in the effort as she looks to achieve the goals she has set. She is a testimony that nothing comes easy and from time to time, Kipyegon has also insisted on athletes working hard.

“It’s not a smooth sailing…it’s only that hard work and being patient is the most important thing. I know being patient and training hard will get me where I want to be,” the two-time Olympic champion said.

She opened her season at the Kenyan Olympic trials, where she punched the 1500m and 5000m tickets to the Paris Olympics, dominantly winning both races.

This comes after her final track race that was at the Prefontaine Classic, the Diamond League Meeting in Eugene in 2023. She intended to open her season at the Diamond League Meeting in Xiamen but was forced to withdraw due to an injury setback.

The 30-year-old was then confirmed for the Prefontaine Classic but could not compete there due to the injury. After sealing tickets to the Olympics, she will be chasing history on the global stage, hoping to become the first woman to win three successive Olympic trials in the 1500m.

She will also be keen to win the 5000m gold medal, and etch her name in the annals of history. She made history at last year’s World Championships in Budapest, Hungary to win her third 1500m title and also claim top honours in the 5000m.

“It will be history to win the 1500m for the first time and focus on the 5000m…I know it will not be easy but I’m going to try and see what will be possible,” Kipyegon said.

Her next stop will be at the Diamond League Meeting in Paris, France, where she intends to have a great build up to the Olympics.

2024 Western States 100 Results: Walmsley Wins a Fourth Time While Schide Rocks the Women’s Field

For hours, Katie Schide chased ghosts. For hours, Jim Walmsley  and Rod Farvard chased each other. And in the end, after 100 courageous, gutsy miles at one of the world’s most iconic ultramarathons, it was Schide and Walmsley who won a fast, dramatic 2024 Western States 100.

Schide, an American who lives in France, was on pace to break the course record until late in the race, while Americans Walmsley and Farvard battled throughout most of the second half of the race, alternating the lead as late as mile 85.

Schide’s winning time was 15:46:57, just over 17 minutes behind Courtney Dauwalter’s 2023 course record, almost an hour faster than her own time last year, and the second fastest women’s time ever. Walmsley, meanwhile, won his fourth Western States in 14:13:45, the second fastest time ever — only behind his own record of 14:09:28 that he set in 2019.

Second and third in the men’s race came down to an epic sprint finish on the track between Farvard and Hayden Hawks , who finished in 14:24:15 and 14:24:31, respectively.

In the women’s race for the podium, Fu-Zhao Xiang (pre-race interview) finished second in 16:20:03, and Eszter Csillag took third for the second time in a row, in 16:42:17.

Both races featured one of the deepest and most competitive fields in race history, with the men’s top five all coming in faster than last year’s winning time, and the women’s top 10 finishing just under 40 minutes faster than last year’s incredibly competitive top 10.

At 5 a.m. on Saturday, June 29, they were all among the 375 runners who began the historic route from Olympic Valley to Auburn, California, traversing 100.2 miles of trail with 18,000 feet of elevation gain and 22,000 feet of loss. After last year’s cool temperatures, the weather at this year’s race was a bit warmer, albeit with a notable lack of snow in the high country. The high temperature in Auburn was in the low 90s Fahrenheit.

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

Netflix series ‘SPRINT’ brings speed, drama and glory

The highly anticipated Netflix sports series ‘Sprint’ comes at the perfect time – both for the sport and for the digital age – according to multiple world champion Noah Lyles.

‘Sprint’ takes viewers on an exhilarating journey through the highs and lows of athletes’ lives as they battle it out for gold at the World Athletics Championships Budapest 23.

'Sprint’ shines a particular spotlight on the rivalry between Lyles, 2022 world 100m champion Fred Kerley and Olympic champion Marcell Jacobs in the lead-up to last year's World Championships. The series not only showcases the athletes’ personas, it also delves into their lives off the track.

It reveals, for example, how Lyles – one of several athletes featured across the six episodes of ‘Sprint’ – overcame serious health concerns in his teens to become the poster boy for sprinting. The growth and evolution of world 100m champion Sha’Carri Richardson is another key storyline throughout the series“Being part of ‘Sprint’ was an incredible experience,” said world 100m, 200m and 4x100m champion Lyles. “When I imagined the day where a docuseries would be created, I didn’t always envision me being the first person it would be about.”

Earlier this month, the series trailer was beamed across giant screens in New York’s Times Square ahead of an exclusive pre-screening at the Nasdaq Building in New York, where some of the stars of the show, along with other key figures in the sport, were treated to episodes one and five.

The full series is set to land on the Netlfix streaming platform and screens around the world on 2 July.

Speaking at the pre-screening, Lyles said that this series comes at the perfect time for the digital age that athletes are living in.

“We are rockstars in the top 1% and we live in the age of technology and social media,” he said. “It’s a part of our lives and we need an example of how the sport can go with it.”

Executive Producer Paul Martin expressed his enthusiasm and pride for the project. “It felt like a gift,” he said. “We’re incredibly grateful to be able to go into this world. It felt like we really wanted to go above and beyond to make the best version that we could. There was just something about doing justice to this sport and what these athletes put themselves through. World Athletics opened the door for us, for whatever we needed to get this series done.”

Ato Boldon, the 1996 Olympic 200m silver medallist, lauded the producers of the series, and forecasted that it will help expand the oldest sport in the world.

“We know we have some of the best athletes in the world, but we also know we have some of the best personalities in the world,” he said. “I look at this and say that this is going to open up a range of fans who casually follow these athletes, it’s going to grow our audience and engage fans that we didn’t even know we could get.”

