Running News Daily

Kenyan Edward Zakayo to use France Continental Tour as build-up for Budapest

Former Commonwealth Games 5,000m bronze medalist Edward Zakayo will compete at the Meeting International de la Martinique Continental Tour set for next week in France.

The former world under-20 5,000m champion said he wants to use the France race as a build-up for the upcoming World Athletics Championships in Budapest, Hungary. 

Speaking in Iten after competing in the Iten 15km Road race on Sunday, the former Africa 5000m champion said he has also been competing in road races just to enhance his career path and build on his endurance. 

“Today’s race was just but part of my training ahead of the Continental Tour in France,” said Zakayo, who finished 19th in the race that attracted over 500 athletes.

Zakayo stormed into the limelight in 2017 when he won 5,000m silver at the world Under 18 championships.

He added bronze at the 2018 Commonwealth Games in Gold Coast, Australia, and added the world Under-20 5,000m title in Tampere, Finland.

He completed the year with gold at the Africa Athletics Championships in Asaba, Nigeria in 2018.

“For me to make Team Kenya to Budapest, I need to work hard this season. I missed the cut last year but I want to do my best this year,” said Zakayo.

He also won silver at the 2019 All Africa Games in Rabat, Morocco before venturing into road races. “My new venture in road running is earning fruits and I hope this will continue,” he said.

Rhonex Kipruto returns guns blazing after AIU supension

The world 10km record holder, Rhonex Kipruto, has vehemently denied violating anti-doping rules.

Kipruto, 23, took to his defence shortly after the Athletics Integrity Unit (AIU) suspended him for use of prohibited substance/method.

He has denied any wrongdoing, emphasising his desire to undergo a longitudinal study on his blood markers under 24-7 supervision.

“I don’t cheat or dope! The truth is on my side. This is all I can say,” Kipruto remarked in a statement released on Wednesday.

The 2019 world championship bronze medallist was charged by the AIU with “use of a prohibited substance/method” after inconsistencies were found in his biological passport between July 2018 and March 2022. He faces a four-year ban if found guilty.

Kipruto’s coach, Brother Colm O’Connell also jumped to his protege’s defence, noting that he (Kipruto) has consistently toiled to attain the heights he has scaled thus far.

“I carefully choose who I work with and to whom I dedicate my energy,” he said. “I know Rhonex is an honest young man and it hurts me to see him suffering now,” O’Connell said.

“Our strategy is to train hard and that’s the only way we achieve results. I have said many times that I am in favour of systematically combating doping so that we can protect clean athletes like Rhonex.”

Kipruto romped to a new world record in the 10km race after running 26:24 in Valencia in 2020.

Kipruto’s manager, Davor Savija, disclosed that they have already spent $30,000 trying to absolve him from wrongdoing.

“We are presenting the most important questions and answers about Rhonex, his background, and why we believe him when he says that he is a clean athlete,” Savija said.

“We know that doping and performance-enhancing drugs are a problem of modern society, not just of sport — from boardroom and bedroom to arts, academia, to pressures of modern-day living, all the way to amateur, professional, university and high school sports.

“We know this applies to athletes, as well, and we understand that this raises concerns. We are fighting against doping, we have zero tolerance for cheating, and we support the development of the Athlete Biological Passport. Unfortunately, the “guilty until proven innocent” principle rules the life of an athlete in these cases.”

Savija said the case has been under scrutiny for some time now, intensely engaging the agent, coach, assistant coach, staff, and, of course, independent experts as well as the athlete himself.

“It is affecting Rhonex’s mental and physical performance. We have already spent more than USD 30,000, which is a huge amount of money in the distance running world.”

European half-marathon record holder Melat Kejeta to take on Tartan Ottawa International Marathon

The fastest European half-marathoner in history, Germany’s Melat Kejeta, will take on former Canadian marathon record holder Malindi Elmore and other international elites at the 2023 Tartan Ottawa International Marathon on May 28. Kejeta won a silver medal for Germany at the 2020 World Half Marathon Championships in Poland, setting a European half marathon record of 65:18.

Throughout her 12-year professional career, Kejeta has produced a few remarkable results. In 2019, she was sixth at the Berlin Marathon with a personal best time of 2:23:57. She followed up her debut marathon with another sixth-place finish against the world’s best at the 2020 Tokyo Olympics.

The 2023 Ottawa Marathon will be Kejeta’s first race since 2021. The 30-year-old runner, who also works as an officer in the German police force, gave birth to her first child in early 2022. “When I ran the Olympic marathon, I was pregnant, but I didn’t know that (at the time). It was not planned. So it was a bit of a surprise,” said Kejeta in an interview with Run Ottawa.

In Ottawa, Kejeta will renew a rivalry from her last marathon, facing off against a fellow mom, Elmore, the top Canadian finisher in the 2020 Tokyo Olympic marathon, who finished three spots behind her for ninth.

Kejeta said the 2023 Ottawa Marathon will be special for her, as it will be her first marathon with her daughter in attendance. “I am looking forward to having her on the sidelines at the halfway point,” she said.

With under two weeks until race day, Kejeta and Elmore are just two of the extensive list of female elites at the 2023 Ottawa Marathon. The Ethiopian contingent of Adanech Anbesa, Waganesh Mekasha and Ayana Mulisa will provide Kejeta and the experienced Elmore with a challenge. All three women have personal bests of 2:24:30 or faster, with Mekasha finishing in the top five at the 2022 Chicago Marathon.

Kenyans Kipngetich and Chembai were the winners of the 42nd edition of Göteborgsvarvet

Edmond Kipngetich and Susan Chembai – those are the names of the winners of the 42nd edition of Göteborgsvarvet.

“I didn’t expect to win, but I am really happy I did,” said Chembai, who crossed the finish line 20 seconds before the runner-up.

Four male and two female runners came to Sweden with personal bests under the current course records at Götebortsvarvet, but no new records were broken this day. However, Edmond Kipngetich finished first of the 40,000 participants and Susan Chembai was the first woman to reach Slottsskogsvallen.

Edmond Kipngetich, with a personal best an impressive 59:25 from last year, was in the lead at each of the split times and crossed the finish line at 1:01:46, 40 seconds before his fellow countryman Braved Kiprop and another 58 seconds before Alex Kibet, the runner in the starting field with the best personal best.

“It was tough today, but it felt great to win. The course was tougher than I thought and I had to fight hard, but was stronger than the others today,” he said.

First among the runners competing for Swedish clubs was Samuel Russom (Hässelby SK). The Eritrean citizen finished sixth at 1:04:04 and was the best non-Kenyan. David Nilsson from Högby IF was the best Swedish citizen, six seconds before Archie Casteel (Spårvägens FK).

In the women’s class four Kenyans and two Ethiopians took the first six positions. The best of them was Susan Chembai who was 20 seconds ahead of the runner up, finishing on 1;10:40. As predicted Hanna Lindholm was the best Swedish runner, finishing seventh, more than one minute and two positions in front of Johanna Larsson from Örgryte IS.

Five reasons to become a runner this summer

There’s a saying that goes something like, “The best time to plant a tree was 20 years ago. The second best time is now.” That can be applied to running. You can’t go back in time to become a runner, but you can put an end to your hesitation and procrastination and get started right now. Here are just eight of the many reasons you should finally join the sport and become a runner this summer. 

The warm weather is here 

It’s way easier to convince yourself to run in summer than winter, so get into the habit of training now while it’s nice out. Then, when the weather inevitably turns cold and miserable, the routine will already be established and it will be easier for you to carry on with it. You may be able to break into the sport if you start in the winter, but the cold weather will give you a big reason to give up when you become discouraged. 

Racing season is upon us 

There are so many races in the summer, and for many people, that’s the best part about running. No matter where you live, you should be able to find a race to test your fitness and progress. After you race, you’ll see what running is really all about, and you very well could be hooked. 

Long days and pleasant nights 

The days are so long in the summer, which means you have so many hours available to get out for runs. Whether you’re up bright and early for a run or hours after you finish work, you’ll still be able to enjoy the sun, so you really have no excuse not to hit the road to try the sport.

Summer trips

Nothing can beat running in new places when you’re on vacation. Whether you plan to go camping this summer, hit up a cottage or travel to a new city, anywhere new and different is a great place to run. Plus, you can explore on foot during your training runs and figure out where you want to visit later. 

Why wait? 

Why wait any longer? Maybe you’ve been putting off trying the sport for a while, or maybe you only just decided it’s something you want to do now. Whatever the case, there’s no reason to hold off on becoming a runner now. 

Kirika and Mungai were the winners at the 21st monthly KATA Time Trial in Thika

Zakariah Kirika and Boniface Mungai lived up to expectation by ruling both the 10, 000 and 5,000metres during the May Kenyan Athletics Training Academy Time- Trial held at Thika Stadium May 17. 

The Star, who has been playing second fiddle to KATA's internationals Peter Mwaniki and Peter Wanyoike, timed 30:42.1 in his 10,000metres specialty while Mungai outclassed newcomer Simon Ngubao in the 5,000metres after clocking 15:04.6, improving his January’s time of 15:27.7 by 23 seconds.

During the 21st KATA (Kenyan Athketics Training Academy) Time Trial that alternated with the Road last month, Evans Kiguru took the silver position in 10,000metres behind Kirika in 32:13.3 with another newcomer Gabriel Kahura coming third in 32:27.3.

In the 5,000metres, Levis Kuria bettered his March’s 15:32.8 to record new personal record of 15:06.2, chopping off 26.5 seconds and finished ahead of perennial Fredrick Kiprotich who finished in 15:18.2.

In the Ladies, Caren Chepkemoi bettered her 5,000m Personal Best after registering a new17:28.2 from her previous 19:11.6 to come ahead in the category with Narok-based Maureen Nairesiae clocking 18:20.6.

KATA's Peter Njeru did not run the time trial because he had just gotten back after finishing third at the Petrom Bucharest Romania half marathon clocking 1:01:21.

The 22nd edition of the KATA monthly Time Trial will return to the Road on 14th June on the Ndarugo-Mang’u Road.

Name:                    Bib               Age          Time

     10,000Metres

1. Zakaria Kirika      114              22            30:42.1

2. Evans Kiguru         93              27            32:13.3

3. Gabriel Kahura    124             40            32:27.3

4. Anthony Mukundi 84         35                32:41.8     

5. Alfred Kamande   113              25                34:01.1

6. Paul Ng’ang’a        106        42                34:05.3

7. Charles Ndirangu  90         60                 36:13.2

8. Moses Mutunga    121      27                 37:44.4

5,000Metres

1.Boniface Mungai     111      24                 15:04.6

2. Simon Ngubao        121      28                 15:05.4

3. Levis Kuria               117      22                 15:06.2

4. Fredrick Kiprotich   122      24                15:18.2

5. John Mutiso             109      19                16:14.8

6. Amos Chirchir          126      23                16:19.3

7. Peter Mukundi         115      25                17:22.0

8. Caren Chepkemoi    89        21                 17:28.2

9. Ismael Mburu          120       22                18:18.1

10. Maureen Nairesiae  107    107              18:20.6

11. Virginia Wanjiru      123      21                20:14.2

12. Hannah Njeri           110      24                21:04.6

13. Nancy Githaiga        108      32                22:33.5.

Rhonex Kipruto, 10K world record holder, suspended on doping allegations

On Wednesday, the Athletics Integrity Unit (AIU) announced the provisional suspension of 10K world record holder Rhonex Kipruto of Kenya. The 23-year-old was charged with the use of a prohibited substance or a prohibited method related to his Athlete Biological Passport (ABP).

Kipruto is the fastest man in history over 10 kilometres, clocking an impressive 26:24 on the roads at the Valencia 10K in January 2020. He is also the third-fastest half marathoner in history with a personal best of 57:49. Kipruto won a global medal at the 2019 World Athletics Championships in Doha in the 10,000m, finishing third behind Uganda’s Joshua Cheptegei and Ethiopia’s Yomif Kejelcha.

Kipruto has been informed by the AIU of alleged inconsistencies in his ABP blood values, dating back to 2018. The AIU has not directly accused him of using prohibited substances, but he is provisionally suspended and asked to provide an explanation.

What is an ABP suspension?

The purpose of an Athlete Biological Passport is to track their blood values over a long period to monitor for possible signs of doping, even if they never fail a drug test.

The AIU will analyze an athlete’s ABP data to monitor select biological parameters over time that may indirectly reveal the effects of doping. This approach allows the AIU to generate profiles for each athlete and to look for any fluctuations that may indicate that the athlete has been using performance-enhancing drugs.

The profile for each athlete is generated based on statistics that utilize data from previous (given) samples to predict the individual’s performance limits or range for future samples. According to the AIU, if any data from a test sample falls outside of the athlete’s range, it could be an indication of doping.

In Kipruto’s case, he has been sentenced to a provisional suspension while the AIU investigates further and schedules a hearing, meaning he is unable to compete or train with his training group until the case is closed. If Kipruto is found guilty at the hearing, he could face a four-year plus suspension. 

Kipruto denies the charges

Kipruto’s agency, Ikaika Sports, released a 4,000-word press release acknowledging the provisional suspension, denying the charges. “I don’t cheat or dope!” said Kipruto after the announcement. “The truth is on my side. This is all I can say.”

His agency included expert opinions suggesting that there may be other factors, such as training load, health status, hydration, travel, and alcohol consumption, that could explain Kipruto’s ABP values.

Kipruto is coached by the famous Irish athletics coach Colm O’Connell, who is nicknamed the “Godfather of  Kenyan running”. O’Connell has coached the likes of two-time Olympic 800m champion and world record holder David Rudisha and two-time Boston Marathon champion Edna Kiplagat. According to the press release, O’Connell has not had a single doping case in his 50-year coaching career.

His agency expresses concerns about the presumption of guilt and the lack of transparency in the ABP process, emphasizing Kipruto’s clean record, regular testing, and willingness to undergo further study to clear his name.

Gene Dykes, 75, sets seven U.S. masters records

Accomplished ultrarunner Gene Dykes, 75, looks to have set no fewer than seven U.S. masters records at a 12-hour race in his home state of Pennsylvania over the weekend, surprising himself as he pushed past health issues to pass the 100-km mark with 400 metres to spare.

The records, which have yet to be ratified by USA Track and Field, include the fastest outdoor track times in the U.S. men’s 75-79 category for 25K (2:48:33), 30K (3:24:08), 50K (5:40:39), 20 miles (3:41:28), 50 miles (9:25:10) and 100K (11:56:26), and the longest distance run in that category for a 12-hour period (100,481 metres). Dykes set the records during his 12-hour overnight effort at the Dawn to Dusk to Dawn Track Ultras in Sharon Hill, Pa., on May 13-14. 

The 100K record was the most surprising to Dykes, who has broken multiple records since he took up competitive racing in his 60s. “I didn’t think I had a prayer,” he says. “It’s hard running 100K at my age. I only made it by four minutes.”

Making his latest effort even more remarkable was the fact he was battling a host of health issues on race night.

