Running News Daily

75-Year-Old Gopinath Mohan Running in Vedanta Delhi Half Marathon Proves Age is no Barrier

At 75, while many are content to observe life from the sidelines, Gopinath Mohan is actively moving forward-quite literally. A retired defense finance official, he has spent the last decade embracing running, proving that it's never too late to begin a new chapter. 

His unexpected journey into running started at the age of 65. "In September 2014, I just ran in Mysore," he recalls. "I finished a 5K in 40 minutes. Even without prior experience, I felt I had something within me. I started running and never stopped. For the past 11 years, I've run daily."Since then, Gopinath has taken part in numerous events across India, including the renowned Vedanta Delhi Half Marathon. Although he hasn't participated in person, his excitement for the event is clear.

"Excellent, very nice," he says about the marathon. "Though I haven't done it in person, I've been participating virtually for the past five years. Whenever I run, even virtually, it feels like I'm with the crowd."

Thanks to technology, the Vedanta Delhi Half Marathon offers an immersive virtual experience for runners like Gopinath. "The app is fantastic," he says. "It announces the start, tracks your distance, and even alerts you about water stations. Even though I'm in Mysore, it feels like I'm in Delhi."

This virtual participation has brought joy and motivation to Gopinath, illustrating how technology can create connections and foster a sense of community among runners, no matter where they are. Gopinath's dedication is extraordinary.

Over the last 11 years, he's run an incredible 57,412 kilometers. His achievements include around 380 medals and nearly 50 trophies, with an average of 25 to 30 events each year, including multiple half marathons.

But for Gopinath, running is more than just a way to collect medals. It's a lifestyle, a key to health and happiness. "Keep running, stay healthy," he advises. "Make running a part of your daily life, no matter your age or where you live. It allows you to fully enjoy your later years."

His daily commitment is unwavering-rain or shine, Gopinath runs 15 to 18 kilometers every morning. Even when traveling, he makes time for his run, adjusting the distance as needed.

Gopinath's message for those hesitant to start running is simple: "Don't be afraid to take that first step. Every journey begins with one step, and you'll be surprised by how far you can go."

As Gopinath continues to inspire others with his determination, his story is a powerful reminder that age is just a number. His participation in events like the Vedanta Delhi Half Marathon, even virtually, highlights the inclusive and unifying nature of running. 

Former world U20 800m champion Kipyegon Bett dies aged 26

The Kenyan passed away in hospital, where he’d been receiving treatment for an illness

Kipyegon Bett, the former world under-20 800m champion, has sadly passed away at the age of 26.

The Kenyan, who also secured a bronze medal over two laps at the 2017 World Championships in London, was receiving treatment for an illness in hospital.

According to Nation, Bett was vomiting blood due to damage to some of his internal organs.

Purity Kirui, who is Bett’s sister and the 2014 Commonwealth 3000m steeplechase champion, told the outlet: “He’d been unwell for about a month and had been treated at AIC Litein Hospital as an outpatient. On Saturday (October 5), his condition deteriorated and was referred to Tenwek Hospital for further tests.”

Bett started competing internationally in 2015 and claimed respective gold and silver 800m medals at that year’s African and World Youth Championships.

The following season he became world under-20 800m champion in Bydgoszcz, clocking 1:44.95 to take the crown.

Bett also recorded his personal 800m best of 1:43.76 in 2016, with only world record-holder David Rudisha ahead of him at ISTAF Berlin.

It was therefore no surprise to see Bett make a global senior podium in 2017.

In a pulsating race at the World Championships, Bett clocked 1:45.21 and placed third behind France’s Pierre-Ambroise Bosse and Poland’s Adam Kszczot.

That year he also won the 800m at the Shanghai Diamond League, running 1:44.70 to win the event in China.

However, Bett tested positive for EPO in 2018 and subsequently received a four-year ban.

He only ever raced once after it ended and that was in the 400m hurdles two years ago.

Trento Half Marathon 2024: Ugandan Kiplangat triumphs, Ethiopian Mekuriaw wins in the women's category

Great success for the 2024 edition of the half marathon that takes place in the city center: 1500 participants in the Trento Half Marathon and Trento 10k del Concilio. President Gianni Valler: "First time that several days before we declare sold out. We are extremely satisfied, everything was beyond the rosiest expectations"

Triumphing in the 2024 edition of the Trento Half Marathon is the Ugandan born in 2000 Hosea Kiplangat, who showed up on the finish line in Piazza Duomo in a brilliant and very valid 1h00'15". The women's race was won by the Ethiopian Yalemeget Yaregal Mekuriaw, who won with a real solo in 1h07'56", just 8 seconds from the course record held by the Ethiopian Worknesh Debele.

Great emotions this morning in Trento, which proves to be the Italian capital of running for a Sunday of sport of the highest technical level: on the second day of the Trento Running Festival - after the thrills and adrenaline of Saturday evening with the 77th edition of the Giro al Sas - it was the turn of the 1500 participants of the Trento Half Marathon and Trento 10k del Concilio, which recorded as many as 20 percent more attendance than in 2023, with 25 nationalities represented and 25 percent female.

Returning to the competitions, the Trento Half Marathon record to beat has been held since 2022 by the multi-titled Ethiopian Tamirat Tola with 59'49", but today it was really fast thanks to Kiplangat who showed up at the finish line with an extraordinary time that for the Ugandan also counts as a personal best.

"I improved my personal best on the half marathon by almost two minutes and I am really happy with the final result - said Kiplangat at the end of the race -. I arrived today inthe best possible physical condition and the race went really well, I thank Trento for the warm affection at the finish line".

Behind Kiplangat, a Kenyan double with the youngclass of 2005 Dennis Kororia and Zacharia Krop: respectively second in 1h01'11", conquering a personal best, while Krop, at his debut on the distance of 21 kilometers, third in 1h01'19".

As for the women's race, despite the triumph, Yalemeget Yaregal Mekuriaw did not get a "personal best" (time at the Berlin Half Marathon 2023 of 1h06'27", ed.) but the Ethiopian athletestill entered a great time, with 15 kilometers run alone where she distanced the runner-up by a good three minutes.

In second place was the Kenyan Nelly Jeptoo in 1h10'58" and on the third step of the podium in 1h11'34" her compatriot Nancy Jepleting.

Sixth place instead for Luna Giovanetti of Atletica Valle di Cembra, already Italian champion Promesse di corsa in montagna, who therefore becomes the first Italian of this Trento Half Marathon stopping the clock in 1h20'35", her first real official result on the certified half marathon distance.

At the same time, the Trento 10k del Concilio was also run, a race that recorded the success of Damiano Casagranda of Atletica Valle di Cembra with 33'53", while among the women the victory went to the South Tyrolean Tanja Scrinzi in a time of 38'19".

To make a final assessment of this Trento Running Festival 2024 is the new president of Asd Città di Trento Gianni Valler: "It is the first time that several days before we declare the sold out of registrations, we are extremely satisfied with this, everything has been beyond the rosiest expectations".

"Great chronometric performances have further rewarded us, gratifying our work and that of over three hundred volunteers who have set up the route impeccably – concluded Valler -. The Giro at the Sas was also a spectacle with a great Yeman Crippa, a home athlete cheered by all the Trento public who loves him and obviously congratulations also to last night's winner Charles Rotich who ran really fast, he will be a great champion in the future, we are sure of it".

More shock as Kenyan steeplechaser Clement Kemboi found dead in Iten

Kemboi, who won the 2015 All African Games, was found hanging from a tree at St.Patrick's High School, Iten.

Kenya's athletic community is once again in mourning following the tragic loss of another talented runner, Clement Kemboi on Monday.

The 32-year-old athlete was found dead, his body discovered hanging from a tree in Iten, Elgeyo Marakwet County. Elgeyo Marakwet Police Commander Peter Mulinge confirmed the incident, with Kemboi's body located in the St. Patrick’s High School Farm in Koisungur village.

The heartbreaking news comes just hours after Kenya woke up to the devastating announcement that former world U20 champion Kipyegon Bett had passed away at Tenwek Hospital in Bomet County.

Kemboi was a highly regarded middle-distance runner who excelled in the 3000m steeplechase. Born in 1992, he made his mark on the international stage when he clinched the gold medal at the 2015 All-Africa Games in Brazzaville. His talent shone brightly, and he was seen as one of the nation's rising stars in the discipline.

Kemboi achieved his personal best time of 8:10.65 in the 3000m steeplechase at the prestigious Doha Diamond League in 2016, further cementing his status as one of Kenya’s top athletes in the event.

Patrick Mosin and Miriam Chebet rein supreme as Kenyans sweep Cardiff Half Marathon

Patrick Mosin and Miriam Chebet were the winners of the Cardiff Half Marathon on Sunday in race Kenyans swept all the top three positions in both men and women.

Kenyan athletes were dominant at the Cardiff Half Marathon as Patrick Mosin and Miriam Chebet claimed top honours in the Welsh capital on Sunday.

It was an all-Kenyan affair in the women’s race where Chebet won in a time of 1:06:42, setting a new personal best, to improve on her previous best time of 1:07:14.

Chebet was followed by Kenyan compatriots Grace Nawowuna (1:07:15) and Caroline Nyaga (1:07:16) who came home in second and third positions respectively.

In the men’s category, Mosin claimed the win after coming come in 1:00:01, finishing 31 seconds off compatriot Leonard Langat's record of 59:30 set in 2019.

More than 29,000 runners signed up for the event, with organisers describing this year's edition as the "biggest year ever".

"This is our biggest year ever with over 29,000 people registered to take part across the weekend," said Matt Newman, chief executive of Run4Wales.

Mosin (59:31) came into the race as the second fastest, having won the 2023 Lille Half Marathon, but more notably third at the Prague Half Marathon that was won by the current World Half Marathon Champion Sebastian Sawe in April.

Meanwhile, the women’s race had two-time European Cross Country Champion Fionnuala McCormack (69:32) who was making her Cardiff debut and Nelly Jepchumba (67:00) the fastest entrant, who won at the Rio De Janeiro Half Marathon in August.

However, the victory went elsewhere on Sunday and Chebet ran a tactical race to claim the win which will be a big confidence booster ahead of her next races.

Massachusetts man charged for flying drone over Boston Marathon

A 30-year-old Massachusetts man has been charged after flying a drone over one of the most high-profile sporting events—the 2024 Boston Marathon. Allan Nip of Boston operated the drone near the marathon’s finish line in April 2024, triggering a swift law enforcement response and raising serious public safety concerns.

According to an NBC NECN report, Nip’s drone was detected near the Boylston Street finish line just 20 minutes before the first wheelchair athletes completed the race. Boston Police, who were monitoring the skies around the event, quickly intercepted the drone mid-flight and safely landed it in a secure location in the Back Bay neighbourhood. The bomb squad was then called in to ensure the device posed no threat.

Officers later went to Nip’s apartment, where he admitted to flying the drone that morning.

Nip faced charges of operating a drone in restricted national defence airspace, a violation that carries steep penalties, including up to one year in prison and a USD $100,000 fine. However, he settled under a deferred prosecution agreement requiring him to pay USD 5,000 and forfeit his $4,000 drone.

According to the report, the U.S. Attorney for Massachusetts underlined that Nip disregarded multiple warnings from his drone’s controller, which notified him he was in a restricted zone. Additionally, the Federal Aviation Administration (FAA) had issued specific notices ahead of the event, reminding the public that amateur drone flights were strictly prohibited near the start and finish lines of the marathon.

Since the 2013 Boston Marathon bombing, security has been significantly heightened around the race, particularly near the finish line, where thousands of spectators gather to cheer on the athletes.

Which Running Tests Are Worth the Investment?

Experts break down which type of runner is most likely to benefit from tests including a gait analysis, VO2 max, and more.

Running itself is pretty basic—in the best of ways. All you really need is a pair of running shoes to get started. Of course, additional gear can be helpful, not to mention fun to test out and use to boost performance. Investing in certain fitness tests and assessments can also up the fun factor and give you an edge for training and race-day success. 

These days, you can find a ton of options in this realm, which can feel overwhelming, but experts caution against getting too caught up in the hype. 

“Information and knowledge is a good thing, but sometimes there can be a little bit too much,” says James Robinson, M.D., sports medicine physician at Hospital for Special Surgery. He says that if you’re not having problems (like injuries or pain) and you’re hitting reasonable running goals, you probably don’t *need* any type of fitness test. 

One exception: Keep up with your yearly physicals (during which you may have some blood work done) as a baseline. From there, your doctor may also suggest other specific tests (like a DEXA scan, which looks at bone density, for those with osteopenia or a history of broken bones). 

That said, keep reading for what runners should know about some of the most popular fitness lab tests out there right now, how each can support your goals, and which type of runner is more likely to benefit from investing in each one. 

If you’re chronically injured or looking to improve efficiency...

Consider a gait analysis

A gait analysis—which involves being recorded from different angles while running on a treadmill to look at form, including foot strike and body alignment—is especially useful for runners with chronic injuries like shin splints, patellofemoral pain, or IT band issues, says Robinson. 

“The gait analysis can show things in your running mechanics that are making you more prone to injuries and especially certain types of injuries,” says Robinson. This analysis may also ID weaknesses or muscle imbalances and things like overstriding, overpronating, or a low cadence.

Runners looking to improve efficiency may also benefit from this test. “There can be ways to improve your biomechanics to improve your running efficiency,” like working on optimizing hip extension, which is important for minimizing vertical excursion (or too much up and down movement rather than straight ahead).

N’Namdi Nelson, C.S.C.S., an exercise physiologist at NYU’s Sports Performance Center adds that beginners can benefit from a gait analysis: “The activity you’re going to be doing is running, so why not do a running analysis to assess your biomechanics to see exactly what's going on in your gait, and identify things that you may be doing incorrectly and ways that you can improve it?” This will not only set you up for success in the sport of running in terms of performance, but help you avoid injuries before they show up in your stride.

Where to get it: Running labs like at universities and medical centers or at a local physical therapy clinic

Typical cost: Starting at about $150 (or free with your physical therapy appointment, depending on insurance)

If you’re new to running…

Consider a functional movement screening (FMS)

When doing a functional movement screen, a coach or trainer will typically put you through movements (e.g. a single-leg squat, push-up, and step-over) and watch how your body moves. If your hip drops to one side or your knees cave in on that squat, for example, that could indicate weakness in your core stability, Robinson says, which could affect your injury risk in running. The facilitator will then give you specific exercise recommendations to strengthen those weaknesses. 

Nelson recommends the FMS for beginners in particular. “It’s going to give us more information as to what’s going on in the body,” he says. “So for example, if we see weakness in certain muscles or a decrease in flexibility in certain joint ranges, then we can try to get ahead of it and try to correct it, decreasing your chances of sustaining some type of running-related injury.”

Where to get it: Some places, like NYU, HSS, and the Columbia RunLab, offer running analyses which combine a gait analysis on a treadmill with a movement screen like the FMS so it’s one stop shopping. Nelson says that having information from both of these inputs—the gait analysis and FMS—can be helpful when making correlations. 

You can also often get an FMS at a gym as part of an initial training evaluation, and it can be useful on its own. (If you’re choosing between a gait analysis and an FMS, Robinson argues the former is more beneficial as it’s more specific to runners.) 

Typical cost: Included in the above services, with rates changing depending on insurance and/or location

If you’re more experienced and/or get sidelined by cramps…

Consider a metabolic profile test

This type of test typically includes a VO2 max test, lactate threshold evaluation, and metabolic efficiency testing. It involves a finger stick capillary blood test, as well as running on a treadmill at increasing intensity with a mask on to measure how much oxygen you’re consuming, as well as CO2 output and heart rate. 

VO2 max measures your aerobic capacity. It can give you a sense of your cardiovascular fitness, which can be helpful as a benchmark to try to improve (often via short, intense intervals). 

This test can also help you determine your max heart rate, and training zones based on that

“Lactate threshold is basically the point at which your body starts to go from aerobic to anaerobic and starts to really ramp up its levels of lactate,” says Robinson. “The lactate threshold basically tells a runner the pace at which they could run a short distance, like a 5K or 10K, which can be useful when you’re talking about training paces.” 

Importantly, lactate threshold is something you can train and improve, Robinson adds. Knowing your threshold allows you to train in the proper zones to increase it. For example, if your lactate threshold is nine minutes per mile, then training with runs at that pace could help to improve that, Robinson says. (And then if you repeated this test months later, you can see if it improves.)

As for metabolic efficiency, Robinson says this can help you strategize fueling for long races—and it’s also trainable. This test profile measures how many calories you use per hour and the breakdown of fat versus carbohydrate at various exercise intensities. 

“We have a lot of fat stores in our body, but our body has very limited carbohydrate stores,” he says. So, if the test reveals that you’re using mostly carbs for long runs, for example, you’ll run out of fuel quickly and knowing this would help you ID exactly how much nutrition you need to bring along.

Robinson says this test is most useful for runners trying to improve efficiency and pace. For example, if you want to run a sub-four-hour marathon, this test can be useful to one, see if you’re able to achieve that goal at your current fitness level, and if not, figure out which zones to train to get there. 

The test can also be useful for those who deal with cramping when they run. “Usually cramps are a fueling issue more so than a true dehydration issue,” says Robinson. “So the metabolic profile can be useful for fueling to see why someone might be cramping, or for someone that hits a wall at mile 20 or 21 in the marathon, that could be a fueling issue, and the metabolic profile can definitely help clue you into strategies to help.” 

Where to get it: At NYU, this test is called the “Sports Performance” evaluation and includes a gait analysis, stability and mobility screen, and VO2 max, with the option to add lactate threshold testing. At HSS, it’s Metabolic Testing and includes all of the metrics (VO2 max, lactate threshold, metabolic efficiency, and also running economy). You also may be able to find similar tests at other universities, medical centers, and running labs. 

If you want to DIY…

Use your wearable data

Robinson acknowledges that many wearables now provide lots of info that you’d get as part of a formal gait analysis, like cadence, vertical oscillation, and stride length, in addition to metrics like VO2 max. “They’re pretty accurate now,” he says, adding that they can be more accessible and less expensive (assuming you’ve already paid for the wearable) than additional testing. 

Still, sometimes people need help with interpretation of this data and they don’t know what to do with it on their own. “Seeing an exercise physiologist or a running coach could help them interpret some of the data,” he says.

Typical cost: Free (after the cost of a wearable, which typically starts around $200) 

If you’re into lots of data and optimizing health…

Consider a blood panel

As long as you pass your yearly physical, additional blood work probably won’t tell you much more about your running performance, according to Nelson. “You can identify some nutritional deficiencies and things like that that may affect your performance, but those things may also be highlighted in your yearly physical,” he adds. 