River Seine becomes target for pooping protestors ahead of Paris Olympics

In an effort to prove that the river Seine in Paris, slated for open-water events at the Olympics next month, is safe for swimming, French president Emmanuel Macron and Paris mayor Anne Hidalgo promised to take part in “the big dive” by swimming in the river last Sunday. But Parisians, unpleased with how generous the government has been toward the Olympics in the face of social inequity, said they planned to defecate in the river on the same day, in protest. Meanwhile, “political issues” resulted in the “presidential plunge” being rescheduled to the week of July 15.

Swimming in the Seine has not been legal for more than a century, due to high levels of bacteria and pollution in the water. 

The protestors went so far as to create a website that calculates when you should poop in the river, based on where you live, so that the waste arrives at Macron and Hidalgo’s entry point right on time. Clearly, the Parisians are taking this (fecal) matter very seriously.

The French government is reported to have already spent $1.5 billion in an attempt to clean the river, but last week’s testing still showed an unhealthy amount of E. coli bacteria contaminating the channel. The pronounced brown colour of the water suggests that many Parisians may still have followed through on their pooping commitments on Sunday.

In response to the postponement, it’s expected the French protestors will adjust the date of their trending hashtag, #JeChieDansLaSeineLe23Juin accordingly. 

The first open-water swimming event of the Olympics will be the men’s triathlon, on July 30.

Marathon swimmers and triathletes are preparing for their dip in the River Seine, though some are speculating whether the swimming events can take place. (There is no backup plan for open water events.) Currently, Olympic athletes aren’t able to test the waters to begin training. French officials, on the other hand, claim complete confidence that upcoming sunny days, along with their next cleaning intervention, will do the trick to purify the water. If the bacteria levels in the Seine r

Western Quebec police seek to identify nude runner doing late-night hill repeats

A small community in western Quebec is grappling with a mystery as they aim to identify a nude runner caught on camera during a late-night jog in Val-des-Monts, Que., earlier this month.

According to a police report, the owner of a Val-des-Monts business discovered security footage showing someone running naked across his property on June 8 around 1:30 a.m. The video footage captures the man running up and down a gravel hill on private property before making a gesture to the surveillance camera and running off.

CTV News Ottawa reported that this was not the first incident of a late-night streaker in Val-des-Monts in the past two years. Local police believe the runner is somehow linked to Tenpenny Road Industrial Park, where he was spotted on surveillance footage.

“While the nudist runner may be funny to some people, the whole thing remains a criminal offense and is punishable by one or more statements of offense,” said MRC des Collines-de-l’Outaouais authorities to CTV News Ottawa.

In the video, the caucasian male appeared to be completely nude, not even wearing shoes, which would be quite uncomfortable when running on small stones. A quick Strava investigation to see if there were any nearby running KOM segments the streaker might have been targeting yielded no results.

The police have asked members of the public who may recognize or have any information about this naked runner to contact authorities at 819-459-2422, ext. 3262.

Research Confirms Rotating Running Shoes Could Save You From Injuries—Here’s How Your Body Benefits

Having a shoe collection is not a frivolous obsession. Here’s how you could possibly benefit from having more than one pair of running shoes.

Once you’ve found yourself the perfect pair—you know the ones you want to spend every run in—it’s kind of hard to give them up. However, doing so could actually work to your advantage by keeping you healthy and strong for each run. 

“These days, a lot of people use one shoe for everything, and that puts you at risk for injury,” says Priya Parthasarathy, D.P.M., spokesperson for the American Podiatric Medical Association and partner at USFAS in Silver Springs, Maryland. Running, walking, and weightlifting all require different demands of your feet, so you’ll want to wear different shoes for these activities, she says. Plus, wearing one shoe for all of your workouts can increase the wear on the shoe, so they won’t last as long as you want. 

That’s where having a running shoe rotation becomes very helpful. Research and experts back up this idea, and it’s especially helpful to have a shoe rotation if you’re training for a long distance race like a marathon. Here’s what you need to know in order to build a running shoe rotation that meets all of your needs. 

Why do you need a running shoe rotation?

Naturally, running places stress on multiple parts of the body, including muscles, bones, and tendons, which can be good for you provided the stress is not too large or frequent that you can’t recover fast enough, says Andrea Myers, D.P.T., who owns a sports performance practice located in Westport and Ridgefield, Connecticut. 

”We know from many research studies that different running shoe properties expose the body to different stressors,” Myers says. “We know that minimalist shoes—those with a low or zero drop, flexible sole, and minimal to no stability features—increase the demands on the ankle, foot, and calf muscles, as compared to shoes with a higher drop, which increase the demands at the knee but reduces the demands at the foot and ankle.” 

A carefully crafted shoe rotation can possibly offset some of these demands. 

To identify characteristics that might contribute to the development of running related injury, a 2013 research study published in the Scandinavian Journal of Medicine and Science in Sport followed 264 runners over the course of 22 weeks. The study found runners who used more than one shoe, a term which they coined “parallel use,” had a 39 percent lower risk of injury. This suggests having more than one pair of running shoes can help you ward off injury. 

The reasoning behind it, if you have a cushioned shoe and you let a shoe sit for 24 to 48 hours, the foam in the shoe can de-compress before your next run, says Parthasarathy. 

How many shoes do you need in your rotation?

If you’re just starting out, you don’t have to worry about rotating your running shoes, instead, invest in one good pair of running shoes. Parthasarathy recommends finding a shoe with a flexible toe box, firm heel cup, and removable insoles. The one shoe should overall be comfortable to you.