“I told people I’m battling the three C’s out here,” says Dykes. “Two weeks ago I contracted COVID, and I also had cold symptoms going into the race. Six months before I had been diagnosed with blood cancer, and that’s been really hurting my fast pace, but I have this theory that it doesn’t affect ultra paces and that seems to have really been borne out here. The only symptom I have is that I can’t breathe hard enough when I run fast, but when you’re running 12 hours, you’re never running hard. I was really happy to be able to get through 12 hours with all those health problems.”

Dykes says although he has been sitting out races recently due to health challanges, it was important for him to step up to the starting line over the weekend, as he prepares to make history next month as the oldest finisher of the 100-mile Western States Endurance Run.

“I kind of had to take a chance, because the really big race is next month,” says Dykes. “That’s a big deal. I’ve got a sponsor, and everybody’s expecting me to become the oldest-ever finisher there. So I thought, If I can’t run for 12 hours, how am I going to run for 30 hours?”

The self-described “ultra geezer” says his race on the weekend—his longest since receiving his cancer diagnosis—is a good confidence booster ahead of Western States.

“When you haven’t done something that like in a while, doubts creep in. A lot of things could have gone wrong. I could have got nauseated, I could have bonked, running out of glycogen, in which case you’re going to slow down no matter how much you want to run faster. None of those things happened. You get in this strange mindset where you just kind of dial out misery and keep on going.”

Reflecting on his latest effort with humility, Dykes says many of the U.S. masters records he set on the weekend were “low-hanging fruit,” saying he could “think of a half a dozen 75-year-olds out there” who could have set records in the 25- and 30-km distances “if they had the mind to.”

He adds, however, that he was proud to have hit the 100-km distance under the wire. “At 50 km I asked my crew to find out the new pace I would have to run over the next 50 km for the 100 km. I had to pick up from my comfortable pace. I thought I don’t care if I have no chance—I’m going to run the pace I need and keep doing it until I can’t do it anymore.’ Somehow, for seven hours I managed to keep pushing myself right up to the ending bell.”

Dykes is now looking forward to bringing that same determination to Western States on June 24-25. “It’ll be fun trying,” he says. “There are just so many ways to enjoy running. I’m really fortunate.”

Abel Kipsang eyes gold at World Championships in Budapest

The 2022 World Indoor Championships 1500m bronze medalist, Abel Kipsang will be targeting gold in his specialty at the World Championships in Budapest, Hungary. 

"I'm aiming for gold, but if things go wrong, I should be able to finish on the podium in Budapest," said Kipsang in an exclusive interview on Monday.

Kipsang has been honing his skills at the Traffic Police headquarters training ground under the watchful eye of legendary athletics coach Alfred Sang.

The National Police officer will attempt to beat his personal best time of 3:31.65, which he set at the Tokyo Games last year. 

"I also want to beat my previous best time. I've already clocked a 3:29.56 and my new goal is a 3:28.00."

Kipsang expressed his satisfaction with his performance at the weekend's Kip Keino Classic at Moi Stadium in Kasarani. He clocked 3:32.70 minutes to finish second to Reynold Kipkorir, who won in 3:32.01.

"I prepared well for the race, and my body was in top shape. I'm pleased with the time I set at Kasarani. I'm hoping to accomplish a lot more in the coming events," Kipsang remarked.

With his sights set on boarding the Team Kenya jet to Budapest, Kipsang is overjoyed to have already met the qualification standards for the much-anticipated annual global extravaganza, which will be held in August.

"The qualification time set by World Athletics is 3:34.20, and I managed a 3:32.70 at the Kip Keino Classic on Saturday," Kipsang stated.

Despite the stiff competition he is going to face in Budapest from a talented field of rivals, Kipsang says he is not nervous.

"I'm not training with any particular opponent in mind. It's all about getting the greatest time possible to give me an advantage in competition."

He will rely primarily on his extensive knowledge and superior skill to lead him to stardom in Budapest.

Kipsang won the bronze medal at the 2022 World Indoor Championships in Belgrade after finishing fourth in the 1500m at the 2020 Tokyo Olympics.

At the 2019 African Games in Rabat, he competed in his first international competition, finishing fourth in the 800m with a time of 1:45.43 mins.

On June 9, 2021, in Marseille, he ran a personal best of 3:32.6 in the 1500m. He had placed third at the Kenyan Olympic trials 10 days earlier, securing his spot in the postponed 2020 Tokyo Olympics.

His score from Marseille put him in the top ten in the world. Kipsang achieved a new Olympic record in the semifinals of the 1500m on August 5, 2021, in Tokyo, clocking 3:31.65, to improve his personal best.

This record was eventually surpassed by Jakob Ingebrigtsen, who ran 3:28.32 in the final, while Kipsang finished fourth in 3:29.56. Timothy Cheruiyot won silver in 3:29.01, while Josh Kerr finished third in 3:29.05.

In 2022, he won a bronze medal at the World Indoor Championships in Belgrade, clocking a personal best of 3:33.36 and finishing behind Samuel Tefera (3:32.77) and Ingebrigtsen (3:33.02).

NHL legend Zdeno Chara crushes 50K ultra-trail race

Three weeks after finishing the Boston Marathon, the former 6'9" foot defencemen took on a 50K ultra-trail race, finishing eighth overall.

Zdeno Chara may have found his new hobby: ultrarunning. On May 13, the 46-year-old completed his first ultra-trail race at the Watuppa Trail 50K in Fall River, Mass., and performed admirably.

“I tried a new distance today,” Chara wrote on his Instagram. “I can’t thank my team enough for their incredible help and support for my first ultra trail race.”

Despite lacking ultra experience, the former 6’9 foot defencemen finished the 50K in eighth overall, in 5:07:29, and even took second place in his 40-54 age category. 

Since retiring from the NHL in 2022, Chara has found an interest in distance running. He completed the 2023 Boston Marathon in a very respectable time of 3:38:23; he also raised USD $33,333 for The Hoyt Foundation during his campaign.

Chara holds the all-time NHL record for most games played by a defenceman, with 1,680. He played for four teams over his 20+ year career, starting with the New York Islanders, Ottawa Senators, Boston Bruins and Washington Capitals.

Chara entered the race with his friend and training partner Becca Pizzi, who won the 50K outright in 3:59:11. Pizzi also helped pace Chara for his first marathon last month.

We think it’s only a matter of time until we see the big man take on a 100-miler.

Kenya's Nicholas Kosimbei provisionally suspended by AIU

The Athletics Integrity Unit (AIU) has provisionally suspended Kenya's Nicholas Kosimbei for the presence/use of prohibited substance Trimetazidine.

The 26-year-old and the 2014 world U-20 10,000m bronze medalist has been served with the notice over the allegation as investigations continue.

According to AIU, a provisional suspension is when an athlete or other person is suspended temporarily from participating in any competition or activity in athletics prior to a final decision at a hearing conducted under the World Athletics Anti-Doping Rules or the Integrity Code of Conduct.

Kosimbei joins a list of 15 other athletes including compatriot Purity Changwony who was provisionally suspended on July 26, 2022 after testing positive for 19-Norandrosterone, Triamcinolone acetonide.

This suspension adds to the list of 25 Kenyan athletes suspended by AIU and Anti-Doping Agency of Kenya since 2022.

Lithuania's Aleksandr Sorokin Improves His Own 100km World Record

Aleksandr Sorokin broke the world 100km record at the Nord Security World’s Fastest Run in Vilnius on Sunday (14).

His winning time of 6:05:35, pending ratification, is an improvement of three minutes and 39 seconds on the previous official world record of 6:09:14, set by Japan’s Nao Kazami in 2018. Sorokin had clocked 6:05:41 in a 100,000m race on the track last year but it was not ratified as a world 100km record.

Competing in a field of 30 international ultra-runners on a 1.644km circuit in the Lithuanian capital, Sorokin ran his own race in a bid to break the record. He covered the marathon distance in about 2:32:30, just seven minutes shy of the PB he set for that discipline in Seville earlier this year.

He maintained that rhythm as he reached half way in just under 3:02, putting him well on course to break Kazami’s record. With temperatures now at 19C – the race having started at 6am local time – Sorokin’s pace barely dropped in the second half as he crossed the finish line in 6:05:35.

“I am extremely happy that I managed to break a world record and that I did so in my native city,” said the 41-year-old. “Vilnius is the city where I started running and it’s my great pleasure to thank it by making history right here.”

Route du Louvre Marathon record smashed by two minutes

It's a rain of records broken a year before the Olympic Games and in particular for the Frenchman Mickaël Gras. 7 lap times in less than 2H10 and a record for the race itself. Never had the Route du Louvre marathon been run so fast, in 2h 8'5". Results that marked this record 18th Route du Louvre.

Over two days, nearly 13,000 set off for all the La route du Louvre 2023 meetings. The marathon, the queen event, took place this Sunday, May 14 with 1,700 participants. 

The Kenyan Frédérick Kibii pulverized both his personal best and the La route du Louvre record in 2h08'05". The Ethiopian Mitku Dekeba is second in 2h08'18" followed by another Kenyan, Abdnego Cheruiyot in 2H08'40^ .

The first Frenchman is Mickael Gras who came to play the hare and not to beat his record. He collapses when he arrives. "I didn't come for that." But what he has done is exceptional and promising. 

"it's the end of the mind, in the end the muscles are wood ." He changed his objective at the 35th kilometer and opened the door to the Olympics, here in Lens.

Marie Bouchard is the first Frenchwoman on the finish line after 2h42'54". 

I dedicate this race to my nephew Honoré who lives in Lille and who is fighting against a rather rare syndrome, nemo syndrome. He sees the end of the tunnel and it is a symbol for me. I really thought of him on my end of the race.

Marie Bouchard, French premiere.

U.S. sprinter breaks collegiate 400m record in consecutive races

University of Arkansas sprinter Britton Wilson continued the season of her life over the weekend, breaking her own collegiate 400m record in consecutive races. Competing at the SEC Outdoor Track & Field Championships, Wilson entered the weekend with a lifetime 400m best and NCAA record of 49.51 seconds. She proceeded to run 49.40 seconds in the preliminary heats on Friday and followed that up with a massive PB of 49.13 in the finals on Saturday. She now owns the three quickest 400m times in NCAA history. 

Thanks to her impressive clocking, the 22-year-old sprinter has climbed up the ranks of the U.S. all-time list, currently sitting fourth. Wilson now holds a faster personal best than U.S. Olympic legend Allyson Felix, whose 400m best of 49.26 was set at the 2015 World Championships in Beijing.

A hot streak

Wilson has had a phenomenal 18 months on the track. In 2022, she and her Arkansas teammates won the NCAA 4 x 400m indoor title, and a few months later, she ran to an individual win in the 400m hurdles at the NCAA outdoor championships. She followed that up by qualifying for the World Athletics Championships in Eugene, Ore., where she was part of the American team that ran to gold in the 4 x 400m relay. 

Wilson rode a massive wave of momentum as she flew into the 2023 season, and it didn’t take long for her to get back to her winning ways. In February, she won two more NCAA indoor titles, helping the Arkansas women defend their 4 x 400m crown and taking the win in the individual 400m (her winning time of 49.48 seconds is a U.S. indoor record). 

She didn’t slow down transitioning from indoor to outdoor track, flying to the NCAA 400m record at a race in Florida in April when she ran 49.51 seconds. This time beat Athing Mu‘s previous collegiate record of 49.57 seconds.  

A successful weekend 

With the NCAA record already under her belt, as she worked toward the SEC championships, all eyes were on Wilson in the women’s 400m. It likely came as a shock, however, when she beat her record in the heats on Friday. With her final time of 49.40, she was well ahead of the rest of the field (second place crossed the line in 50.78 seconds).  

Wilson was the obvious favourite for the win on Saturday, but after her prelims record, the question was whether she could run yet another PB. It turned out that she could, and although she had already run a blazing race just 24 hours before (and a 400m hurdles heat on Thursday), she smashed the record once more, crossing the line in 49.13. As in Friday’s race, she finished more than a second ahead of the next-closest runner. 

Later that day, Wilson won the 400m hurdles title, cruising to the line with a 53.28 win and beating the second-place woman by almost two whole seconds. Wilson will be a favourite for the NCAA title in both events come June at the outdoor championships. 

Kenyans Victor Kipruto and Veronica Loleo reign supreme in blustery Run Your City Cape Town 10K

Kenyan duo Victor Kipruto and Veronica Loleo reigned supreme in Sunday's Run Your City Cape Town 10K, which was run in windy and blustery conditions in the Mother City,

Kipruto won the men's event in 28:28 after an exciting duel in the final stages of the race. The next eight runners all finished in under 29 minutes.

The next four places went to South Africans led by Precious Mashele (28:36), Thabang Mosiako (28:38) and Elroy Gelant (28:51).

“My plan was to win the race. I came here to win,” said Kipruto, who ran the second half of the race in 13:45.

“We were a big bunch in the beginning because of the wind, and it is easier to run in a bunch when the wind blows, but once we had some shelter, I knew it was time to go.”

Second-placed Mashele led a bunch of about 20 runners that included SA 5 000m record holder Gelant, at the halfway mark. He said the cool conditions proved restrictive in the final stages.

“I felt a bit cold towards the end and that stopped me from being able to sprint in the final kilometre,” said Mashele, who broke the SA 10km record in Gqeberha, taking three seconds off the previous record.

The women's race was dominated by international runners who claimed the first five places.

Loleo, who came into the race with a 30:53 personal won in 31:38, She was followed by Ugandan Docus Ajok (32:09), Lesotho's Neheng Khatala (32:13), Uganda's Prisca Chesang (32:45) and Ethiopia's Genet Abdurkadir Habela (33:08).

The first South African across the line was sixth-placed Glenrose Xaba in 33:35.

After the race, Loleo said the race had gone according to plan.

“I stuck to the pacesetter as he was doing exactly what we asked him to do,” said Loleo. “I’m really happy with my run in the wind.”

Michael Meyer, managing director of Stillwater Sports and founder of the Run Your City Series said: “Congratulations to Victor Kipruto and Veronica Loleo for their stellar performances.

“Not even the Cape Doctor could get in the way of these world-class athletes.

"Today the event was back to its full-scale, post the Covid-19 pandemic, and it felt amazing. From Monday onwards it’s full steam ahead as we shift our focus to Durban.”

The Benefits of Combining Running and Weightlifting

Are you looking for a more effective way to improve your overall health and wellness? If so, then combining running and weightlifting could just be the answer you’re looking for! Running is an excellent aerobic exercise that helps enhance cardiovascular health, aid in calorie burn, promote mental clarity and reduce stress.

On the other hand, weightlifting focuses mainly on building muscle strength, improving bone density, and increasing self-confidence levels. When these two powerful workouts are combined together it offers a complete package of incredible benefits that will not only help you look better but also feel better too! In this blog post, we’ll discuss the various advantages of combining running with weightlifting as well as provide some tips on how to safely engage in both activities.

