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Eilish McColgan breaks UK 10 mile national record

Scottish runner breaks Paula Radcliffe’s national mark and Sonia O’Sullivan’s course record on the roads of Portsmouth

Eilish McColgan ended her season in style as she sliced almost half a minute off Paula Radcliffe’s UK record for 10 miles and 17 seconds from Sonia Sullivan’s course record at the Great South Run with 50:43.

The 30-year-old also took nearly a minute off her 51:38 PB as she won the event for the third time on Sunday (Oct 17).

O’Sullvan’s course record of 51:00 had stood since 2002 whereas Radcliffe’s national record of 51:11 was set in 2008 shortly before she won the New York City Marathon.

This is not the first of Radcliffe’s records that McColgan has broken this year either. In August she beat Radcliffe’s UK 5000m mark with 14:28.55 in Oslo. This means her marathon debut will be much anticipated, although she will do well to get close to Radcliffe’s fearsome UK and former world record of 2:15:25.

Like Radcliffe, McColgan seems in her element on the roads. This autumn alone she has won the Great Manchester Run in 30:52 and finished runner-up to Hellen Obiri in the Great North Run in 67:48. All this after a long track season, too, which included finishing ninth in the Olympic 10,000m final in Tokyo in August.

In addition, McColgan also continues to improve on the formidable performances of her mother. Liz Nuttall-McColgan (photo with daughter) won the Great South Run twice in the mid-1990s with a best of 52:00.

(10/17/2021) ⚡AMP
Great South Run

Great South Run

The Great South Run is an annual 10 miles (16.09 km) road running race which takes place in Portsmouth, United Kingdom providing an intermediate distance between the ten kilometre and the half marathon runs. Launched in 1990, it is part of the Great Run series created by former British athlete Brendan Foster. It was originally held in Southampton, but the...



Elisha Rotich´s time of 2:04:18 was enough to beat the Paris Marathon´s seven-year-old course record on his way to victory in the French capital. Rotich also claimed his personal best time in the race, beating his previous mark by exactly a minute. Tigist Memuye took the women´s event for the biggest win of her life.

Elisha Rotich has won the Paris Marathon in 2:04:18, breaking Kenenisa Bekele´s course record from 2014.

Kenyan Rotich produced his best ever performance for a personal best time in his 14th marathon, smashing his previous mark by exactly one. Bekele´s record had stood for 19 years in Paris.

31-year-old Rotich, who finished 10th in the Milan Marathon in May, launched an attack on the front five miles from the end.

Tigist Memuye claimed the biggest win of her career, winning the women´s marathon in 2:26:12.

She placed second in the Geneva marathon in May, running 2:24:23 in Switzerland. And despite running almost two minutes slower in Paris, she grabbed her first marathon win.

30,000 participated in the Paris Marathon, the first since 2019 after Covid-19 forced the cancellation of the 2020 edition.


(10/17/2021) ⚡AMP
Schneider Electric Paris Marathon

Schneider Electric Paris Marathon

The Schneider Electric Marathon de Paris offers a unique opportunity to make the city yours by participating in one of the most prestigious races over the legendary 42.195 km distance. The Schneider Electric Marathon de Paris is now one of the biggest marathons in the world, as much for the size of its field as the performances of its runners....


Big's Backyard Ultra World Championship has begun

Big’s Backyard Ultra World Championships, Laz Lake’s infamous last-person-standing ultra, started at 7 a.m. Central this morning in Bell Buckle, Tenn. with 36 runners from 10 countries qualified at backyard races around the world to toe the line today. Watch for Canadians Dave Proctor, Stephanie Simpson, Matt Shepard, Eric Deshaies and Terri Biloski, with the action likely to continue until Monday.

The rules are simple: the course is a 4.1667-mile (6.7 km) trail loop (a.k.a. yard), which switches to a road loop at night. (The rationale for the length of the loop is that using this formula, 100 miles takes exactly 24 hours.) A new yard starts every hour on the hour. Runners must complete each loop under the one-hour cutoff and be ready on the start line for the next yard. A warning whistle is blown at three, two and one minute before the cutoff. If you fail to finish before the hour is up, it’s a DNF. If you fail to start (and make forward progress) at the top of the next hour, that’s a DNF. This continues until only one runner is left. 

In the early hours of the race, most runners have time to spare after finishing each yard, and they use this time to refuel, use the bathroom, tweak their gear and rest. As the hours wear on and their pace gets slower, they have less and less time before lining up for the next yard.

As the race goes on and fatigue sets in, the dilemma becomes, where is the sweet spot between expending as little energy as possible while maximizing rest time between yards? In other words, the faster you complete the yard, the more rest time you get before the next yard – but you also fatigue more quickly. 

This year’s starting list

This year’s competitors include seven women, two of whom are former Big’s champions Courtney Dauwalter and Maggie Guterl. Courtney holds the record for the most yards run at the Big’s course in Tennessee (68). The world record for the backyard format was set by John Stocker of the U.K. in June 2021, with 81 yards, eclipsing Karel Sabbe’s previous WR of 75 yards, set at last year’s Big’s world championships, on his home course in Belgium.


Here are this year’s contenders, with their country, age and qualifying number of yards. (Unfortunately, due to travel restrictions, most runners from Europe were not able to participate this year.)