The seasoned recreational runner who runs three to four miles, three days per week, does not need a rotation of four different shoes either, says Myers. Instead, Myers recommends two pairs of shoes that you can rotate every run. 

For marathon runners, racking up 35 to 60-plus miles a week with a variety of workouts (easy, long, and speed runs) on their calendars, Myers recommends keeping a shoe rotation of three to four pairs of shoes. This can include one to two pairs of shoes for easy runs and speed workouts, and one pair of shoes for long runs that can handle a variety of different paces. Your long run shoes can also double as a performance trainer, or a lightweight daily trainer, Myers says. 

What types of running shoes can you add to your running shoe rotation?

Here are three different types of shoes you can consider adding to your collection, according to Myers: 

Daily Trainer: These shoes are primarily for easy running, but can also handle different paces. you can use them to run strides or up-tempo long runs. Good examples of daily trainers include: the Brooks Ghost 15, Saucony Ride 17 or Guide 17, Nike Vomero 17, or Hoka Clifton 9.

Performance Trainer: Best for speed workouts, performance trainers are lightweight shoes that perform best at faster paces and can double as daily trainers as long as you feel comfortable in wearing them for longer distances. Plus, they tend to be more affordable than top-end race performance shoes. A few styles to consider include: Saucony Endorphin Speed 4, Topo Cyclone 2, Mizuno Wave Rebellion Flash 2, and Brooks Hyperion Max.

Racing Shoes: Commonly referred to now as super shoes, racing shoes tend to be more expensive and less durable, considering some shoes have a life expectancy of about 100 to 150 miles. This is why you shouldn’t do the bulk of your training in super shoes, instead you should take them out for a test run or two to ensure they’ll meet all your comfort needs on race day. Saucony Kinvara Pro, Asics Superblast, Adidas Adizero Prime x 2 Strung, and On Cloudeclipse are a few super shoes to consider.

How to find the right shoe to add to your rotation?

Before adding any a shoe to your rotation, you should consider if the shoe is a good fit for your foot arch (flat arch, high arch, or medium arch), running gait (neutral, pronated, or supinated), shoe size, preferred comfort level, and the terrain (treadmill, pavement, or trail) you’ll run on. 

“Building a running shoe rotation, especially if you run on different terrains, is important because the shoe wears in different ways,” says Parthasarathy. Meaning where you run will influence some of the characteristics you look for in a shoe. For example, running on hard pavement will require increased cushioning, whereas trail running calls for more stability and traction, she explains. 

If you want to change the type of shoe you’re training in, then the recommendation is to ease into the number of miles you try in the new shoe (i.e., don’t go for a long run in a drastically different shoe). 

You may experience some soreness if you transition to a different type of shoe, however, you shouldn't experience pain that lasts for days or interferes with your normal running gait pattern on subsequent runs, Myers adds. 

Lastly, you’ll want to get rid of your running shoes every so often due to wear and tear that may go unnoticed. ”We recommend you replace your running shoes, especially if you’re doing long distance running every six months or 300 to 500 miles, depending on how hard you are on them,” says Parthasarathy. If you can fold or bend your shoes in half, it’s often an indication the structure of the shoe and cushioning has been broken down, and it’s time for a change, she adds. As mentioned, the new high performance racing shoes tend to have a shorter shelf life when it comes to mileage. 

Who should avoid rotating running shoes?

There’s no need to rotate your running shoes if you’re only running a couple of times a week because you’re likely not racking up enough miles to overstress your tissues, says Myers. 

Also, don’t rotate running shoes if you have specific biomechanical or orthopedic needs due to injury, foot structure or shape. For example, runners who have arthritis that affects the big toe, a.k.a, hallux limitus, should prioritize running in shoes that can address this condition, which there are few of, Myers says. 

What the New Grand Theory of Brain Science Can Teach Athletes

“Predictive processing” offers novel ways to think about sports psychology, the limits of endurance, and the urge to explore.

If you read popular science books about the brain, you might have encountered a new “grand theory” called predictive processing. If you haven’t yet, you will. Over the last two decades, it has gone from obscure idea to increasingly dominant paradigm. And it’s such a broad and all-encompassing theory that it seemingly has something to say about everything: how the brain works, why it’s structured the way it is, what that means for how we perceive the world—but also horror movies, mental health, cancer cells, and perhaps even endurance sports and adventure.

I’ve been trying to get my head around predictive processing for five or six years now. It can get complicated if you dig into the mathematical details. But I recently read a book called The Experience Machine: How Our Minds Predict and Shape Reality that does a good job of conveying the theory’s essence in an accessible way. It came out last year and is by Andy Clark, a cognitive philosopher at the University of Sussex who is one of the theory’s leading proponents. The book got me thinking about how predictive processing applies to some of the areas of science that I’m most interested in.

Here, then, is a very rough guide to predictive processing—still a speculative and unproven theory at this point, but an intriguing one—from the Sweat Science perspective.

Normally, we assume that you see the world as it is. Light bounces off the objects around you and into your eyes; the receptors in your eyes send signals to your brain; your brain makes sense of those incoming signals and concludes that, say, there’s a snake on the path. Predictive processing flips the script. Your brain starts by making a prediction of what it expects to see; it sends that prediction out toward your eyes, where the predictions are compared with incoming signals. If there’s any discrepancy between the outgoing predictions and the incoming signals, you update your predictions. Maybe it turns out that it’s a stick on the path, even though at first glance you could have sworn it was a snake.