However, for those really into data and optimization of health and performance, a full blood panel might be helpful, so long as you know what to do with the information (or have someone to interpret the results). This additional screen may look into nutritional biomarkers beyond your typical blood test at a physical, like omega-3 levels, electrolytes like calcium and magnesium, and many other health-related metrics that are related to heart health, immune regulation, and more.

The one biomarker both experts agree is wise to get tested for all runners is vitamin D. “I do recommend that runners get their vitamin D checked regularly because if you are low in vitamin D, then that can put you at risk for bone injuries such as stress fractures, and vitamin D deficiency is extremely common, especially in places where you don’t get as much sunlight,” says Robinson. 

Other than that, if you’re having specific issues or have concerns about your overall health, consult with your doctor to see what biomarkers, if any, should be tested. 

Where to get it: Your doctor should be able to run additional lab tests if you have a medical need for them, but you can also try a direct-to-consumer service like Function or Inside Tracker.

Typical cost: Free one time a year with most insurance providers (for the basics), but around $500 for the DTC services. 

'My gold medal is peeling'- Tara Davis-Woodhall stuns fans as Paris Olympics medal quality concerns grow

Olympic and Paralympic medalists raise concerns about the rapid deterioration of their recently awarded medals, sparking widespread athlete frustration.

Olympic gold medalist Tara Davis-Woodhall has sparked a storm of controversy after revealing that her prized gold medal is peeling, joining the growing concerns of fellow athletes, including Paralympic bronze medalist Allison E. Lang.

What should be an enduring symbol of their achievements is, instead, tarnishing—both literally and symbolically—just weeks after the medals were awarded.

Davis-Woodhall’s revelation came after Lang, who secured bronze in the recent Paris Paralympic Games, expressed her frustration on Threads.

Lang shared a photo of her rapidly deteriorating medal, showing visible signs of oxidation and peeling.

“I’m kind of disappointed. My Bronze Medal from Paris is already oxidizing and looks like it’s peeling/rusting like what’s going on @paralympics? I’ve only had it for less than a month!!” Lang posted.

Initially, some social media users dismissed Lang’s concerns, with one commenter stating, “Gold does not tarnish by the way,” but Davis-Woodhall quickly came to her defense with a stunning admission: “Actually… it does ? my gold medal is peeling.”

The long jump athlete’s candid response added fuel to the fire, shifting the spotlight from a single case to a potential widespread issue.

The idea that gold and bronze medals—symbols of lifelong dedication and effort—could deteriorate so quickly has shocked athletes and fans alike.

In the wake of the revelations, several athletes have started to inspect their own medals. Some, like Lang and Davis-Woodhall, are reporting similar problems, while others have claimed their medals remain in pristine condition.

This inconsistency has only deepened the mystery, raising questions about the materials and manufacturing processes behind these prestigious awards.

Tessa Axsom, the director of CNC at Fictive, a San Francisco-based company that specializes in custom mechanical parts, has weighed in on the issue.

According to Axsom, the problem may lie in the materials used in the medals, particularly copper oxidation.

“This year’s bronze medal is actually 97% copper, 2.5% zinc, and a half a percent tin,” Axsom explained as reported by The Sport Rush.

“Copper oxidation is natural, and it reaches stability when it forms oxides and salts. So, when you have sweaty athletes wearing these medals, getting salt on them, you’re going to get oxidation. The metal should have been protectively coated.”

Despite some media reports attributing the issue to the use of recycled metals—a sustainable practice championed by the Olympic and Paralympic committees—Axsom was quick to refute those claims.

She emphasized that using recycled metals is not the cause of the peeling and rusting. Rather, it is the lack of a proper protective coating that has left these medals vulnerable to the elements and wear.

As of now, neither the International Paralympic Committee (IPC) nor the International Olympic Committee (IOC) has issued an official statement addressing the situation.

However, whispers of cost-cutting measures have begun circulating, with speculation that the medals may have been produced under tighter budget constraints, potentially leading to the quality issues now being reported.

For athletes like Lang and Davis-Woodhall, the peeling medals are more than just a cosmetic problem. They represent the culmination of years of hard work, dedication, and perseverance.

Seeing their hard-earned medals deteriorate so quickly has left them and their fans questioning the lasting value of these symbols.

Callum Hawkins to race at Great Scottish Run

The Scottish marathon record-holder will make his half-marathon return on home turf in Glasgow

Callum Hawkins is set to make his first half-marathon appearance of the year this Sunday (October 6) at the AJ Bell Great Scottish Run in Glasgow.

The 32-year-old hasn’t competed in any half-marathons this season, but he did race in the London Marathon back in April, finishing in 16th place with a time of 2:17:34.

In 2019, the Kilbarchan athlete set the Scottish marathon record at the London Marathon with a time of 2:08:14, securing a tenth-place finish. That same year, he was fourth at the 2019 World Championships over 26.2 miles.

In 2019, the Kilbarchan athlete set the Scottish marathon record at the London Marathon with a time of 2:08:14, securing a tenth-place finish. That same year, he was fourth at the 2019 World Championships over 26.2 miles.

In the women’s race, rising star Natasha Phillips – the U20 European and British Half Marathon record-holder – will hope to make her mark on home turf. The 19-year-old also claimed the Scottish U20 cross-country title earlier this year in Falkirk.

The Great Scottish Run will also feature a 10km race, where double Olympian Chris Thompson, who recently announced his retirement, will make his final professional appearance in Scotland.

The 43-year-old, who represented Great Britain at two Olympic Games and earned a European 10,000m silver medal, previously won the Great Scottish Run half-marathon in both 2017 and 2018.

Thompson’s final meet before officially retiring will be at the Great South Run on October 20.

The Great Scottish Run is set to be the largest ever, with over 30,000 participants taking to the streets of Glasgow.

The 10km race will begin at 8.30am with the half marathon beginning at 10am.

How Many Calories Do You Actually Burn While Running?

Most people overestimate how many calories they torch while running. Here’s how to figure out your numbers—and tips to boost the burn.

There are so many reasons to run, including spending time in nature, taking a break from scrolling social media, and hanging with like-minded people. One of the most common reasons people turn to the sport: to boost physical and mental health. In fact, three out of four runners say staying healthy and in shape is a primary motivation for lacing up, according to a survey from Running USA. 

For many people, “staying healthy and in shape” translates to burning calories and keeping weight in check, and running is a top activity for revving your heart rate and blasting calories. But just how many calories do you burn running one mile? 

Turns out most people don’t know the answer: When runners completed both moderate- and vigorous-intensity workouts on a treadmill, they greatly overestimated how many calories they burned—some by as much as 72 percent—in a 2016 study in Medicine and Science in Sports and Exercise. 

So let’s break down approximately how many calories the average runner burns over the course of one mile and how to calculate your calorie-burn rate, plus expert tips to raise that number.

How many calories does the average runner burn running one mile?

It’s difficult to generalize how many calories everyone would burn running one mile, as many factors play into your energy expenditure. But the general baseline is that runners burn about 100 calories per mile, April Gatlin, certified personal trainer and senior master coach for STRIDE Fitness in Chicago tells Runner’s World.

Two important factors that change that number are the intensity of your run and your weight, according to the 2024 Adult Compendium of Physical Activity, which calculates the energy cost of physical activity based on metabolic equivalents (METs). 

Based on the MET chart, running a 10-minute mile (6 mph) is equivalent to about 9.3 METs. That means a 150-pound person (68 kilograms), would burn about 11 calories per minute or about 110 calories in a mile when running at 6 mph.

To calculate calories burned per minute using METs, follow this formula: METs x 3.5 x (your bodyweight in kilograms) / 200

Intensity and weight aren’t the only variables that can alter how many calories you burn running a mile, though. “Running mechanics play a big role in caloric expenditure—different aspects such as ground contact time, vertical motion, and muscular strength have a significant effect on the amount of calories that are burned or energy that is expended in terms of oxygen consumption,” Grace Horan, exercise physiologist at Hospital for Special Surgery in New York City tells Runner’s World. 

That oxygen consumption, along with fuel utilization—which is how our cells use carbs and fat for fuel—is what caloric expenditure is all about, she says. Because there’s more vertical motion (or bounce) in running compared with walking, that translates to higher calorie burn. “Your body is now not only using energy to travel horizontally but vertically as well,” Horan adds. 

What factors affect your one-mile calorie burn?

1. Weight

“The heavier the runner, the higher the calorie burn as their body is working harder to move forward,” says Gatlin. In fact, a 185-pound person burns nearly 100 calories more per 30 minutes of running at 5 mph compared with a 125-pound person, according to estimates from Harvard Medical School. 

2. Pace

Running a fast mile will burn a higher number of calories than a slow mile, says Gatlin, especially if you mix in speed intervals: “Intervals will burn more calories overall due to the varied high-to-low heart rate burst causing excess post-exercise oxygen consumption (EPOC), which is an after-burn effect,” she explains. “That causes the body to continue to burn at the higher metabolic rate after the training is complete.”

The same holds true about running versus walking: People who ran a mile showed increased energy expenditure (read: calorie burn) for 15 minutes postworkout while those who walked the same distance increased the after-burn effect for only 10 minutes, according to a study published in the Journal of Strength and Conditioning Research in 2012, involving 15 males and 15 females. 

3. Sex

“There is also some evidence that gender plays a role in caloric expenditure, with females often burning less calories compared to their male counterparts when running at the same speed for the same distance,” says Horan. 

However, she notes, the difference in overall body mass between men and women is generally thought to be the primary cause for this.

4. Fitness, biomechanics, and genes

While concrete stats, such as speed and weight, contribute to calorie burn, so do fluctuating variables that are more difficult to count. “Burning calories is directly related to oxygen consumption, which is determined largely by the ability of the lungs to take in large amount of oxygen and the heart to pump oxygenated and nutrient-filled blood to the working muscles, so cardiorespiratory fitness [level] has a major effect [on calorie burn],” notes Horan. While there’s no simple way to incorporate these details into your calorie estimates, know that they do have a bearing.

In other words, while you can get a rough estimate of how many calories you burn over a given distance or time, remember that these are just estimates. 

How can you estimate your personal calorie burn?

In addition to the MET equation mentioned above, Runner’s World has a calories burned calculator to help. Pop in your weight, along with how far you ran and how long it took you, and it’ll pinpoint approximately how many calories you expended on that outing. 

While this does take some variables into account (i.e., your weight and speed), it doesn’t factor in extras like your fitness level or what kind of terrain you covered. For example, if your course was totally flat, you likely torched slightly fewer calories than if you’d encountered tons of hills, according to Gatlin.

How can you increase the calorie burn of your one-mile run?

1. Add in speed

The higher your effort during a run, the more calories you’ll burn per minute, which also means you can expend more energy in less time the faster you run. 

Research backs this up: A study published in 2019 found that high-intensity interval training (doing 10 reps of one-minute intervals at 100 percent of VO2 max with one minute of recovery) took less time to reach the same energy expenditure of a moderate-intensity workout (going for 35 minutes at 65 percent of VO2 max).

Another study, published in 2013, also found that sprint interval training can increase total daily energy expenditure after one session. 

2. Tackle hills

Heading to a hilly course outside (or cranking up the incline on a treadmill) is great for torching calories, because it’s as if you’re adding resistance training to the workout, notes Gatlin. That’s because your lower-body muscles perform at a higher level of mechanical work to increase your potential energy on an incline, compared with level or downhill running, according to a 2016 article in Sports Medicine.

3. Break up your run

Planning to run three miles today? If you break them up into three one-mile runs throughout the day and run each of those at a faster pace than you’d run one steady-state run, you’ll boost the calorie burn, says Gatlin. 

The reason: It goes back to that afterburn effect—you burn more calories when you’re done running—as well as the ability to turn those shorter runs into higher-intensity exercise. 

What other benefits do you gain from running a mile?

All this being said, frying calories is hardly the only benefit of a running routine. Opt to run instead of walk a mile and you will also boost your aerobic capacity, muscular endurance, and metabolic rate, says Gatlin.

Additionally, running improves your overall health by warding off all kinds of medical issues. “It’s heavily supported that increasing aerobic capacity through running has been linked to decreases in incidence of many health conditions, including heart disease, diabetes, and some forms of cancer,” says Horan. Plus, “recreational running on a regular basis also creates favorable conditions for bone formation, which leads to increased bone mineral density and decreased risk of fractures.”

Even slow, short runs have fantastic health benefits. One study that followed more than 55,000 Americans over 15 years found that those who ran less than a 10-minute-per-mile pace for five to 10 minutes a day had significantly reduced risk for all causes of death.

So even if you come to running for the calorie burn, there are good reasons (lots of them!) to keep coming back for an all-over health boost. 

This Training Method Is Meant to Help You Slow Down on Easy Runs

Everything to know about the MAF method and letting heart rate guide your runs.

Runners often turn to time or distance, pace or feel to guide their workouts. But to get more precise about intensity, heart rate training offers an objective view of how hard you’re working and can help you get the most out of each step. 

One way to tune into heart rate: the Maffetone method, a.k.a. MAF method. It’s a strategy based on maintaining a low heart rate for most of your runs, with the goal of revving your fat-burning engine and help you avoid injury, illness, and overtraining.

“I’ve coached hundreds of runners through MAF, and for some, it’s been a complete game changer; for others it’s just been massively frustrating,” says Amanda Brooks, Denver-based running coach and founder of Run to the Finish. 

So what is the MAF method exactly, and is it for you? Let’s break it down.

The Idea Behind the MAF Method

This training strategy was created by Phil Maffetone, an applied kinesiologist, following decades of his clinical research about heart rate training. It can be called the Maffetone method or simply MAF—which is (obviously) short for his name but which also stands for maximum aerobic function. 

“The thesis behind the MAF method is that low heart rate training will allow runners to build endurance while reducing their injury risk and avoiding fatigue,” explains Laura Norris, owner and coach at Laura Norris Running in Boulder, Colorado. “This low heart rate zone is where the body oxidizes a higher ratio of fat than carbohydrates for energy production.” 

In other words, MAF keeps you in what’s considered the “fat-burning zone”—though it’s a misconception that running this way always equals fat loss, says Brooks. The benefit is more so that you train your body to run off of fat as fuel, which doesn’t burn as quickly as carbohydrates, so you can run longer.

To take advantage of the MAF method, you need a device to actually track your heart rate, whether that’s a smartwatch or chest strap (research suggests the latter is more accurate in some cases). 

How the MAF Method Works

The MAF method is based on a very straightforward formula: Take 180 (a number Maffetone came up with based on his research) and subtract your age. The resulting number is your max heart rate in beats per minute (bpm), which you should stay under for most runs. 

So, if you’re 40 years old, your heart rate shouldn’t go north of 140 bpm for nearly all your miles. In other words, it ensures that most of your running is easy running, which is the principle that most coaches recommend whether you’re following MAF or not.

But the plan does take a few other factors into account: 

If you’re recovering from a major illness or injury, subtract 10 beats

If you’re not improving in your training or are just coming back to training, or if you get a cold or the flu at least twice a year, subtract 5

If you’ve been training for at least two years without any injury, add 5

If you’re over 65, add up to 10 

If you’re under 16, use 165 bpm for your max

Does sticking under one number for your heart rate for most runs feel too strict though? For some people, it is, says Brooks. “Like most heart-rate running formulas, it doesn’t work for everyone,” she says.

On the other hand, the formula’s simplicity is what makes it so accessible for a wide audience. “It helps give people a guideline for figuring out what easy running should feel like,” Brooks adds. 

Contrary to popular belief, MAF doesn’t mean every single run should be done at a low heart rate. “Many people don’t realize that once you’ve been doing it for a while to build your base or return to running, you are absolutely supposed to start adding back in speed work,” says Brooks. “Then it really turns into a more traditional 80/20 program, but the easy days are defined by your MAF heart rate.”

Benefits of Using the MAF Method

“Where MAF can shine is for runners who have consistent issues with injuries or coming back from illness—it gives them a more specific way to guide training and often prevent running slightly too hard all the time,” says Brooks.

In research that Maffetone conducted, 76 percent of runners who used the method leading up to a 5K improved their race time and only 9.5 percent got an injury, compared with nearly 62 percent of runners who got injured when they maintained their normal training schedule instead of MAF. 

The MAF method is beneficial because of its emphasis on easy running, which should make up the bulk of any running routine. “Whether you call it low heart rate training, zone 2 training, or easy running, there are numerous benefits to runs below one’s aerobic threshold,” says Norris. 

For example, because running at a low heart rate spares glycogen (in favor of fat burning), you can often keep running longer at this intensity and with less fatigue afterward. “Plus, easy running places less stress on the musculoskeletal system, so you can run more mileage while controlling your injury risk,” Norris adds.

Drawbacks of Using the MAF Method

The formula for MAF is simple, which makes it very easy to use, but it can also be limiting. “Some individuals are outliers—they will have higher or lower heart rate zones than generic formulas predict,” says Norris. 

New runners and those over 40 often find it tricky to keep their heart rate low enough. Plus, adds Norris, factors other than age can affect heart rate. “Caffeine consumption, anxiety, hydration status, iron levels, and other variables will all alter your heart rate during exercise,” she says. “You may still be in an aerobic zone, but your heart rate may become decoupled from your oxygen consumption [your aerobic zone] due to caffeine ingestion or dehydration.”

Furthermore, using MAF does require wearing a heart rate monitor so you can keep an eye on your exact number throughout your runs. “Some runners get highly stressed out watching their heart rate,” says Brooks. 

Being that focused on specific numbers isn’t always necessary to achieve results. Runners who trained guided by rate of perceived exertion (RPE) showed similar improvements over six weeks of training, as those who ran guided by their heart rate in a study published in the Journal of Strength and Conditioning Research in 2017.

The Bottom Line on the MAF Method for Runners

MAF can be an approachable training technique to help ensure you’re not pushing too hard on what should be easy runs (that is, the majority of your mileage). But like any running plan, it takes some adjustments and isn’t ideal for everyone. 

“Whenever trying out a new training method, it’s important to assess whether you enjoy running any more or less with this approach,” says Norris. “If you don’t enjoy heart rate training, MAF is not for you.”

Can nasal strips elevate your race day performance?

Nasal strips–those small adhesive Bandaid-like strips worn across the nose–are often seen on runners and athletes, but do they really help improve performance? While originally designed to reduce snoring, they’ve been adopted by many in the running community with claims that they help open up the nasal passages, improving airflow and aiding endurance. Are the strips just a placebo, or the secret to better breathing on race day?