Courtney Dauwalter, USA, 36 (68 yards – i.e., 455.6 kilometres over 68 hours) 

Harvey Lewis, USA, 45 (67 yards) 

Gavin Woody, USA, 44 (64 yards) 

Michael Wardian, USA, 47 (63 yards) 

Maggie Guterl, USA, 41 (60 yards) 

Amy Masner, Ireland, 47 (59 yards) 

Steve Slaby, USA, 40 (57 yards) 

Chris Roberts, USA, 36 (56 yards) 

Jennifer Russo, USA, 55 (54 yards) 

Yukinori Yushida, Japan, 52 (54 yards) 

Terumichi Morishita, Japan, 41 (53 yards) 

Dave Proctor, Canada, 40 (52 yards) 

Jon Noll, USA, 36 (50 yards) 

Jacob Conrad, USA, 36 (49 yards) 

Katie Wright, New Zealand, 34 (49 yards) 

Gabe Rainwater, USA, 33 (48 yards) 

Sarah Moore, USA, 33 (48 yards) 

Chris Murphy, Australia, 37 (46 yards) 

Stephanie Simpson, Canada, 35 (43 yards) 

Ron Wireman, USA, 40 (43 yards) 

Fanny Jean, France, 41 (42 yards) 

Matthew Shepard, Canada, 34 (42 yards) 

Hisayuki Tateno, Japan, 50 (42 yards) 

Shawn Webber, USA, 47 (42 yards) 

Mathieu Weiner, USA, 54 (42 yards) 

Piotr Chadovich, USA, 43 (41 yards) 

Morton Klingenberg, Denmark, 36 (39 yards) 

Chris Boyle, USA, 42 (38 yards) 

Andres Villegran, Ecuador, 37 (38 yards) 

Will Rivera, USA, 51 (37 yards) (DNS) 

Eric Deshaies, Canada, 48 (35 yards) 

Vincent Barrientos, USA, 40 (34 yards) 

Haim Malki, Israel, 44 (34 yards) 

Terri Biloski, Canada, 45 (33 yards) 

Jason Bigonia, USA, 44 (32 yards) 


Mark Begg, USA, 47 (26 yards) 

(10/17/2021) ⚡AMP
by Running Magazine

Tanui and Tola smash Dutch all-comers’ records in Amsterdam

Angela Tanui and Tamirat Tola produced the fastest ever times on Dutch soil with their victories at the TCS Amsterdam Marathon, clocking 2:17:57 and 2:03:39 at the World Athletics Elite Platinum Label road race on Sunday (17).

Tanui, who was a late addition to the field after her plans to compete in Boston fell through due to visa issues, bided her time for much of the race before breaking away in the closing stages to win by more than two minutes, covering the second half in a swift 1:07:50.

Running as part of a lead group of six, Tanui covered the first 10km in 33:00. Shortly after, Ethiopia’s Shasho Insermu dropped back from the lead pack, leaving Tanui, fellow Kenyan Maureen Chepkemoi and Ethiopia’s Haven Hailu, Gabiyanesh Ayele and Worknesh Alemu out in front.

They covered 15km in 49:48 before reaching the half-way point in 1:10:07, suggesting a sub-2:20 finish was possible with a slightly faster second half.

Alemu was the next to drift off the pack, and she trailed the leaders by 24 seconds at the 25km point, which was covered in 1:23:02. Tanui, Hailu, Ayele and Chepkemoi stuck together through 30km (1:39:37), but Tanui then put in a surge and covered the next five-kilometre section in 15:51, giving her an 11-second lead over her opponents at 35km.

She continued to pull away from her pursuers in the closing stages and went on to cross the finish line in 2:17:57, smashing the previous course record of 2:19:26. She also chopped more than two minutes from her previous best of 2:20:08 set earlier this year, and now moves to 10th on the world all-time list.

Chepkemoi came through to take second place in 2:20:18, overtaking Hailu shortly before the finish. Hailu finished one second adrift in third, while Ayele was further behind in fourth (2:21:22). Ruth van der Meijden was the top Dutch finisher, placing sixth in 2:29:55 to secure the national title.

Tola, like Tanui, displayed great patience and waited until the final few kilometres before making his move in the men’s race.

The opening pace was relatively swift as a large lead pack covered the first 10km in 29:10 and 15km in 43:58. The pace settled down slightly then, with the half-way point reached in 1:02:11 and 25km in 1:13:49, putting them just outside course record schedule (2:04:06).

After going through 30km in 1:28:33, some of the runners in the lead pack – namely Edwin and Abraham Kiptoo and Ethiopia’s marathon debutante Amdewerk Walelegn – started to drift off the pace. Just six men – Tola, Leul Gebresilase, Eritrea’s Hiskel Tewelde and Afewerki Berhane and Kenya’s Jonathan Korir and Bernard Koech – were left in the pack at the 35km point (1:42:59).

Tola then started to pick up the pace and, having covered the previous 10km section in 28:53, had a nine-second gap on his opponents at the 40km point with the leading contenders now strung out.

Tola continued to extend his lead and crossed the line in a 2:03:39, winning by 30 seconds from Koech (2:04:09). Tola’s winning time took almost half a minute off the previous course record (2:04:06) and elevates him from 23rd to 16th on the world all-time list.

Gebresilase took third in 2:04:12, 20 seconds ahead of Korir. In fifth, Tewelde set an Eritrean record of 2:04:35.


(10/17/2021) ⚡AMP
TCS Amsterdam Marathon

TCS Amsterdam Marathon

Do you want to enjoy Amsterdam in October and all that the city has to offer you? Want to feel a real athlete and start and finish in the historic Olympic stadium? Or run across the widely discussed passage under the beautiful National Museum? Then come to Amsterdam for the 44th edition of the TCS Amsterdam Marathon in October! The...


Elite Runner Ian Butler Turned Around & Ran the Wrong Way in the 2021 Chicago Marathon

Barely a mile into the 2021 Chicago Marathon, Ian Butler was already in no-man’s-land. With a 2:09:45 personal best, Butler was the second-fastest American in the men’s elite field and hoping to lower that pb in Sunday’s race. Shortly after the starting gun was fired, however, Butler found himself running with the leaders of the race, a group of men who began the race by running 2:04 pace — a minute faster than the American record.

Just after the one-mile mark, Butler backed off the pace, but by that point, the leaders had already created significant separation on the chase pack. He was on his own. And since he was still on pb pace, he continued.

But 26.2 miles is a long way to run by yourself, and as he approached three miles, Butler had a problem. The lead pack was running too fast for him, but the chase pack was on 2:10 pace — slower than the pb pace he desired. For most runners in that situation, there are two options: keep trying to run your own pace solo, or slow down, allow the chase pack to catch you, and run with them. Butler chose a third.