This is actually a very old idea. It’s often attributed, in a basic form, to Hermann von Helmholtz, a nineteenth-century German scientist. Modern neuroscience pushes the idea farther and offers some clues that it’s true: for example, there are more neural connections leading from the brain to sensory organs like the eyes than there are carrying information from the senses back to the brain. Those outgoing signals are presumably carrying the brain’s predictions to the senses. What we see (and hear and smell and so on), in this picture, is basically a controlled hallucination that is periodically fact-checked by the senses.

What I find particularly intriguing about predictive processing is that there’s a deeper mathematical layer. A British scientist named Karl Friston, who pioneered several brain imaging techniques in the 1990s and is by several measures the most-cited neuroscientist ever, has proposed an idea called the free energy principle. All life, Friston argues, has an essential drive to minimize surprise—which is related to a mathematical quantity, borrowed from physics, called free energy—in order to ensure its continued survival. The resulting equations are beautiful but famously inscrutable. If you’re interested, the best introduction I’ve found is in a free e-book published in 2022 by Friston and two colleagues called Active Inference: The Free Energy Principle in Mind, Brain, and Behavior. The important point, though, is that these equations lead to the qualitative picture I described above, of the brain as a prediction machine.

In The Experience Machine, Clark lays out some examples of why this idea matters. Mental health conditions like depression and anxiety may relate to glitches in how the brain updates its predictions; the aesthetic chills you get from great art or horror movies may signal that we’ve encountered “critical new information that resolves important uncertainties”—a physiological “aha” moment. But what does all this tell us about endurance?

The athlete-related topic that Clark addresses most directly in his book is sports psychology. For example, he has a section on the power of self-affirmation, in which the positive words you say to yourself alter your brain’s predictions, which in turns alters your actions in performance-boosting ways. I’ve written a bunch of times about the effects of motivational self-talk on endurance. I’m fascinated by the evidence that it works, but struggle to reconcile it with my mechanistic understanding of how the body works. Predictive processing offers a new way of understanding the science of self-talk.

The key point is that our brains aren’t just predicting the present; they’re also simulating the future, to minimize unexpected surprises. If we expect to feel pain, fatigue, doubt, or even hunger, those predictions become self-fulfilling prophecies—just as, if you’re wandering through the rainforest, you’re more likely to mistake a stick for a snake than if you’re walking down Fifth Avenue. I remember, a decade ago, puzzling over the results of a study that fed people milkshakes and found that their appetite hormones responded differently depending on whether they were told it was an “indulgent” shake or a “sensible” one. How could appetite hormones respond to words? Through the predictions sent from the brain to the gut.

Clark has a long discussion of placebos, but the most unexpected suggestion he makes is a way of improving sports performance “in a rather sneaky manner.” One of the interesting facts about placebos is that the response can be trained. If you give a real, clinically effective drug to someone repeatedly, their brain will eventually begin predicting the response more and more strongly. During the Second World War, nurses who were running short of morphine sometimes injected saline instead; it turns out that, if the patients had been receiving morphine regularly, their bodies (and brains) responded to the saline injection in a similar way.

Clark proposes training an athlete with a drug that is banned in competition (like stimulants), then giving them a placebo version when they actually race. In theory, this should generate a stronger placebo response than you’d normally get. For the record, I don’t think this is consistent with what the World Anti-Doping Agency calls “the spirit of sport,” but it’s an interesting thought experiment.

What first sparked my interest in predictive processing was an email from a reader after my book Endure came out in 2018. I’d written about how our expectations of how a race will feel at any given point affects how hard we feel we’re able to push, based on theories from Ross Tucker and other researchers. Predictive processing, the emailer suggested, might have something to say on the topic.

I think that’s true. As you gain experience, you develop a pretty good idea of what you’ll feel like halfway through a 5K. If you feel better or worse than expected, that generates a prediction error. There are two ways of fixing prediction errors. One is to update your beliefs: I thought this pace would feel medium-hard at this point in the race, but it feels hard, so I’ll adjust my internal prediction. The other is to adjust your actions: I thought this pace would feel medium-hard, so I’ll slow down until it feels medium-hard. The second strategy is what Friston calls active inference.

Why is it that we generally adjust our pace rather than our beliefs when we’re racing? I’m not sure, but I wonder whether predictive processing will suggest some new ways of probing this longstanding question.

There’s a puzzle in predictive processing called the Dark Room problem. If the free energy principle demands that we minimize surprise, why don’t we just lock ourselves in a dark room until we starve to death? One way of answering this question is to recall that we’re not just trying to minimize present surprise; we’re also trying to minimize surprise in the future. And the best way of avoiding future surprises is to learn as much as possible about the world and how it works.

Predictive processing, in other words, wires us to seek out the unknown in order to learn about it, as a way of minimizing future surprise. This is a different way of thinking about why we like venturing into the wilderness, undertaking challenges like running a marathon, and traveling to unfamiliar places. This is an idea I’m digging deeper into for a forthcoming book on the science of exploring.

Does expressing these ideas in the language of predictive processing actually change anything? That remains to be seen. I’ve talked to some scientists over the past few years who view it as genuinely new, and others who view it more as new words for familiar ideas.

The most practical suggestion that I’ve seen comes from an Israeli scientist named Moshe Bar, who wrote a book called Mindwandering in 2022. Bar’s big idea is that we have what he calls “overarching states of mind” that reflect the degree to which we’re focusing on the “top-down” predictions generated by our brains versus the “bottom-up” observations from our senses.

When we put more weight on predictions, we become more narrowly focused on a given task; when we put more weight on sensory data, we have broader attention, are more inclined to explore, and have a more positive mood. By “zooming out”—thinking about the big picture or the future, talking to ourselves in second person—we can shift the dial toward sensory input and loosen the grip that our predictions sometimes exert on us.