So if you’ve been wanting to get out there and start seeing results quickly then read on to discover why combining running with weightlifting might be right up your alley!

Introducing the Benefits of Combining Running and Weightlifting

Running is a great way to improve cardiovascular health and endurance, while weightlifting can increase muscle strength and tone. When combined, these exercises can lead to improved overall body composition, increased metabolism, and a decreased risk of chronic diseases. Plus, the endorphins released during exercise can lead to a sense of increased happiness and decreased stress. So, the next time you hit the gym or head out for a run, consider combining the two for a killer workout and a healthier mind and body.

Different Running Styles and How They Impact Weightlifting Performance

Different running styles can impact weightlifting performance in different ways. For instance, long-distance running can lead to loss of muscle mass, which can negatively affect weightlifting performance. On the other hand, sprinting can improve power and explosiveness, which are essential in weightlifting. Therefore, weightlifters must choose their running styles carefully to achieve maximum benefits while minimizing the risk of injury or reduced performance.

Developing a Balanced Workout Plan That Combines Running and Weightlifting

The key to developing a balanced workout plan is understanding your goals and tailoring your routine accordingly. If you’re looking to build muscle and strength, weightlifting should be your focus. On the other hand, if you’re aiming to improve your cardiovascular fitness, running is a great choice. But don’t forget that both types of exercise have crossover benefits, so it’s important to incorporate both into your plan.

You can consider sources such as Muscle and Health to look for information on running, weightlifting, and other fitness activities. A well-rounded routine that incorporates both running and weightlifting will help you achieve your fitness goals and keep your workouts interesting and challenging.

Strengthening Muscles by Adding Resistance Training to Your Running Routine

Adding resistance training to your routine can be an incredibly effective way to do so. By incorporating exercises that work the major muscle groups – such as squats, lunges, and deadlifts – you can strengthen your muscles and improve your running performance. Resistance training can also help prevent injury by correcting muscular imbalances and improving overall stability.

Plus, by building more muscle, you’ll increase your metabolism and burn more calories, even when you’re not running. So why not try adding some weights to your next workout and see how it can benefit your running routine?

The Effects of Cardio on Muscular Strength and Endurance

When we engage in aerobic exercise, our bodies increase the amount of oxygen that we take in, which allows our muscles to work harder for longer periods of time. This increased oxygen delivery can lead to more efficient use of energy by our muscles, meaning that we can work harder and for longer before experiencing fatigue.

By incorporating cardio into our routine, we can increase our muscular strength and endurance, which can result in overall improvements to our physical fitness. So, next time you hit the gym, be sure to get your heart rate up and experience the benefits of cardio for yourself!

Reaping the Rewards

By consistently engaging in physical activity and making healthy choices, you can notice changes such as faster sprint times, increased endurance, and improved cardiovascular health. But the rewards don’t stop there. Regular exercise can also lead to reduced stress levels, better sleep, and increased confidence. So, whether you’re hitting the gym, going for a run, or trying out a new fitness class, know that the benefits of your hard work are worth it.

Combining running and weightlifting provides many benefits, from heart health to improved athletic performance. Start off slow and soon enough you will see the rewards of this effective combo training approach. With dedication, consistency, and a smart workout plan in place, you’ll be able to experience the full potential of this dynamic duo.

For Mother's Day, Krista DuChene reflects on balancing the marathon and motherhood

This Mother’s Day, we present a new video about retired 2016 Olympian, Boston Marathon podium finisher and Canadian 50K record holder Krista DuChene entitled “Seven Years Later,” in which the Marathon Mom reflects on a career spent balancing running and motherhood.

“Well, the one thing that’s the same is that I’m still making pancakes every day for the kids,” DuChene laughs, while commenting that her kids are a lot bigger now. (She and her husband have two sons and a daughter–Micah, Seth and Leah–ranging in age from 17 to 12).

DuChene commented in the earlier video that she got faster after each baby; it was only after she’d had her kids that she competed as an elite runner. 

At the Montreal Half-marathon in 2014, the Brantford, Ont. runner suffered a fracture in her femur and had to be carried from the course by Canada Running Series’s Alan Brookes. Less than a year later, she returned to racing and qualified for the 2016 Olympic team in Rio, along with Lanni Marchant. Her six Abbott World Marathon Majors, including a third-place finish at the 2018 Boston Marathon, also came after her injury, which could have ended her career.

On one of the nastiest days the Boston Marathon has ever seen, no one was more shocked than DuChene herself to find that she had reached the podium. “Knowing what the weather was going to be like was definitely an advantage to me, because it was going to be cold and wet and rainy and snowy, and I think there was even hail at the start,” she says in the video. “And it was an excellent opportunity for me to go out there and prove that I could be tough in those conditions, when many people dropped out of the course … It wasn’t until I saw it on someone’s phone, in writing, that I believed it! That was a pretty special moment.”

Another was the day she broke the Canadian 50K record in Hamilton in 2021. The pandemic was in full force, and DuChene says the enforced isolation took a toll on a lot of kids, including her daughter, Leah, who was overcome with emotion when her mom crossed the finish line. “I held her shoulders, and I’m like, we did it, we did it!” says DuChene. “I really felt like she was part of that moment with me.”

DuChene’s last marathon was the 2023 Tokyo Marathon on March 5, where Cam Levins set the Canadian marathon record for the third time. DuChene also broke a Canadian masters record in that race, lowering the mark for women age 45 by more than a minute (2:38:53). It was a great way to end a stellar career–one that means as much to her family as it does to her.

Tanui and Kirwa are the winners at the 2023 Copenhagen Marathon

Kenyans Rodah Chepkorir Tanui and Solomon Kirwa survived the heat to win the women’s and men’s 2023 Copenhagen Marathon on Sunday (14). 

Running her second marathon of the year, Tanui pulled away from the field to better her personal best from 2:25:46, which was set in Buenos Aires on 22 September 2019. She ran 2:28:30 for sixth place in her other marathon race in 2023 in Riyadh in February.

For her top performance today, Tanui collected €$6000 for the win and an extra €$3000 in bonus prize for breaking the race record. Look for her to race in other big marathon races in the near future!

Valentina Mateiko, the 2014 World Junior 3000m bronze medalist, made an impressive start to her marathon career in the extremely hot condition in Copenhagen today, clocking in at 2:25:05 to take second place on debut before being well received by her Kenyan teammate at the finish line.

Philippa Bowden of Great Britain also smashed her personal best big time when she ran in at 2:29:16 for third place, lowering her previous mark by almost five minutes.

The top American finisher today in the women’s contest was Roberta Groner, the 2019 World Championship sixth place finisher, who ran 2:31:37 to take sixth place today as well.

Karen Ehrenreich won the Danish title with a time of 2:35:02 for 9th place overall, with Stine Schønning a distant second place in the Danish Championships at 2:45:10.

Kirwa Leads Kenyan Sweep in Men’s Race

Meanwhile, Solomon Kirwa led a Kenyan podium sweep in the men’s race at the 2023 Copenhagen Marathon. The 36-year-old, running for the first time in the Copenhagen race, made it a fruitful debut at the Denmark event, clocking in at 2:09:12 for first place after surging away from his rivals after the 40km mark.

Edwin Kiptoo of Kenya, who led after the halfway mark, was second in the end with a time of 2:09:51, followed by countrymen Kenneth Keter, who posted 2:09:47 for third place and Pius Karanja in fourth.

T-Roy Brown was the best-placed male runner from the United States today, taking 18th place with a time of 2:21:17.

Karen Ehrenreich was crowned the Denmark champion after he finished at 2:35:02 for 9th overall, while Andreas Lommer of Denmark, who changed his race plans to work with Tanui in her chase for glory today, ran out of gas and finished with a time of 2:23:50.

Saucony Launches New NIL Partnership with a Different Type of Distance Athlete

The shoe brand is teaming up with Galen College of Nursing to provide footwear and financial compensation to four stand-out nurses.

If you’ve followed college sports over the last few years, you’ve probably heard about NIL, or “Name, Image, and Likeness.” Ratified in 2021, NIL allows college athletes to partner with companies and earn money from marketing or sponsorships. Previously, NCAA athletes were not allowed to profit off business deals related to their sport.

On Wednesday, Saucony posted on Instagram that, “The next big NIL deal is coming.” And on Thursday, they revealed that deal: the NIL Student Nurse Initiative. The shoe brand is partnering with Galen College of Nursing to sign four collegiate nursing students to NIL deals.

“We've officially signed four new collegiate distance athletes,” Saucony wrote on Instagram. “No, not your traditional endurance athlete, four aspiring nurses @galencollegeofnursing! The average nurse can walk nearly a marathon each week on the job! With this NIL initiative, we’re shining a light on their stories, their successes, and how critically important nurses are to our healthcare ecosystem.”

The nurses—four of Galen’s top students—include Lauren Lowe, Sarah Sangha, Ashley Lutes, and Brianna Nelly. The quartet will receive pairs of Saucony Triumph 20 and Saucony Endorphin Shift 3 shoes to wear on the job, as well as an undisclosed amount of “financial compensation,” according to a press release. The company told Runner's World that this is currently the only NIL partnership the brand has. 

Other collegiate distance runners have garnered NIL deals in recent years. Star runner Katelyn Tuohy, of N.C. State, inked a contract with Adidas in November, and the reigning NCAA cross country champion, Charles Hicks, of Stanford, signed with Nike in March. Duke steeplechaser Emily Cole reportedly makes over $150,000 from endorsement deals on social media. 

In the spirit of National Nurses Month in May, Saucony is also offering a discount of 25 percent to all nurses and nursing students, through May 18.

SAINA VICTORIOUS and KORIR REPEATS AT THE USATF 25 KM CHAMPIONSHIPS

GRAND RAPIDS, Michigan — It was a thrilling morning of racing in Grand Rapids on Saturday, as both the women’s and men’s races came down to the final mile, with Betsy Saina earning her first USATF title and Leonard Korir repeating as champion at the USATF 25 km Championships.

The USATF 25 km championships was hosted by the Amway River Bank and is the sixth stop on the USATF Running Circuit.

The women started first Saturday morning in Grand Rapids, and as the gun sounded it was USATF Running Circuit veteran Dakotah Lindwurm jumping to the early lead and setting a pace that immediately strung out the field. Lindwurm, along with other top competitors, would eventually pack up and run much of the front half of the race together.

 As the lead pack passed the 10 km split, Lindwurm continued to drive the pace, while the remaining athletes in the group, Saina, Keira D’Amato, Jessa Hanson, Jeralyn Poe, and Nell Rojas all seemed content letting Lindwurm pace the way up front. 

By 15 km, the trio of Lindwurm, Saina, and D’Amato were the remaining three runners up front, with Hanson and Poe running together a few seconds back. Eventually, D’Amato put in a surge to jump to the lead, as Lindwurm dropped off pace and connected with Hanson and Poe.

The move put D’Amato and Saina up front, claiming valuable seconds between themselves and the chase group as the final stages of the race were now upon them. D'Amato and Saina started to work together, and while Lindwurm and Hanson worked to try to maintain contact, their effort eventually couldn’t match that of the front running duo. 

With just under a mile and a half to go, Saina put in a surge that D’Amato simply couldn’t match. Saina charged forward, never looking pack, working hard to create crucial space between her and D’Amato. As the finish came into view, Saina nearly missed the final turn, allowing D’Amato to regain a few seconds on her rival, but ultimately Saina held off D’Amato, claiming her first USATF title as she crossed the line in 1:24:32. 

D’Amato claimed the runner-up spot at the USATF 25 km Championships for the second year running, this time crossing the finish in 1:24:39, adding another strong result to her young 2023 campaign. Behind the leading duo, Hanson held off Lindwurm for third, crossing the finish in 1:25:33, while Lindwurm held on over the final miles to claim fourth overall in 1:25:58. Rojas and Poe stayed close to the chase, as well, taking home fifth and sixth place in 1:26:19 and 1:26:32. With their third and fifth place finishes, Hanson and Rojas leapt Emma Hurley in the USATF Running Circuit overall standings, as the duo are now tied for first with 29 points.

Hurley now sits third with 22 points, having not raced Saturday in Grand Rapids. Breanna Sieracki took home seventh in 1:28:43, Mackenzie Caldwell claimed eighth in 1:29:19, Katrina Spratford-Sterling earned ninth in 1:30:13, and Joanna Stephens finished tenth for the second consecutive year with a 1:30:49 finish. 

As the men’s race got underway, reigning champion Korir and Thomson jumped to the lead immediately, pushing the early pace and dropping the majority of the field within the first 5 km, leaving a small group of only eight men in the lead pack. 

Over the next 5 km, Korir and Thomson would continue to lead, with USATF Running Circuit veterans Brian Shrader and Joel Reichow, along with Connor Winter, making a top group of five runners. Rolling along, the lead pack passed through 15 km, with Reichow dropping off the group, leaving four men to race the final 10 km in Grand Rapids. Winter would eventually fall off pace, making it a three-man race to the finish with less than 5 km to go. 

With a mile to go, Korir started to push the pace, one that both Shrader and Thomson couldn’t match. Korir used his experience in Grand Rapids, picking it up around the curves of the final stages of the race, putting enough space on his competition to hold on to victory, repeating as USATF 25 km champion in 1:14:45. 

Thomson was able to hold off Shrader over the final quarter mile of the race, taking second place in 1:14:49 to Shrader’s third place effort of 1:14:53. Korir’s finish pushed him into the top spot in the USATF Running Circuit overall rankings with 46 points. Thomson’s runner-up effort kept him in second, but moving ahead of Hillary Bor in points, totaling 43 points through six races on this year’s circuit. Shrader’s third place effort moved him up to fourth, five points behind Bor’s 31-point total with 26 points. 

Winter held on to fourth place, running a magnificent race from start to finish, crossing the line in 1:15:30. John Dressel and Reichow finished fifth and sixth overall in 1:16:06 and 1:17:12 respectively. Rounding out the top ten, Jarrod Ottman ran to seventh in 1:18:58. Adam Walker and Will Norris both ran under 1:20:00, with 1:19:06 and 1:19:21 eighth and ninth place finishes. Brendan Gregg took home tenth in 1:22:27, outlasting two-time USATF 25 km champion Fernando Cabada, who took eleventh with the same time. The seventh and eighth stop on the 2023 USATF Running Circuit are the USATF Women’s 6 km Championships in Canton, Ohio, and the USATF Men’s 8 km Championships in Kingport, Tennessee, both events taking place on July 15.

Get a faster 5K time with this hybrid track workout

The 5K is the pinnacle distance of road racing. It is a distance every runner has either raced or can relate to, plus it can be one of the more straightforward road distances to train for. If you’re doing the right workouts, training for the 5K can be rewarding, plus it can translate if you’re training for longer or shorter distances.

It’s a term you’ll hear coaches say a thousand times, but the key to lowering your 5K time (or improving your speed in general) is to practice getting comfortable with the uncomfortable. 