And that is how, at the intersection of North LaSalle Street and West Randolph Street, just past Chicago City Hall, Butler did something that many running fans including everyone at had never seen before: he turned around and ran in the wrong direction. Within a few seconds, he had “caught” the chase pack and promptly turned around again so he was running in the right direction. He would run with them for the next 20 kilometers before the pack began to splinter around 25k.

“I’ve never been known to be the smartest runner and I needed to find people and a smart pace,” Butler wrote on Instagram after the race.

LetsRun reached out to Butler and he expanded on his decision-making process.

“I ran back to join the second group,” Butler wrote. “I don’t know why I didn’t stop or slow down. Chicago was kind of weird and I felt like I was forcing things from the beginning and at half way [sic] when I turned around it was so I could settle in to a more comfortable pace. I went for it at Chicago instead of settling for a pace that was slower than my PR and I wouldn’t say I regret it, but it’s rough that it didn’t work out, but that’s the marathon some days.”

Butler wound up fading to 17th place in 2:20:01, but said that he was proud to have finished the race on a tough day.

As wild as it was to see Butler running in the wrong direction in Chicago — seriously, it was insane — it would be wrong to reduce him to “That Guy Who Ran the Wrong Way in Chicago.” His story is an inspiring one. As a child, he suffered two traumatic brain injuries that made learning difficult, but found running as a high schooler and went on to run in college at Division II power Western State.

Though he graduated with fairly modest personal bests of 14:46 for 5k and 29:49 for 10k, Butler continued to grind on the roads post-college and was rewarded with a huge 2:09:45 personal best at the Marathon Project last year. Now he has become a LetsRun cult hero, sometimes rising before 5 a.m. to log workouts before working as a teacher (he also has a sponsorship with adidas).

(10/17/2021) ⚡AMP
by Let’s Run

World Record holder Joshua Cheptegei’s dream is to turn his country into an athletics powerhouse.

Considering that he added a 5000m Olympic gold and 10000m silver to the 5,000m and 10,000m world records, that dream should not be far from realization.

Cheptegei made the remarks after the National Council of Sports (NCS) and the sports ministry rewarded Olympians and paralympians that participated in the Tokyo games.

“My dream is to make this country (Ugandan) a running nation. I want the young people to be motivated so that they can take on sport and showcase their talents to the world,” Cheptegei revealed.He also called for a change in perception with sport often regarded as a leisure activity.

“Sports is not just leisure. It is business and young people can learn that you can earn from sport. I want to set a path that other young children can follow,” added Cheptegei.

For his exploits Cheptegei took home a combined cash prize of Shs80m ($22,159US) for the gold and silver medals he earned in Tokyo.

“We prioritized rewarding athletes as one of the ways of promoting sports,” NCS General Secretary Dr Bernard Patrick Ogwel stated in his opening remarks.

The country’s other gold medalist from Tokyo, Peruth Chemutai, was rewarded with Shs50m while Jacob Kiplimo who won bronze in the 10,000m received Shs20m.

“My advice to the athletes is that this is your time but there is a saying that ‘athletes come and go’ so endeavour to invest and save wisely,” Minister of state for sport Hamson Obua advised the athletes who hailed the move

“My life does not remain the same. It is also motivation that I can go on and break the world record. And also motivates young athletes in the north to follow in my footsteps,” Emong noted.

Each of these received another Shs1m in addition to their allowances which were paid in July.In 2018, the agency paid out Shs100m for medals won at the Commonwealth Games in Gold Coast Australia but there’s no reward and recognition policy in place yet.

(10/16/2021) ⚡AMP
by Elvis Senono

Here’s how to increase your stamina and endurance if you are a beginner runner

When you start a brand new running routine, you very quickly develop an appreciation for how difficult running truly is. It can be frustrating to watch as other runners seem to float by you effortlessly as you struggle to get through one slow kilometre, but we promise it gets better. Follow these tips to improve your stamina and endurance so you can enjoy running to the fullest.

Be consistent

This seems obvious, but it’s the most important piece of advice on this list. If you run three times one week and none the next, you’re never going to see improvement. Consistency is key if you want to improve at anything, and running is no different.

Increase gradually

Doing too much too soon is a great way to sabotage your consistency. You’re better off starting with something manageable, like going for a 20-minute run three times a week, than trying to tackle a 10K right off the bat, or embarking on a five-days-per-week running schedule, which is likely not sustainable when you’re new to running. This way you can increase your mileage gradually, which will allow your body to adapt to your training and build up your endurance over time.

Do a long run

No, this doesn’t mean you have to go out for a two-hour run. You should, however, pick one day each week when you run a bit longer than you normally do. For example, if you’re running 30 minutes three times a week, pick one of those days and run for 40 minutes instead. You can gradually increase the length of this run as your endurance improves, which will challenge your stamina and make your other two weekly runs feel easier.

Add some speedwork

Once you’ve been running consistently for several weeks or months, you may start to feel like you’re hitting a plateau. Now is a great time to introduce some speedwork. Running at a faster pace will increase your VO2 max, which will make running at a slower pace feel easier, allowing you to run longer at that slower speed. Try making one of your weekly runs a fartlek, where you increase your speed for short sections of the run to get your heart rate up and your legs moving.

Fuel properly

If you often feel like you’re lacking energy while you’re running, it could be because your body doesn’t have the fuel it needs to run well. Make sure you’re eating a healthy, well-balanced diet with enough carbohydrates so you have enough energy available for your working muscles.

Rest and recover

Recovery is when your body adapts to your training, and without it, you won’t see any improvement. Make sure you’re sleeping seven to eight hours each night and taking care of your body, so that each time you lace up your shoes you feel fresh and ready to go.

(10/16/2021) ⚡AMP
by Brittany Hambleton

Matt Salminen completed a once-in-a-lifetime double to celebrate the return of major marathons.