How nasal strips work

Nasal strips work by mechanically lifting the skin on the nose, expanding the nasal passages to allow for easier breathing. For people with congestion or those who experience restricted airflow due to narrow nasal cavities, this can potentially create a noticeable difference. The idea is that by allowing more air in through the nose, athletes can reduce the need for mouth breathing, which tends to be less efficient during steady-state exercise.

Nasal strips and performance

The key question: does this extra airflow translate to better performance in runners? Research has shown mixed results. A recent study in the European Archives of Oto-Rhino-Laryngology found no significant difference in performance or oxygen uptake in athletes using nasal strips. However, another study published in the Journal of Sports Science suggested that nasal strips can reduce perceived exertion, meaning athletes feel like they’re breathing easier, even if their physical performance isn’t significantly improved.

For runners with nasal obstructions, such as a deviated septum, the extra airflow might make breathing more comfortable, but for the average runner, the impact on oxygen intake and endurance is likely minimal.

When nasal strips might be useful

While nasal strips may not turn you into an elite runner, they could still be useful under certain conditions. For instance, runners battling mild congestion from colds or allergies might experience some relief with strips, allowing for smoother airflow . Some runners also report that strips can help them focus better on rhythmic breathing, something that is useful in maintaining a steady pace during long runs.

Myth or must-have?

So, are nasal strips going to help you hit that finish line faster? For most people, the answer is no. While they may help with comfort and ease breathing for those with minor nasal obstructions, there’s little scientific evidence to suggest they dramatically boost performance. However, if you find yourself breathing easier with one on, the placebo effect can still play a role in boosting your confidence and comfort during a run. In the end, the best way to improve your running performance is through proper training, hydration and pacing—not necessarily what’s stuck to your nose.

Missouri man goes viral for finishing golf round during XC race

A Missouri golfer became an Internet sensation after attempting to finish his round of golf in the middle of a high school cross-country race last week in Ava, Mo.

A video shared on the Instagram page @FlashyAverage, captioned, “When you’re on [hole] 18, about to break 100, but there’s a cross country race going on,” has already amassed more than three million views. And it’s easy to see why.

The video shows the male golfer casually continuing his game at the Ava Country Club, while a stampede of high school runners zoom past him. The best part? He apparently had no idea the race was happening! According to Ava Country Club management, the male golfer is a long-time member of the club, and he missed the memo about the Ava High School Cross Country meet happening on Sept. 24. Undeterred, he decided to finish his round.

The video shows the golfer rushing his approach shot on the ninth hole, likely feeling the pressure from the runners whizzing by. Unfortunately, his rushed attempt only sent the ball a few metres forward, leading to a second attempt while athletes raced past him. And in a follow-up video, he’s seen sitting on the green, seemingly having thrown in the towel on his game, opting instead to spectate the race.

Ava Country Club management confirmed they had sent an email to all members about the race several days in advance (and even posted on social media), but it seems this particular golfer didn’t get it. According to club management, he’s a regular at the club, known to play every day at the same time, rain or shine.“Are you more likely to get hurt running or playing golf?” — Canadian Running Magazine

For those curious, Ava Country Club is a private nine-hole course with an annual membership fee of USD $820.

The bizarre collision between the two sports has sparked a lively debate in the comment section, with viewers split on whether the golfer should have been allowed to finish his round. “Did anyone else pay to be there?” one commenter asked, defending the golfer’s right to continue playing. Another chimed in, “Why can’t the runners just go around him?” suggesting that the runners should have accommodated the golfer’s game. The mix of opinions reflects the unusual nature of the situation; either way, it was entertaining to watch it unfold.

Veteran Kenyan marathoner dies after armed attack at his home in Eldoret

The former Vienna and Sapporo Marathon winner was attacked by thugs at his home in one of Eldoret’s exclusive estates.

Former Kenyan marathoner Samson Kandie has reportedly passed away following an armed attack at his home in Eldoret on Thursday.

Reports claim, Kandie, who represented Kenya at the 2001 World Championships, succumbed to his injuries following an attack by thugs at his Elgon View house in Eldoret, Uasin Gishu county.

The motive of the attack is yet to be known but police in Eldoret are pursuing the matter with a view to nabbing those responsible.

The former Vienna and Sapporo Marathon winner was attacked by thugs at his home in one of Eldoret’s exclusive estates.

Former Kenyan marathoner Samson Kandie has reportedly passed away following an armed attack at his home in Eldoret on Thursday.

Reports claim, Kandie, who represented Kenya at the 2001 World Championships, succumbed to his injuries following an attack by thugs at his Elgon View house in Eldoret, Uasin Gishu county.

The motive of the attack is yet to be known but police in Eldoret are pursuing the matter with a view to nabbing those responsible.

It was his second third place finish in successive years after doing the same at the 1998 edition of the event, when he clocked 2:09:11.

Kandie also recorded third place at the Xiamen Marathon in China in 2000 and at the 2003 Prague Marathon after clocking 2:11:48 and 2:14:02 respectively.

His other marathon win came in San Sebastian Spain in 2001 after clocking 2:10:21.

Competitive elite fields will contest the 21st edition of the Cardiff Half Marathon

A string of established Kenyan athletes will be chasing fast times somewhere underneath the course record of 59:30 in the men’s race. Meanwhile, a strong field that includes two-time European Cross Country Champion Fionnuala McCormack is set to contest the women’s race.

Cardiff is the penultimate venue in the 2024 Superhalfs Series. It holds a prestigious World Athletics Elite Road Race Label and hosts the Welsh Half Marathon Championships annually.

Elite Men

Benard Ngeno (59:07) is the fastest athlete on paper owing to an impressive lifetime best set at the Trinidad Alfonso Valencia Half Marathon in 2019, finishing second at the world’s top race over the distance. Cosmas Boi (59:29) comes to the City following a solid block of training that indicates a new P.B. could be possible. Perhaps his greatest accolade to date was a victory at the 2023 Stramilano Half Marathon.

Patrick Mosin (59:31) is the next fastest and was the winner of the 2023 Lille Half Marathon but more notably third at the Prague Half Marathon that was won by the current World Half Marathon Champion Sebastian Sawe in April.

Bravin Kiptoo (59:37) is the 2019 African U20 Champion over 10,000m showing winning pedigree and then finishing as the third placer at the Birrell Grand Prix later that year and is joined by Antony Kimtai (59:45), the winner at Stramilano for 2024 and the runner-up at Napoli Half Marathon setting his P.B. a month earlier.

Vincent Kigen (59:48) was second at the Seville Half Marathon in January and again at the Malaga Half Marathon in March and Vincent Mutai (60:20) will make a third trip to the City as last year’s surprise winner and with a second place at the Cardiff Cross Challenge from November to his name.

Kento Nishi (61:09) of Japan, Ethiopian Man Enyew Nigat (61:17) and Tanzania’s Josephat Gisemo (64:27) will add further International flavour to a mainly Kenyan front of the field. Nishi is a 2:08:11 Marathon man, Nigat was seventh at the Yangzhou Half Marathon earlier this year and Gisemo was the runner up at the 2024 Generali Geneva Marathon.

Ben Connor (60:55) is the fastest British man and tackles the Cardiff course for the first time. Connor is the sixth fastest Briton in history and has shown recent fitness with an impressive second place at the re-scheduled English National Cross Country Championships in September.

Jonathan Collier (64:37) and William Bryan (64:58) are the remaining British Athletes who have dipped under 65 minutes in the past. Ciaran Lewis (65:17) is the fastest Welshman in action but is likely to face stiff opposition to the National title from Dan Hamilton (65:57) and Dan Nash (66:16).

Elite Women

Twice European Cross Country Champion Fionnuala McCormack (69:32) will make her Cardiff debut on Sunday. McCormack claimed her titles at Valenje, Slovenia in 2011 and at Budapest in 2012. Since then the Wicklow woman has become the second fastest Irish athlete in history over half marathon and over the full marathon distance. She became the first female Irish athlete in history to compete at five Olympic Games’ in Paris this summer.

Nelly Jepchumba (67:00) is the fastest entrant and was the winner at the Rio De Janeiro Half Marathon in August and the winner at the prestigious 2021 Madrid Half Marathon. Miriam Chebet (67:14) was the runner up at the Istanbul Half Marathon and notably the winner at the Ibiza 10k in 30:40.

Ethiopian Anchinalu Dessie (67:30) is another winner of the Stramilano Half Marathon in action here and was fourth at the Valencia Ibercaja 10k in 2022 with 31:01, an event that has recently been acknowledged as the World’s top annual road race.

Caroline Nyaga (67:36) is an exciting late edition to the race and will be chasing a huge new lifetime best. Nyaga is the 2022 African Champion over 10,000m and has a best over 5,000m of 14:30 set finishing fifth at the Diamond League final in Brussels last month. Daisy Kimeli (68:34) was the winner at the 2019 Trabzon Half Marathon and Adane Anmaw (69:47) was third at the Yanzhou Half Marathon.

Perhaps the most exciting prospect in  women’s race however is Grace Nawowuna (debut) who will make her debut here but was fourth at the World Cross Country Championships in Bathurst in 2023 and has a 29:47 best for 10,000m. Nawowuna is likely to chase the early pace with Nyaga.

Polish Athlete Sabina Jarzabek (72:42) will be making the trip to Cardiff. She is a former Polish champion over 5km and 10km.

Olivia Tsim (73:38) claimed Bronze medals at the Welsh Half Marathon Championships here in 2022 and 2023. The Pontypridd Roadent will be in racing action after giving birth this summer. Alaw Evans (75:00) was the winner of the Cardiff 10k last year and is likely to be contesting for the Welsh title this time.

Australia’s Isabelle Pickett (75:36), Charlotte Taylor (75:46) and Ellen Feringa (75:54) of Philadelphia Runners Track Club are next fastest.

Is baking soda your next great fuelling tool?

You’re gearing up for a tough workout, and instead of grabbing your usual electrolyte drink, you’re reaching for… baking soda? It might sound like a kitchen hack gone wrong, but many endurance athletes swear by this household staple for improving performance (and the hydrogel company Maurten created an expensive product around it–more on that, below). Here’s what you need to know to help you decide whether this idea is half-baked, or if it’s the key to your next PB.

The science of sodium bicarbonate

Baking soda, or sodium bicarbonate (“bicarb” for short), has been studied for its ability to act as a buffering agent. During intense exercise, like a tempo run or hill repeats, your muscles produce lactic acid, which contributes to that dreaded “burn.” As lactic acid builds up, your muscle function declines. Sodium bicarbonate can help buffer this acid, delaying fatigue and potentially allowing you to sustain your effort for longer periods. A wide range of studies show that athletes who consume baking soda before high-intensity efforts may experience improved performance. But can it help you on those longer-distance runs? While more research is needed, some studies suggest that sodium bicarbonate might boost post-exercise recovery, with other research suggesting it may help runners speed up, even after hours of training.

Swedish sports nutrition company Maurten has created a hydrogel formula for runners that some athletes, like mountain athlete Kilian Jornet and world 5,000m and 10,000m record holder Joshua Cheptegei, swear by. Runners new to using sodium bicarbonate can adjust the hydrogel and bicarb components according to their weight and training needs.

Does it really work?

While there’s some solid science backing baking soda’s benefits, it’s not ideal for every runner. Most of the performance gains have been noted in shorter events, typically lasting between one to seven minutes of all-out effort. For distance runners, like those training for marathons or half-marathons, the impact may not be as pronounced. However, if you’re into track events or HIIT workouts, this kitchen staple could give you an easy-on-the-budget boost. The key is proper dosing (around 0.2 to 0.3 grams per kilogram of body weight) and timing–it should be taken 60 to 90 minutes before your workout or race.

Beware of side effects

Before you go dumping a spoonful of baking soda into your water bottle, be aware: it comes with potential side effects, the most common being gastrointestinal distress. Bloating, cramping or even diarrhea are possible, especially if you take too much or don’t properly dissolve it in water. If you’re interested in trying baking soda for a performance boost, make sure to test it out during training before a big race day, to avoid any unpleasant surprises mid-run.

Emmaculate Anyango faces four-year ban following provisional suspension over doping

Kenya’s long-distance runner Emmaculate Anyango faces the prospect of a four-year ban after being handed a provisional suspension for doping as the net nabs another big fish.

Kenya’s long-distance prodigy Emmaculate Anyango has joined the list of shame following her provisional suspension for a doping violation.

The Athletics Integrity Unit (AIU) announced Anyango’s provisional suspension on Friday for the presence/use of a prohibited substance (Testosterone and EPO).

It means Anyango will remain suspended until her case is heard and determined and she faces a minimum of a four-year ban if she is found culpable.

It is a blow to the 24-year-old who was already making waves having been one of the standout athletes in the early months of the 2024 season.

The Sirikwa Classic Cross-country champion was awarded the Sports Personality of the Month award for February by the Sports Journalists Association of Kenya (SJAK) after coming close to breaking the world 10km world record in February.

Anyango recorded the second fastest 10km time in history when she clocked 28:47 in Valencia, Spain, improving Ethiopian Yalemzerf Yehualaw’s world record (29.14) but unfortunately for her, compatriot Agnes Ngetich won the race in a better time of 28.46.

She would go on to finish fourth at the World Cross-Country Championships in Serbia followed by second place at the BAA 5k Road Run in Boston and in 10km Road in Bengaluru, India.

She, however, missed a place in team Kenya to the Paris Olympics after finishing sixth in the 10,000m trials which was held at the Prefontaine Classic, the Eugene Diamond League in May.

Back-to-back second places finishes would follow in 10km in Atlanta and in 15km in New York in July.

'You will not be an athlete forever'- When double Frankfurt Marathon champion Brimin Misoi explained life on and off the track

A reflection on Brimin Kipkorir Misoi's remarkable journey over the last decade, from humble beginnings as a farmer to marathon champion, overcoming injuries and challenges.

Often, the simplest people harbor the most extraordinary stories.

In the high-altitude village of Kapkitony, Keiyo South, Brimin Kipkorir Misoi, a two-time Frankfurt Marathon champion lives a life that reflects his humility and resilience.

You might mistake him for an ordinary farmer as you pass through his village, spotting him shelling beans or herding cattle.

But beneath the unassuming exterior lies a man who has conquered the world of long-distance road racing despite facing overwhelming hurdles along the way.

"You will not be an athlete forever," Misoi said with a smile during a January 2024 interview with The Standard.

"That’s why I still farm—because one day, I’ll retire."

At 34, Misoi stands at the peak of his career. His back-to-back victories at the Frankfurt Marathon in 2022 and 2023 have established him as a formidable force in global athletics, yet his journey was far from smooth.

Misoi’s rise to stardom was not a product of instant success; rather, it was built on perseverance, patience, and a will to overcome setbacks.

Misoi began his marathon journey in local Kenyan races known for being some of the most grueling in the world.

"Local races in Kenya are the toughest. Anyone who wins here can win anywhere in the world," he says.

But his early years were marred by injuries and stiff competition from more experienced athletes as his humble beginnings in Kapkitony meant that resources and professional training were hard to come by.

In 2016, he finished 50th in the Kass Marathon and later placed 11th in the same race, a position that almost drove him to quit athletics.

"I was thinking of giving up after finishing 11th in the Kass Marathon, but I couldn’t. My family depended on me, and I came from a humble background. I needed to keep going," recalled the father of three.

Misoi’s fortunes changed in 2017 when he won the Nairobi Standard Chartered Marathon.

That victory marked his breakthrough, paving the way for international opportunities. However, his career remained fraught with challenges. Injuries sidelined him in races like the Lille and Gold Coast Marathons, forcing him to drop out.

Yet, each setback fueled his determination. His relentless pursuit of success culminated in his first Frankfurt Marathon win in 2022, a triumph that he would repeat the following year with a personal best of 2:04:53.

"When I’m at home, I’m just a farmer," Misoi said, his voice imbued with pride.

Farming, for him, is more than a livelihood; it is a connection to his family and community.

"It helps me recover after tough races. It’s also a reminder that life isn’t all about running."

Despite his modest demeanor, Misoi harbors big ambitions as his dream is to wear the Kenyan colors at an international championship.

"If the opportunity to represent Kenya comes, I’ll take it," he says.

Though injuries have haunted his career, Misoi remains optimistic about the future, particularly with advancements in shoe technology that could reduce the risk of injuries.

"Good shoes can make a big difference. Our roads are rough, and when shoes wear out, they put us at risk," he explains.

For now, Brimin Misoi is focused on the races ahead determined to make the most of his athletic career.

Yet, as he shells beans in his village he remains grounded by the reality that one day he will hang up his running shoes and return to the farm where his story first began.

'I always have faith in myself'- When Beatrice Chebet revealed her grandmother's influence on her historic athletics journey

Kenya's Beatrice Chebet credits her grandmother's influence for inspiring her historic Olympic double gold and world record-breaking success.

If your grandmother is still alive, she often holds a unique place in your heart—offering wisdom, support and encouragement.

For Beatrice Chebet, her grandmother has been far more than that. The two-time Olympic gold medalist and world record holder credits her grandmother, Pauline Lang’at as the driving force behind her remarkable athletics career shaping her into one of the most dominant figures in women’s long-distance running.

Reflecting on her journey, Chebet describes her grandmother’s pivotal role in motivating her to reach unimaginable heights.

Lang’at, who took Chebet to her first athletics club in 2016, was also among the emotional crowd that welcomed the newly crowned double Olympic champion back to Kenya.

“I am lost for words when I look at where I have reached, when I look or talk to my grandmother,” Chebet said with a smile during an August interview with Daily Nation as quoted by Olympics.com.

“She is my rock and the reason I never gave up, even when the challenges seemed insurmountable.”

Chebet’s meteoric rise is built on years of determination, inspired by her grandmother’s belief in her potential.

At just 24 years old, the Kenyan sensation has rewritten the history books, becoming the first woman to break the 29-minute barrier in the 10,000m and the third woman in history to win both the 5,000m and 10,000m golds at the same Olympic Games.

Her journey has not been without setbacks as after missing out on the 5,000m world title in Budapest last year, where she settled for bronze, Chebet turned to road running as a path to redemption.

In Riga, she claimed the women’s 5km title at the inaugural World Athletics Road Running Championships, but that was just the beginning.

On the last day of 2023, Chebet shattered the world record for the women’s 5km in Barcelona with a time of 14:13, cementing her place among the legends of the sport.

“I always have faith and belief in myself,” Chebet shared with Olympics.com after winning the 5,000m in Paris.

“I had never won a track title before, but after breaking the 10,000m world record in Eugene at the Kenyan Trials for the Olympics, I felt an unusual strength and motivation. That’s when I decided, ‘I want to double in Paris.’”