This hybrid track workout is designed to get your body and legs acquainted with your goal 5K pace on little rest. The short jog recovery will challenge your aerobic threshold and improve your capacity to feel confident with unfamiliar paces come race day.

Workout

12 to 15 reps of 300m with 100m jog recovery

(We recommend a 10 to 15-minute warm-up jog with dynamic stretching before you start, followed by a similar duration cool down after finishing).

This workout should be done on a 400m or 200m athletics track. If you do not have access to a track, you can modify this workout by doing 90 seconds at your 5K pace with 45 seconds jog recovery. Aim for the same amount of reps. 

Hitting paces in this workout is ever so important. Do not go out too fast in the first five reps. It will certainly come back to haunt you later on. For example, if you are training to break 20 minutes in the 5K, aim to hit each 300m rep in around 70 seconds. If you reach rep seven or eight and are feeling comfortable with the pace and rest, try speeding each rep up to three to five seconds faster.

If you’re having trouble hitting your goal paces on short rest, turn your 100m recovery jog into a 100m walk.

This workout will be around 5K in distance, and should give a rough idea of where you’re at and where you need to improve to crush your personal best on race day. 

Okpekpe race organizers unveil action plan for gold label 10km event

Organizers of the historic Okpekpe International 10km Road Race have unveiled the action plan for the successful organization of the ninth edition of the race which holds on Saturday, May 27, 2023, in Okpekpe in Estako East Local Government Area of Edo State.

Dare Esan, the race’s Director of Media and Activation says the secretariat for the event will open on Monday, May 22, 2023, to begin the final countdown to the first gold label 10km road race in Nigeria.

“The Secretariat will open in Auchi near Okpekpe five days before the event to prepare, among other things for the arrival of technical and medical equipment needed for the race as well as the arrival of the elite athletes,” said Esan.

The Media and Activation Director also says volunteers that will be used at the race will begin their training to ensure a hitch free race for the ninth straight edition.

‘This time around, we are going to engage more volunteers and we are partnering with the Edo State University in Uzauire near Auchi where about 200 students will work as volunteers for the race in the area of accommodation, medicals, media, transportation and technical.

“We are bringing in these students as volunteers as a way of imparting practical knowledge of management. Like the Edo state Deputy Governor, Comrade

Philip Shaibu said at the pre-race conference last week in Benin,  ‘sports sharpens our knowledge, physical ability and reduces social vices in the society.’

Esan also revealed that accreditation and medical tests will begin on Tuesday May 23 while foreign and Nigerian elite athletes will undertake a tour of the race course on Thursday.

In terms of security, Esan says all arrangements have been concluded for another trouble and crime-free event.

“We visited the Edo state Commissioner of Police, Adamu Dankwara last week in his office to conclude all arrangements while the DSS has also been contacted for a comprehensive security for the race.

‘The Federal Road Safety Corps, FRSC, have also been contacted to secure the road and ensure a hitch free movement of vehicles and they all sent representatives to the pre-race media conference last week.

“We have been assured they will secure the athletes, officials and spectators who will be in Okpekpe and its environ before, during and after race day.

‘The Deputy Governor has also given us the assurance the race will be safe for the ninth straight edition. Comrade Shaibu said at the press conference that ‘adequate security measures are in place to ensure that all residents and visitors including athletes coming into the state for the race are all safe and protected.’

The Okpekpe international 10km road race is supported by Petralon Energy as its CSR partner, Development Bank as its official bank and Nigerian Breweries Plc as its official malt drink.

The race is the first in Nigerian to have its race course measured by a World Athletics/AIMS accredited course measurer as well as the first truly world class road race in Nigeria when it was granted a label status (bronze) in 2015.

Five tips for walking the uphills on trail runs

Small tweaks to your technique can yield big payoffs on your climbs.

“Walk the hills.” It’s one of the first pearls of wisdom offered to those new to trail running—and with good reason. As tempting as it may be for fledgling trail runners to zip up those delicous-looking inclines at full steam, opting for a slower, steadier approach on the uphills is often the more effective strategy in the long run. Conserving energy on climbs can prime runners for speedier efforts on the straightaways and lessen their chances of flaming out as the kilomtres add up.

Walking the uphills isn’t an excuse to completely ignore technique, however, switching to a strategically slower gait demands more than simply “not running.” Making a consistent effort to focus on your form during slower ascents can help build speed, strength and stamina as a trail runner. Consider these five tips for adding extra oomph when tackling hills in a lower gear.

1.- Shorten your stride

Making a conscious effort to shorten your stride length can ensure your efforts to conserve energy on the uphills don’t go to waste. Taking shorter strides will turn your ascents into opportunities to manage your effort and recharge. Perhaps more importantly, adopting a shorter stride length can improve your balance and help keep you steady on particularly steep and uneven terrain.

2.- Mind your breath

Taking deep, even breaths through the nose and out the mouth can buoy the body and mind on a challenging trail run. Research has shown deep breathing has several potential physiological benefits, including lowering heart rate and blood pressure, making it a simple but effective tool for those concerned with managing their effort. It’s a technique that can also help relax the mind and regulate mood, which can be important when navigating the psychological peaks and valleys of a trail run.

3.- Keep your head up

Like deep breathing, keeping your head up can be good for your body and morale. Hanging your head as a way to rest your neck can be a risky proposition when walking up steep, rocky and uneven terrain. Keeping your head up and your eyes forward will help you avoid obstacles on the trail and keep you aware of other runners or cyclists barreling toward you on a downhill. Keeping your head high also conveys a message—including to yourself—about your mental approach to the run. Maintaining good posture can help fortify your self-confidence during trying moments on the trail.

4.- Work your glutes

Engaging your glutes and pushing off with your back leg when ascending hills is important to maintain momentum, especially on sharp inclines that are particularly taxing on the lower body. Making an effort to work your glutes on less demanding climbs is also valuable, and it will help build strength and endurance for those times you need it most.

5.- Enlist your arms

Trust your arms to offer a helping hand (or two) when you’re struggling to scale a challenging hill. Driving these often overlooked appendages back and forth with a strong, determined rhythm can add extra momentum to your steps.

5 Easy Ways to Drink More Water

Because staying hydrated doesn’t have to be complicated

We’ve all heard it before: Hydration is good for your health and athletic performance. The thing is, maintaining adequate water levels is easier said than done. Registered dietitian nutritionist Maya Feller says her patients report water as one of the hardest things to consume. “They either find it not desirable,” says Feller, “or they forget.”

Jen Scott, a registered dietitian, nutritionist, and running coach, says that skimping on water can lead to a host of negative effects including, zapped energy, elevated heart rate, GI distress, diminished blood flow to your organs and muscles, decreased lubrication around your joints, and increased muscle fatigue and soreness. Or, as Feller puts it: “Without proper hydration, the body just does not function optimally.”

The right amount of hydration depends on a number of factors, including your activity level, overall health, and even the climate where you live, according to the Mayo Clinic. As a general rule of thumb, the Institute of Medicine recommends men consume 3.7 liters (15.5 cups) of water per day, while women should sip on 2.7 liters (11.5 cups).

But these benchmarks include water intake from all beverage types, as well as foods. A good barometer to aim for is half your bodyweight in ounces, Scott says. For example, a 160-pound person would shoot for 80 ounces (10 8-ounce cups). However, she tells active folks, like endurance athletes, to add additional fluid. Scott recommends sipping on two extra cups (16 ounces) before a workout, two cups after, and half a cup during for every 30 minutes of exercise.

For athletes, hydration should include not just water, but electrolyte replenishment, too, say Scott and Feller. Electrolytes are minerals such as calcium, potassium, and sodium that you lose when you sweat. Because electrolytes impact a number of bodily processes, including muscle function, it’s important to replenish lost stores through fluids like sports drinks, milk, coconut water, mineral water, and hydration aids. (Plain old water doesn’t have electrolytes.)

You’re likely well hydrated if you don’t often feel thirsty and your pee is clear or light yellow, according to the Mayo Clinic. That said, Feller recommends athletes work with a dietitian to come up with a fueling and hydration plan that works for them. “It needs to be individualized,” she says.

In the meantime, if you’re struggling to take in enough liquids, here are five simple, expert-recommended ways to boost your hydration.

Feller is a big fan of herbal teas–either warm or iced. “It doesn’t have to all be [plain] water to meet your fluid needs,” says Scott. Tea, in particular, may deliver additional health benefits. Sipping two to three cups a day is linked with reduced risk of total mortality, cardiac death, coronary artery disease, stroke, and type 2 diabetes, according to a meta-analysis of observational studies. The only caveat is that very hot tea (think: 131 to 140 degrees) is associated with esophageal and gastric cancers, according to the meta-analysis. It may be wise to let your mug cool slightly before drinking.

Some people just don’t like the taste of water. If that’s you, Scott recommends freshening things up by squeezing lemon juice into your H20 or adding a splash of fruit juice.

Another option is to make your own infused water: Add your favorite fruits, veggies, or herbs to the bottom of a pitcher. Then, pour water on top and let the flavor soak in. Feller is a fan of water infused with frozen berries as well as lime, cucumber, basil, and mint.

You can also level up your water by making flavored ice cubes. Simply add a favorite ingredient or two to an empty ice cube tray, then pour water over it and let it freeze. Feller recommends kiwi-lemon for a “tangy” taste. You can also try this recipe for raspberry-lemon ice cubes.

About 20 percent of your hydration comes from food sources, says Feller. “So really embracing plant-rich food sources is a great way to add to your hydration while still thinking about flavor and texture,” she says. Scott recommends nibbling on fruits and vegetables with a high-water content, like melons, oranges, grapefruit, grapes, celery, lettuce, tomatoes, cucumbers, and bell peppers. “Those things can all help boost your hydration,” she says. “Every little bit helps.”

Soups can be a warming, filling, and healthy meal choice. Broth-based soups, in particular, can help contribute to your hydration. As a bonus, soups can provide a dose of sodium, which is helpful for athletes who need to replenish those electrolytes, says Scott.

It sounds simple, but picking the right container for your water can make a difference. “I have some patients that have a lot of success with water bottles that have demarcations on them so they can see how much they consumed,” says Feller. One patient, she adds, finds motivation from drinking from a clear water bottle, since she can easily track her progress throughout the day.

Spanish women’s race apologizes for gifting food processor

Organizers of Sunday’s 7K Carrera de la Mujer race in Madrid apologized Monday for gifting a food processor at the event—a move that quickly fuelled allegations of sexism. A statement from the Carrera de la Mujer—which translates as “The Women’s Race”—was posted to Twitter on Monday.

The statement offers apologies to those who were offended by the decision to gift a kitchen appliance at a women’s event, but denies that the food processor was given out as a prize.

“We understand that, seen from a biased perspective, it can generate some controversy, and we apologize if this has been the case and if any woman may have felt offended, but it is a product that we consider not to have a sexist character and that it is ideal for any sports person who wants to improve their nutritional habits,” the statement reads. “In any case, we accept the criticism, we reiterate our apologies if anyone has been offended, and we promise to take measures to avoid this controversy in the future.”

According to the statement, gifts given to race participants are “offered by the sponsors of the event itself. In this case, the (appliance) was not a prize—it was a gift, like many others that the sponsors have given after the competition. The only prize that the organization delivers are the trophies.”

Organizers say they are “fully aware of the fight to eradicate any sexist stereotype, and for this reason we continually exercise almost daily self-censorship to prevent any gift we give or brand that sponsors us from generating negative comments in any way. In the case of Madrid, one of the sponsoring brands has given the winner a high-value food processor, in line with our concept of promoting healthy values in women’s sports and nutritional habits.

“Promoting healthy nutrition and physical exercise are absolutely essential objectives for the Carrera de la Mujer. With this product, men and women can cook unprocessed food in less time and in an easier way.”

Serbian national Ivana Zagorac, one of 32,000 participants who entered Sunday’s race, won the event in 24:07.

This Elite Marathoner Plans on Running in Olympics After Pregnancy

Jess Stenson—an Australian Olympian and 2022 Commonwealth Games marathon champion—is due in September. Reigning Commonwealth Games marathon champion Jess Stenson has her sights set on competing at the 2024 Paris Olympics. If all goes according to plan, that would put her just under a year after her September 2023 due date. Yep, the Australian runner is pregnant with her second child, and told Courier Mail, “I am open to it all,” about competing in Paris.

Stenson is part of a league of other professional runners who are new moms and running fast, like Aliphine Tuliamuk and Molly Huddle. In fact, she’s already proven that pregnancy and motherhood doesn’t necessarily slow you down—she had the best year of her professional running career in 2022, after giving birth to her first child in late 2019. Stenson and her husband decided to start having children in 2018, despite the upcoming Tokyo Olympics. As is the case for many female athletes who want to get pregnant, it was a challenge to plan around her racing and training schedule.

“I knew that starting that process and potentially becoming a mum, I might not get back to my best,” Stenson told Courier Mail. “I just had to be comfortable with that and know that I would try.”

Try she did, and she was back to jogging just six weeks after having her first child. The now 35-year-old ended up having to scrap her plans for Tokyo in 2021 due to a bone stress injury, but in 2022, she went on to win the Commonwealth Games marathon in Birmingham, England, and then finished ninth at the New York City Marathon in 2:27:27.

Stenson also believes her postpartum mental game is stronger than ever, and she approaches her training a bit differently than before, finding it to be more of a privilege than a task. 

“I guess I saw training as just part of my job beforehand,” she said to Courier Mail. “But its importance in my life is even greater now as a mum because you do crave that time to yourself and the opportunity to just get out and free your mind.”

Naomi Korir is going after the qualifying standard at Kip Keino classic for Budapest

World Athletics Cross Country mixed relay silver medalist Naomi Korir will be chasing World Championships qualifying time during Saturday's Kip Keino Classic at the Moi Stadium, Kasarani.

Korir, an 800m specialist, said she wants to build on her 2:00.70 display in Botswana two weekends ago as she chases the 1:59.80 qualifying time for Budapest, Hungary.

“This race will be very important for me. I see it as an opportunity to qualify for the World Championships in Budapest. My training has been intense to ensure that I make the results count,” said Korir.

In Botswana, Korir finished fourth in the two-lap race — won by Ethiopian Habitam Alemu (1:59.35) followed by South African Prudence Sekgdiso (2:00.39) and another Ethiopian, Firezewid Tesfaye (2:00.52).

Korir finished third at last year's Kip Keino in 2:0006, behind winner Sekgdiso (1:58.41) and Commonwealth Games 800m champion Mary Moraa (1:59.87).

Also in the mix are defending champion Sekgdiso, Alemu and Botswana’s Oratile Nowe.

Meanwhile, Olympic and world 800m champion Emmanuel Korir will drop to the 400m where he will be up against compatriot Boniface Mweresa, American Vernon Norwood, Muzala Samukonga (Zambia), Gilles Biron (France), Machel Cedenio (Trinidad and Tobago), Kevin Borlee (Belgium) and Dylan Borlee (Belgium).