Admittedly, all of this sounds a bit esoteric. But the more I read about predictive processing, and the more I talk to scientists who are developing these ideas, the more I’m convinced that there’s something interesting here. Exactly where all this will lead—well, that’s hard to predict.

The cooling power of KT Tape Pro Ice provided unexpected pain relief

For years, I’ve viewed kinesiology tape—those brightly colored stripes you see on the legs and shoulders of athletes—as nothing more than snake oil, something people used for show without any real benefits. All my experiences with athletic tape involved protecting an injured joint by tightly wrapping and immobilizing it. I was skeptical that a few strips of tape on the skin could do much.

I hadn’t, however, actually used the product. So when I was invited to attend a summit to learn the science behind a new kinesiology tape product and try it out, I eagerly accepted the invite. As someone deeply passionate about running, climbing, and skiing, and having seen many pro-level athletes embrace the tape, I was intrigued to personally discover if there was substance behind the hype or if it was merely smoke and mirrors, as I had previously believed.

KT Tape funded the travel for this review, but our opinions are our own. If you click or buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

Kinesiology tape is a stretchy, elastic cotton strip with an adhesive backing. I learned it is designed to replicate the elasticity and thickness of human skin, offering support, stability, and pain relief while allowing free movement. It is most commonly used by athletes and physical therapists to aid in the treatment of muscle and joint injuries and enhance performance by reducing inflammation and improving circulation.

When applied correctly, kinesiology tape lifts the skin, decompressing the fascia and allowing lymphatic fluid to drain rather than build up. Blockage of lymphatic fluid can cause swelling and pain. Lifting the skin and opening up blood flow also facilitates the transport of white blood cells to the area, thus reducing harmful bacteria and waste products from cells and tissues.

When I looked at the scientific literature on kinesiology tape, I found the evidence mixed. While some studies suggest that it may provide benefits such as pain relief, improved muscle function, and reduced swelling, other research indicates that its effects may be no different from a placebo.

One 2012 meta-analysis found its benefits trivial, citing it “may have a small beneficial role in improving strength and range of motion in certain injured cohorts,” but went on to say that further studies are needed to confirm these findings. Another meta-analysis, this one in 2015, found applying kinesiology tape was “superior to minimal intervention for pain relief,” (or, put another way, better than doing nothing) but concluded it was not better than other treatments to reduce pain. This ambiguity only reinforced my skepticism, but also increased my interest in why the tape has become so popular.

The summit, held in Park City, Utah, centered around the launch of KT Tape Pro Ice, a new kinesiology tape infused with cooling menthol. Menthol, a compound available in both natural and synthetic forms, reduces pain sensation when applied to the skin by creating a cooling effect. KT Tape Pro Ice incorporates menthol into its adhesive, providing the dual benefits of kinesiology tape and pain-numbing menthol.

The event planners’ strategy was to spend time working out—skiing and snowshoeing—to induce muscle soreness and fatigue, then use KT Tape Pro Ice to alleviate that soreness and any accompanying pains. Doubtful that the menthol-infused version would make any difference, I was in for a surprise.

As an avid runner, I frequently deal with nagging aches and injuries. Currently, I’ve been grappling with a persistent Achilles injury, which—despite using topical pain relievers, seeing physical therapists, and even considering surgery—has been an issue for several years. I was hopeful that Pro Ice might help. I have Haglund’s deformity, a large bump on the back of my heel that, when pressure is applied, swells and causes pain. Since ski boots fit tightly, I’m usually in pain immediately following a day of skiing. This time was no exception. We were slated to go snowshoeing the night after skiing, creating a perfect test of KT Tape Pro Ice’s pain-relieving qualities.

After skiing, we were handed samples of KT Tape Pro Ice and instructed to apply it to any painful areas. Experts were available to assist with the application. The proper application method, they explained, is called anchor, stretch, anchor. You stretch the center of the tape, apply it to the skin, and leave about two inches unstretched at each end to secure it to your limb. Given I was completely new to this, I opted to have an expert apply it to ensure it was done correctly.

Within a few minutes, I could feel the menthol working. There was a strong cooling sensation that did indeed seem to override my pain. Usually, my Achilles stiffens when I rest after activity, but the tape also helped alleviate that. It felt like it prevented my Achilles from cooling down and tightening up during periods of inactivity. I could feel the menthol working for around four hours, and it reactivated when I started sweating during snowshoeing.

Once I got home, I continued testing KT Tape Pro Ice on my Achilles when it was sore and also on my lower back for pain caused by moving large heavy objects. When applying the tape at home, the cooling effect was nowhere near as strong on my Achilles as it was initially at the event, but it felt stronger on my lower back pain.

We were told that each person would experience the menthol differently. Some may have a strong reaction to the cooling, with it lasting four to eight hours, while others may not feel anything at all, adding the cooling effect may even vary between applications on the same person.  Apart from this warning that the cooling effect may vary between applications and body parts, and the fact that I was applying it myself, I’m unsure why it wasn’t as effective on my Achilles on subsequent applications. Luckily, my Achilles has not been painful enough that I felt I needed serious relief—which may be another explanation for the reduced sensation.

I’ve continued to test it on various body parts such as sore forearms from rock climbing and sore thighs from running—and each time it provided pain relief and improved post-soreness mobility.

I still haven’t tried kinesiology tape without menthol, and I’m not sure I’ll need to as long as I have the Pro Ice version. The addition of menthol really brings the tape to life. Every time I’ve used it, I immediately feel the tape working, significantly reducing my perception of soreness, and allowing me to work out again sooner. After testing KT Tape Pro Ice, I’m completely convinced of its benefits and have even become somewhat addicted to it.