This bold decision led to one of the most remarkable achievements of her career, winning both the 5,000m and 10,000m at the 2024 Paris Olympics.

Despite her unprecedented success, Chebet remains humble, attributing much of her accomplishments to her grandmother’s unwavering support.

Lang’at’s influence stretches beyond the track, instilling in Chebet the discipline and resilience needed to thrive in one of the most competitive sports in the world.

She is determined to restore Kenya’s dominance in women’s track running, and with her eyes set on breaking Gudaf Tsegay’s 5,000m world record, Chebet shows no signs of slowing down.

As she looks back on her career, from her first global title at 18 to her recent Olympic triumphs, Chebet remains grounded by the love and guidance of her grandmother.

Her story is one of resilience, determination and the power of family—a true testament to how inspiration can come from the most cherished of relationships.

For now the sky’s the limit for Beatrice Chebet but one thing remains constant: her grandmother’s enduring influence on her path to greatness.

Canadian International Justin Kent To Race TCS Toronto Waterfront Marathon

While the international field for the 2024 TCS Toronto Waterfront Marathon has rarely been stronger the number of elite Canadian entries continues to grow.

Justin Kent, who represented Canada at the 2023 World Championships in Budapest, has now added his name to the medal contenders for this Canadian 

Championships which are run concurrently within this World Athletics Elite Label race.

Kent says he has prepared well and is looking to beat his personal best time of 2:13:07, recorded while finishing 10th in the 2023 Prague Marathon. That race led to his call-up for a place on Canada’s 2023 World Championships team with his long-time training partner, Ben Preisner (2:08:58 personal best).

“Budapest was definitely a memorable experience,” Kent remembers, “Having my team-mate Ben there, and we ran kind of side by side which was really cool. It was pretty special. You get to wear that Canadian singlet longer than in any other event.  It was awesome.

“It was hot so Ben and I had pretty strict orders to run conservatively the first half then swallow up as many bodies as we could in the second half. I still have this sensation of us - it felt like we just hopped into the race that last ten kilometres as we were going by guys that were just zombies because they were so depleted. We were like 80th at halfway and we ended up 27th (Preisner) and 29th.”

he will be in Toronto alongside his friend as he has offered pacemaking duties.

The pair will no doubt bring that commonsense approach to the race taking the weather conditions into account. During this buildup Kent has been encouraged by the fact both coach Richard Lee and Preisner have seen workouts that indicate Kent is more than capable of running around 2:10.

Only nine Canadians have gone under 2:11 and just four have beaten the 2:10 barrier.

“I don’t necessarily want to get ahead of myself. I have definitely learned the hard way of being too ambitious,” Kent says. But I know, definitely, I am the fittest I have ever been. It depends on the weather and the pacing.

“There is a pace group (going for) 2:10 I’d like to be maybe a little bit quicker the first half and see what I can do that would set me up well to run in the 2:10’s. That’s easier said than done.”

Kent will also be accompanied in Toronto by his wife of two years, 800m runner Lindsey Butterworth, who represented Canada at the 2022 Commonwealth Games and the 2021 Tokyo Olympics, and their four-month-old daughter, Willa.

With a family to support Kent continues to do coaching work with Mile2Marathon which he views as a chance to connect to the running community. His main source of income, however, is working as a marketing specialist for a Vancouver-based startup company called Stoko, which manufactures supportive apparel used to overcome injuries.

“I am in the office four days a week. They are flexible with my hours to get my training in or sneak out early to get my training in,” he explains. “I have been with the company for just coming up to a year.”

Meanwhile Butterworth is on maternity leave from her job as a community health specialist for Fraser Health Authority. She is back running and will, in fact, compete in the Toronto Waterfront 5km.

As for his objectives with this year’s Toronto Waterfront Marathon, Kent recognizes that a national championship offers bonus World Athletics points used in the qualification for next year’s World Championships in Tokyo. The automatic qualifying standard in the men’s marathon has been lowered to 2:06:30

“Definitely I think with the new standard of 2:06:30  a lot of guys are going to be trying to get bonus points at races,” he concedes. “I think that is more my aim this whole build is to win a national championship. I think the (fast) time will come with that.

“I haven’t thought too much beyond October 20th. I know if I can run well it would give me a great opportunity to make the team next year. But the main goal is still to come away with a national title or at least contend for one.”

SA champion Cian Oldknow gears up for the Cape Town marathon

Her marathon journey in 2024 began with victories in the Dis-Chem Half-Marathon, Johnson Crane Hire Marathon, and the national marathon.

Oldknow also achieved a 32nd-place finish at the Paris Olympic Games in August, making her the highest-placed South African runner at the event.

Earlier in the year, she qualified for the Olympics with a strong performance at the Seville Marathon.

"I'm feeling good, feeling strong, I'm doing Cape Town Marathon in three weeks time so preparing for that so I would say I'm in a healthy position at the moment. It's another race on home soil and I think doing the home races and the local races are really good. It's good for us as athletes and it's good for the community, I think,” Oldknow said.

“We are so quick to go overseas and do the international marathons because we can get fast times and stuff but I think we can get fast times here too and just take a little bit of pride in our local races and help support those."

Oldknow enters the Cape Town Marathon as the reigning South African champion and one of the top local contenders, though she's focused on not placing unnecessary pressure on herself.

"I am quite confident going to the race. I know Glenrose [Xaba] is doing her debut there and she has run some amazing times this year so I'm really excited to see what she can do on the marathon. I think it could be quite a good healthy competition but I think it will be a good experience," she added.

Despite only starting to compete in marathons this year, Oldknow has already achieved significant success.

However, she acknowledges that there's still much to learn from elite runners across the continent.

Three workouts to fire up your half marathon training

Sick of the same stale workouts? Whether you’re training for your first half-marathon or aiming for a PB,  it’s time to shake things up with some fresh, effective training sessions. Half-marathon training doesn’t have to be repetitive or dull—mixing in varied sessions can help you stay engaged while building the endurance, strength and mental grit needed to succeed on race day.

These three strategic workouts focus on sharpening different aspects of your performance, helping you boost stamina, dial in your pacing and finish stronger than ever before.

1.-The pyramid push

This pyramid structure gradually builds intensity and then brings you back down, challenging both speed and endurance, while the changing intervals keep things dynamic and fun.

Warm up with 10 minutes of easy running, followed by some dynamic stretches (high knees, leg swings, butt kicks).

Run 1 minute hard (around a 5K effort) followed by a 1 minute recovery jog

Run 2 minutes hard, followed by a 1 minute recovery run.Continue with 3 minutes hard with 1 minute recovery, 4 minutes hard with 1 minute recovery, 3 minutes hard with 1 minute recovery, 2 minutes hard with 1 minute recovery, 1 minute hard with 1 minute recovery.

Cool down with 10 minutes of easy running and mobility exercises.

2.- Threshold + kick combo

This workout builds your stamina for holding your target race pace, then simulates those late-race surges when you need to kick it into high gear.

Warm up with 10 minutes of easy running followed by 5 x 20-second strides (accelerations).

Run 2 x (10 minutes at half-marathon pace followed by a 3-minute easy run recovery).After the second set, finish with 5 x 30-second hard kicks (mile pace) with 30 seconds of easy recovery running in between.

Cool down with 10 minutes of easy running followed by foam rolling or gentle mobility exercises.

3.-Tempo to track burnout

This workout will help you target both speed and endurance, preparing you for the specific demands of a half-marathon; switching it up mid-session also keeps things interesting and challenges your legs (and brain) to adapt.

Warm up with 10 minutes of easy running followed by drills or mobility exercises (think hip circles, lunge variations).

Run 5K at tempo pace (just below race pace), followed by 6 x 400 meters at 5K effort, with a 1-minute walk/jog recovery after each interval.

Cool down with a 10-minute walk/jog.

Remember to always follow a harder training or speedwork day with a recovery day or some very easy running, and to hydrate well, even in cooler temperatures.

Sutume Kebede: Inspired by former training teammate Kelvin Kiptum's historic win ahead of 2024 Chicago Marathon

After missing selection the for Paris 2024 Olympics, the reigning Tokyo women's marathon champion - and fastest marathoner this year - is set to compete in Chicago on Sunday October 13th. You can watch the race on the Olympic Channel via Olympics.com.

As a world-leading marathoner, Sutume Kebede has accumulated training volumes of up to 700 hours weekly on forest paths and dirt roads around the world.

But there are some brief stints of her workouts that have stayed with her over the last few months.

The Ethiopian chose Chicago, where she trained last year in a group that included the late world marathon record holder Kelvin Kiptum. It was a routine experience that is now etched forever in her memory.

She is hopeful that the utterly incredible run that changed the men’s marathon can inspire her to achieve her greatest marathon win.

“After seeing what my teammate Kelvin Kiptum did last year, I want to come to Chicago to do something great,” she said on setting her sights on winning a first World Marathon Majors in the U.S.

The fastest woman over the marathon distance this year headlines the Chicago Marathon on Sunday  October 13, looking to continue making history with every stride.

Sutume Kebede looks to extend her strong form in Chicago after Tokyo win

When Kebede chose to race competitively, she looked up to one of the greatest track distance runners ever, Tirunesh Dibaba. She based herself at the legend’s Athletics Training Academy, training as a 5000m and 10,000m athlete.

And when she was ready for the international stage, the budding Ethiopian runner, who grew up as one of ten siblings, decided to forego the track and head straight to the roads.

In May 2015, the then 21-year-old achieved the world's best performance in the 25km with a time of 1:21:55, which was also an Ethiopian record.

This was a pivotal moment that gave her the courage to stay on the roads and make her debut at the Dubai Marathon in 2016.

A few years, and lots of half marathons and several marathons later, Kebede, now 29, has carved her name among the best marathoners. She is coached by her husband Birhanu Mekonnen, a retired roadrunner who prematurely ended his career to fully support hers. She is always quick to credit him as one who helped her reach this position.

Kebede has achieved a new level this year. She ran the fastest women’s half marathon on US soil when she won in Houston last January, beating a strong field that included Olympic silver medallist Hellen Obiri. Her unexpected victory of 1:04.37 set her up for her biggest win yet.

She returns to Chicago to run again, though with a heavy heart, but at the pinnacle of her career after winning the 2024 Tokyo Marathon in 2:15:55, the eighth-fastest woman of all time.

“I am extremely happy to come back to Chicago and run on a course that has proven to be very fast,” said Kebede, who is motivated to try again in Chicago, where she last met Kiptum. They were both managed by Marc Corstjens at Golazo Talent. The flashbacks of their training sessions around the Windy City and their ensuing races are still very fresh in her mind.

It’s been a year of highs and lows for the East African runner. As the fastest woman marathoner this year, she was banking on being an automatic pick for the Paris 2024 Olympics. But after missing out on selection, she opted to give the Chicago Marathon another shot. She was 15th last year when Olympic champion Sifan Hassan raced to the second-fastest time of the year.

"All the races I've won bring me joy, but my victory in the Tokyo Marathon, one of the world's major marathons, stands out as a highlight,” she told Ethiopian press.

She will face a strong field led by the two-time Chicago Marathon winner Ruth Chepngetich, runner-up last year, and 2021 London champion Joyciline Jepkosgei, who is coached by her husband Nicholas Koech and trains with American Betsy Saina. Saina is among the local stars tipped to shine alongside former American marathon record holder Keira D’Amato.

The races will also be broadcast live on Olympics.com in a number of territories.

Can nasal strips elevate your race day performance?

Nasal strips, those small adhesive Bandaid-like strips worn across the nose, are often seen on runners and athletes (and, interestingly, even horses), but do they really help improve performance? While originally designed to reduce snoring, they’ve been adopted by many in the running community with claims that they help open up the nasal passages, improving airflow and aiding endurance.  Are the strips just a placebo, or the secret to better breathing on race day?

How nasal strips work

Nasal strips work by mechanically lifting the skin on the nose, expanding the nasal passages to allow for easier breathing. For people with congestion or those who experience restricted airflow due to narrow nasal cavities, this can potentially create a noticeable difference. The idea is that by allowing more air in through the nose, athletes can reduce the need for mouth breathing, which tends to be less efficient during steady-state exercise.

Nasal strips and performance

The key question: does this extra airflow translate to better performance for runners? Research has shown mixed results. A recent study in the European Archives of Oto-Rhino-Laryngology found no significant difference in performance or oxygen uptake between athletes using nasal strips and those without. However, another study published in the Journal of Sports Science suggested that nasal strips can reduce perceived exertion, meaning athletes feel like they’re breathing easier, even if their physical performance hasn’t improved.

For runners with nasal obstructions, such as a deviated septum, the extra airflow might make breathing more comfortable, but for the average runner, the impact on oxygen intake and endurance is likely minimal.

When nasal strips might be useful

While nasal strips may not turn you into an elite runner, they could still be useful under certain conditions. For instance, runners battling mild congestion from colds or allergies might experience some relief with strips, allowing for smoother airflow when nasal passages are blocked. Some runners also report that strips can help them focus better on rhythmic breathing, something that is useful for some runners in maintaining a steady pace during long runs.

Myth or must-have?

So, are nasal strips going to help you hit that finish line faster? For most people, the answer is no. While they may help with comfort and ease breathing for those with minor nasal obstructions, there’s little scientific evidence to suggest they dramatically boost performance. However, if you find yourself breathing easier with one on, the placebo effect can still play a role in boosting your confidence and comfort during a run. In the end, the best way to improve your running performance is through proper training, hydration and pacing—not necessarily what’s stuck to your nose.

Jepkosgei donates world title singlet to Museum of World Athletics

Kenyan running legend Janeth Jepkosgei made a historic contribution to the Museum of World Athletics (MOWA), donating the singlet she wore on 28 August 2007 when winning the 800m title at the World Championships in Osaka.

It was the first ever world title won by a Kenyan woman in a middle-distance event, paving the way for eight more titles claimed by her successors in subsequent editions up to 2023.

Jepkosgei, who is now head coach of the U20 Athlete Refugee Team, made the donation to the MOWA during the World Athletics U20 Championships Lima 24, presenting her singlet to World Athletics CEO Jon Ridgeon.

‘Inspiring the sport of running’

“I’m very happy to present my 2007 World Championships singlet to the Museum of World Athletics (MOWA),” said Jepkosgei. “When it is displayed in the online museum and exhibited around the world, I hope it helps to inspire and promote the wonderful sport of running, which, in my role as head coach for the U20 Refugee Team, I know is a powerful force for good.”

Ridgeon added: “Thank you to Janeth for her work with the Athlete Refugee Team and for the enormous generosity she has shown by donating her 800m world title-winning uniform to our museum’s collection. The support and encouragement of champions like Janeth is crucial to the success of our heritage programme, which helps preserve and promote our sport’s inspiring history to athletes and fans alike.”

From world champion to global role model

Janeth Jepkosgei Busienei, born in 1983 in Kabirirsang village (Rift Valley Province), was one of the most consistent 800m runners of her decade. Her journey began as a hurdler, but after transitioning to middle-distance running, she won the world U20 800m title in 2002.

Known for orchestrating races with fast starts, Jepkosgei stood on a major championship podium every year from 2003 to 2011, earning the 2007 world 800m title, 2008 Olympic silver, and two more world silvers in 2009 and 2011.

Off the track, Jepkosgei was deeply involved in her community, serving as the Kenyan team captain at numerous championships, sponsoring students, and supporting local projects. After the birth of her daughter Becky Olympia Jepchirchir and her retirement in 2016, Jepkosgei became even more involved in the sport’s development by hosting training camps and becoming one of the few female coaches in the athletics world.

She notably discovered young Emmanuel Wanyonyi, whom she coached to his world U20 800m title in 2021, and then mentored alongside her former Italian coach, Claudio Berardelli, to his Olympic title in 2024.

Since 2022, Jepkosgei has also been the head coach of the U20 Athlete Refugee Team (ART), a women-driven programme based near the South Sudan border in East Africa. She has embraced a mentorship role, passing on her vast experience to the next generation, a journey marked by her iconic victory in Osaka in 2007.

A soaring victory in Osaka

In Osaka, Jepkosgei astonished everyone as early as the semifinals, with a world-leading time and Kenyan record of 1:56.17, also the fastest prelim in 800m history.

In the final, she set a blistering pace right from the start, exiting the first turn with a three-metre lead and hitting the 100m mark in 13.0, an unprecedented achievement in a championship.

Neither the efforts of Belarusian Svetlana Usovich, Russian Olga Kotlyarova, Mozambican Maria Mutola, nor Moroccan Hasna Benhassi could keep up with the Kenyan’s solo race, as she easily won in 1:56.04, further improving the best time of the year.

Jepkosgei’s winning singlet will sit alongside the shoes and clothing of other world 800m champions in the Heritage Collection of MOWA, including Ana-Fidelia Quirot, Maria Mutola, Willi Wülbeck, Wilson Kipketer and David Rudisha.

Canadian hip-hop artist runs 42.2 kilometres for 100 consecutive days

Inspired by ultrarunner Ryan Keeping, Toronto-based artist Dillan Ponders ran a marathon every day for 100 consecutive days to raise awareness for men's mental health.

Dillan Ponders, a 32-year-old independent hip-hop artist from Toronto, has completed an incredible challenge: running 42.2 kilometres—the marathon distance—every day for 100 consecutive days. Starting on June 17 and finishing on Sept. 24, Ponders covered a total of 4,358 kilometres, shining a spotlight on an often-overlooked issue—men’s mental health.

Ponders undertook this marathon mission both as a personal challenge and to raise awareness about the silent struggles many men face. “I used to be a drug addict; I was homeless. Now, I am three years sober,” Ponders shares. He says his journey from addiction to sobriety has been life-changing, with running playing a key role in his recovery. “Running saved my life. So many men are battling with mental health and trying to find their purpose.”

The idea for 100 marathons in 100 days was inspired by Nova Scotia’s Ryan Keeping, who ran across Canada earlier this year in support of the Heart and Stroke Foundation. Like Keeping, Ponders organized a meet-up on the final day of his challenge, where many Toronto runners joined him to celebrate his achievement.

The road to recovery

Ponders recalls the turning point when he gave up alcohol during his birthday weekend in 2021, at an all-inclusive resort in the Dominican Republic: “I was drinking a 26-er every day for over two years, and I’d had a problem with alcohol since graduating high school,” he admits. “I had stopped hard drugs, but still leaned heavily on alcohol. I was overweight, deeply depressed, drinking myself into a downward spiral, and even throwing up blood. I knew I needed to make a change.”