In 2021—for the first time in World Marathon Major history—two of the biggest races in the world took place on back-to-back days. 26,112 runners crossed the finish line at the Chicago Marathon on Sunday, October 10, while even more tackled Heartbreak Hill at the Boston Marathon on Monday, October 11. 

While most runners chose one or the other, California-native Matt Salminen had a different thought: why not run both?

Salminen, 32, has run nearly two dozen marathons, but he has special connections to Boston and Chicago. He lived in Boston for six years, completing five Boston Marathons for the Heartbreakers, the running club associated with the Heartbreak Hill Running Company. Salminen has run the last three iterations of the Chicago Marathon as well, also representing the Heartbreak Hill Running Company—which had recently opened up stores in the Windy City.

Friday, October 8: Travel to Chicago

Afternoon—Irvine, California

As many people know, the carb-load starts about two to three days before a marathon. So on my way to the airport and on the plane to Chicago, I made sure keep hydrated and eat snacks. 

My training block coming into these two marathons was a little bit different. Typically, I train for five to six months per training cycle. In this case, I was doing around the same time period of training, but I incorporated a lot of back-to-back long runs. This is a challenge that not many people take. It’s something that you have to train your body for.

My fastest time in the marathon is 2:38, so I was thinking it would be a good challenge to try to do both marathons under 2:45.

Evening—Chicago, Illinois

After landing, I went to a local restaurant, picked up pasta with sauce and bread, ate as much as I could, drank lots of water, and then went to sleep really, really early. 

Saturday, October 9—The Day Before


I did a quick shakeout run in the morning around 9 a.m. My legs felt good. I didn’t have any major injuries during training, so I felt pretty fresh.

I went to the Chicago Marathon expo around 11 a.m. This year was a bit different from past years because of COVID-19. They had the same bib pickup at McCormick Place, but it took over an hour to get through the vaccine check. It really held up the lines, so I spent more time than usual at the expo, but definitely worth the experience. 



In the evening after eating some more, I mentally planned my race, set up my race outfit, used my massage gun, and wished my friends good luck. I went to bed early.

Sunday, October 10—The Chicago Marathon


I felt a little nervous when I woke up for the marathon, considering all the months of training that I put in. I felt like, how am I going to do in these two marathons, considering they’re on back-to-back days? My best workout was two 20-mile long runs back-to-back, which gave me a lot of confidence that I could handle the distance. 

I had three Maurten gels before the race, and I was ready to go. I had everything I needed. 

The race started at 7:30 a.m., and I ran the first half pretty comfortably. The second half felt even more comfortable; I felt like I was just in rhythm. My training did really help; I felt like my endurance was there, and I took my gels at the right time. I ended up finishing 2:44:16, which put me in 200th place. I felt pretty good about it.


A lot of people talked about the weather in Chicago. I was sweating after the first couple miles, but so was everyone else. A lot of my good friends had a hard time. I was relatively fortunate that I did hold back because of Boston the next day. Conditions were definitely not ideal, but I was happy to finish and not overdo it. 

Late morning


I think the most important aspect of the race is not only doing it, but finishing, and then making sure I was recovering as soon as possible. I didn’t know how my body was going to react. After running the first marathon, how can I run the second?

So after the first race, I immediately went back to the hotel, took a shower, cleaned up a little bit, used my massage gun, and took in a lot of fluids and electrolytes before leaving for the airport. 

People asked me what I would eat after Chicago but before Boston—and I wasn’t planning on stuffing my face. For me, it was more important to replenish by drinking more liquids, because I didn’t want to eat too much the day before running Boston. I had a little pasta, but I took in much more electrolyte drinks. My stomach was a little unsettled after finishing Chicago, so I think it helped. 

Evening—Boston, Massachusetts

I booked a flight as early as I could to get from Chicago to Boston. My flight left around 1 p.m., and when I landed, I went straight to pick up my bib around 5 p.m.

After I checked into my hotel, I made sure that I had enough time to get in more fluids and nutrition, put my legs up, set up everything I need to go in the morning, and get my mind ready. My quads felt sore, but I knew I felt like this during training. The weather was nice and cool, and I was pretty excited. I felt like I still had enough in the tank to give it a go.

I lived in Boston for six years, so being back, I knew I couldn’t back out of it. I had to do it.

Monday, October 11—The Boston Marathon



I caught the bus to the start line in Hopkinton at 7:15 a.m., and the race started at 9 a.m. I ran the first 10k thinking, let's see how the legs feel. I thought that under 2:50 would be an attainable goal. If I can hit the same time that I had in Chicago, that would be my all-time goal. 

At the halfway mark at Wellesley tunnel, I was on pace for 2:50 to 2:52. My legs felt okay, but I was wondering if I could last another 13 miles because I’ve never run this much distance before. I remained confident, believing in the miles I did in training.

Around mile 17, when you start the Newton hills, I knew that my legs were going to take a lot of pounding. But I also knew that I've been training so hard for this, and I ran Boston in the past, and that you need to attack these hills to get them done. So that’s when I started to cut my pace down.

I conquered Heartbreak Hill, and pushed the pace after that; I got so excited that I felt so good and my legs were still moving, and I ran my last mile in 5:35. I ended up finishing the marathon in 2:49:05—under 2:50, which I planned. Not the same time as in Chicago, but definitely a good time after already running one marathon.


I was psyched to have a strong finish on Boylston Street. I saw a lot of friends and fellow runners on the road. I thought to myself, wow, I’ve accomplished so much. This was a challenge that meant a lot to me. It might not ever happen again in the future. Crossing that Boston finish line brought back a lot of memories of crossing Boston, but also realizing that I’ve done something that I didn't believe that I could do.


I celebrated by having a nice cold beer with some old friends from Boston, and watching the Red Sox win their playoff game.

I felt great, through all the training, logistics, flights, and races—I’m happy I put so much effort and time into it. Anyone that runs marathon majors has their own story, and I feel like this story is special to who I am as a runner. 