Olympian Precious Mashele looks the pick of the men's field for Sunday's Absa Run Your City 10K series in Cape Town

Olympian Precious Mashele will be SA's best bet for Absa 10K line honors.

Mashele finished second to Kenya's Daniel Ebenyo (0:27:21), but Mashele's time of 0:27:35 was a South African 10km record.

Ebenyo is not in the Cape Town field and Mashele will face stiff competition from fellow countryman Thabang Mosiako (0:27:52), who was the only other athlete in Gqeberha to finish the 10K in under 28 minutes.

Apart from Mashele and Mosiako, the other leading contenders for honours are Anthony Timoteus, Melikhaya Frans, Elroy Gelant and Kenyan Denis Kipngetich, who finished fourth in Gqeberha (0:28:01).

An interesting inclusion in the field is 38-year-old South African road running legend Stephen Mokoka, who dreams of a sub-28-minute 10km on South African soil.

How to Conquer Your Race Day Nerves

Let’s be honest, there are moments before races (or any big event) when our nerves get the better of us. We start having thoughts like, “I wouldn’t be that sad if I twisted my ankle right now, and couldn’t run.” Of course, once we finish, these thoughts seem ridiculous. Why would we look for an excuse to not do the very thing we spent months training for?

Pressure can stem from several factors. Sometimes, the more we put into something and prepare, the more we have on the line when it’s time to perform. It’s also easy to second guess whether we prepared enough, and whether we “have what it takes” for race day.

During these times, I like to look back at my Fitbit data, so I can see all the hard workouts I’ve put in. It helps me relive my excitement, and gives me the confidence to know I am ready.

Another big factor contributing to race-related nerves can be the fear of failure. Rather than seeing the race as an opportunity to do something great (and even have fun!), sometimes it’s seen as a chance to fail. Perhaps you fear you might let someone down if you race poorly. Or maybe your performance dictates your entire identity, and you think that if you fail, that means you are a failure as person. (Which is just not true.)

The best way to free yourself of fear is to see yourself rooted in something other than what you do. For me, that is my faith. I’ve probably failed more times than I’ve succeeded in my career, and now I feel free to take big risks because I’ve separated “what I do” from “who I am.”

Regardless of why I feel race jitters, when they set in, I try to shift my perspective to one of positive excitement. Here’s a good example of it: I once heard a sports psychologist give the analogy of a man who was going for a dog-sled ride. When he approached the sled dogs with the musher, the dogs started going crazy, tugging at their chains. They all wanted to be the ones picked to pull the sled that day, to do what they were trained to do. The dogs weren’t fearing how painful or tiring their run would be, and instead were eager to feel the joy of going all out.

That is how we all should be: excited for the opportunity to do what we love, and have prepared for. Since I often run with my Siberian huskies, I’m constantly reminded of this perspective.

Sprint coach Rana Reider gets probation for sexual misconduct

On May 10, U.S. Center for SafeSport has resolved the case with high-profile sprint coach Rana Reider. Reider, who is Andre De Grasse’s former coach, admitted to having an intimate but consensual relationship with an 18-year-old female athlete, and that this presented a power imbalance. He was not found in violation of any other sexual misconduct claims for which he was under investigation.

A statement by Reider’s lawyer, Ryan Stevens, said the American coach will be placed on one-year probation by SafeSport and ordered to take an online course on SafeSport Education. Reider will be allowed to continue his elite-level coaching of sprinters and jumpers.

The 52-year-old, who had been the subject of an 18-month investigation into multiple complaints of sexual misconduct, was formally sanctioned by the U.S. Center for SafeSport on Wednesday. All other claims are now administratively closed, according to the statement. 

The violation occurred in 2014 when Reider was 44 and had an affair with a young athlete he was coaching at the 2014 World Junior Championships in Eugene, Ore.

“From the beginning, we demanded this case to be properly vetted,” said Stevens. “Rana was candid and co-operative. His stellar reputation in track and field is now restored.”

Reider previously coached high-profile athletes with his Tumbleweed Track Club in Jacksonville, Fla., including the 200m Olympic gold medallist De Grasse,in addition to U.S. sprinter Trayvon Bromell, disgraced sprinter Blessing Okagbare and British sprinters Adam Gemili and Daryll Neita (who won bronze in the women’s 4x100m relay at Tokyo 2020).

During Reider’s investigation and Okagbare’s doping scandal, De Grasse, Bromell and Neita all changed coaches heading into the 2023 season. De Grasse is now coached by Irish sprint coach John Coghlan in Orlando, Fla., training alongside his wife, U.S. hurdler Nia Ali.

World Athletics renews Ukraine Fund in wake of destruction of track and field facilities

World Athletics, together with the International Athletics Foundation and members of the Diamond League Association, has renewed the Ukraine Fund established last year to support professional athletes affected by the conflict in their home country.

The Fund’s purpose is to ensure that elite Ukrainian athletes can continue to train, qualify for and participate in World Championship events this year, following Russia’s invasion of Ukraine last year.

The fund currently has $190,000US available to assist athletes, their immediate family and key support personnel, and there will be a particular emphasis on purchasing pole vault equipment after the destruction through missile attacks of a key sporting complex in Bakhmut.

This year’s other priorities will be paying for travel and accommodation for elite athletes at training camps over the summer season, covering travel and accommodation for non-quota officials and athletes to participate at the World Athletics Championships Budapest 23 from August 19 to 27 and the World Athletics Road Running Championships Riga 23 from September 30 to October 1.

The Ukrainian Athletic Federation general secretary, Iolanta Khropach, explained that a large sporting complex in Bakhmut - an athletics stadium, an indoor arena, throwing fields, a medical centre and the Sergey Bubka Olympic Sports College - had been destroyed in the battle for Bakhmut in recent months.

"It was the only centre where athletes could conduct training camps at any time of the year," she wrote in a letter to World Athletics.

"This was very important because in cold winters we do not have enough arenas for training.

"It was also a very important training centre for pole vaulters.

Now there is nothing left in Bakhmut.

"We are grateful for all the help, support and understanding that you give us, but we ask you, if it is in your power, to contact the manufacturers of athletics equipment with a request to provide us with athletics equipment as humanitarian aid."

The federation reports that track and field facilities in Kharkiv and Chernihiv have also been badly damaged during the fighting.

World Athletics intends to work with equipment manufacturers to replace equipment that has been damaged or lost and ship it to training camps near Ukraine’s western border.

World Athletics President Sebastian Coe added: "Last year the Ukraine Fund enabled the Ukrainian Federation to send a strong team to the World Athletics Championships Oregon23, where Yaroslava Mahuchikh and Andriy Protsenko won medals, and we want to make sure Ukrainian athletes have the same opportunity to compete and succeed this year.

"They have been put in a terrible situation following the invasion of their country.

"This year’s fund will provide further support to enable them to find stability and security as they prepare to represent their country this year.

"The deliberate destruction of Ukrainian athletics facilities and equipment is also a serious attack on the accessibility of our sport.

"We will do whatever we can to help athletics survive and recover in Ukraine."

The Ukraine Fund will provide financial assistance to the following two groups.

Group One includes athletes who are affiliated to the Ukrainian Athletic Federation and have qualified, or have a credible chance to qualify, to compete at any upcoming World Athletics Championships until Fund closure.

Group Two will cover Ukrainian Federation requests for funding for specific activities, such as the cost of training camps, purchase of athletics equipment, or travel and accommodation of out-of-quota Federation officials and support personnel to World Athletics Championships.

Funding for Group One involves enrolment, subsistence and accommodation, at training camps/temporary housing, welfare support, travel and accommodation to compete at qualifying events for World Championships and travel and accommodation to compete at World Athletics Championships if not otherwise provided.

Funding for Group Two involves enrolment, subsistence and accommodation at training camps to prepare for World Championships, travel and accommodation to accompany Group One athletes at qualifying events for World Championships, athletics equipment to replace lost or damaged equipment (for elite athletes and grassroots), support to general operations of member federations, officials and coaches.

It is expected that up to 100 members of the Ukrainian athletics community may require some financial support this year.

The fund can receive additional contributions from other athletics organisations at any time until its closure which is set for December 31 2023.

Potential beneficiaries can register for consideration by emailing UKRFund@worldathletics.org, while other athletics organisations who would like to contribute to the fund can do so by contacting the same address.

Moh Ahmed, Cam Levins to face off at Ottawa 10K

Two of the fastest distance runners in Canadian history will go head-to-head.

Tamarack Ottawa Race Weekend will once again host the Canadian 10K Championships in 2023, and as always, this is an event that no runner or fan will want to miss. Two of the best distance runners in Canadian history, Cam Levins and Moh Ahmed, will headline the men’s race alongside former national champions. And four of the top five women from last year’s championships are returning, making the Ottawa 10K one of the most anticipated races on the 2023 event calendar.

It’s an equally fun and exciting race for non-elites, as the 10K follows a beautiful course through Ottawa, one of Canada’s most beautiful cities. The 2023 Tamarack Ottawa Race Weekend is set for May 27 and 28.

The elite fields

Canadian Olympic marathoner Dylan Wykes has been the elite athlete co-ordinator at Run Ottawa for four years, but due to the pandemic, the 2023 race weekend will mark only the second in-person edition of the event he has worked on since taking over the role in early 2020. Wykes says this year’s race will be a special one, as “the best 10K runners in the country will be hitting the streets of Ottawa.”

Headlining the event are Levins and Ahmed, neither of whom have ever competed at Ottawa Race Weekend. Ahmed, a 2020 Olympic medallist in the 5,000m, holds the Canadian record for 10,000m (26:34.14 on the track), but has not yet raced on the roads in his professional career. Ahmed is amped about the opportunity to kick off his 2023 season at the Ottawa 10K and make his road-racing debut.

Levins told race organizers he’s eager to check the Ottawa 10K off his bucket list. “The opportunity to run in such a competitive field in Canada is really great,” Levins said. “Ottawa has always been an event at which I’ve wanted to race.” Joining Ahmed and Levins in the men’s field are 2:10 marathoner Tristan Woodfine, U Sports cross-country champion Max Turek, Canadian cross-country champion Connor Black and others. 

The women’s field is equally stacked, with four of the top five women from the 2022 Ottawa 10K returning to this year’s championship race. Natasha Wodak, who won last year’s race, will not be back to defend her title, but second-place Leslie Sexton, third-place Sasha Gollish, fourth-place Emily Setlack and fifth-place Cleo Boyd are all in the lineup and ready to fight for the win. “It’s a really great group of women,” Wykes says, pointing out that the field spans more than 15 years in age. “All these women have great stories and are an inspiration. 

“This is a great opportunity for fans of the sport to see [these athletes] in action,” Wykes continues, pointing to Ahmed and Levins, who headline the men’s 10K field. “Levins is performing incredibly well right now, as well as any Canadian ever has on the roads at the world level, so it’s an exciting opportunity for fans of the sport to get to see him compete on home soil.”

Wykes adds that the 10K isn’t the only spectacle for fans who will be in Ottawa on May 27 and 28. “The entire weekend is a great opportunity to see some of the world’s best runners,” he says. “Our marathon is a World Athletics Elite Label event and will have athletes from three of the best marathoning nations in the world: Ethiopia, Kenya and Japan.” 

The race

For runners who aren’t looking to go sub-30 at the Ottawa 10K, this is still a great race. One detail Wykes points out that makes it unique is the race’s start time. “I think it is special because it is an evening race,” he says. “Most road races are held in the morning, so there is definitely a bit of a different feel to things when the race is in the evening.” 

Wykes says fans are “a bit rowdier” than they might be at the crack of dawn, and he says there’s “a bit more of a party atmosphere.” This all adds up to a great night of adrenaline, fast racing and post-race fun. 

The race starts on Elgin Street, not far from Parliament Hill, and takes runners down to the Rideau Canal. “Elgin Street is lined with patios and restaurants,” Wykes says, so there are plenty of people to cheer runners on as they kick off the race. Once at the Rideau Canal, runners follow the water all the way to Dows Lake, then cross a bridge and head for the finish on the other side.

“The final mile of the race is packed with fans along the Pretoria Bridge and Colonel By Drive,” Wykes says. “I’m getting excited now, just thinking about it.” 

Five ways to improve your 5k time

The 5k is an often underestimated challenge and with the rise of parkrun it has become one of the most popular distances for runners with thousands lacing up each week.

While some will say time isn’t important, deep down 99% of runners, regardless of ability, all want to get faster – whether that is breaking 15 minutes or 25 minutes for the Olympic distance.

When coaching I get asked quite a lot about improving 5K times, what are the secrets? what training sessions should I do? Truth be told there are numerous things you can do to take a slice of your previous best and equally it depends on the individual too.

However, there are five key pieces of advice that I pass on to everyone; get race experience, practice at race pace, don’t be afraid to run less, train with a group and lastly, find a fast race.

1) Get race experience

The beauty of the 5k distance, compared to something like a marathon, is you can race again a lot sooner between your last and next event.

This will allow you to experiment and learn what gives you the best push, maybe a certain season suits you better or racing at a different time of the day. Also, everyone races differently and motivates themselves in alternative ways, so you could be a natural front-runner like Steve Prefontaine or love chasing other runners down in the final sprint like Mo Farah. It can be a bit of trial and error, but finding what works can make a big difference in your results.

2) Practice at race pace

Speed Intervals can be a key part of your 5k training, but don’t just go out as hard as you can and hang on until you can’t go any longer. Target the pace you want to run your 5k at and break it down into sections.

A good rule of thumb is to have 5k worth of intervals at 5k pace or 10k worth of intervals at 10k pace, so 5 x 1km at your goal 5k pace, reducing the rest as your training progresses, would be a great session.

Matt Clowes, a runner who has a 13:58 5K personal best also advises about training beyond the 5k distance.

“Training to run a fast 5k requires a good mix of speed and endurance,” says the Cardiff AAC runner. “Going over and under the distance gives a wider scope to crack the distance.

“A typical track session I do when training specifically for a 5k is 6x1k @5k race pace with 90 seconds recovery between each interval.”

3) Don’t be afraid to run less

While it’s important to develop your endurance base, like Matt advises, do not simply on miles to the detriment of your quality sessions, and always pay attention to how you feel and your level of fitness.

With 5k running coming under the VO2 Max bracket of training it’s not all about endless miles, but about the quality as well. If you need to reduce the mileage a little bit to really hit your key sessions then don’t be afraid to.

4) Train with a group

If you are not currently a member of a club, have a look online for a running club in your area or group from your local parkrun.

Find a group that has a similar goal. This can help keep the motivation high, whether it’s getting out on a recovery run and keeping the pace sensible or just pushing the pace to where you want to be on your speed intervals. If you have to suffer, might as well have company.

5) Find a fast race

Not all races are created equal and if you’re running a parkrun with two muddy hills and a hairpin bend on every lap or a road race with more hills than you can count on one hand, then it might not be a PB course.

Investigate where fast times are run or go to a certified 5k road race.