Running became his tool for overcoming addiction. Every time his mind craved alcohol, he laced up his shoes and went for a run instead. “Some days, I was running three or four times a day,” Ponders recalls. “It was tough, but it helped.”

After two months of consistent running, Ponders started noticing major changes in his health and well-being. “I began to see physical improvements. I was getting stronger, sleeping better, and had more energy,” he says. In six months, he lost 90 pounds. He ran his first marathon at the Toronto GoodLife Marathon in the spring of 2022, and hasn’t looked back.

The connection to music

Running hasn’t only transformed Ponders physically and mentally—it’s also had a profound impact on his music career. “I’ve gone through a lot of change over the past five years, and so has my music. I feel like I’m making the best music I’ve ever made,” he says. “I’m currently the highest-streamed independent hip-hop artist in Canada. Running has given me more clarity in the studio, and I now feel comfortable speaking about my traumas in my music.”

Balancing his rigorous running routine with his music career, Ponders has been consistently producing and releasing new songs. His music is available on all major streaming platforms, and he credits his music career with giving him the freedom to pursue his running goals.

Although his 100-marathon challenge has ended, a new goal awaits: in three weeks, Ponders will line up for the Toronto Waterfront Marathon, where he hopes to beat his previous marathon time of 3:30.

Toronto’s Andrew Alexander to Debut at TCS Toronto Waterfront Marathon

Organizers of the TCS Toronto Waterfront Marathon are once again excited about the upcoming marathon debut of a young Canadian runner.

The lure of winning a Canadian championship title - the national marathon championships being run concurrently with this World Athletics Elite Label race - has brought 25-year-old Andrew Alexander to the fight.

“I want to be the first Canadian to cross the line,” says the Toronto native. “I want to be at least one one-thousandth of a second ahead of the second Canadian. If the (fast) time comes with that I will be happy. But for the first marathon it’s just get this out and, if it goes well, focus on time chasing after that.”

Considering this graduate of Notre Dame University won the 2023 Canadian indoor 1,500m and 3,000m titles and then claimed the national 10,000m gold in May of this year, racing the marathon is one giant leap. Still, he has a lot of support for this challenge.

Coached by former Canadian 1,500m record holder, Dave Reid, and current Canadian 3,000m steeplechase record holder, Matt Hughes, that potential was clearly demonstrated when he won the 2023 TCS Toronto Waterfront Half Marathon in 62:44. He has also run 10,000m on the track in 28:17.24, not world class, but encouraging for a marathon runner.

“Since I started working with them they said they thought my event would be the marathon as much as it’s painful to hear that,” he recalls with a laugh. “I thought there was no better time than now. I had completed the Olympics trials (1,500m) last summer and didn’t really have the result I was looking for. I haven’t done a marathon so let’s give this a go!

“Toronto is as great a place as any other to start my marathon journey just because it’s home and I am familiar with it, and I have tons of people support. I am looking forward to it.”

With both Reid and Hughes often accompanying him on their bikes he has increased his training volume to around 160km a week. Whereas his longest run a year ago might be roughly 28 kilometres during this buildup for Toronto Waterfront he has added some Sunday runs of 40-43 kilometres.

“The big challenge has been getting used to the fluids and nutrition intake kind of taking it in right,” he reveals. “After the first few workouts while practicing nutrition I threw up immediately after.

“I remember thinking to myself ‘Oh my God what have I signed up for? ’Practicing that over the last few weeks I have honed in on that and it’s going well.”

At the beginning of 2024 Reid and Hughes helped arrange a six-week altitude training camp in Flagstaff, Arizona for their athlete - his first experience at high altitude. Alexander stayed with the Under Armour Dark Sky Group and called it a ‘gut punch’ as the acclimation took some time. Still, he believes it helped lay a base for the upcoming season.

Alexander attended Neil McNeil High School in Scarborough, Ontario - an institution where the late comedian John Candy also studied - and while running for the school he earned a place on Canada’s team for the 2017 World Cross Country Championships in Kampala, Uganda.

After he had won the Ontario High School championships (OFSAA) for Neil McNeil he accepted a scholarship to Notre Dame University. Five years with the ‘Fighting Irish’ led to him coming home with a Bachelor’s degree in neuroscience and a Master’s in Business Management. For the moment he is focusing on his running career and has temporarily delayed a career that would utilize his education. Working part time in a specialty running store together with an online apparel store provides income.

Turning his attention once again to the TCS Toronto Waterfront Marathon he eventually concedes having thought of a time goal for his debut - a couple of minutes on either side of 2 hours 10 minutes would be sufficient he says. But being a Canadian champion is the primary motivator.

“The national championship side of it definitely excites me,” he explains. “I have heard there is more depth on the Canadian side this year which I am super excited about. I just love the competition and competing against our Canadian guys.

Defending champion breaks course record to win Loch Ness Marathon in Inverness

Moray Pryde became the fastest ever champion in the history of the Loch Ness Marathon as he set a new course record to successfully defend his title.

The 29-year-old from Broxburn retained his crown as he claimed victory in a time of two hours 19 minutes and 26 seconds.

The Lothian Running Club athlete broke the course record by 47 seconds which was previously 2:20:13 by Simon Tanui from Kenya back in 2009.

Inverness athlete Shaun Cumming, representing both Highland Hill Runners and East Sutherland Athletics Club, was in second place in a time of 2:31:15 with Tom Charles from Chorlton Runners in third place with 2:31:58.

Pryde won the 2023 Loch Ness Marathon in a time of 2:22:08 and in May also claimed victory in the Edinburgh Marathon winning in a time of 2:23:14.

Pryde says it was ideal conditions for racing, and was proud to break the course record which he was confident he could target after setting a quick pace early on.

He said: “Three of us went out for the first five miles and then someone dropped off.

“We flew through the first 10 miles, but at mile 14 Tom had dropped off, and then from mile 14 to the finish I didn’t really look behind me. I was chasing a car for 12 miles.

“I dropped bang where I wanted to be at a sub 2:20 pace and it was squeaky bum time from there until the end to make sure to get some time back.

“It was a nice feeling on the final straight and everything went to plan.”

Speaking about breaking the record, Pryde said: “I thought it was on after 2:22 last year. It was three minutes this time so we will see what we can do next time.

“I have been fortunate as the racing has been going my way and hopefully I can keep that luck going. I used to play football three times a week but stopped doing that. Lothian Running Club have given me a lot of support and long

was delighted to move up a place from finishing in third last year to take second this year. He managed to catch Charles in the final straight of the race to claim the silver medal.

“I didn’t know until the last half mile that I was close to second place,” he said.

“He looked like that he was flagging and I was in the position to take him.

“There was a battle in the first half of the race where I hung back and worked together with others. After Dores we managed to pull away and at half way there was about five or six of us.

“It is nice to be on the podium, I looked around at the start of the race and I thought it would be a well earned place, so to get second I am happy with that.”

America’s most prominent marathoner weighs up career in coaching after recent struggles

US marathon great Galen Rupp has not ruled out a career in coaching after experiencing it first-hand as a volunteer as he continues his recovery from surgery.

US marathoner Galen Rupp is not ruling out a career in coaching once he finally hangs his spikes as he comes to the end of his storied journey in track and road races.

America’s most prominent marathoner in the last decade has been struggling to produce his form of old with injuries also making his life difficult.

Rupp had surgery in April which has kept him out of action since them but as he continues his recovery, he seems to have found a love for coaching after joining his coach Mike Smith at the University of Arizona to work as a coach on volunteer basis.

“That’s TBD [to be decided], but definitely during cross country,” Rupp, who has been coaching men’s and women’s team at UNA told Flagstaff Running News.

“I was down here training and this just seemed like a good opportunity. It’s been really fun. The kids are amazing to work with,” he added, while revealing that he plans to continue coaching throughout the cross-country season.

Asked if the experience has got him thinking of a career in coaching when he finally retires, the 2017 Chicago Marathon winner said: “Yes, absolutely. I’m having a lot of fun doing it now.”

Rupp is coming off a difficult season when he missed out on the Paris Olympics after finishing 16th at the US Olympics trials in February in what would have been his fourth appearance at the Games.

His previous Olympics appearances yielded a silver medal in 10,000m at the 2012 London Games before clinching marathon bronze in Rio 2016.

The 38-year-old has, however, been waning in his powers and there are still doubts whether he can regain his form of old and win major marathons again.

What does “trust your training” really mean?

Learning to trust your training can boost your confidence and help you crush your next race.

Trust your training” is a phrase runners hear often, but what does it actually mean? We’re here to explain why trusting your training matters and how you can learn to do it.

For many, it’s easier said than done, especially when doubts creep in before a big race. Trusting your training isn’t just about following a plan or completing workouts; it’s about building confidence in the process and believing in yourself. Jeff Gaudette, a track and field coach and professional runner from Biddeford, Maine, recently shared how not trusting your training can sabotage even the best-laid plans, and his mistakes can help you succeed.

Have faith in your fitness

One of the biggest challenges runners face is doubting their own fitness, especially on race day. Gaudette recalls his own struggle before an important 10K race, when, despite months of solid preparation, he lost faith the night before his event. Looking at the list of elite competitors, his confidence evaporated. Instead of sticking to his strategy, he panicked and abandoned his plan mid-race, resulting in his slowest 10K finish ever.

The lesson here? Believe in the work you’ve put in. As Gaudette explains, to consistently perform well, “you need unwavering belief in your fitness and your race plan.” When doubts arise, don’t let others’ fitness or race-day nerves derail your strategy. Trust the miles you’ve logged, the hard intervals you’ve done and the plan you’ve created for race day, to bring you success.

Trust your training plan or coach

It’s not just your own fitness you need to trust—it’s your coach or training plan too. Many runners, as Gaudette notes, get caught in the trap of thinking more mileage or faster workouts will yield better results. But this mindset can backfire. After a disappointing race, Gaudette’s coach recommended he take time off to recover. Instead, Gaudette ignored the advice and kept pushing. The result? A string of poor performances and deep frustration.

The takeaway is clear: if you’ve committed to a coach or a structured training plan, trust the process. Runners often get distracted by advice from friends or online forums, but Gaudette reminds us that most reputable plans are backed by solid physiological principles. Overtraining or adding extra workouts is a recipe for disaster. Let go of the fear that you’re not doing enough and trust that your coach or plan is setting you up for success.

Believe in yourself

Perhaps the hardest part of trusting your training is trusting yourself. It’s easy to fall into the mindset of thinking that being tough means pushing through every run, even when your body is tired or on the verge of injury. But, as Gaudette learned the hard way, this mentality can be damaging. While preparing for the 2008 Olympic Trials, he ignored his body’s signals, trying to train through illness. Instead of taking time to recover, he kept pushing—and ended up too injured to perform well.

The lesson? “Trust yourself to listen to your body when it’s tired or injured,” says Gaudette. Recovery is as important as training, and taking a few days off won’t ruin your fitness. In fact, it’s a sign of mental strength to recognize when you need a break. Don’t become a slave to your training schedule—be flexible, and trust your body to guide you.

Trusting your training is more than just a mantra—it’s an essential part of running success, whether it’s believing in your fitness, your coach or yourself, having faith in the process will help you stay calm and focused when race day arrives. The next time you toe the line, remember: you’ve done the work, and now it’s time to trust it.

Eliud Kipchoge predicts bright future in marathon as he hints at where his next race will be

Eliud Kipchoge believes the future of marathon running is promising, with athletes motivated to achieve faster times and carry forward the legacy as he looks forward to more races in 2025.

Five-time Berlin Marathon champion Eliud Kipchoge has explained the reasons behind his bold prediction about marathon running in the future.

Eliud Kipchoge is yet to think about where he will run next but is confident that even with his absence on the starting lines, athletes still have the hunger to run well and post faster times.

The four-time London Marathon champion added that people are still investing most of their time in training with the hope of making a great impact in running, insisting that he has already achieved a lot and it might be time for other people to continue from where he left.

“Tokyo is next year and I always plan my things…but I’ll know in the next one month. The future of marathons is great, the future of marathons is actually sweet enough to inspire people. People still have anger to run very fast, still have anger to win races, still have anger to motivate and to go for training,” Eliud Kipchoge said.

The marathon legend revealed his proudest moment in athletics, noting that he changed the mindset of a lot of people concerning marathon running.

Eliud Kipchoge also believes his ability to run under two hours was an eye opener to many, young and old and changed the perspective of the world.

“My proudest moment in athletics is running under two hours, trying to unlock the thinking that no human being can run under two hours. That’s my best moment ever that I feel that the whole team and I were successful to get a mark under two hours and above all, inspire many people and tell people that they could run under two hours,” Eliud Kipchoge said.

“Dare to dream and dare to do it and now many people are having the mentality that they can do their best and push themselves to the limit.”

When You’re Sidelined, Cross-Train Your Way Back to Health Before a Goal Race

Here’s how Liza Corso made the podium at the Paralympic Games by making her bike and swim workouts as intense as her running regimen.

Leading up to the 2024 Paralympic Games, Liza Corso was pedaling furiously on a stationary bike parked on the patio of her condo in Nashville, Tennessee. In the brutal summer heat, the two-time Paralympian closed her eyes while visualizing the women’s 1500-meter final.

She imagined the purple track at Stade de France and the uniforms of competitors she’s faced before in the T13 classification (athletes with vision impairment). With pop music blaring in her headphones, Corso pedaled faster in anticipation of the biggest race of her career.

On August 31, Corso’s visualizations finally came to fruition. After spending six weeks cross-training while healing a stress fracture in her left femur, the Lipscomb University senior earned bronze in 4:23.45, just over a second behind two-time Paralympic champion Tigist Mengistu of Ethiopia and silver medalist Ezzahra El Idrissi of Morocco. After the race, the athlete from Newmarket, New Hampshire, shared on Instagram she only ran eight miles over the course of six weeks in the lead-up to the event in a brutal buildup that tested her mentally and physically.

So, how did the 21-year-old pull off winning a Paralympic medal while healing from an injury and not being able to run? In an interview with Runner's World, Corso shared the many highs and lows of the cross-training regimen that helped her safely prepare for a standout performance on the world stage.

July 1-July 26: Processing the Injury

About three weeks before the U.S. Paralympic Trials on July 18-20, Corso started feeling pain in her left quad. She went to see the doctor and got an MRI in the area where her quad meets her hip, which showed she had tendonitis. After recovering from a stress fracture in her tibia during the indoor track season earlier this year, the diagnosis was a relief for Corso. “I didn’t want tendonitis, but I was scared of something [in the] bone so I was like, this is the best case scenario. I can keep running through it,” she said.

Though the pain continued to get worse leading up to the national championship in Miramar, Florida, Corso still managed to compete in the women’s 1500 meters and earn a spot on Team USA. But with the pain intensifying, Corso

Though Corso struggled to feel like she was building the same level of fitness, seeing her heart rate reach 160 beats per minute for 90-minute sessions and hover between 175 to 180 for hard workouts ended up being a source of encouragement. “My coach said, ‘Your heart doesn’t know the difference between if you’re running or if you’re biking,’” Corso said.

Late July to August 31: Monitoring the Pain

In the first two weeks after the Paralympic Trials and following her diagnosis, Corso’s main priority was to walk pain free. Working with her physical therapist, she focused on limiting any weight-bearing activity, using crutches when she wasn’t cross-training for the first three days post-diagnosis. While gradually using the crutches less and less, Corso was able to walk pain free without them about two weeks after the diagnosis.

Corso also incorporated blood flow restriction (BFR) into her training. The method involves the application of a cuff (tourniquet) proximally to the muscle that is being trained. The cuff is inflated to a specific pressure with the aim of blocking the blood vessels. The idea is to help strengthen muscles and promote healing, Corso said. She usually put the

“To be able to prove to myself that I didn’t let those [negative thoughts] win, and I chose the harder path—to keep a positive mindset and work through some pretty lonely and draining cross-training sessions—it all ended up being worth it,” she said.

Looking back on her experience this summer, Corso hopes other runners can find their own hard-fought victory amid the healing process, knowing how powerful team support and mental tools can be in difficult situations.

How to Find Out Many Calories You Should Burn a Day

If your body is an engine, calories are the fuel. Here's what you need to know about how it all works.

CALORIES MIGHT BE among the most misunderstood aspects of our health and the ways our bodies work. Are calories an enemy to be abstained from at all times? Why is there so much fixation on "burning" them? Do you even need them at all?

Make no mistake, calories—the units of energy that power every single one of your bodily functions—are essential. How many you need and the way you use them depends on a confluence of factors, primarily, your age, height, weight, gender, activity levels, and exercise routine. One pertinent question for anyone who has spent any time around popular fitness culture: How many calories you should burn a day?

To find a concrete answer to this nuanced question, we consulted Leslie Bonci, RD, a sports dietitian and owner of Active Eating Advice, whose clients include the Kansas City Chiefs. The good news for you is that finding out how many calories you should burn isn’t difficult. Once you have the answer, however, it’s up to you to work toward your goal.

How Many Calories Should You Burn?

You're constantly burning calories, just by existing. How many calories you should burn daily depends on your body weight, goals, and activity levels. The short answer, depending on the most basic goals, will be…

To lose weight: Create a daily caloric deficit of 350 to 500 calories. For most people, this means you should aim to expend more energy.

To maintain weight: Eat at your maintenance levels (see How to Calculate Your Calories below to understand what this means for you) and keep your activity levels about the same.

To gain weight: Create a daily caloric surplus of 250 to 500 calories and either decrease or maintain your current activity levels.

Bonci suggests losing half a pound to three-quarters of a pound per week if your goal is to decrease your body fat. “It is important to understand that weight loss is not continuous,” she says. “If one is too restrictive, it is too hard to maintain; consistency, awareness, and aiming to be 70 percent compliant [on your diet] is more sustainable.”

How to Calculate Your Calories

Calculating your caloric needs is fairly easy and can be done in three quick steps:

Find

Based on the steps above, a 180-pound, 5’11” man who trains five times per week needs 2,650 calories daily to maintain his weight and would eat 2,275 calories per day to lose three-quarters of a pound weekly.

How to Estimate Your Calorie Burn

Determining how many calories you're burning isn't an exact science. Everyone's body is different, and multiple factors contribute to the way your body uses fuel. But there are some methods to estimate how many calories you'll burn for specific types of exercise and common types of movements, like household chores.

Understanding your basal metabolic rate is the first step. The second is to understand metabolic equivalents, or METs. These are a measure of your working metabolic rate versus your resting metabolic rate. METs are scaled.

<3 METs for light activity,

3 to 6 METs for moderate activity,

and >6 for vigorous activity.