Tuesday, October 12 — The Day After

Instead of going home to Irvine, I’m flying to France for vacation. My legs feel rough, but I don’t have any races coming up soon. I expected to break down a little bit, but I’m happy to have the battle scars.


Thinking back on my weekend, it felt great to be able to run these races and go back to normalcy. It's been over two years since Chicago and Boston were run. For everyone to be on the same roads running these races again and celebrating together, I felt a sense of unity. Marathons are back! 


(10/16/2021) ⚡AMP
by Runner’s World

The Performance-Enhancing Power Of Easy Doubles

The hardest part of running training theory is that every athlete is their own N=1 study. We have individual inputs-training volume, intensity, etc. We have individual outputs-time to exhaustionp, VO2 max, race results. But the line connecting input to output will always be a best guess, because we have way too many confounding variables (age, stress, training background, muscle fiber typology) and no way to look under the hood to see exactly what's happening (humans prefer not to be dissected).

Even for a single athlete using different training interventions over time, there is not enough data to reliably infer what causes what. That training plan could have caused a world championship. Or it could have been the base built in that lower-intensity approach a year ago, mixed with better fueling, all combined with an optimal day in the menstrual cycle.

So how do we know what works? 

Well, we do have a baseline understanding of physiology. While humans vary substantially, we're all a similar assortment of semi-organized chemical interactions that love the show Ted Lasso. But that still raises the measurement problem-how can we actually know what training is best with this deluge of uncontrollable variables? It's enough to make any coach pull their hair out, which may itself be an advantageous adaptation. Receding hairlines are built for aerodynamic speed, I tell myself.

While we may never be able to know the optimal approach for each individual, we can hypothesize what works across the population. N=1 sucks. But add up thousands of Ns, and we're getting somewhere. Bad for scrabble, good for training theory. Nn-nn-nn-nnn, hey hey heyyy, good science.

And when you add up all those Ns in running, looking at training logs of top performers, you'll notice something curious. Doubles. Lots and lots of doubles.

Doubles in Practice

A 2019 study in the Journal of Strength and Conditioning Research looked at 85 elite athletes over their first seven years of serious training to draw conclusions about the type of runs associated with top performance. Volume of easy runs had the highest correlation with performance, from 0.72 at 3 years to 0.68 at seven years. These findings were backed up by a 2020 study in the European Journal of Sports Science. Neither of those studies discuss doubles specifically, but I'd bet the dog and the car (as implied by the first thing, a Subaru) on some of that volume being accumulated with multiple runs in a day.

For example, a 2019 study on the Ingebrigtsen brothers indicated that they accumulated 150 to 160 kilometers a week onget this13-14 separate sessions. They sometimes do multiple harder workouts in a single day. And brother Jakob won the 1500 meter gold medal in Tokyo.

The same goes for athletes coached by Renato Canova, famous for his "block" training days of two hard workouts, plus countless easy doubles. Before medaling in the Olympic Marathon, Molly Seidel did 6 doubles most weeks. I bet there are more running Olympians who do triples (used in some East African training camps) than train solely with singles. 

Last week's article on cross-country ski training cited many studies (an excessive number of studies) about the high proportion of extremely easy training at the top end of that sport. Some of the greatest champions do 90%+ of their training at low heart rates! As outlined by a 2010 study in the Scandinavian Journal of Medicine & Science in Sports, skiers (and runners) accumulate aerobic volume to increase in mitochondrial content and capillaries around muscle fibers, improve metabolic function at both high and low intensities, and encourage a more economical use of oxygen to power performance at all intensities as well. All of that corresponds to faster race performances, even in events that are just a few minutes long.

But if it was just about volume, why aren't we seeing top runners rely more on massive singles? That's what bikers do for the most part: several tiny espressos, one big ride. Meanwhile, swimmers do tons of doubles, as do skiers. That's interesting! So what connects running and swimming and skiing, but not biking? My guess is that it's related to the biomechanical demand of the sport varying significantly at slow paces, plus injury risk. Biking is the same if you do it with low power or high enough power to mine Bitcoin in an environmentally responsible way (quads will save the rainforests?). For running, meanwhile, overload those biomechanical patterns and athletes may get inefficient, even if they are able to avoid injury.

So we're trying to add up to a big aerobic number (adjusted for individual background), while balancing overall stress for long-term adaptation. But overemphasizing long singles may have diminishing returns due to the demands of running. 

Doubles help solve the math equation. 

But is it just about the extra volume? I doubt it. 

Doubles may provide a hormonal stimulus that enhances adaptation, they may increase adaptation markers and protein expression associated with better performance, they may improve glycogen replenishment, they may even have some fascinating relationship to epigenetic signaling. A 2012 study on mice found that 3 x 10 minute runs in a single day led to the same adaptations as a 30 minute run, but possibly with slightly larger increases in expression of one protein (TSP-1). What would that type of study look like in humans? Unfortunately, finding out would require dissection. And that's the type of lopsided trade that would only appeal to the New York Mets.

Whatever the exact reasoning, thousands of world-class athletes have come to the conclusion that doubles are key on the track and roads. However, they're sometimes less common in trails and ultras. I have two theories for the cause of that offset.

First, trail running relies heavily on resilience to fatigue from variable musculoskeletal loading patterns. The track is an aerobic system contest, the trails involve the same aerobic pathways with a wrinkle-it doesn't matter how strong your aerobic system is if your legs are Jello. Musculoskeletal damage (and thus, potential adaptation after recovery) accrues over longer runs, so perhaps the long singles create resilient monsters (assuming an athlete doesn't break first).

Two, the margins in trail running are not as narrow as on the roads and track. Our sport is messy, full of rocks and roots and airplane arms, so the champions don't need to find every single possible advantage. A 0.1% improvement in aerobic power might be swallowed up by a 10% improvement from not eating sh*t on a descent. (That also gives me hope that doping is less common in trail running than in a sport like cycling.