Here’s the thing: KT Tape is safe—no scientific studies I’m aware of have reported adverse effects from using it. Furthermore, while the studies are ambiguous about its benefits, there are countless anecdotal stories of KT Tape helping individuals manage injuries during both exercise and daily activities for many years. If the worst outcome of it not working is losing a few bucks, there’s little reason not to try it.

Can Dogs Protect You From Grizzly Bears? Science Says Yes.

Want to recreate, farm, or just safely live near grizzly bears? A new study shows that adopting a dog can provide protection—for both you and the bears.Think your trusty dog is no match for a ferocious grizzly bear? Turns out the simple presence of a livestock guardian dog can reduce visits from grizzly bears by 87.8 percent, according to a new study conducted in Montana. That result should be encouraging to anyone who lives near expanding grizzly populations in the Northern Rockies or, according to the researcher responsible for the study, those of us recreating in grizzly habitat, too.

“Humans have relied on dogs for protection from wild animals for thousands of years for a reason,” says Julie Young, the Utah State University wildlife scientist who conducted the research alongside Montana Fish, Wildlife, and Parks. “They work.”

Young’s study placed five livestock guardian dogs (LGDs) at four farmsteads in northern Montana with “a chronic history of bears accessing grains and other attractants next to their homes,” and kept dogs away from five similar farmsteads as a control.

“It’s like watching two frat boys shout ‘Hold me back, bro,’” she illustrates. Both species avoid physical altercations through instinct. A dog’s scents, barking, and presence are enough to force most bears to turn tail.

Since grizzly populations in the lower 48 states gained Endangered Species Act protections in the seventies, their number has grown to nearly 2,000 bears. Bear populations are largely split between the ecosystems surrounding Yellowstone and Glacier national parks. As the bears go looking for new habitat, they’re traveling east, onto the prairies where they historically thrived before the arrival of European settlers. That’s bringing the species into conflict with humans in new areas, threatening both their survival, and the safety of human families in places that, until a few years ago, never had to think about coexisting with large apex predators.

The result? “There were 58-fold fewer camera-trap detections of bears visiting farmsteads with LGDs and an increase in behaviors suggesting bear discomfort compared to paired [control farmsteads],” the study found. “After LGDs were deployed, there was an 87.8 percent reduction in GPS-collar locations of bears within 300 meters of farmsteads relative to before.”

Most importantly, no bears, humans, or dogs had to be harmed to achieve those results. “The bears simply avoided the farms with dogs,” Young explains.

Young believes this revelation could impact the safety of humans as well. She’s studied interactions between LGDs and large predators before. But that research focused on the ability of livestock guardian dogs to protect herds. To her, the big question here was whether or not the same behaviors and result could be applied to families and their physical property—not just sheep and goats.

“The farmers were worried that the dogs might be aggressive toward their children,” says Young.Young selected the canine breed Kangals for the study. These dogs are a purebred line of the Anatolian Shepherd, an ancient livestock guardian breed from Turkey. Kangals are the most athletic of the giant breeds, and reportedly highly aggressive.

Young explains that she chose the Kangal because, it “is an ancient breed specifically bred to guard against large predators.” Great Pyrenees and Akbash, which are common on western farms, are not. The researcher says that contrasts the strengths of what she calls, “the generic white dog,” which is more commonly used to protect against smaller predators like coyotes.This is where the study becomes relevant to me and my family. Six years ago, we adopted a rescue puppy that we thought was a mutt, but turned out to be a pure-bred Kangal. We split time between Bozeman, in southwest Montana, and a family cabin in northern Montana. Grizzly bears are an ever-present fact of life at that cabin. We frequently come across their tracks and signs elsewhere. In addition to a layered security protocol runs from limiting attractants to heavy-caliber firearms, we rely on our dogs to keep us safe.

I want to shoot a bear even less than I want to get my face torn off by one, and Teddy, our Kangal, is an important part of preventing either event from occurring.

“We know that Kangals can bond with shepherds,” says Young. And now, with evidence from this new research, we also know that they not only bond with families, their farms, and children, but that those farmers like having the dogs around as well.

“All four farms chose to keep the Kangals, and are recommending them, too,” says Young. “Famers in the control group are also now seeking out the dogs.”

The study’s results builds on the findings of other research. Young compared the effectiveness of Kangals to other livestock guardian dog breeds for a paper published in 2019, while a 25-year study in Namibia found the breed reduced livestock losses to big cats by 91 percent. Research published in Turkey in 2017 indicated that Kangals bonded more strongly with humans than sheep.I asked Young if these results could be applied to our cabin and our camping trips. “Paired with other measures, dogs can be a successful tool at deterring bears in any setting,” she said. Young went on to explain that the study will give wildlife officials working in the field the evidence they need to bring dogs along with them for grizzly protection.

When I talk about using my dogs to ward off or potentially fight a bear, I’m often met with skepticism. Surely even a 125-pound ancient livestock guardian dog like Teddy couldn’t take on a 500-pound-plus griz, right? So I also asked Young to explain that dynamic.

So there you have it: Scientific evidence that, unlike bear spray, a dog with significant guarding instincts is effective at deterring the largest land predator in the world. That should help reduce conflicts with humans as the species continues to expand into its historic habitat. If you do everything else right, a dog can be an additional tool for avoiding grizzly bears the next time you recreate in the places they call home.

Remembering Kristiansen’s barrier-breaking sub-15-minute 5000m

When Ingrid Kristiansen lined up for the 5000m at the 1984 Bislett Games, she was known as the former international cross country skier who had just become Europe’s fastest ever woman in the marathon.