One MET is the amount of energy you expend at rest, which equals one calorie per kilogram of body weight per hour. Our 180-pound (81-kilogram) man burns 81 calories every hour he just lounges around.

Your METs will multiply based on the activity you’re engaging in. Different forms of exercise performed at different intensities yield different METs. You can find an exhaustive list of these estimates for different activities here. Once you know your MET estimate, you can determine the total by using this formula: METS x 3.5 x BW(KG) / 200 = kcal per minute. So, if the 180-pound man were to go on a jog (7.5 MET value), that would look like this: 7.5(3.5)(81kg)/200 = 10.63 kcal/minute.

To make things even simpler, you can also use tools like this calculator to get an idea of how many calories you burn during

Protein: (2,275 x .25) / 4 = 142 grams

Carbohydrates: (2,275 x .5) / 4 = 284 grams

Fat: (2,275 x .25) / 9 = 63 grams

Tips For Managing Your Calories

Whether you’re gaining, maintaining, or losing weight, these four tips can help you stay on track and expedite your progress.

Increase your NEAT

“Non-exercise activity thermogenesis is calories burned over the day [unrelated to their planned workouts],” explains Bonci. “Say someone works out for an hour but then sits on their ass all day; their body is not very efficient versus walking more over the day.” The solution is simple: “move more”, says Bonci. “Through walking, fidgeting, dancing.”

Let’s stick with walking as an example. If you’re already accumulating 5,000 steps daily, try increasing your daily step count to 10,000. Our 180-pound man would, theoretically, burn roughly 225 extra calories per day by upping his daily step count from 5,000 to 10,000 daily. That means he’ll burn half a pound of additional fat per week or the same amount of body fat while allowing himself to fuel his body with a more comfortable amount of food while still reaching his weight loss goals.

Lift Weights

If you want to build muscle, then

Live a Little (Within Reason)

As long as you eat your prescribed number of calories, you’ll gain, lose, or maintain weight, regardless of the foods you consume. Pizza, burgers, and chips aren’t off the table. That said, because these foods pack a lot of calories and do little to satiate you, they’re not the best daily options, especially if you’re eating in a deficit.

Instead of planning a cheat meal where you sit down to gorge yourself on an entire pizza, Bonci suggests letting your “off-plan” meals occur naturally, whether you find yourself at a company happy hour or a friend’s birthday party. “Be in the moment when you choose those higher-calorie foods; slow down and savor them,” she says. Yes, you’ll need to exhibit discipline to reach your goals, but it doesn’t have to be an all-or-nothing affair. “One meal does not derail a consistent eating pattern, so rather than thinking ‘I blew it, so I may as well eat everything.' Enjoy it and move on.”

Mengesha and Ketema claim Berlin Marathon crowns

Milkesa Mengesha and Tigist Ketema achieved an Ethiopian double at the BMW Berlin Marathon, a World Athletics Platinum Label road race, on Sunday (29).

Racing at the 50th edition of the event, held on a sunny morning in Germany’s capital, Mengesha kicked away from Cybrian Kotut in the closing stages to win the men’s title in a PB of 2:03:17, while Ketema solo ran her way to a 2:16:42 triumph in the women’s race.

Kenya’s Kotut finished five seconds behind Mengesha, securing second place in 2:03:22, with Ethiopia’s Haymanot Alew third in 2:03:31. Ketema led an Ethiopian top four in the women’s race, winning by more than two minutes ahead of her compatriots Mestawut Fikir (2:18:48), Bosena Mulatie (2:19:00) and Aberu Ayana (2:20:20).

After a fast start Mengesha, who finished sixth in the World Championships marathon last year, was part of a lead group of 11 that followed the pacemakers through the halfway mark still on sub-2:02 pace, in 1:00:57.

Kenya’s former world half marathon record-holder Kibiwott Kandie was to the fore as the pacemakers stepped aside just after 25km. The group had reduced to eight and was bunched together by the time 30km was reached in 1:27:21, and seven were still in contention – including Ethiopia’s Tadese Takele, the fastest man in the field – as they passed the 35km mark in 1:42:14.

Kandie, Takele and Ethiopia’s Dejene Megersa couldn’t hold on and the race was down to Mengesha, Kotut, Kenya’s Stephen Kiprop and Alew with around 5km to go. They reached the 40km mark in 1:56:59 before Mengesha and Kotut strode ahead.

Mengesha dropped his rival with the Brandenburg Gate finish line in sight, crossing it to win in 2:03:17, the third fastest time in the world so far this year and a PB that improves the previous best he set in Valencia in 2022 by more than two minutes.

He dropped to his knees and was followed over the finish line by Kotut in 2:03:22, also a PB by more than a minute.

Ketema was a dominant winner of the women’s race. The 26-year-old, who ran 2:16:07 when making her marathon debut in Dubai in January, is a training partner of Tigist Assefa, who set a world record of 2:11:53 when winning in Berlin last year.

This time Ketema was in control and she was joined by her compatriot Azmera Gebru and a group of men’s race runners as 5km was reached in 16:06 and 10km in 32:14.

Ketema was 12 seconds ahead at halfway, which she hit in 1:07:53, and she only increased her advantage from there. She reached 30km in 1:36:59, by which point Gebru had been overtaken, with Ketema’s closest challengers being Mulatie, Fikir and Ayana who were running together 1 minute and 53 seconds back.

Ketema continued to forge ahead and she reached 40km in 2:09:24, with a gap of 2 minutes and 20 seconds. While Fikir closed slightly, Ketema was well clear and she won in 2:16:42, the third fastest time in the women’s race at the Berlin Marathon.

Fikir was second in 2:18:48, a PB by almost two minutes, while Mulatie was third in 2:19:00, taking almost eight minutes off her previous best set on her debut in Houston in January.

12,000 runners on the course at the 20th Einstein Marathon

In the best conditions, around 6,000 athletes took to the track for the 20th Einstein Marathon on Sunday. The weekend before, 6,000 children and young people took part in the youth runs in the Donaustadion. The winner of the marathon course for men was Oliver Tzioppe from Erlangen in 2:34:20.9 hours. In the women's race, Hristina Kozareva from Varna won in 3:01.50.3 hours.

This year, teams from 240 companies from the Ulm region and far beyond took part in the 20th Einstein Marathon. 4,600 participants took part in the Beur half marathon. There were 890 registrations for the Sparkasse Marathon. Along the route, which led through Ulm, Neu-Ulm and along both banks of the Danube, numerous friends and family members cheered on the runners who more or less easily ran the 5,000 meter, 10,000 meter, half marathon and marathon distances .

The Nordic walkers ran the half marathon or the 10 kilometers. For most people, the time was secondary, what was more important was being there and a personal triumph when the goal at Münsterplatz was achieved.

Ed Sheeran serenades runner from canal boat in London

he chances of you getting serenaded by a pop star during your run are low, but never zero. This particular runner went on her Tuesday run along Regent’s Canal in London when English singer-songwriter Ed Sheeran (you may have heard of him) floated by on a boat and asked her for a song request–to which she responded, “Tenerife Sea.” The pop star, 33, immediately began strumming his guitar and singing as the jogger slowed to a walk alongside the boat.

Sheeran posted a video to his Instagram. “I was filming a video on the canal today, and played a request. If anyone knows the runner lemme know so we can have their POV video for the lols.”

After he finished the performance, Sheeran gave the runner a thumbs up and said “Have a good rest of your run!”

The jogger was later identified as Nikki Atkins, when her perspective of the private concert was shared on her Instagram story. Multiple cameras can be seen in the boat filming Sheeran. “This was so unexpected and so so beautiful. Thank you thank you,” she wrote in the caption. “This is why we run, girls,” she added.

“It was so randomIf you were ever looking for motivation to go on your run, this should be the “Perfect” reason.

The Strange Saga of Ultrarunner Camille Herron and Wikipedia

The husband of runner Camille Herron admitted to having altered the Wikipedia biographies of prominent ultrarunners. The revelation came after a Canadian journalist launched an investigation.

On September 24, Conor Holt, the husband and coach of American ultrarunner Camille Herron, admitted to altering the biographies of Herron, Courtney Dauwalter, Kilian Jornet, and other prominent runners on the website Wikipedia. Holt’s edits boosted his wife’s accolades but also downgraded those of the other prominent ultrarunners.

“Camille had nothing to do with this,” Holt wrote in an email sent to Outside and several running media websites. “I’m 100 percent responsible and apologize [to] any athletes affected by this and the wrong I did.”

The confession brought some clarity to an Internet mystery that embroiled the running community for several days and sparked a flurry of chatter on social media and running forums. Herron, 42, is one of the most visible ultrarunners in the sport, and over the years she has won South Africa’s Comrades Marathon and also held world records in several different events, including the 48-hour and six-day durations. But the Wikipedia controversy led to swift consequences for Herron—her major sponsor, Lululemon, parted ways with her on Thursday morning.

The entire ordeal sprung from an investigation led by a Canadian journalist who spent more than a week following digital breadcrumbs on dark corners of

Marley Dickinson, a reporter for the website Canadian Running, began looking into the Wikipedia controversy in mid-September after receiving a tip from someone in the running community. The tipster told Dickinson, 29, that someone was attempting to delete important data from the Wikipedia entry for “Ultramarathon.”

The person had erased the accomplishments of a Danish runner named Stine Rex, who in 2024 broke two long-distance running records—the six-day and 48-hour marks—which were previously held by Herron. At the time, the sport’s governing body, the International Association of Ultrarunners, was deciding whether or not to honor Rex’s six-day record of 567 miles.

“The person making the edits said the IAU had made a decision on the record, even though they hadn’t yet,” Dickinson told me. “Whoever was doing it really wanted to get Rex’s run off of Wikipedia.”

Wikipedia allows anonymous users to edit entries, but it logs these changes in a public forum and shows which user accounts made them. After an edit is made, a team of volunteer moderators, known as Wikipedians, examines the changes and then decides whether or not to publish them. The site requires content to be verifiable through published and reliable sources, and it asks that information be presented in a neutral manner, without opinion or bias. The site can warn or even suspend a user for making edits that do not adhere to these standards.

Dickinson, who worked in database marketing at Thomson Reuters before joining Canadian Running, was intrigued by the bizarre edits. “I’ve always been into looking at the backend of websites,” he told me. “There’s usually a way you can tie an account back to a person.”

The editor in question used the name “Rundbowie,” and Dickinson saw that the account had also made numerous changes to Herron’s biography. Most of these edits were to insert glowing comments into the text. “I thought whoever this person is, they are a big fan of Camille Herron,” Dickinson said.

Rundbowie was prolific on Wikipedia, and made frequent tweaks and updates to other biographies. The account had removed language from the pages of Jornet and Dauwalter—specifically deleting the text “widely regarded as one of the greatest ultramarathon runners of all time.” Rundbowie had then attempted to add this exact language to Herron’s page. Both attempts were eventually denied by Wikipedians.

After examining the edits, Dickinson began to suspect that Rundbowie was operated by either Herron or Holt. Further digital sleuthing bolstered this opinion. He saw that the Rundbowie account, which made almost daily edits between February and April, abruptly went silent between March 6-12. Those dates corresponded with Herron’s world-record run in a six-day race put on by Lululemon in California.

But Dickinson wasn’t done with his detective work. He saw that in March, Wikipedia had warned Rundbowie on its public Incident Report page. The reason

A final Internet deep dive convinced Dickinson that he was on the right track. The IP address—a string of characters associated with a given computer—placed Temporun73 in Oklahoma, which is where Herron and Holt live. Then, on a forum page for Oregon State University, which is where Herron attended graduate school, Dickinson found an old Yahoo email address used by Herron. The email name: Temporun73.

“To me, this was a clear sign that it was either Conor or Camille” Dickinson said.

Dickinson published his story to Canadian Running on Monday, September 23. The piece included screenshots of Wikipedia edits as well as Dickinson’s trail to Herron and Holt. It started off a flurry of online reactions.

A thread on the running forum LetsRun generated 360 comments, and several hundred more appeared on the Reddit communities for trail running and ultrarunning. Film My Run, a British YouTube site, uploaded an immediate reaction video the following day. Within 12 hours, more than a hundred people shared their thoughts in the comments section.

It’s understandable why. Lauded for her accolades in ultra-distance races, Herron is also one of the most visible ultrarunners on the planet. She gives frequent interviews, and has been an outspoken advocate for the anti-doping movement, for smart and responsible training habits, and for the advancement of women runners.

“I think we’re going to continue to see barriers being broken and bars raised. I want to see how close I can get to the men’s world records, or even exceed a men’s world record,” she told Outside Run in 2023.

Herron has also spoken and written about her own mental health. Earlier this year, she began writing and giving interviews about her recent diagnosis with Autism and ADHD.

“Although I knew little about autism before seeking out a diagnosis, my husband, who observed my daily quirks and often reminded me to eat, drink, and go to bed, would jokingly speculate that I might be autistic,” she told writer Sandra Rose Salathe on the website FloSpace in July.

Dickinson told me he had a very positive image of Herron from his short time at Canadian Running. He joined the website in 2021.

“She’s always been super nice and welcoming,” Dickinson said.

Dickinson says he reached out to Herron and Holt via email and social media, but did not receive a reply. On Monday afternoon, a user on the social media platform X asked Herron about the story. “It’s made up,” Herron’s account replied. “Someone has an ax to grind and is bullying and harassing me.”

Herron’s social media accounts were deactivated shortly afterward—Holt later said he took them down.

Some online commenters questioned if the story was legitimate—something I did too, initially. Following Dickinson’s arcane trail through Wikipedia’s backend required a careful read, and a strong knowledge of the encyclopedia’s rules and regulations.

After speaking to Dickinson, I sent my notes to a Wikipedia expert named Rhiannon Ruff, who operates a digital consulting firm called Lumino that helps clients navigate the online encyclopedia. Ruff examined the story as well as the Wikipedia histories of Rundbowie and Temporun 73, and said that the evidence strongly suggested that both accounts were operated by the same person. But, since Wikipedia allows for anonymity, you cannot make the connection with 100 percent certainty.

Ruff pointed out that Wikipedia’s internal editors strongly believed the two accounts had a biased with Herron, because the accounts had attempted to write in the same sentence. “Both tried to add details about her crediting the influence of her father and grandfather, and how she runs with a smile,” Ruff said.

Ruff also pointed me to the prolific editing history of Temporun73. Started in 2016, the account had made approximately 250 edits to

“I never got a chance to say anything to the Canadian Running website before they published it,” Holt wrote.

Holt admitted that he was the operator of the Temporun73 and Rundbowie accounts. But he said his Wikipedia editing was aimed at combating online bullies who had removed biographical details from Herron’s Wikipedia page in the past.

“I kept adding back in the details, and then they blocked my account in early February of this year,” Holt wrote. “Nothing was out of line with what other athletes have on their pages. Wikipedia allows the creation of another account, so I created a new account Rundbowie. I was going off what other athletes had on their pages using the username Rundbowie and copying/pasting this info.”

“I was only trying to protect Camille from the constant bullying, harassment and accusations she has endured in her running career, which has severely impacted her mental health,” he added. “So much to the point that she has sought professional mental health help.”

Outside asked Holt via email to provide further details, but we did not receive a response. In an email to Canadian Running, Holt said he was focused on Herron’s upcoming race, and would not be conducting interviews.

But the fallout from the admission came quickly. On Thursday morning Dickinson broke more news: apparel brand Lululemon, which has backed Herron since 2023, had ended its partnership. In a statement provided to several outlets, the brand said it was dedicated “to equitable competition in sport for all,” and that it sought

Get trail-strong with these tips from a pro

Pro trail runner and coach Hannah Allgood shares four exercises that target common weaknesses in runners.

If you want to be a strong trail runner, you’ll need more than just miles on your legs—you need to build strength that can take on the rugged terrain. Hannah Allgood, a Colorado-based pro trail runner for Dynafit, is here to help, sharing her four favourite exercises for athletes.

Allgood not only excels in the mountains (in July, she won the Eiger Ultra-Trail by UTMB 100K), but also helps athletes build strength through her coaching with Freetrail, an online trail community and media outlet. With a background in exercise science and years of competitive experience across multiple sports, she has perfected the art of staying strong, fast and injury-free on the trails. “Strength training has always been an integral part of my career as an athlete,” Allgood explains. She knows firsthand how crucial lifting is to boost performance and prevent injuries, especially for trail runners tackling challenging mountain races.If you want to be a strong trail runner, you’ll need more than just miles on your legs—you need to build strength that can take on the rugged terrain. Hannah Allgood, a Colorado-based pro trail runner for Dynafit, is here to help, sharing her four favourite exercises for athletes.

Allgood not only excels in the mountains (in July, she won the Eiger Ultra-Trail by UTMB 100K), but also helps athletes build strength through her coaching with Freetrail, an online trail community and media outlet. With a background in exercise science and years of competitive experience across multiple sports, she has perfected the art of staying strong, fast and injury-free on the trails.

“Strength training has always been an integral part of my career as an athlete,” Allgood explains. She knows firsthand how crucial lifting is to boost performance and prevent injuries, especially for trail runners tackling challenging mountain races.

If you want to be a strong trail runner, you’ll need more than just miles on your legs—you need to build strength that can take on the rugged terrain. Hannah Allgood, a Colorado-based pro trail runner for Dynafit, is here to help, sharing her four favourite exercises for athletes.

Allgood not only excels in the mountains (in July, she won the Eiger Ultra-Trail by UTMB 100K), but also helps athletes build strength through her coaching with Freetrail, an online trail community and media outlet. With a background in exercise science and years of competitive experience across multiple sports, she has perfected the art of staying strong, fast and injury-free on the trails. “Strength training has always been an integral part of my career as an athlete,” Allgood explains. She knows firsthand how crucial lifting is to boost performance and prevent injuries, especially for trail runners tackling challenging mountain races.

Step-ups

Allgood suggests varying the height of your step to 12-18 inches, based on your height and current strength. “Step-ups are a great exercise because they allow for versatility to match the athlete’s needs (weight or no weight, increase or decrease height, increase speed or decrease speed),” Allgood explains.  “They help with not only strength on trails but functional day-to-day strength.”

Single-leg Romanian deadlift (with a cable or band, OR with weight)

“This exercise targets many different systems,” says Allgood. “The RDL changes your centre of mass, therefore working on your balance and coordination, which are highly beneficial for trail running. The row helps with rotational core stability, which is also vital for running, as it helps with balance and control across various terrains and helps with efficient force transfers from upper to lower body.”