How To Add Doubles

While doubles work for pro athletes, I have seen in coaching that they can work for almost anyone, subject to a few disclaimers. First, the body knows stress, not miles. A double can be counterproductive if it adds even an ounce too much to the stress scales. Only double if you have the time, energy, and life force to spare.

Second, increasing volume increases injury risk. It's hard to run a PR with an achilles that sounds like a creaky doorway. 

Third, adaptation is a high-stakes game. Overloading stress in moderation followed by recovery can lead to breakthroughs. But overloading a bit too much can lead to stagnation and regression. Some world-class athletes are likely chosen partially because they are genetic anomalies with adaptation under high chronic stress loads. So make sure you're always listening to your body.

Given those risks, my co-coach Megan and I introduce doubles with five guidelines. This will be the next topic for "Sexy Science Corner" on our podcast, so listen when that comes out for more info.

One: Keep it very easy-up to 2x your 5k pace

If the goal is the aerobic stimulus while balancing stress, almost no pace is too slow. I personally do my doubles without a GPS watch, partially because it may auto-pause due to how slow I go. If your normal easy pace is 8 minutes per mile, you can make it 9 or 10 minutes per mile, especially to start. Molly Seidel often does them at 8+ minute pace, with a marathon pace in the mid-5s. I have seen some pro runners in Boulder doing them at what looks like 10 minute pace. Glorious prancy ponies! Just focus on good form-light on your feet with quick strides.

Two: Keep it short-20 to 30 minutes is plenty

There is some evidence that the productive hormonal stimulus of running rises most rapidly in the first half-hour, before leveling off (and sometimes reversing, though it's debated and individual-dependent). Many athletes describe feeling refreshed after a quick afternoon shake-out. For trail runners, we really love doing some of these sessions on the "treadhill" to reduce impact and get climbing-specific biomechanical loading.

Three: At least a few hours after your first activity

Glycogen replenishment is a key element in doubles, so some fun food and a few hours is plenty. Canova blocks sometimes involve tinkering with glycogen levels for elite male athletes, but we have seen that backfire.

Four: Add them on workout days first, aerobic days next

Easy doubles on workout days may maximize adaptation benefits, plus there is a greater endurance stimulus. Once an athlete is adapted to the approach, we'll occasionally have them run more moderately on some workout-day doubles or treadhills (sometimes even with structured workouts like Canova blocks, but that's a training element you should only add at the direction of a coach due to the high risk of injury and overtraining). Don't double on long run days, which may overwhelm glycogen replenishment and increase breakdown rates. Any double could be replaced by easy cross training as well, which should accumulate aerobic adaptations at similar rates, with lower injury risk.

Five: All doubles are optional

There is no such thing as a mandatory double for our athletes. The main training session is what matters most, and tons of our team members have won some of the biggest races in the world without any doubles at all. So listen to your body. Are you dreading it? Skip. Do you have any niggles, even the smallest whisper from a gnat's ass? Chill. Affect sleep, family, work? Bag it. Does it slow down your recovery for the next day? It's OK to give it a couple weeks for adaptation, but if that persists, nix doubles until you wake up the next day feeling as strong or stronger than you would otherwise.

Many athletes we coach will see this general weekly structure on their peak build weeks, when life stress is low, and health is perfect. Peak ultra builds usually involve fewer (if any) doubles, in order to maximize the musculoskeletal adaptation stimulus, as described above.

Monday: rest and recovery

Tuesday: easy run and hill strides (6-12 miles)

Wednesday: workout (8-13 miles) and optional double/treadhill (2-4 miles)

Thursday: easy run (6-12 miles) and optional double/treadhill (2-4 miles)

Friday: easy run and optional hill strides (3-8 miles) or x-train/rest

Saturday: Long run (10-25 miles)

Sunday: easy run and hill strides (6-15 miles) and optional double/treadhill (2-4 miles)

The big thing to remember: doubles are 100% not necessary. But then again, running isn't really necessary either, in the big scheme of the universe. Doubles, like run training in the first place, is all about exploring the limits of your potential by doing something that seems moderately unreasonable.

(10/16/2021) ⚡AMP
by Trail Runner Magazine

Marathon des Sables Wrapup

After a 2.5-year break due to the COVID-19 pandemic, it was with great anticipation that the 2021 Marathon des Sables took place this week. The famous desert race, which runs in the Sahara Desert of Morocco, travels 155 miles (250 kilometers) over seven days, traversing sand dunes and stone-filled plains in an arid climate where mid-day temperatures easily reach 120 degrees Fahrenheit (48 degrees Celsius).

Each day, a mobile bivouac is erected in the desert, which serves as the day’s finish line, campground for the night, and the following day’s starting line. There are six stages total, and five of them are competitive stages. The final stage is an untimed charity stage. Participants must carry their own equipment including food, camping materials, and survival gear along with water rations supplied by the race organization.

Typically, the race takes place in April, which is spring in the Sahara Desert. This October edition was said to be hotter and drier than usual for this race and this time of the year. In addition to the heat, a stomach virus ravaged many of the participants. By the end of the week, dropouts amounted to over 40% of all starters, an unusually high drate for this particular race.

Sadly, the race claimed the life of one runner due to cardiac arrest. The French man, in his fifties, was an experienced ultrarunner who had met the medical requirements necessary to start the race. iRunFar covered this story earlier in the week.

For the first three days of the 2021 edition, it looked like parity might define the race. Moroccan brothers Rachid El Morabity and the younger Mohamed El Morabity ran close together, leading the rest of the men’s field by just minutes. On the women’s side, Morocco’s Aziza Raji held a bigger, but not insurmountable, half-hour lead over Aicha Omrani (France) and Hassna Hamdouch (Morocco) in second and third.

The stage was set for shakeups in the grueling 50-mile Stage 4. However, Raji and the El Morabity brothers were about to render the outcome academic. At the end of Stage 4, just 15 minutes separated Rachid and Mohamed El Morabity from each other in first and second overall — but the rest of the field lagged behind by over an hour. Meanwhile, Raji had built her lead over the women’s field from less than an hour to a mind-boggling four-plus hours.