It was only six weeks previously that the 28-year-old mother from the Viking stronghold of Trondheim had made her major breakthrough in athletics, storming through halfway in the London Marathon in a blistering 1:10:52 en route to a winning time of 2:24:26.

In the process, Kristiansen first peeped out of the considerable shadow of the great Grete Waitz as another formidable Norse to be reckoned with on the global running stage.

The London run elevated her to second spot on the world all-time list, behind the 2:22:43 recorded by Joan Benoit of the US in Boston the previous year, but ahead of Waitz’s Norwegian and European record of 2:25:28.7.

It was only fitting that the burgeoning Kristiansen should claim her first world mark on home ground, in the heart of Norway’s capital city on the hallowed Bislett Stadium track.

That was 40 years ago, on the evening of 28 June 1984.

‘Dead tired… pushed on by the cheers of the crowd’

The official world record for the women’s 5000m stood at 15:08.26 – to Mary Decker, or Mary Tabb as she had been when she set the figures on home ground at the 1982 edition of the Pre Classic.

In Apartheid South Africa on 5 January 1984 – and therefore ineligible for recognition – the barefoot Springbok wunderkind Zola Budd had run 15:01.83 in Stellenbosch. By June of the same year, Budd had already become a British citizen and was on her way to being rubber-stamped in the British team for the Los Angeles Olympics.

That night in Oslo, though, Kristiansen’s only rival was the Bislett Stadium clock.

After following Maggie Keyes of the USA through 1000m in 3:02.0, Kristiansen surged clear of the field, reeling off laps of 70-72 seconds.

Passing 3000m in 8:59.8, Kristiansen finished with the flourish of a 68.4 final lap before crossing the line in 14:58.89.

Off marathon training of 170-180km a week, she had become the first woman in history to beat 15 minutes for 5000m.

“I was dead tired during the last two laps but I was pushed on by the cheers of the crowd,” she confessed.

Aurora Cunha, the future three-time world road race champion from Portugal, finished a distant runner up in 15:09.07, followed by Briton Angela Tooby (15:22.50).

Back in sixth was Portugal’s European marathon champion Rosa Mota (15:30.63) – followed by Tooby’s twin sister, Susan (15:44.58), future mother of 2022 world 1500m champion Jake Wightman.

Holding a distance world record triple

Kristiansen was to go quicker over 12.5 laps. At London’s Crystal Palace in 1985, she clocked 14:57.43 but lost the world record to Budd, a clear winner in 14:48.07.

In Stockholm in 1986, however, Kristiansen reclaimed the record with a stunning 14:37.33.

That year she was at her zenith on the track, improving her own 10,000m world record by almost 46 seconds with a 30:13:74 run at Bislett.

Kristiansen was the first runner in history to simultaneously hold world records for 5000m, 10,000m and the marathon.

Returning to the London Marathon in 1985, she brought the women’s 2:20 barrier into sight with a 2:21:06 triumph that stood as a world record for 13 years.

Kristiansen also became the first athlete to claim world titles on the track, on the road and over cross country. Twice a winner of the 15km world road race championship, she won the world 10,000m title on the track in Rome in 1987 and the world cross country crown in Auckland in 1988.

Big heart and big lungs

Many attributed Kristiansen’s phenomenal success to the physiological benefits she had gained from giving birth to her first son, Gaute, in 1983. She felt it was more the edge she had gained from years of competitive cross-country skiing.

“I think it came from my cross-country skiing career,” she asserted. “It gave me a big heart and big lungs, and when I got my legs trained for running I was maybe a little bit ahead of the other runners at the time.”

As a cross-country skiing prodigy, Kristiansen won the European junior title in 1974, was selected as a reserve for the Winter Olympics in Innsbruck in 1976, and finished 15th in the World Championships 20km race in 1978.

She decided to concentrate on competitive skiing for several years after making the Norwegian team for the 1971 European Athletics Championships as a 15-year-old 1500m runner, Ingrid Christensen. But she got bumped off the track in her heat in Helsinki and failed to finish the race.

Her roommate in the Finnish capital was a 17-year-old called Grete Andersen, who finished eighth in the other 1500m heat, missing the cut for the final.

She also made a name for herself in future years: as Grete Waitz, the first of Norway’s barrier-breaking distance-running duo.

Moh Ahmed dazzles in Canadian 5,000m final with championship record

Canada’s greatest men’s distance runner, Moh Ahmed, had his hands full on Thursday night in the men’s 5,000m at the 2024 Bell Canadian Olympic Track and Field Trials in Montreal, with Quebec’s Thomas Fafard chasing the Olympic standard of 13 minutes and five seconds from the start. Ahmed stuck with the pace and dazzled as he won the men’s 5,000m title in a new championship record time of 13:10.99.

Ahmed’s finishing time is the fastest ever by a domestic athlete on Canadian soil, breaking the previous record by two seconds.

The men’s race went out at a 13-minute pace, with Fafard needing a time of 13:20 or faster to improve his Paris 2024 qualification spot in the rankings. He was paced by his teammate and newly crowned national steeplechase champion, Jean-Simon Desgagnés, for 2,000m. Once Desgagnés stepped off, Fafard kept the pedal to the metal but was unable to hold off Ahmed’s momentum in the final 1,000m.

“I love this racing style,” says Ahmed. “Thomas made it an honest race.”