Bulgarian Split Squat

Allgood explains that the Bulgarian split squat is another unilateral exercise that helps improve balance and core stability by using weights. “This move is also very helpful for improving leg power, which translates to improved force production, meaning you can get up the mountains faster.” She suggests adding in a soleus raise for an extra challenge.

Modified side plank with clamshells or hip abduction

“This is one of my favourite go-to glute exercises that also incorporates core stability,” Allgood says. “Adding a band around your knees will increase the challenge!”

If you’re adding strength training during your racing season, Allgood suggests focusing on 12-15 reps per set, aiming for two to three sets. “This will help build strength, but also not leave you too sore for running or other fun activities,” she says. “Strength training two to three times a week can be huge for your overall health and with preventing injuries.”

Chicago Marathon plans to honor late record-holder Kiptum

The Chicago Marathon plans to honor the late Kenyan marathon runner Kelvin Kiptum at next month's race, a year after he smashed the men's world record in the Windy City.

Kiptum was aged only 23 when he put on a performance for the ages to break the tape in two hours and 35 seconds. He died in a car accident four months later, cutting short his promising career.

Organizers have planned a moment of silence at the starting line to honor Kiptum and a brief exhibit celebrating his career at the pre-race expo, with memorial stickers available for all participants.

"He's still prevalent in everyone's thoughts," Race Director Carey Pinkowski told Reuters. "He's with us and it's our plan to celebrate his life."

While the Chicago race is known for its flat course and fast times - six world records have been set there - Kiptum's achievement nonetheless was astonishing as he became the first man to run a record-sanctioned marathon faster than 2:01.

Pinkowski was at the finish when Kiptum crossed the line in Chicago and said the race was etched forever in his memory.

"I was so impressed by his biomechanics and his ability was just effortless, it was like something I've never seen before. And I've seen a lot of the greats," said Pinkowski.

It was the second of two major titles for Kiptum, who won in London in a course record of 2:01:25 earlier in 2023, and the Kenyan ran much of the second half of the Chicago marathon by himself, with the chasing pack well behind him.

"It was him against history, him against the stopwatch, him against the clock, and, he just ran," said Pinkowski. "I knew he was a magnificent athlete. In my opinion, the best I've ever seen."

The 2024 Chicago Marathon will take place on Oct. 13.

Kibiwott Kandie draws inspiration from Paul Tergat as he eyes winning return in Berlin

Former World Half Marathon record holder Kibiwott Kandie is poised for a major showdown at the Berlin Marathon and will be drawing inspiration from Kenyan legend Paul Tergat.

It is make or break for former world half marathon record holder Kibiwott Kandie ahead of Berlin Marathon showdown on Sunday, September 29.

The marathoner is set to make a return to the grand stage after an absence since May 2023 following an injury that forced him to pull out of the World Championships in Budapest, Hungary.

The absence marked the second consecutive time the Commonwealth Games 10,000m bronze medallist missed out on the global showpiece.

Kandie is now poised for a make or break race as he gets back on the road for the first time since his injury.

The former world half marathon record holder has revealed he is in good shape, having kept to his training routine with the competition in mind.

“I carried on training knowing that one day there would finally be a race. I stayed in good shape," he told World Athletics.

Kandie is drawing inspiration from his hero and former long distance runner Paul Tergat ahead of his return.

“When I was young, I used to hear everyone saying, Paul Tergat, world records. This has stayed in my mind,” he revealed.

“He became a kind of role model and I used to think when I grow up I would like to be like him, I would like to run like him, I would like to do the things he has done. He still inspires me, he’s still a role model for me. The work that I am doing is because of him. I feel I can’t let him down.”

The Kenyan is one of only seven men to ever complete a half marathon in under 58 minutes, with his personal best of 57:32. He won the Valencia half marathon three times, including when he set the world record in 2020.

Olympic Champions Are Wearing This $200 Cooling Headband. Does It Actually Boost Performance?

A new study tests the performance claims of Omius’ unique looking headband worn by Olympic legends Sifan Hassan and Eliud Kipchoge.

As the best men’s marathoners in the world prepared to race in Paris last month, Jake Leschly was waiting at the 3K mark, peeping over the shoulder of the spectator next to him, who was streaming the race broadcast on his phone. Leschly is the CEO of a small three-person company called Omius, which makes a bulky, futuristic-looking headband that purports to keep you cool—and he was about to get a pleasant surprise: “They introduce Kipchoge,” Leschly recalls, “and I’m like, ‘Son of a bitch, he’s wearing it!’”

Omius’s headband first showed up in the triathlon world back in 2019. The fledgling company took a hiatus during the pandemic, but resumed sales in 2022. Triathletes have been enthusiastic: according to Leschly, 43 of the 53 pros at last year’s Women’s Ironman World Championship in Kona wore it, along with a third of the 2,000 age-group competitors.

But the headband’s conspicuous presence at this summer’s Olympic marathons—along with Kipchoge, other notables wearing it included Sifan Hassan and Hellen Obiri, the gold and bronze medalists in the women’s race, and Bashir Abdi, the silver medalist in the men’s race—brought it to a new audience. In the

The one simple trick that Omius relies on is to increase the surface area available for evaporation. The headband contains 20 cooling units, each of which consists of nine mini-towers of porous and heat-conducting graphite. Overall, this increases the surface area of the relevant patch of your forehead by a factor of five. The cooling units can be swapped in and out; Omius also makes visors and caps, and is developing other garments.

As long as you keep the headband damp and have airflow passing across it, water will evaporate from this large surface area, drawing heat away from your forehead and creating a cooling effect. Sweat can help moisten the cooling units, but in most situations you’ll need to periodically splash or spray them with water. You’ll generate enough airflow simply by running outdoors, but to use the headband indoors on a treadmill or stationary bike, you’ll need a fan. Leschly advises against cycling outdoors with it, because the cooling units don’t have appropriate impact properties.

The one simple trick that Omius relies on is to increase the surface area available for evaporation. The headband contains 20 cooling units, each of which consists of nine mini-towers of porous and heat-conducting graphite. Overall, this increases the surface area of the relevant patch of your forehead by a factor of five. The cooling units can be swapped in and out; Omius also makes visors and caps, and is developing other garments.

As long as you keep the headband damp and have airflow passing across it, water will evaporate from this large surface area, drawing heat away from your forehead and creating a cooling effect. Sweat can help moisten the cooling units, but in most situations you’ll need to periodically splash or spray them with water. You’ll generate enough airflow simply by running outdoors, but to use the headband indoors on a treadmill or stationary bike, you’ll need a fan. Leschly advises against cycling outdoors with it, because the cooling units don’t have appropriate impact properties.

You might think that the goal of sucking all this heat from your forehead is to cool your whole body down. That’s been the claim for some previous cooling devices, like palm-coolers that purported to lower your core temperature. But Omius isn’t going down that road. “It obviously does not change your core temperature,” Leschly says. “Nothing changes your core temperature.” Instead, he says, it’s a local effect that makes you feel cooler, enabling you to go faster. That’s not a crazy claim: one study, for example, found that applying a tiny amount of heat through a heat pad caused cyclists to slow down even though their core temperature didn’t change. But it makes Omius’s claims much harder to test.

Desroches’s study involved ten volunteers who completed a running test twice: once with the real headband and once with the sham headband. The test involved 70 minutes of running in a heat chamber set to 95 degrees Fahrenheit with 56 percent humidity at a predetermined moderate pace, followed by an all-out 5K time trial. The researchers measured all sorts of physiological data, including core temperature with a rectal thermometer, skin temperature with four different probes, and forehead temperature

It’s probably worth mentioning that the basic headband with cooling pieces currently costs $204. That’s considerably more than other cooling options like, say, pouring water on your head. As it happens, there’s another new study, just published in the International Journal of Sports Physiology and Performance by a team led by Samuel Chalmers of the University of South Australia, that explores the benefits of pouring water on yourself during hot runs.

While the details differ, the two studies are remarkably similar. In this case, 13 runners did a 10K time trial followed an hour later by a 60-minute moderate run, in a room set at 87 degrees Fahrenheit and 47 percent humidity. They completed this protocol twice; in one of the sessions, they poured two cups of water over their head, face, and arms every 2.5K or ten minutes. As with the headband, water dousing made them feel cooler and lowered their skin temperature, but didn’t change their core temperature. There is one key difference compared to the headband, though: they ran 1.0 percent faster in the water dousing time trial, which was a statistically significant benefit.

Because of the differences in protocol—the lack of a placebo trial

Is FKT Fever Coming to the Himalayas?

American runner Tyler Andrews just set the speed record on Manaslu, running from base camp to the summit while using an ultralight setup. Will more runners flock to the world’s highest peaks to prove themselves?

On September 19, 34-year-old American mountain runner Tyler Andrews ascended Nepal’s 26,781-foot Manaslu in a mind-bending 9 hours and 52 minutes. The time shaved more than two hours off the previous speed record on the peak, set in 2023 by Nepalese climber Pembe Gelji Sherpa. Before that, Francois Cazzanelli, an alpinist and guide from Italy, summited in 13 hours, in 2019.

Manaslu is one of the world’s 14 peaks above 8,000 meters. These mountains have traditionally been the realm of mountaineers and professional high-alpine guides, not trail runners.

But Andrews believes that’s about to change. “I think we’re going to start seeing more mountain runners going this way,” Andrews told Outside from Manaslu base camp.

His belief stems in part from his own experience on the peak, and from changing dynamics he’s seeing in the world of ultrarunning and the pursuit of fastest known times. Andrews is part of a new generation of mountain runners seeking out increasingly bigger, more challenging, and more daunting speed records. “If you start with the Colorado fourteeners, then go to the Alps, then the Andes, the natural progression is to the Himalayas and the 8000ers,” he told Outside.

Instead, ascents on Nepal’s highest mountains, including those resulting in speed records, have historically been tracked by the Himalayan Database. But that’s changing, and Andrews is one reason behind the shift. He actually works part-time for Fastest Know Time as Regional Editor for Latin America and the Himalayas. Part of his job is to create routes and then help FKT track records on them.

“I think in the past, the team didn’t want to be trying to verify routes that required rock climbing because you can’t just use a GPS watch to track something that’s vertical,” Andrews says. “But Manaslu is not like that, so tracking it is really no different than other mountains on there, like Cotopaxi or Denali.”

When Andrews returns from Manaslu base camp—he’s currently supporting a friend attempting a ski descent—he will submit his GPX data to Fastest Known Time for approval. He also plans to submit his data to the Himalayan Database.

Manaslu and 26,864-foot Cho Oyu in Tibet are considered the easiest of the 14 8,000-meter peaks. On Manaslu, the nine-mile route from base camp to the summit requires less technical climbing than harder peaks, like K2 or Nanga Parbat. Still, Manaslu isn’t easy. The trail gains nearly 11,000 feet of elevation, requires the use of fixed ropes in many sections, and travels over steep sections of snow and ice. Climbers must also survive in what mountaineers call the “Death Zone”—elevations above 26,000—because there’s not enough oxygen for human beings to survive more than a day or two.

Andrews ran up Manaslu without using supplemental oxygen, and he did so with an extremely lightweight setup. He wore a pair of waterproof trail running shoes designed to shed snow, a puffy jacket, lightweight pants, and a windbreaker. He carried a 30-liter backpack containing bare essentials: harness, helmet, goggles, ice axe, water, snacks, and energy gels.

In 2013 he ran straight up 15,780-foot Mont Blanc, typically a two-day mountaineering ascent, in less than 5 hours while wearing shorts and a t-shirt. In 2017 he ascended Mount Everest twice in the same week.

Jornet’s ascents prompted some trail runners to take on similar challenges, setting off a flurry of mountain-top FKTs, and inspiring a new generation of endurance athletes.

Similarly, Andrews thinks the time is right for athletes to “push back on some of the conventional wisdom” for ascending 8,000-meter peaks. Instead of ascending Manaslu overnight, as is typical (“so you don’t get roasted by the sun”), Andrews did it mostly during daylight, which allowed him to use more conventional footwear, due to the warm temperatures.

Andrews also brought a stationary bike to base camp, which he said was “absurd.” But the device enabled him to get his heart rate higher than he would have while running.

But Andrews cautions that Himalayan ascents aren’t for untested trail runners. “I didn’t just step off the track and onto an 8,000-meter mountain,” he says. Andrews has been mountaineering for 15 years, and much more seriously in the last five. In recent years he’s ascended 22,841-foot Aconcagua in Argentina, 19,347-foot Cotopaxi in Ecuador, and 22,349-foot Ama Dablam in Nepal, among other peaks.

He lives and trains at high altitude, splitting time between Flagstaff, Arizona and Quito, Ecuador. And Andrews has extensive experience running at higher altitudes in the Andes.

Prior to Manaslu, Andrews ran dozens of trails above 16,000 feet in the Himalayas. His FKT on Manaslu was his second attempt on the mountain in two years. He didn’t summit the first time. “I got my ass kicked,” Andrews says. “But I learned a lot.” Both times, he hired expert local outfitter Dawa Steven Sherpa of Asian Trekking to manage logistics.

For 2025 and beyond, Andrews hopes to add more Nepali trails to the Fastest Known Times database. “There’s an absolute smorgasbord of mountain trail running here,” he says. “Really epic beautiful routes that most people do in a few days to a few weeks that

5 track stars we'd love to see on Dancing with the Stars

With Season 33 of Dancing with the Stars well underway, we’re seeing Olympic athletes like Team USA rugby star Ilona Maher and gymnast Stephen Nedoroscik (aka “pommel horse guy”) tear up the stage in a new way. Eight-time NBA All-Star Dwight Howard and two-time Super Bowl champion Danny Amendola are also surprising the audience with their stellar footwork in a very different type of competition. It makes us wonder—which track athletes would dominate the dance floor?

In Dancing with the Stars (DWTS) history, 12 elite athletes have been crowned champion and taken home the Mirrorball Trophy—but the only track and field athletes who have participated in the show are former U.S. 100m world record holder Maurice Greene and American sprint hurdler (and bobsledder) Lolo Jones. Considering how much track and field athletes enjoy their celebratory dances (sometimes walking the fine line between celebrating and showboating), we think these five personalities would thrive in the ballroom.

Usain Bolt

We all know our favourite world-class sprinter’s signature victory pose became iconic for a reason–Usain Bolt knows how to make a statement. He became the 100m and 200m world record holder after coming from a 400m background, proving that he can be good at everything he tries. The confidence and vibrant energy Bolt brought to every track event throughout his career makes us certain he’d bring that same spirit to the dance floor.

If knowing Bolt’s captivating and charismatic personality when performing in front of a crowd isn’t already enough, here’s a video of him samba dancing after a press conference at Rio 2016. Clearly, he’s already a pro.

Alysha Newman

Canada’s Alysha Newman went viral for her celebratory dance after winning the bronze medal in the women’s pole vault at Paris 2024. The Canadian record holder cleared the bar, faked an injury–and started twerking. That’s exactly the energy they’re looking for when screening world-class athletes for potential dance skills. The technical expertise required in pole vaulting also gives Newman an edge when it comes to executing lifts or more challenging moves.

Newman got both positive and negative attention on social media from the victory twerk, but stayed confident and was true to herself–once again demonstrating that she is a qualified candidate for the show.

Noah Lyles

We’re sure the first person that came to mind when thinking of an athlete with a television personality was Team USA’s Noah Lyles. The 27-year-old, already a star on Netflix’s docuseries Sprint, exudes confidence and drive in each and every race he appears in. To say that Lyles is a competitive athlete might be an understatement–the 100m and 200m sprinter has quickly become popular for his bold moves even before races, in an attempt to rile up the crowd.

We’ve also seen this Olympic champion and six-time world champion dancing on TikTok. A character like Lyles could win over the audience on DWTS, and with those kinds of moves, he might even be a contender for the trophy.

Sha’Carri Richardson

Another major sprint personality we simply cannot leave out is Sha’Carri Richardson of the U.S. As you may know, the cast on DWTS gets dressed up glamorously for each show, and Richardson is the definition of glam. With her hair, nails, and lashes on race day, we know the 24-year-old would fully embrace the sparkly, embellished outfits worn during DWTS performances. Look good, feel good—right? Not to mention, like Lyles, this 100m world champion exudes confidence in every performance, a quality that would take her far in the ballroom.

Aaron Brown

Canada’s four-time Olympian Aaron Brown is not only a newly-minted Olympic gold medallist, but also an influencer. The 100m and 200m sprinter posts a mix of inspirational and humorous videos on his YouTube channels–showing off his fun and driven personality. With the current DWTS cast using TikTok and Instagram as a platform to build a fan base and earn more votes, Brown earns extra points as a potential candidate for already being experienced in that domain. We’ve yet to see his dancing abilities put to the test, but if put up against a rival like Lyles, we’re sure we can expect nothing but sensational moves from the four-time Canadian Olympian.

Honourable mention: Jakob Ingebrigsten

If he can bring these moves back, you can expect a nomination from us to get Ingebrigtsen on the next season.

Emma Bates will return for the 2024 Bank of America Chicago Marathon

American marathoner Emma Bates will return for the 2024 Bank of America Chicago Marathon after finishing 13th in last year's race.

Bates finished 13th in last year's Chicago Marathon, running 2:25:04. However, she partially tore her plantar fascia in the process of that race, setting her back and forcing her to withdraw from the U.S. Olympic Trials in February.

Bates' bounceback from her plantar fascia tear has been solid. She's run one race since then, finishing 12th in the 2024 Boston Marathon in April. She ran 2:27:14 and finished as the top American in the race.

This will be Bates' fourth Chicago Marathon of her career. She finished fourth in 2019, running 2:28:19. In 2021, she finished second, running 2:24:20.

Her marathon best comes from the 2023 Boston Marathon, where she ran 2:22:10; Bates is the second-fastest woman in Boston Marathon history.

Ketema and Takele head entries for 50th Berlin Marathon

Ethiopia’s Tigist Ketema and Tadese Takele start as the fastest in the fields and will be hoping to lead the way when they line up for the BMW Berlin Marathon, a World Athletics Platinum Label road race, on Sunday (29).

Ketema, previously better known as an 800m and 1500m specialist, made her mark in the marathon in Dubai in January as she ran 2:16:07, a time that places her ninth on the women’s world marathon all-time list. She then ran 2:23:21 to place seventh in London in April and Berlin will be her first race since then.

“I have prepared for a personal best and plan to run the first half on Sunday in around 68 minutes,” she said. “I hope it won't be too cold because I prefer to run in slightly warmer weather.”

Ketema is one of three women with sub-2:20 PBs on the entry list, as her competition includes her compatriots Genzebe Dibaba and Yebrugal Melese, who have respective PBs of 2:18:05 and 2:19:36.