In the end, Rachid El Morabity took the win, finishing with a time of 21:17:32. Mohamed took a narrow second in 21:32:12, less than 15 minutes behind his older brother. This marks Rachid El Morabity’s eighth win of this iconic sand race, and Mohamed El Morabity’s fourth 2nd place behind his brother.

Merile Robert (France) was the lone non-Moroccan on the men’s podium, a position with which he’s familiar. This marks his fifth Marathon des Sables finish, with his top previous finish also third behind the El Morabity brothers in 2018.

Aziz Yachou (Morocco) took fourth place, less than two minutes out of podium position, in what was an incredible breakout performance. According to his social media, Yachou received an hour’s penalty during the race due to losing an item of his required kit, which makes this podium near miss even more fascinating. (Required kit and the penalties for missing or losing items are clearly communicated by the race organization before the race.)

Mathieu Blanchard (France, lives in Canada) rounded out the top five, though he was a distant two hours and 20 minutes behind fourth place. He said on social media he suffered the stomach virus during Stage 4. Blanchard has had quite the 2021, following up his third place at the 2021 UTMB with this performance.

Notably, 10-time Marathon des Sables winner and Moroccan sand running legend Lahcen Ahansal finished ninth in the age 50-59 category with a time of 38:16:32.

Aziza Raji demolished the women’s field with a winning time of 30:30:24. It was Raji’s first win. She was second at the last edition and had a few top-five finishes before that. She’s only the second Moroccan woman in the history of the race to win it, after two-time women’s champion Touda Didi.

Tomomi Bitoh (Japan) took second in 34:39:17, moving up in the cumulative standings during the 50-mile Stage 4 and marathon-distance Stage 5 through a well-paced week of racing.

Aicha Omrani finished third in 35:47:48; remarkably, she finished the 2011 Marathon des Sables in nearly the double the time it took her finish this edition.

Hassna Hamdouch and Elise Caillet (France) rounded out the top five.

(10/16/2021) ⚡AMP
Marathon Des Sables

Marathon Des Sables

The Marathon des Sables is ranked by the Discovery Channel as the toughest footrace on earth. Seven days 250k Known simply as the MdS, the race is a gruelling multi-stage adventure through a formidable landscape in one of the world’s most inhospitable climates - the Sahara desert. The rules require you to be self-sufficient, to carry with you on your...


Very Close battles expected at 2021 Paris Marathon

Eighteen months since the last edition of the Schneider Electric Paris Marathon, the World Athletics Elite Label race returns to the French capital on Sunday (17).

The 2020 race was initially postponed before being cancelled, then the 2021 edition was moved to October instead of its usual April slot on the calendar. Having received the green light to go ahead, this year’s race will have a mass field of about 35,000 runners, including a high-quality elite line-up.

The men’s field features five runners with sub-2:06 PBs. Kenya’s Nicholas Kirwa is the fastest in the men’s field, courtesy of his 2:05:01 PB set in Milan in May. Compatriot Joel Kemboi Kimurer, who is also racing in Paris this weekend, finished 18 seconds adrift of Kirwa in Milan, recording a 2:05:19 personal best.

Elisha Rotich’s career best is one second faster than Kemboi Kimurer’s. The 31 year-old Kenyan, who clocked that time when finishing third in Amsterdam two years ago, also competed in Milan this year, finishing 10th in 2:06:44.

Stephen Chebogut also has strong credentials. The Kenyan won the 2015 Eindhoven Marathon in a PB of 2:05:52 and then finished second in Paris in 2017 in 2:06:57. The 36-year-old’s only race this year was a 2:22:08 run in the altitude of Eldoret, but his most recent race at sea level was the 2019 Shanghai Marathon, where he ran 2:10:35.

Abdi Fufa carries strong recent form into this weekend’s race. The Ethiopian set a PB of 2:05:57 when finishing second in a quality field in Ampugnano in April.

Ashenafi Moges and Moris Munene Gachaga are also ones to watch. Moges set his PB of 2:06:12 two years ago, while the latter recorded his best of 2:06:24 in 2020.

Hassan Chahdi’s record of 2:09:11 makes him the fastest Frenchman in the field. Following his 45th place finish in the marathon at the Olympic Games, he clocked 31:12 for 10km three weeks ago, which makes his current shape difficult to gauge. That’s not the case for Florian Carvahlo, however, who ran 1:01:05 at the Paris Half Marathon last month. He’s now hopeful of improving on his 2:10:22 PB set in Valencia two years ago.

Jeptoo returns to Paris

The women’s race also looks set to be a tough contest.

Ten years after her victory on the streets of the French capital, Priscah Jeptoo returns to the Paris Marathon. The Kenyan went on to take the silver medal at the World Championships later in 2011 and then earned a medal of the same colour at the 2012 Olympic Games. She also won the London and New York marathons in 2013, but hasn’t made it on to a marathon podium since then.

Her 2:20:14 PB, set back in 2012, makes 37-year-old Jeptoo the fastest woman in the field, but her 2:24:16 clocking from the 2019 Valencia Marathon probably gives a more accurate indication of her current form.

While Jeptoo is the biggest name in the women’s field, Ethiopian duo Waganesh Mekasha and Sifan Melaku could start as the slight favourites, based on recent form.

Mekasha, a former track specialist, has a marathon best of 2:22:45 set in Dubai in 2019. She went on to achieve second-place finishes in Dongying and Shanghai later that year, but hasn’t raced since. Melaku, meanwhile, last raced in February 2020 when she finished third in Seville in a PB of 2:23:49.

Tigist Memuye also shouldn’t be discounted. The 31-year-old Ethiopian clocked a PB of 2:24:23 in Geneva just five months ago; a repeat, or even an improvement, of that performance should put her in contention for a podium finish.