Moh Ahmed signs the Air Canada ticket to Paris 2024 after winning the men’s 5,000m at the 2024 Bell Canadian Track and Field Olympic Trials. Photo: Kevin Mackinnon

This is the 21st time in Ahmed’s career that he has finished a men’s 5,000m under the 13:12.00 mark—a feat every other athlete but Ahmed has only achieved six times. This is the second event he’s qualified for in Paris; he’s already been named to Team Canada in the 10,000m event.

Fafard crossed the line for second place ahead of Ben Flanagan in 13:18.02—the second-fastest time of his career. Flanagan rounded out the podium in 13:29.42. Earlier this season, Fafard missed the Olympic standard in the 5,000m by seven one-hundredths of a second, running 13:05.07. He currently sits inside the World Athletics Paris 2024 selection quota, but things can still change between now and when the window closes on Sunday, June 30.

Rena Elmer, a former steeplechaser who’s had two kids since running the 2020 Olympic Marathon Trials, placed seventh at Grandma’s Marathon.

In March, Rena Elmer watched her daughter Taryn—a freshman at Marcus High School in Flower Mound, Texas—run a personal best 5:15 mile in a downpour.

So when Taryn saw the forecast for Grandma’s Marathon this weekend, she had a message for her mom. “She grabbed my shoulders and said, ‘Mom, you’re going to PR,’” Elmer told Runner’s World by phone on Sunday. “I PRed in the rain—you can PR in the rain, too.”

The elder Elmer, who’s 41, took those words to heart. Despite steady showers, she ran 2:35:45—nearly 5 minutes off her previous personal best—and placed seventh in her third marathon.

The time came as a bit of a shock to Elmer. She hadn’t raced 26.2 miles since the 2020 Olympic Marathon Trials in Atlanta, where she ran2:41:22 to place 53rd. In the two years since, she’s had two more children—Jane, born in January 2021, and Jessica, born in December 2022—to add to her previous nine.

In fact, the only time she’d raced in the past four years was in March. Then, she won the Irving Half Marathon in 1:17:58 to gain entry to the elite field at Grandma’s. Based on that, and the times she’d run in training, she expected to be able to run between 2:40 and 2:42.

But all those paces have come in the brutal Texas heat. And though she uses a pace calculator during training to account for conditions, Saturday’s mid-50s temperatures and tailwind at the start left her feeling better than anticipated. She started the first 5K at 6:12 pace and gradually picked it up from there, latching onto other runners as she went and covering the last 10K at 5:44 pace.

“It was incredible—it felt so good, I just felt so powerful and smooth and strong,” she said. “I just love running for that feeling.”

The sport has long brought Elmer joy and carried her through both triumphs and tragedies. After running in high school in Beaver, Utah, she walked on to the track and cross country teams at Brigham Young University. Her junior year, she placed third in the 3,000-meter steeplechase at the 2005 NCAA outdoor championships.

She kept running after graduation, and after narrowly missing in 2008 and 2012, qualified for the 2016 Olympic Track and Field Trials in the steeplechase. There, she made the final and finished 10th.

In between those accomplishments came incredible hardships. She had her first two children—Taryn and her twin brother, Talon—in 2009, and Elmer developed serious complications afterward. And in 2015, two more children later, an abusive situation involving her now ex-husband broke her family apart.

But her sport—and her faith—carried her through. In January 2017, she met Will Elmer, who also had four children. They married and joined their families, and since then have had three more kids.

Elmer switched to the marathon in 2019, and ran 2:40:21 in her debut at the Indianapolis Monumental Marathon to qualify for the Trials.

The 2024 U.S. Olympic Track and Field Trials has seen a giant spike in viewership, with their largest audience in 12 years

The first four days of the U.S. Olympic Track and Field Trials at Hayward Field in Eugene, Ore., have been nothing short of spectacular. We’ve witnessed triumph, world-record performances, as well as heartbreak, with TV ratings reflecting the excitement.

According to NBC, Sunday’s 100m final attracted an audience of 5.2 million people who tuned in to watch Noah Lylescompete against Fred Kerley and Christian Coleman.

Lyles equalled his personal best of 9.83 seconds to win the men’s 100m at the 2024 U.S. Olympic Trials. Photo: Kevin Morris

In a country with a population of 330 million people, 1.5 per cent of the viewership might not seem significant. However, this race was the most-watched track and field event in the U.S. since the Olympic Trials for London 2012. This bodes well for NBC, with the Paris Olympics (athletics portion beginning on Aug. 1) being the pinnacle of the track and field season later this summer.

Lyles won the 100m final with a personal best time of 9.83 seconds, earning his first U.S. men’s 100m outdoor title and qualifying for his first Olympics in the 100m event. Olympic 200m silver medallist Kenny Bednarek finished second with a personal best of 9.87 seconds. The 2022 world champion, Kerley, edged out Coleman to secure his spot on his second consecutive Olympic team, placing third in 9.88 seconds.

For the first time in history more than three quarters of a million people applied to take part in the London Marathon with 840,318 applicants

London Marathon ballot applicants will find out on Wednesday if they have been lucky enough to get a place but many will be disappointed after a record 840,318 people entered the draw.

The number of hopefuls requesting a place for the 2025 event shot up by 261,944 (45.29%) on the previous record set by the 578,374 who entered the ballot for the 2024 marathon.

It is the first time in history that more than three quarters of a million people have applied to take part in a marathon, with applicants from the UK and across the world entering the draw for the TCS London Marathon on Sunday April 25 2025.

Event director Hugh Brasher said: “There’s a record number of people anxiously awaiting tomorrow’s results and we wish everyone the very best of luck.

“For those who are successful, your journey to the 2025 TCS London Marathon begins Wednesday June 26.