How to Pace Yourself Like a Pro

The art of pacing has, sadly, become a lost art.

Gone are the times of heading out the door, running a 30 minute out-and-back and calling it four miles.

No more coming home and trying to explain to your wife how you ran a distorted cloverleaf through the subdivision.

Now you can upload your data and show her! Figuring out how to pace yourself running is no longer needed

What made running so simple, so pure of a sport, perceived effort versus the clock is just as much an afterthought as what life was like before cell phones.

Working with runners on a daily basis for almost a decade now, I have noticed a growing population of runners solely depending on GPS watches to keep a constant pace while running.

Rarely do I see workout feedback explaining how they felt going into a workout, how they felt as the workout progressed or how they felt post workout.

Feedback is wrapped up in hitting target paces, heart rate averages, and elevation gain.

Completing a workout is no more about how you feel inside, what we refer to as internal cues. Rather we focus so much on external feedback from data and devices that are readily at our fingertips.

How does this type of reliance affect our ability to gauge and adjust our pace as we move through our marathon training schedule?

I like to compare the dependence on GPS data to our vision.

If you want to experiment, stand on one foot, hands out to keep balance. Next, put hands by your sides and don’t allow them to move. Not a huge difference in the ability to keep balance.

Now, with arms remaining at your side, close your eyes.

How long were you able to remain on one foot?

Notice how much more dependent we are on our visual feedback than our proprioceptive feedback?

Same is true for most runners when you take away their GPS watch. Their ability to pace goes out the door because they can’t feel or decode what their internal cues are giving them.

So how do we regain that sense and sharpen it in training and carry it over to race day?

Pace Yourself Better In Training

Learn to pace by listening to your body.

You can’t become better at pacing until you know what you’re looking for.

Coach Jeff says, “The ability to properly adjust your effort as an experienced runner is critical when you’re pushing for that last one percent improvement to break through the plateau.”

It’s great to have that data that a GPS gives you but it should be in support of what your body is telling you.

You might be wondering:

What internal cues do I need to look for to learn how to pace myself better?

Perceived effort

On a scale of 1-10 how are you feeling.

Make notes of your effort level during different workouts in your training log. Over time you’ll begin to look back and see similarities.

Thresholds are consistently around 7-8. Easy runs are 4-6.

Learning to see a workout and automatically knowing the effort it will need before going into the workout is a huge advantage.

Breathing rate

Think about your breathing rate while running at different effort levels.

Typically the faster you run the more your breathing rate picks up. Very similar to the effort scale.

Think and feel how many steps you’re taking while you’re breathing in, while you’re breathing out.

Are you doing a workout that asks to switch paces drastically? How does your breathing change when the paces change? How does your breathing rate gradually pickup over the course of a tempo run?

Foot strike rhythm

Counting strides per minute is good for a number of reasons but it’s especially helpful with gauging different paces.

As we increase in speed, most of us increase in steps per minute as well. Sometimes faster paces or harder efforts means we can tell a difference in the sound our foot is making with the ground.

Both are great tools to learn and use as workouts progress, we fatigue, and when to adjust or gauge pace within a run or race.Learn to pace from workouts

Why not let the RunnersConnect customized coaching schedules do the hard work for you. We will give you a variety of paces within the training cycle to practice this with. In any given week you could run workouts that culminate in your running extended periods of time at 5-6 different paces.

One of my favorite workouts to learn how to connect a pace with an effort level is the cutdown run.

In a cutdown, or progression run, the goal is to get quicker as the run progresses. Typically you’re “going through the gears” hitting several different pace ranges that you commonly train or race at.

This type of a run forces you to focus on your ability to dial in a pace based on effort multiple times throughout the workout.

Cutdown’s are just one example, but any type of workout that asks you to vary pace often throughout a run is makes for a great opportunity to learn how to gauge pace and adjust effort accordingly.

Pace Yourself Better While Racing

Matt Fitzgerald has written, “The goal in racing is to cover the distance between the start and finish lines as quickly as possible given one’s talent and conditioning levels. To achieve this goal, a runner must have a solid sense of the fastest pace he or she can sustain through the full race distance and the ability to make appropriate adjustments to pace along the way based on how he or she feels.”

How to find your goal pace from your training

All too often we set time goals based on expectations, comparisons, or qualifiers.

Many times I’ve seen 5:00 marathoners setting a goal to BQ at 3:45 in 6 months.

Although a BQ is achievable with a long-term, consistent, training it more than likely is not achievable within half a year. We need to learn to dial in a realistic goal race pace based on recent training results.

When an athletes comes to me we do sit down and talk about goal setting. We line up a timeline of racing goals which are mostly based around time.

We revisit original goal and compare it to how training has progressed over the course of the previous few months. Then formulate a goal pace to target in the final 6-8 weeks of training leading up to race day.

When we begin to taper, typically anywhere from 7 days to 3 weeks depending on athletes, we reevaluate our goal time based solely on the previous 6-8 weeks not the time we originally set 5 months prior.

This is the best formula I’ve found to setup a realistic goal time and allows us to plan for the race.

Creating A Race Plan

Now that you have a pretty good idea of how to assess a goal pace for a race, the second step would be putting together a race plan.

You wouldn’t go into a workout consisting of mile repeats without a goal time range to hit nor should you toe the line of a race without a detailed race plan.

Now that you are equipped with a goal race pace based on past training outcome you also need to take these things into consideration:

Race course elevation gain and loss

You very well could be in sub 4-hour shape with many weeks of training that prove that fitness level but if the course profile has a lot of elevation gain or loss than you need to adjust race pace based on those circumstances.

A 3:55 marathon on a course with 3,000 feet of elevation gain over 26.2 miles takes a lot more fitness than a 3:55 at Berlin, or a relatively flat course.

Study the course map, break the race down into smaller sections to enable better focus, and adjust plan accordingly to ensure the fastest 26.2 miles.

Race day weather conditions

Take the same 3:55 example. Optimal marathon temperatures for most runners are in the 50’s, although research has found that every runner has an optimal race temperature.. A 3:55 will feel a lot easier at 55 degrees compared to 75 degrees.

The rule of thumb is for every 5 degrees over 60 you can estimate 1-3 minutes added to your marathon time. With that being said, weather is a major factor is setting up a race plan that you can execute with success.

Allow some flexibility on race day

Staying with the 3:55 example that is 8:58 per mile. As mentioned before, each mile is different therefore each mile in the marathon shouldn’t be 8:58 on the dot.

Trying to do so means constantly putting in mini surges, which is not ideal for any runner in a marathon.

This is a great example of learning to pace based on effort.

Following this guide will leave you with a race plan based on your recent training results, course profile and weather conditions, and you have a very specific idea of how to attack race day.

Now for the toughest part:

Your final step is putting it all together and executing accordingly without being influenced by hundreds of other runners. The number one mistake I continue to see in marathon racing is going out too hard in the first 6 miles.

The first 10k sets up the last 10k, good or bad. You have planned your work now it’s time to work the plan.

A sound race plan is only half the equation. The other half starts in training and unlocking the keys to better gauge and adjust pace based on what your body is telling you.

Next time out on an easy run spend time gauging effort by clicking off miles without looking at your watch but rather feeling, thinking, and listening to what your body is saying.

Before you glance at your GPS to confirm a mile split take a guess at what pace you are running and use your watch as a secondary means of feedback and confirmation.

Over time this still of knowing pace based on sensory data within will becomes fine-tuned and ultimately a better race predictor than what your watch is telling you.

Nijel Amos is trying to sell his 2012 Olympic silver medal

One week after Botswana’s Nijel Amos was handed a three-year ban for doping, he is now selling the Olympic silver medal he won in the 800m at the London 2012 Olympics.

Amos’ reason for selling his Olympic medal is to support his family. According to the BBC, the 29-year-old met with someone who wants to buy it for 4.5m Botswanan pula (USD $300,000), but Amos believes the value of his medal will double with the release of his upcoming documentary on Netflix, to be released later this year.

He finished second in the 800m behind world record holder David Rudisha of Kenya, making him the first Botswanan to win an Olympic medal in any event. Amos holds the third-fastest 800m time in history (1:41.73), and is one of only five men who have gone under 1:42. 

The 800m runner was initially suspended in July 2022 after an out-of-competition test revealed a banned metabolic modulator, GW1516. Amos faced a four-year ban, but it was reduced to three years after he signed a letter of admission.

However, he is still fighting the case. “It has been a financially draining process,” Amos said in a statement. He has reportedly incurred $67,000 in legal fees and travel expenses.

Amos said it is difficult to survive in Botswana, where athletes are not given pensions or any lump sum insurance payouts.

GW1516 was originally developed to treat obesity and diabetes but is not approved for human use, since it was discovered to be carcinogenic. It is banned in and out of competition, and not eligible for a therapeutic use exemption (TUE).

Trans athlete feels "hounded" by World Athletics after Paris 2024 dream ends

French sprinter Halba Diouf has spoken out saying she feels she is being marginalised and hounded out of sport after her dream of participating at the Paris 2024 Olympic Games ended when World Athletics banned transgender women from female competition.

The 21-year-old had been training to compete in the 200 metres event in her country's capital next year.

However, her hopes were dashed in March when the governing body ruled that transgender women who have gone through male puberty were not allowed to compete in women's events.

World Athletics took the decision citing a "need to protect the female category". 

"I cannot understand this decision as transgender women have always been allowed to compete if their testosterone levels were below a certain threshold," Diouf told Reuters.

"The only safeguard transgender women have is their right to live as they wish and we are being refused that, we are being hounded - I feel marginalised because they are excluding me from competitions."

Senegalese-born Diouf arrived in France aged four before moving to Aix-en-Provence as an adult where she started hormone therapy to change sex.

Her gender transition was then recognised by French authorities in 2021.

Diouf's endocrinologist, Alain Berliner, said Diouf "is a woman, from a physiological, hormonal and legal point of view."

"Her testosterone levels are currently below those found on average in women who were born as women" he said, as reported by Reuters.

Until World Athletics introduced its new rules, transgender women and athletes with Differences in Sex Development (DSD) could take part in elite events between 400m and a mile if their testosterone levels were below five nanomoles per litre.

That was then cut by half to 2.5 nanomoles per litre and must be maintained for at least 24 months before DSD athletes can compete in female competitions.

I gave performance-enhancing drugs to Okagbare, therapist admits

A twist may have been added to the drug issues, which led to the 11-year ban handed to U.S.-based Nigeria’s track queen, Blessing Okagbare, following confession by Texas therapist, Eric Lira, in the late hours of Monday.

Lira faces up to 10 years in prison after pleading guilty to supplying performance-enhancing drugs to Olympic athletes, including banned Okagbare, United States authorities said.

Lira, a “naturopathic” therapist based in the city of El Paso, is the first individual to be convicted under a new U.S. law introduced in the wake of Russia’s state-backed Olympic doping scandals, the Department of Justice said in a statement.

The 2020 law, named after Russian whistleblower, Grigory Rodchenkov, enables the American authorities to prosecute individuals involved in international doping fraud conspiracies.

Lira was found to have supplied drugs to Okagbare in the build-up to the pandemic-delayed Tokyo Olympics in 2021.

Okagbare, who was subsequently banned from the sport for 11 years, was expelled from the Tokyo Games just before the women’s 100m semifinals.

It had emerged that she had tested positive for human growth hormone in an out-of-competition test in Slovakia before the start of the global showpiece.

U.S. Attorney, Damian Williams, said after Lira pleaded guilty in a federal court in Manhattan, that the case was a “watershed moment for international sport.”

“Lira provided banned performance-enhancing substances to Olympic athletes, who wanted to corruptly gain a competitive edge,” he said.

“Such craven efforts to undermine the integrity of sport subverts the purpose of the Olympic Games – which is to showcase athletic excellence through a level playing field.

“Lira’s efforts to pervert that goal will not go unpunished.”

Athletes who obtained the drugs from Lira were not all identified, but the Athletics Integrity Unit, an independent anti-doping body, said they were Okagbare and fellow-Nigerian, Divine Oduduru, who is facing a potential six-year ban.

The maximum sentence for violating the Rodchenkov Anti-Doping Act is 10 years in prison. Lira’s sentence will be determined by a judge at a later date, the Department of Justice statement added.

US anti-doping officials welcomed Lira’s conviction, noting that it was made possible only by the recently enacted law.

“Without this law, Lira, who held himself out as a doctor to athletes, likely would have escaped consequence for his distribution of dangerous performance-enhancing drugs and his conspiracy to defraud the 2020 Tokyo Olympic Games because he did not fall under any sport anti-doping rules,” said Travis Tygart, the chief executive officer of the US Anti-Doping Agency.

What you need to know before running outdoors

You’ve been cooped up watching reruns of “Friends” on the treadmill all winter. So when the temperature pushes 60, you grab your sneakers and jump at the opportunity to get some fresh air while you pound the pavement.

Most of us don’t even think twice about changing up the location of our runs. After all, running is running right?

Not quite, says Michael Conlon, physical therapist, running coach and owner of Finish Line Physical Therapy in New York City. While it’s great to get outdoors, being aware of the subtle differences between running on a treadmill and jogging outside is essential in easing your body through the transition and reducing your risk of injury.

“More experienced runners will probably say it’s harder to stay on a treadmill and do a 10-12 mile run because it’s so boring,” says Conlon. “But taking that out of account, to run outside after being indoors is harder; you have so many other factors: wind, weather, terrain. It’s definitely more difficult and something you’ll have to get used to.”

Here are the key things to be aware of before making the switch.

A Better way to run outdoors

Use the change of seasons as a cue to invest in new sneakers. Exactly how often this needs to be done varies, depending on how much running you do, your body size and the shoe type, says Conlon. “The lighter the shoe, the less durable it typically is. On average, we should get new sneakers every 2-3 months or 200-300 miles, maybe a little more with some heavier, more durable shoes.” Which means if you’ve been running on a treadmill all winter, the change in season might be a great time to invest in a new pair. “You’ll start not only notice the physical wear of the shoe, but feel it,” says Conlon. “It’s almost like riding a bike with a little less air in the tire, you’ll feel a little bit of that resistance, you’ll feel every nook and cranny in the road, like pebbles or debris, you’ll feel your calves working a little harder and that there’s less shock absorption.”

Don’t forget to warm up. It can be easier in a gym setting to remember to warm up, but “make sure you properly warm up the body; include some type of myofascial release/foam rolling, as well as global, three-dimensional functional stretches, not just a static stretch routine,” says Conlon. He also recommends implementing running drills unto the warm-up, which can help you work on your form and posture prior to your workout.

Choose the right terrain. Should you head to the park? Run the track at the local high school? Or simply run around the neighborhood? “In general, most people say the softer surfaces like a dirt trail are easier on the body; they allow the soft tissue structure to absorb more, so there’s less impact on the joints and the bones,” says Conlon. “Concrete is the hardest, asphalt has a little more give and dirt trails are softest.” He also adds that as we age, we may prefer the trails to the concrete sidewalk. “An older person doesn’t have the same elasticity as when they’re younger in terms of the soft tissue structure, so they might like a softer surface,” says Conlon.