Dibaba ran that PB on her debut in Amsterdam in 2022 and she clocked 2:21:47 in Chicago a year later. “I saw Haile Gebrselassie run two world records in Berlin on TV and since then I've always wanted to run in Berlin,” she said. “Now the time has come. It would be a success for me if I ran a personal best.”

Another eight women on the entry list have dipped under 2:22 for the marathon in their careers so far, including Mestawot Fikir (2:20:45), Azmera Gebru (2:20:48), Sisay Gola (2:20:50), Fikrte Wereta (2:21:32) and Aberu Ayana (2:21:54), as well as Japan’s Mizuki Matsuda (2:20:52) and Ai Hosoda (2:21:42). 

Germany’s Melat Kejeta is also part of that group, having clocked 2:21:47 in Dubai in January. She placed sixth at the Tokyo Olympics but was unable to finish the Olympic marathon in Paris due to stomach problems. 

A total of 13 world records have so far been set in the Berlin Marathon, the most recent being the 2:11:53 by Tigist Assefa – a training partner of Ketema – in last year’s women’s race.

The men’s title on that occasion was won by Eliud Kipchoge, as he claimed a record fifth victory.

Kipchoge does not return this year but Takele does, following his third-place finish in last year’s race in a PB of 2:03:24. That was his most recent race due to injury, but he says he is now fit and ready to run. “I’ve trained very well,” he said, “and expect to run a strong race.”

Another four men to have dipped under 2:05 feature on the entry list, including Kenya’s Cybrian Kotut, who ran his PB of 2:04:34 when finishing second in Amsterdam last year, and Ethiopia’s Hailemaryam Kiros and Bazezew Asmare, who respectively clocked 2:04:41 in Paris in 2021 and 2:04:57 in Amsterdam in 2022.

Kenya’s former world half marathon record-holder Kibiwott Kandie races the marathon for the third time and will be looking to build on the PB of 2:04:48 he set in Valencia last year as he hunts for a first win over the distance.

They will be joined by athletes including Kenya’s Samwel Mailu, the world half marathon bronze medallist who set a course record of 2:05:08 to win the Vienna City Marathon last year and continues his comeback after injury, and Ethiopia’s Milkesa Mengesha, who finished sixth at the World Championships last year and has a best of 2:05:29.

Elite fields

Women

Tigist Ketema (ETH) 2:16:07

Genzebe Dibaba (ETH) 2:18:05

Yebrugal Melese (ETH) 2:19:36

Mestawot Fikir (ETH) 2:20:45

Azmera Gebru (ETH) 2:20:48

Sisay Gola (ETH) 2:20:50

Mizuki Matsuda (JPN) 2:20:52

Fikrte Wereta (ETH) 2:21:32

Ai Hosoda (JPN) 2:21:42

Melat Kejeta (GER) 2:21:47

Aberu Ayana (ETH) 2:21:54

Calli Hauger-Thackery (GBR) 2:22:17

Bekelech Gudeta (ETH) 2:22:54

Lisa Weightman (AUS) 2:23:15

Betelihem Afenigus (ETH) 2:23:20

Veronica Maina (KEN) 2:24:46

Bosena Mulatie (ETH) 2:26:59

Alisa Vainio (FIN) 2:27:26

Sonia Samuels (GBR) 2:28:04

Nora Szabo (HUN) 2:28:25

Philippa Bowden (USA) 2:29:14

Pauline Esikon (KEN) debut

Men

Tadese Takele (ETH) 2:03:24

Cybrian Kotut (KEN) 2:04:34

Hailemaryam Kiros (ETH) 2:04:41

Kibiwott Kandie (KEN) 2:04:48

Bazezew Asmare (ETH) 2:04:57

Samwel Mailu (KEN) 2:05:08

Milkesa Mengesha (ETH) 2:05:29

Haymanot Alew (ETH) 2:05:30

Philimon Kipchumba (KEN) 2:05:35

Josphat Boit (KEN) 2:05:42 

Dejene Megersa (ETH) 2:05:42

Enock Onchari (KEN) 2:05:47 

Oqbe Ruesom (ERI) 2:05:51

Justus Kangogo (KEN) 2:05:57

Haimro Alame (ISR) 2:06:04

Ashenafi Moges (ETH) 2:06:12

Asbel Rutto (KEN) 2:07:04

Samuel Tsegay (SWE) 2:06:53

Yohei Ikeda (JPN) 2:06:53

Stephen Kiprop (KEN) 2:07:04

Hendrik Pfeiffer (GER) 2:07:14

Kento Kikutani (JPN) 2:07:26

Melaku Belachew (ETH) 2:07:28

Godadaw Belachew (ISR) 2:07:45Y

uhei Urano (JPN) 2:07:52

Guojian Dong (CHN) 2:08:12

Filimon Abraham (GER) 2:08:22

Haftom Welday (GER) 2:08:24

Sebastian Hendel (GER) 2:08:51

Olonbayar Jamsran (MGL) 2:08:58

Haftamu Gebresilase (ETH) debut

Olympic heptathlete found safe after two-week disappearance

The two-time Olympic heptathlete Odile Ahouanwanou of Benin has returned home "safe and sound" after missing for 17 days.

Olympic heptathlete Odile Ahouanwanou of Benin has been found safe in France after disappearing for two weeks. The 33-year-old was last seen on Sept. 10, after dropping her child off at a daycare center in Sotteville-lès-Rouen, France.

According to a report from Le Parisien, Ahouanwanou returned home on the night of Sept. 26. However, the details surrounding her disappearance remain unclear and police are continuing to investigate.

Ahouanwanou’s sudden disappearance was a mystery in France and Benin, where she is a prominent figure in the sport of track and field. She is a double gold medalist at the African Championships and the Beninese national record holder in the heptathlon.

On Sept. 18, Ahouanwanou was placed on the wanted persons list. Investigators looked into her lifestyle habits, interviewed members of her inner circle, and reviewed data from her mobile phone and bank accounts. French police are still considering the possibility of a voluntary disappearance. The investigation is still ongoing.

Despite intensive searches and public appeals, the exact reason behind her disappearance has not yet been disclosed. 

Ahouanwanou placed 15th in the heptathlon at the 2020 Tokyo Olympics and finished eighth at the 2019 World Championships in Doha. Her best score of 6,274 points is the national record for Benin.

The Legend of Cliff Young: The potato farmer who miraculously won a 544-mile marathon at age 61

At the start of the 1983 Sydney to Melbourne Ultramarathon, Cliff Young quickly fell behind and seemed on track to finish last. But while the others stopped to sleep, Young kept running at his tortoise pace for five days straight — and won.

In 1983, a 61-year-old Australian potato farmer entered the first ultramarathon between Sydney and Melbourne. Few bet on the farmer winning the race.

Not only did Cliff Young have a strange, slow running stride resembling a shuffle, but he’s said to have shown up to the race wearing work boots and overalls. During the event itself, rather than wearing sleek running clothes like the other competitors, Young donned a cotton t-shirt and long trousers, explaining that it was important to reduce his risks of skin cancer.

But Young had a secret weapon.

“I grew up on a farm where we couldn’t afford horses or tractors,” Young said in an interview, according to Adventure Journal. “And the whole time I was growing up, whenever the storms would roll in, I’d have to go out and round up the sheep. We had 2,000 sheep on 2,000 acres.”

Rounding up sheep gave Young a taste for long-distance running.

“Sometimes I would have to run those sheep for two or three days. It took a long time, but I’d always catch them. I believe I can run this race.”

In less than six days, Cliff Young ran 544 miles and won the ultramarathon — and broke the previous record by two whole days. His unorthodox style and surprising victory shocked the world. How did a 61-year-old farmer win one of the most challenging races in history?

Cliff Young’s Real-Life Tortoise And The Hare Story

From the starting gun, it looked like Cliff Young would be at the back of the pack.

When the ultramarathoners left Sydney, Young quickly fell behind. With his slow signature shuffle, Young could barely match the pace of the other racers. But everything changed the first night of the race.

Although he’d fallen far behind the other runners at the end of the first day, by dawn on the second day Young had a massive lead. The Sydney Morning Herald reports that that was thanks to Young’s trainer, Wally Zeuschner. Known for his tough tactics, Zeuschner reportedly told one athlete that he could take a break when his eyes started bleeding.

In fact, Zeuschner’s eyes helped Cliff Young win the ultramarathon. Young turned in to sleep the first night and Zeuschner set the alarm. But because of his poor eyesight, Young’s trainer set the alarm for 2 a.m., several hours earlier than the planned wakeup call.

When the alarm rang, Young leaped up and began running. It took the groggy racer some time to realize that it was still dark.

Those hours of early morning running put Cliff Young at the head of the pack. And Young turned that accidental advantage into a strategy. Instead of stopping to sleep at night, he kept running.

“I’m just an old tortoise,” Young told reporters during the race, according to The Age. “I have to keep going to stay in front.”

Cliff Young also had an unusual running style. The press dubbed it the “Young-Shuffle,” because Young seemed to shuffle rather than run.

But the shuffle-step gave Young a significant advantage during an ultramarathon. By conserving his energy, Young was able to run longer without rest. His shuffle was also more aerodynamic than other running styles, according to the Sydney Morning Herald.

Not long after the ultramarathon, other runners adopted Young’s signature style. In fact, three subsequent winners of the Sydney to Melbourne ultramarathon took first place using the Young-Shuffle, according to Elite Feet.

Fans and reporters tracked Cliff Young as he inched closer and closer to Melbourne. During days and nights of running, someone asked Young what he planned to do first when he reached the finish line.

“I’m going to the toilet first,” Young declared.

As the days passed, Young remained at the head of the pack. At dawn on the sixth day, Melbourne was in sight. But it would take Young several more hours of running to officially win the race.

When he reached Melbourne, Young barely stopped for the cameras — they had to wait outside while he went to the toilet.

Sharing The Prize Money

In the final leg of the ultramarathon, runner Joe Record thought he might catch Young. As reported by The Age, Record, 41 years old, boasted, “I think I can catch old Cliff. He says he’s a tortoise but I think the old bastard is a hare in disguise.”

But Cliff Young carried the day, reaching Melbourne in the record time of 5 days, 15 hours.

At the end of the race, Cliff Young walked away with $10,000 in prize money. Instead of keeping it for himself, he gave away most of the money to his competitors.

“Joe Record and I had a pact before we ran that if either of us won we would split the prize money between us,” Young told the New Vegetarian and Natural Health magazine in a 1997 interview. “I forgot about Joe and started giving it away left, right and center. I gave $4,000 away to the other runners.”

Luckily, Record didn’t mind when Young handed him $3,000.

Later, when asked about the highlight of the ultramarathon, Young said, “The prize money of ten thousand dollars! Now that’s a helluva lot of potatoes.”

The Legacy Of Cliff Young

When he won the first Sydney to Melbourne ultramarathon, Cliff Young became a hero in Australia. Suddenly, everyone wanted to know about the potato farmer who ran 544 miles.

Reporters pestered Young to learn more about his diet. An avid vegetarian, Young explained how eating grains and fruit powered his runs. “The secret to a long life is preserved pears and jogging,” Young told the Sydney Morning Herald. “It sure beats having a drink in the pub.”

Young also had advice for fellow older runners.

“Get out of your wheelchairs and start doing a few laps, if you can,” he told the New Vegetarian and Natural Health magazine. “If you don’t get any exercise your joints start seizing up like a rusty engine.”

Young never retired from running. He returned to the Sydney to Melbourne ultramarathon the next year, 1984, and came in 7th. In his 70s, Young attempted to run around all of Australia. He only stopped when his support crew member fell ill. In 2003, Cliff Young died at the age of 81.

Cliff Young inspired generations of runners. So did Kathrine Switzer, the first woman to run the Boston Marathon. And don’t forget to check out more uplifting stories from history.

Delhi Half Marathon: Joshua Cheptegei to headline elite field

The Vedanta Delhi Half Marathon, which is part of the World Athletics Gold Label Road Races, will be flagged off from Jawaharlal Nehru Stadium on Sunday, October 20.

Ugandan sensation Joshua Cheptegei and Kenya’s former Half-Marathon World record holder Peres Jepchirchir are all set to light up the streets of Delhi!

Joshua is the current world record holder for both the 5000 meters and 10,000 meters and holds the world’s best time over the 15-kilometer distance. He is the reigning Olympic champion in the 10,000 meters and won the gold with a new Olympic record of 26:43.14.

Joshua is also a three-time World champion in the 10,000 meters and claimed gold in both the 5000 meters and 10,000 meters at the 2018 Commonwealth Games and the 2019 IAAF World Cross Country Championships. Notably, Cheptegei is only the tenth man in history to simultaneously hold the 5000-meter and 10,000-meter world records, both of which he set in 2020.

Interestingly, Cheptegei made his international debut in India at the TCS World 10K Bengaluru 2014, finishing second. His return to India for the Vedanta Delhi Half Marathon promises to be a highlight of this year’s race.

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

Kenya’s former Half-Marathon World record holder and three-time world half-marathon winner Peres Jepchirchir will lead the women’s contingent. Peres won the London Marathon 2024 with a time of 2:16:16 secs, breaking the women’s only Marathon world record. She also won the 2021 New York City and 2022 Boston Marathons.

Among the other notable participants, Asian Championship Bronze Medalist Sanjivani Jadhav stands out in the women’s category. Sanjivani, who won the 10,000-meter Portland Track Festival in the USA with a personal best of 32:22:77, recently claimed a silver medal at the 5000-meter event at the National Open Athletics Championships in Bangalore.

She has previously won gold at the Vedanta Delhi Half Marathon in 2018 and 2022 and took silver in 2016 and 2020. Defending champion Kavita Yadav will provide Sanjivani with tough competition in pursuing the title.

“This will be my third Vedanta Delhi Half Marathon, and my aim will be to win this race once again. I have been training hard and I will try my best to break and create as many records as I can,” said Sanjivani Jadhav.

In the men’s category, Defending Champion and talented youngster Abhishek Pal, who recently won the 10,000-meter title in the National Open Athletics Championships 2024 in Bangalore, will take the lead. He will face tough competition from another youngster, Asian Games 2023 silver medalist in the 10,000 meters, Kartik Kumar.

He recently triumphed at the 10,000-meter USA Championship Track Fest 2024 with a remarkable time of 28:07:66. Kartik is also the VDHM 2022 and 2023 editions silver medalist.

“I am aiming to break the national record in what will be my fifth Vedanta Delhi Half Marathon. I have won the competition, but while I am once again, my mind is set on breaking the national record and going under 60 minutes,” said the defending champion Abhishek Pal.

Betsy Saina the fastest American marathoner this year, is set to race Chicago Marathon

Besty Saina, the fastest American marathoner this year, is racing in the 2024 Bank of America Chicago Marathon.

Saina set a new marathon personal best in the 2024 Tokyo Marathon, running 2:19:17 and taking gold. Her time represents the third-fastest time in American history and the fastest this year.

Saina, 36, has won four of her last six races, including the River Bank 25-kilometer run, the Sydney Marathon (2:26:47), the USA 25-kilometer Championship (1:24:32) and the Seville Half Marathon (1:08:23).

She didn't initially take to the marathon distance in her career. She dropped out of her first two attempts in 2017. In her third attempt at the 2018 Paris Marathon, she won, running 2:22:56.

Five mistakes new trail runners can avoid

New to trail running? Welcome to the wild side. But before you lace up and charge into the woods, let’s save you from a few rookie moves that could make your first trail race a comedy of errors.

Sure, you’ve got rugged shoes and maybe even a hydration vest, but the terrain demands more than just gear. Here are five unexpected (and often hilarious) mistakes new trail runners make—and how to avoid them.

1.- Don’t be the trail DJ

Picture this: you’re cruising through a peaceful forest, birds chirping, wind rustling the leaves… and suddenly, you hear someone blasting their playlist on speaker. (Which instantly kills that trail-joy vibe.) Sure, running to music can be motivating, but this isn’t a marathon on city streets (and even then, most people aren’t going to appreciate you sharing your tunes). Part of trail running is connecting with nature—and–fun fact–most people don’t want to hear your music wafting through the wilderness. If you need tunes, grab some earphones (safely) and keep the forest soundtrack serene.

2.- The jostle-sprint: you’re not at a track meet

We’ve all seen them—the over-excited newbie who approaches passing another runner as if they’re sprinting for Olympic gold. Here’s the thing: you’re not Josh Kerr chasing Jakob Ingebrigtsen in the 1,500m final. It’s a trail, not a track meet—trail runners tend to be a laid-back crew, and aggressively shoving past someone while you breathe down their neck like a rhino is just poor form. Slow your roll, politely announce yourself, say excuse me and ease by. You’ll pass them soon enough without making anyone feel like prey.

3.- Downplaying the downhill

Everyone dreads the uphill grind, but let’s be honest, the downhill is where the real fun (and chaos) begins. For new trail runners, it’s either full-speed-ahead with no brakes, or they lock up tight, like every step could be their last. The sweet spot is somewhere in between—and mastering that balance can be the difference between feeling like a trail wizard and wiping out on a banana peel, cartoon-style. Yes, caution is key (no one wants a surprise somersault mid-run), but being overly timid? That’ll do your pace no favours. Loosen up, spread your arms for balance and embrace the momentum, while keeping things controlled.

4.- The classic snack underestimation

Trail running requires a little more fuel than a short jaunt on the road. Think you’re fine with just water? You’re about to face a (potentially dangerous) reckoning. That 10K trail loop can take much longer than expected, especially with some rooty, rocky climbs. Proper fuelling is as essential for trail training as it is for trail races. Bring snacks—and opt for real sustenance over gels to keep your tastebuds happy (although gels are a great option if you prefer your snacks simple and squeezable). Halfway through, that peanut butter sandwich (or whatever your chosen delight) will feel like a Michelin-star meal. Make sure you overestimate your fuelling needs when you’re hitting the singletrack, and start taking in calories early and often.

5.- Thinking you’re better than the dirt

Here’s a heads-up: you’re going to get dirty. Mud, dust and puddles are part of the package. Newbies often cling to the fantasy that they’ll stay spotless. Spoiler: they won’t. At some point, you either embrace the mess or spend your run doing awkward hopscotch like you’re dodging landmines. Own it. By the end, those mud splatters will feel like badges of honour. And look at the pros—they’re not crossing the finish line looking ready for a laundry commercial, either.

Trail running isn’t just road running with more rocks. It’s its own world, with unspoken rules and quirks that make it uniquely fun. Embrace it, laugh at your own mistakes (we’ve all been there), and for the love of all that’s sacred in the woods, leave the speaker at home.