Our bodies expend less energy running on a treadmill than running outdoors.

Know that you may be sore, even if you’ve been running all winter. Our bodies expend less energy running on a treadmill than running outdoors. Using the incline feature can help close that gap: Studies show that running on a 1% incline requires a similar amount of energy as running outdoors. But how many of us actually increase the incline every time we hit the treadmill for a jog? Because of that, running outdoors will likely feel harder. Your running terrain makes a difference too: “One thing about trails that people often don’t think about is it’s an unstable surface, if you’re going to be on rocks or having to move around a little bit, a lot of the stabilizers in our hips and ankles are going to work harder so you’ll hear a lot of people say the next day that they’re more sore than usual."

Cut back on intensity at first. Knowing that it will require your body to expend more energy and that many more variables are in flux, Conlon suggests people ease into it. “Everything is constant on a treadmill, outside is much more variable because you have things like wind, weather, terrain, uphill and downhill, and even your own pace is hard to be constant with,” he says. He encourages people to be aware of these variables, start at a conversational pace and focus on building up aerobic capacity. “Running at too hard of an effort and doing too much, too soon are the biggest mistakes we typically see in physical therapy. So if you’re just starting out, run outside every other day so you don’t have two days back to back,” Conlon says. If you’re used to hopping on the treadmill and logging 5 miles in 50 minutes, Conlon suggests starting with a 30-minutes outdoor run. “It doesn’t have to mean cutting back where you’re doing a run/walk program, but just modify a little bit to account for the variability your body isn't used to.”

You may need to adjust your form. “A lot of treadmill runners tend to be heel strikers because the treadmill is basically running you, you’re not running the treadmill,” says Conlon. “So when coming off, it’s good to work on a more efficient foot strike, where you’re landing more in your midfoot or forefoot. You can also do things with cadence: every mile, count how many times your right foot strikes the ground to get an idea of what your cadence is. The ideal cadence is 90 steps per minute.”

Go for time instead of distance. “I am a big advocate for running for time versus miles,” says Conlon. “A body knows time it doesn’t really understand what a mile is. Mentally, it’s also easier. You tell someone to run 3 miles it’s can be overwhelming. You may run a 6-minute pace, I may run a 12-minute pace, so to say 3 miles, that’s a lot more volume for me than it is for you, that’s going to take me 36 minutes versus taking you 18 minutes. Running [for time] keeps everyone on the same stress level. If we’re both running 30 minutes it doesn’t really matter what pace we’re running, we’re still both running for the same amount of time.”

Switch up your variables. We all get into the habit of running certain loops around the neighborhood or heading to the same trail at the park. But Conlon urges athletes to switch up the variables often. “Think about Central Park, if I’m going around that counter clockwise direction, which is what the majority of the runners do, because of the slight slant in the road that goes inward, my right foot is always over pronating, my left foot is under pronating, so it’s nice to change that direction.” He also encourages runners to change surfaces (trade the hiking trail for a track once a week); and change speeds. “Do some sort of speed workout; it takes runners out of the repetitive gait, so their knees are bending a little more and their hips are going deeper into their range of motion. Changing things from workout to workout elongates tissues and helps incorporates other muscle groups that can absorb some of the impact.”

Shelly-Ann Fraser-Pryce is Laureus Sportswoman of the Year

Jamaican sprinter picks up prestigious award while Catherine Debrunner is Sportsperson of Year with Disability

Shelly-Ann Fraser-Pryce has added another accolade to her already glittering collection after becoming 2023 Laureus Sportswoman of the Year.

The 36-year-old Jamaican sprinter was rewarded at the Laureus Awards ceremony in Paris (May 8) for a remarkable 2022 that saw her win a record-breaking fifth world 100m title, world 200m and 4x100m silver medals and a fifth sprint Diamond League crown.

It was a truly historic season for Fraser-Pryce as she also became the first woman to run seven sub-10.7 times in one year, clocking wind legal marks of 10.67, 10.67, 10.67, 10.66, 10.67, 10.62 and 10.65.

In being crowned Sportswoman of the Year, Fraser-Pryce beat fellow track and field star Sydney McLaughlin-Levrone, footballer Alexia Putellas, tennis star Iga Świątek, swimmer Katie Ledecky and alpine skier Mikaela Shiffrin.

“I was thrilled to be nominated alongside such inspiring female athletes,” Fraser-Pryce said. “To win this award, voted for by some of the greatest sportsmen and women of all time, is just amazing.

“This is the sixth time I’ve been nominated in this category, so to finally hold the Laureus statuette in my hands is one of the greatest honors of my career.

“When athletes have the spotlight, it’s important the example we set is the best it can be. We have a responsibility to influence the next generation in a positive way and that’s what the Laureus Awards are all about.”

This award will be extra special for the “Pocket Rocket” as Laureus acknowledges athletes from all sports and not just athletics.

Fraser-Pryce wasn’t the only athletics star to be recognized by Laureus in the French capital as Catherine Debrunner was named Sportsperson of Year with Disability.

The 28-year-old Swiss athlete had a spectacular 2022 and saw her set four world records in the T53 100m, 200m, 400m and 800m.

Debrunner then went on to win her debut marathon in Berlin and followed it up with victory in London seven days later.

The Laureus Awards were first established in 1999 to honor individuals and teams from the sporting world.

Dublin Marathon introduces new category for non-binary runners

The Irish Life Dublin Marathon has agreed to introduce a new category to allow runners to enter as nonbinary, as well as either male or female.

There will be a window provided in August to allow all participants to change their entry to the nonbinary category, should they wish to do so.

This follows consultation with members of the running community, and which according to the Dublin Marathon organisers, “will make a positive impact and will allow for runners to participate in a category that matches their identity”.

Set for Sunday, October 29th, this year’s race will also have a reduced capacity compared to last year, the 25,000 entry limit reduced to 22,500 for 2023, mainly due to infrastructure restrictions around the course.

Several big city marathons, including New York, London, Boston and Chicago, already allow runners to identify as nonbinary at the entry stage. This gives runners the option to enter as male, female or nonbinary, the term used by people who say they don’t fit into the gender categories of man or woman.

Long-serving Dublin Marathon race director Jim Aughney said the nonbinary category will have its own separate prize fund too, although at this stage the likely numbers are unclear.

“We don’t know, as yet, how many will avail of this new category,” said Aughney, “and it won’t be available until August of this year because we’re waiting for the refunds and the transfer window to finish. Then we’ll open up the database again to declare as non-binary.

“During our discussions with the clubs, particularly Dublin Frontrunners, a number of people said they hadn’t run the event in the past because non-binary wasn’t included. They said they would be delighted to run it in the event of a non-binary category being included.

“When we got that feedback from runners it was something we needed to add. We will [in future] have a category prize for it and they will be listed in the results [M, F and X]. During the discussions we said we’ll see how many and what the time profile is for those [non-binary who finish] as to whether we can actually do a tape finish for them or not.

“And we’ll sit down and consult with them when we get entries in with a view to improving on it year on year as the category grows.”

While all 22,500 entries are sold out, runners who have not yet been offered a place through the lottery system may benefit from the refund window as additional places may become available. The refund will be available in the first two weeks of June. A new transfer system will also open to runners for July, allowing existing entrants to transfer their place to another runner.

Aughney explained the reasons behind the reduced race capacity for 2023: “We had a field of 25,000, for 2022, but when we ran the event, looked at the numbers and how things worked out, we’ve reduced that entry to 22,500, for 2023.

“One of the big reasons for that is the infrastructure that’s on the streets, not just around the start and finish, where we actually went in and removed them, but out on the route, a great example is Chesterfield Avenue in the Phoenix Park, where you have bollards left and right of you.

“So, with all of that, and the critical through points of runners around the route, we’ve reduced it to 22,500 for 2023.

“We’re looking to see are there initiatives we can add to the event, to try get a little more capacity into Merrion Square, that’s where the real pinch point is. The peak is 194 per minute, coming across the finish line, you have to service those with medals, goody bags, t-shirts, then get them into the baggage area, then get them out.

“So that’s the challenge for us, to get people out of Merrion Square, the footprint we have is very, very limited. We’ll crunch the numbers again after 2023 and see are there ways to increase the numbers again, the footprint, or reduce some of the services to try to get more people in, but at the moment we’re looking at 22,500. We may be able to get that back up slightly, next year, but we’re very, very close to that maximum.”

It was also announced that John Treacy has been chosen as the official race starter, to mark the 30th anniversary of his win in the 1993 Dublin Marathon. The Olympic Silver medallist and Irish marathon record holder ran 2:14.40 on the day to claim victory.

Are You Ready To Run A Half Marathon?

So, one minute you've just taken up running and the next, you find yourself entering a half marathon! Whether it's for charity or simply a personal goal, a half marathon is on the bucket list of many runners.

One of the biggest mistakes that many people make when they step up to the half is that they fail to respect the distance and as a result, don't prepare properly. Of course we'd all like more time to train and to get fitter before any race and you certainly don't have to reach the training volume of an elite athlete. However, if you do want a positive experience, you will need to ensure that you've done your groundwork. So, how do you know if you're ready to run 13.1 miles (21.1km)?

You can run for 90 minutes or more without stopping

You probably don't need reminding that 13.1 miles (21.1 km) is a very long way! The volume of your training will of course be dictated by your experience and your aspirations. You don't necessarily have to have covered the half marathon distance beforehand in training but you're more likely to feel more physically and mentally comfortable if you're able to run for a substantial amount of time continuously.

If there is one type of training session that you're going to do when training for a half marathon make it a weekly long run.

If there is one type of training session that you're going to do when training for a half marathon make it a weekly long run. The long run should be the bedrock of any distance runner’s training programme and is definitely bread and butter for half marathoners. Running long causes a number of physiological adaptations to your aerobic metabolism, including improving your body's ability to store glycogen (carbohydrate) and to burn fat for fuel.

If you're new to running then it's best to start with blocks of running, interspersed with blocks of walking. As the weeks go by you should aim to gradually increase the length of the running segments and reduce the length of the walking segments, with the aim of being able to build up to completing a continuous run. Once you can run for 90 minutes continuously you should be half marathon ready.

You've trained consistently

You don't have to rack up the miles of an elite runner or subject yourself to a brutal training regime before entering your first half marathon, but it's certainly a good idea to have some consistent training under your belt. The amount of preparation you'll need obviously depends on your fitness levels, your goals and your running history.

If you're new to running, you'll generally need at least 16 weeks of training, ideally 2-3 times a week, before hitting your first half.

However, if you're new to running, you'll generally need at least 16 weeks of training, ideally 2-3 times a week, before hitting your first half. It's important to remember that your training doesn't have to be record-breaking it just has to be consistent with no lengthy breaks due to illness or injury. If you can achieve that, it will stand you in good stead, leaving you physically and psychologically ready to tackle a half marathon.

You've done some training on the roads

In order to condition your legs to the impact of the road, it's a good idea to hit the roads for some of your training so that you don't experience any unnecessary muscle cramping during the later stages of the race. However too much road running too soon can pose an additional injury risk so be sure to build this into your training gradually and ensure that your shoes have the appropriate level of cushioning.

You have some race experience

A half marathon is kind of a big deal so it's a good idea to try and gain some race experience over a shorter distance, such as a 5k or a 10k beforehand. Not only will this give you an indication of your current fitness levels and your potential over the half marathon distance, thus providing guidance when deciding upon a time goal, but it will also allow you to practice key aspects of your pre-race routine. Good luck and happy half marathoning!

World record holder Rhonex Kipruto to vie for honours at 15th TCS World 10K Bengaluru on May 21, 2023

Men’s field includes defending champion & world’s 4th fastest marathoner

Bengaluru, 8 May: Rhonex Kipruto, the men’s world 10K road race world-record holder, will go for gold at the landmark 15th edition of the World Athletics Gold Label, TCS World 10K Bengaluru on Sunday, May 21, 2023.

The Kenyan set a world mark of 26:24 in January 2020 in Valencia (Spain), a year after claiming the 10,000m track bronze at the World Athletics Championship in Doha.

The 23-year-old, a former World U-20 10,000m champion, headlines an exciting field in the USD 210,000 prize fund race that includes 14 runners with personal bests under the course record of 27:38 set last year by defending champion Nicholas Kipkorir Kimeli of Kenya.

The race promises to be a treat for running aficionados given the talented mix at the men’s start line that includes, apart from Kipruto and Kipkorir Kimeli, Gemechu Dida (winning the 10K in Lille, France in March), Birhanu Legese (the world’s fourth fastest male marathoner), Stephen Kissa (2:04.48 on his debut Haspa Marathon in Hamburg in 2022), and Sabastian Sawe (who finished seventh at this year’s World Cross Country Championships in Australia).

The women’s field is equally exciting, with defending champion Irene Cheptai (Kenya), Ethiopia’s Dera Dida, the 2019 World Cross Country silver medallist), and the talented Tsehay Gemechu (who took second place at this year’s Tokyo Marathon in 2:16.56).

The Elite winner takes home USD 26,000, and the athletes are further incentivized by an Event Record bonus of USD 8,000.

Kipruto came fourth with a time of 27:09 in the Adizero Road to Records event in Germany last month, which was won by Sawe in 26:49 to move to fifth position on the men’s world 10km all-time list. Kipkorir Kimeli was third in the race in 26:54.

“Considering the quality of the field there is big chance a new course record will be set this year. I hope that will be me!  I’m thrilled to be coming to India. I’ve heard so much about this event and the field is truly exceptional,” Kipruto said.

“This elite athlete field is amazing. Its like a World Championship taking place here in Bengaluru. It’s going to be exhilarating, both for the Elites and the amateurs. Can’t wait for May 21," said Vivek Singh, Jt MD of race promoter Procam International.

Pittsburgh woman wins top prize at Pittsburgh Marathon

The 15th annual Dick's Sporting Goods Pittsburgh Marathon was a day filled with remarkable stories of personal triumph and pure determination as thousands of runners crossed the finished line Sunday morning.

Margo Malone, a Pittsburgh native, took home first place in the women's division of the marathon with a final time of 02:41:56. Malone grew up in the North Hills. Her running career began at St. Teresa's with her mom as her first coach. She held back tears as she hugged her sister after crossing the finish line.

"My mom passed two years ago, so being out here running for her means the world," Malone said. "And I think she'd be happy today and just so proud of the Pittsburgh community and just so happy for all of the support."

It was also a family affair for the men's first place finisher, Tyler McCandless. McCandless is a Pennsylvania native, growing up on the other side of the Keystone State. The Penn State grad was greeted at the finish line by his wife and their two young sons, Jack, 1, and Levi, 3.

"Levi did the kids marathon [yesterday] and it was super fun to do that last mile with him," said the proud father before adding, "From start to finish, from the 5K to the kids race to the marathon, there is just such a great atmosphere to this event."

The course was lined with spectators throughout the day with many making their way out to the streets around 5 Sunday morning. Many of the fans had signs and cheered as they hoped to bring some energy and pep to the athletes competing.

"Pittsburgh is electric, it's got energy," said Bruce Newman, a handcyclist competing on behalf of the Paralyzed Veterans Racing Group.

"A lot of us, we are type A personalities," Newman said. "We had a change of life so this helps us transition to that and gives us something to do. I was an avid runner before the military, and this replaces that."

Newman finished third in the handcycling division of the marathon. He says the Pittsburgh Marathon is a race he always looks forward to.

"The course, it has hills and lots of turns. This is one of the best courses on the circuit," Newman said.

Wesley Kiptoo, the men's first-place finisher in the half marathon, is already planning his return for next year. During Sunday's race, Kiptoo broke the course record, that he set last year, for fastest time in the half marathon. He finished the race this year with a final time of 01:01:21.

"I'm coming back next year and I'm gonna do the same thing," said Kiptoo with a smile. "Pittsburgh is like home for me now."

Yuki Kawauchi snags second BMO Vancouver Marathon victory

Japan’s Yuki Kawauchi claimed his second BMO Vancouver Marathon title on Sunday, finishing in 2:17:05–just over two minutes slower than his course-record-setting time of 2:15:01 in the 2019 marathon, and good enough to secure the 36-year-old a decisive victory against Toronto’s David Mutai (20:20:05) and Mississauga’s Sergio Raez Villanueva (2:23:21). Vancouver was just one of a number of marathons in Canada and Europe on Sunday.

With his latest victory, Kawauchi adds to an impressive list of accomplishments as a marathoner. The 2018 Boston Marathon champion was recognized by the Guinness World Records in 2021 for becoming the first person to run 100 sub-2:20 marathons.

Vancouver’s own Dayna Pidhoresky won the women’s marathon in 2:34:27, ahead of fellow Canadian Rozlyn Boutin (2:48:09) and U.S. marathoner Callahan McKenzie (2:49:28). Highlights of Pidhoresky’s running resume include winning the Canadian Olympic Trials Marathon in 2019 and being a four-time winner of the Around the Bay 30K race in Hamilton, Ont.

Hellen Obiri: Boston Marathon winner on family sacrifice and quitting the track

As Hellen Obiri crossed the finish line to win this year's Boston Marathon, a few metres ahead was her daughter, Tania.

The double world champion was soon locked in an embrace with both her husband, Tom, and Tania as the family celebrated the surprise win in what was only her second marathon.

Speaking to BBC Sport Africa, Obiri found it all hard to describe.

"That was one good moment for me, at the finish line seeing my daughter. I cannot even explain what I felt."

The rush of emotion, which left Obiri in tears, is understandable when placed in the context of her decision to uproot her family and move them from Kenya to the United States after she quit track running to target the marathon.

"When switching to the road, I felt I needed a coach on the ground with me in training," the 33-year-old explained.

"On track you can train without a coach present and do well, but with the marathon sometimes you need a coach to watch what you are doing."

The Obiris' new home is in the city of Boulder, Colorado. But her husband and daughter only arrived a few weeks before the race in Boston. For months before that Obiri had been on her own.

'Why am I here?'

Previously a 5000m specialist who claimed world titles over the distance in 2017 and 2019, the 2018 Commonwealth title and Olympic silver medals in 2016 and 2020, Obiri made her marathon debut in New York last November.

Two months prior she had moved to the US to join her coach, retired American athlete Dathan Ritzenhein.

At the time, it meant leaving Tania and Tom back in Kenya waiting on their visas.

"It was a challenge because you don't have a family in the US. Sometimes the time difference (for) calling is not good. Maybe when you call the child is sleeping," she said.

"The most important thing is the family understands what you are going there to do, because it's a short career. The family give me a lot of time, support and a lot of encouragement."

But the pain of separation sometimes led Obiri to question her decision.

"She (Tania) was always telling me 'Mommy, I want you to come now'. When she tells you, you feel like crying, you feel you don't have morale.

"Why am I here and my baby's crying there?"

Despite her best efforts to remain focussed, New York did not go as planned as poor race tactics saw her finish sixth on her marathon debut.

"I used to run from the front in track races. I thought even in a marathon I can run in front. That cost me a lot because in marathon you can't do all the work for 42 kilometres," she admitted.

"What I learned from New York is patience, just wait for the right time so you can make a move."

Obiri proved to be a fast learner. With her family now watching on, she won her second marathon, taking more than four minutes off her time in New York.

"When you have your family around you, that means you don't have stress.

"You don't need to think about anything else. You are thinking about your family and the race and when your family is there to watch you, they give you a lot of encouragement."

Rocking life in Boulder

With the family now settled in their Colorado home, Tom has enrolled as a student. But Obiri worries about how a seven-year-old Kenyan girl will adjust to life in a different country.

"The first week was terrible for her because she didn't have friends here, it's a new environment," she said, fretting as any mother would.

"(But) Tania is so friendly. So after one week and a half, she was coming and telling mum 'I have some friends, this one and this one...'"

Obiri also had concerns when it came to Tania enrolling in school.

"I was so worried. I wondered, how will the teachers treat her as she's from Africa?

"Maybe some schoolmates will think 'You are from Africa, we don't want to be your friends.'

"I used to ask after school, 'Who wasn't nice to you? Do they treat you well?' and she said 'No, I'm okay with my friends and my teachers'."

Olympic agenda

The 2019 world cross country champion says not all of her friends understood her decision to uproot her family, but Obiri blocks out the "negative talk" to focus on her athletic ambitions and is also now at peace with her family situation.

Her next big mission, away from the six World Marathon Majors - which are Boston, New York, Chicago, London, Berlin and Tokyo - is to try to complete her list of global titles, filling the one very obvious hole in her list of achievements.

"I will work hard to be in the Kenya (marathon) team for Paris 2024."

"I have won gold medals in World Championships so I'm looking for Olympic gold. It is the only medal missing in my career."

Kenya’s Alexander Mutiso and Workenesh Edesa of Ethiopia won the 2023 Prague Marathon

Kenya’s Alexander Mutiso Munyao and Workenesh Edesa of Ethiopia won the 2023 Prague Marathon.

Mutiso clocked a time of 2:05:09 to take the men’s title and break the course record, finishing comfortably ahead of Ethiopia’s Sisay Lemma, who finished second with a time of 2:06:26. Philemon Rono of Kenya came in third place, recording the third-fastest time of his career at 2:06:51. Mutiso’s personal best of 2:03:29 was achieved in Valencia in December 2022.

In the women’s race at the 27th Prague International Marathon, Edesa secured the top podium spot by running a time of 2:20:42. Three Kenyan runners finished in the top four, with Margaret Wangari Muriuki finishing second with a personal best time of 2:23:52.

Viola Jelagat Kibiwot also recorded a personal best of 2:24:54 to finish third. Pamela Rotich of Kenya completed the top four with a time of 2:27:35, while Mélody Julien of France finished fifth with a time of 2:29:07.

2023 Prague Marathon Results

Men’s Marathon Final results:

Alexander Mutiso Munyao (Kenya) – 2:05:09

Sisay Lemma (Ethiopia) – 2:06:26

Philemon Rono (Kenya) – 2:06:51

Justus Kangogo (Kenya) – 2:07:40

Takayuki Iida (Japan) – 2:09:34.

Women’s Marathon Final results:

Workenesh Edesa (Ethiopia) – 2:20:42

Margaret Wangari Muriuki (Kenya) – 2:23:52

Viola Jelagat Kibiwot (Kenya) – 2:24:54

Pamela Rotich (Kenya) – 2:27:35

Mélody Julien (France) – 2:29:07.

Great Birmingham Run 2023

The fastest man in town completed his 10k run in less than 30 minutes

More than 12,000 people ran, walked, laughed and joked as they took part in the Great Birmingham Run 2023 on Sunday May 7. There was a fun atmosphere as the sun shone down on the crowds running and those cheering them on from the side lines.

But, for some, this was a serious event - and they achieved record results. In fact the fastest man in town completed his 10k run in less than 30 minutes. 

Many people ran in aid of charities, such as Birmingham Children's Hospital, and some took part just to better their own personal bests. With two events for children too, there was something for everyone.

Whether you're a regular runner with a club or a newbie looking to improve your fitness levels, today's AJ Bell Great Birmingham 10K and Half Marathon had something for everyone.

Everyone who runs is issued with a run number, which has a timing chip, so that your run time is recorded when you make your way over the finish line. So, how did your results compare with the elite athletes on the day? Well, here are the results...

Chris Thompson did the entire route from Centenary Square, through the Jewellery Quarter and down to the Smithfield site in just 29 minutes and 27 seconds. That's even quicker than last year's fastest male - Jonathan Cornish - who shot through the finish line in 30 minutes and 14 seconds.

Top 3 men in the Great Birmingham 10K run

1 Chris Thompson 29 minutes and 27 seconds

2 Kadar Omar 29 minutes and 34 seconds

3 Dean Williamson 30 minutes and 47 seconds

Top 3 women in the Great Birmingham 10K run

1 Rachel Gifford 36 minutes and 30 seconds

2 Roanna Vickers 36 minutes and 39 seconds

3 Emily Smith 37 minutes and 42 seconds

Top 3 men in the Half Marathon

1 Omar Ahmed one hour, five minutes and 23 seconds

2 Jack Shayler one hour, seven minutes and 50 seconds

3 Edward Diamond one hour, nine minutes and 28 seconds

Top 3 women in the Half Marathon

1 Hayley Carruthers one hour, 21 minutes and 11 seconds

2 Lisa Thomas one hour, 24 minutes and two seconds

3 Natasha Malin one hour, 27 minutes and 59 seconds

Placentia Half Marathon: Kipkemboi wins, Michira triumphs among women. Tuzzi first among Piacenza and Italians

Kenya, Isaac Kipkemboi Too, wins the 26th edition of the Placentia Marathon Half Marathon with a time of 1.03'.02''. Left alone at the tenth kilometre, he made a gap and arrived alone. In second place Solomon Koech with 1.05'.09'' with two minutes behind. Third Kalale Ishmael Chelanga 1.06'.06''. The first of the women is Morine Gesare Michira (1.10'.10''), second Dorine Jerop Murkomen (1.12'.10''), Lenah Jerotich third with 1.12'41''.

There is already a first record, that of total participants: since 2017, in fact, the Placentia Half Marathon has not recorded similar numbers. But the organizers take a further leap forward and have put together a cast that will aim for the supremacy of the event. To find out if they've succeeded, meet around 10.30 in Piazza Cavalli, when the best are expected to arrive.o underline the performance of Piacenza, Tuzzi, Marchesi and Maiocchi who take the podium of the Italians. The first from Piacenza is Serena Zani, among the Italians Luciana Bertuccelli wins.

Best Training Plan for Your First 5K

Want to run a faster 5K come race day? Start by breaking it down to two main components: your training plan and your race-day tactics.

Training Plan

First, take a look at your training plan. Try to add in or tweak a few workouts so they are 5K-specific, incorporate hills on a regular basis and add strength workouts. These will ensure that you are physically prepared for a 5K.

- Speedwork

To race faster, you must practice running faster. Start incorporating some faster running days (speed workouts) into your training plan. Speed workouts can range from short, fast surges of 20-30 seconds, to mile repeats, to 15-20 minute tempo runs.

- Hill Work

Hills are speedwork in disguise: They help strengthen your legs and build endurance that will come in handy as you are powering through your next race. A hill workout doesn't have to be fancy; it can be as simple as incorporating a hilly route in your everyday training runs. If you are looking to make it more formal, find a hill (anywhere from 200-400m in distance) with a 4 to 8 percent grade; sprint or run hard up the hill; and recover on the downhill (either walk or slowly jog). Repeat a few times, gradually building up the number of intervals over time.

- Strength work

Focusing on strength work a few times a week will not only make you stronger (which helps you run faster), but it can help prevent injuries by increasing the ability of your bones, ligaments, tendons and muscles to withstand the impact of running.

Race Day Tactics

You also want to take a look at the tactical side of racing a 5K. Aspects such as running the tangents better, proper pacing and strengthening your mind can make a huge difference in your 5K finish time.

- Run the tangents better

You can run your fastest 5K ever, but still end up with a slower time. How is that possible? Running even just .10 mile extra (3.2 instead of 3.1) could cost you 30-plus seconds extra on your official time. The better you run the tangents, the less mileage you will run and, therefore, the less time you will be running. Aim to cut the corners as closely as possible while looking for the shortest route in between the curves.

- Perfect Your Pacing

Even if you follow everything in this article, you can sabotage all of your hard work by starting too fast on race day. You trained for a certain pace; trust it. You will show up to the start line with freshly tapered legs, and the pace will feel easy when you start. Don't give in. Trust your training, stick to your goal pace and save energy for the last portion of the race.

- The Mental GameA 5K can hurt — there's no way around that — and you will find that your mind will want to quit long before your body does. As the race progresses, your lungs will be burning and lactic acid will be telling your legs to slow down. Thoughts of quitting or easing up the pace start to take over. Prepare yourself to quiet the negative thoughts when they begin to creep in during the last half of a 5K.

83-year-old Hopes to Run Olympic ‘Marathon for All’ in Paris

At age 83, Barbara Humbert dreams of taking part in next year's 'Marathon for All’ race at the Paris Olympic Games.

It is the first event of its kind, permitting amateur athletes to run the same race path as the Olympic marathon athletes.

Humbert has a history of success suggesting she could beat some runners half her age.

Not your usual great-grandmother, the German-born Frenchwoman runs 50 kilometers a week. She has competed in many marathons - and has the medals to show for it.

"It's extraordinary to have the Olympics in Paris," said Humbert at her home in Eaubonne. The town is one hour's drive north of Paris. "It would be a gift for my 60th marathon," she added. "For me it would be a crowning achievement."

However, Humbert is unsure if she will get to compete in the race because the number of runners is limited.

In marathons, runners often receive race bibs – a piece of paper with a number on it to identify the runner. Race bibs for the Marathon for All will be limited to 20,024, to be chosen in a random draw.

Humbert’s husband Jacques is her biggest supporter. He is helping where he can. He is waiting to hear from the sports ministry about the request to reserve a bib for his wife. The ministry was not immediately available for comment to the Reuters news agency.

Many medals hang in the entrance of Barbara and Jacques’ home.

They remind Barbara of all the races she has been part of, from Athens to Boston and many other cities. She estimates that she has run about 8,000 kilometers in those races.

More than 40 years after she first started racing, Humbert beat a world record in her group during the French athletics championships last year.

She ran 125 kilometers in 24 hours.

How did she do it? By training a lot, and being careful with her diet, she said.

Humbert wants others to follow in her footsteps. She said of running, "It gives you balance. You run, you empty your head, you feel so much better afterwards."

Barbara is not planning to stop anytime soon. "As long as my joints don't cry out in pain, I will keep running," she said.