(10/15/2021) ⚡AMP
by World Athletics
Schneider Electric Paris Marathon

Schneider Electric Paris Marathon

The Schneider Electric Marathon de Paris offers a unique opportunity to make the city yours by participating in one of the most prestigious races over the legendary 42.195 km distance. The Schneider Electric Marathon de Paris is now one of the biggest marathons in the world, as much for the size of its field as the performances of its runners....


Kenyan police arrest suspect in Agnes Tirop’s murder Ibrahim Rotich had fled Iten by car and was apprehended hundreds of kilometers away

The Directorate of Criminal Investigations-Kenya tweeted Thursday that it had arrested Ibrahim Rotich, who had fled after allegedly killing Agnes Tirop, one of the nation’s top runners, at her home in Iten. Tirop was discovered dead on Wednesday, with multiple stab wounds to her abdomen. The 25-year-old was a two-time world 10,000m bronze medalist and the 2015 World Cross-Country champion. 

We reported earlier that police were looking for Tirop’s husband, who was identified as Emmanuel Ibrahim Kipleting. The suspect in custody is believed to be the same individual, although he is described as being “in a relationship” with Tirop. He was arrested in Changamwe, Mombasa county, which is at least 750 km from Iten.  

According to the tweet by DCI Kenya, earlier on the day he was apprehended Rotich had crashed his car into a truck in Athi River, southeast of Nairobi, while trying to flee. It’s expected he will be charged with Tirop’s murder.

Tirop was the second-youngest person ever to win the World Cross Country Championships, after South Africa’s Zola Budd. She won the bronze medal in the 10,000m at the World Championships in 2017 and 2019, and she represented Kenya at the Tokyo Olympics this summer, where she placed fourth in the 5,000m. Only a month ago, Tirop also smashed the women’s-only 10 km record in Germany, running 30:01 to break the previous record 28 seconds. 

(10/15/2021) ⚡AMP
by Anne Francis

Tola, Walelegn, Tanui and Sado set for exciting clashes in Amsterdam

The TCS Amsterdam Marathon men’s course record could be challenged on Sunday (17) when the likes of Tamirat Tola, Leul Gebresilase, Ayele Abshero and Amdework Walelegn line up for the World Athletics Elite Platinum Label road race.

Eight women with sub-2:25 PBs, meanwhile, are also set to clash in what looks set to be a highly competitive race in the Dutch capital.

Tola’s PB, set in Dubai in 2018, is equal to the Amsterdam course record and Dutch all-comers’ record (2:04:06). The Ethiopian earned Olympic bronze over 10,000m in 2016 and world silver in the marathon in 2017, having won the Dubai Marathon earlier that year in 2:04:11.

“I was preparing for the Tokyo Marathon (before it got cancelled), but I’m happy to be here,” said Tola. “I love the country. It’s my first time here, and the weather forecast is perfect for a good performance, so I’m hoping to run a personal best on Sunday.”

The past nine editions of the Amsterdam Marathon have been won by Kenyan men, but that streak could end on Sunday as the five fastest entrants are from Ethiopia.

Tola’s compatriot Gebresilase has the fastest PB of the field. The 29-year-old Ethiopian clocked 2:04:02 on his debut at the distance in Dubai three years ago to finish second, four seconds ahead of Tola. He followed it later in the year with a 2:04:31 victory in Valencia, and he equalled that time earlier this year in Milan.

Abebe Negewo Degefa, Chalu Deso Gelmisa and Ayele Abshero all have sub-2:05 PBs. Degefa, now 37, set his PB of 2:04:51 in Valencia just two years ago. Gelmisa produced a similar clocking of 2:04:53 in Valencia last year, but more recently he raced in Chicago, finishing 29th, and so his legs may not have recovered in just one week. Abshero has a faster PB of 2:04:23, but it was set back in 2012.

But perhaps the strongest Ethiopian entrant is Amdework Walelegn, who’ll be making his marathon debut. The 22-year-old took bronze at the 2020 World Half Marathon Championships, having finished second in the U20 race at the World Cross Country Championships just three years prior. He set a half marathon PB of 58:53 when winning in Delhi last year, and he came close to that last month with his 59:10 victory at the Copenhagen Half Marathon.

Kenya is still well represented for this year’s race in the form of Laban and Jonathan Korir (no relation).

Laban Korir has competed at the Amsterdam Marathon four times. The 35-year-old, who is a training partner of Eliud Kipchoge, made his marathon debut in the Dutch city back in 2011, clocking 2:06:05 to place second. He improved on that when he returned to Amsterdam in 2016, finishing fourth in 2:05:54. Winner of the 2014 Toronto Marathon, Korir represented Kenya at the 2019 World Championships, where he finished 11th.

Jonathan Korir, another friend and training partner of Kipchoge’s, will also be returning to Amsterdam. He set a PB of 2:06:51 during his last outing at this race, which he went on to improve in Berlin in 2019 (2:06:45) and then in Enschede earlier this year (2:06:40).

Competitive clash in women’s race

While Kenyan men have dominated recent editions of the Amsterdam Marathon, the women’s race has typically gone in Ethiopia’s favour over the past decade.

Ethiopian women make up seven of the nine fastest entrants for Sunday’s race, but the outcome could be largely dictated by whether Kenya’s Angela Tanui makes it to the startline. The 29-year-old, who clocked a PB of 2:20:08 in Ampugnano back in April and is undefeated in three races this year, had been due to compete at the Boston Marathon earlier this week, but was unable to make it to the US due to visa issues. If she succeeds in making it to Amsterdam, she’ll start as the favourite.

But if Tanui is unable to make the start line, an Ethiopian victory would appear highly likely as the likes of Besu Sado, Shasho Insermu, Genet Yalew, Gebeyanesh Ayele and Haven Hailu are raring to go.

Sado, a former 1500m specialist who reached the Olympic final in that event in 2016, set her PB of 2:21:03 when finishing fourth in Amsterdam in 2019. She has a best this year of 2:27:06, set in Milan in May, but more recently set a half marathon PB of 1:08:15 in Herzogenaurach.

Insermu also set her PB in Amsterdam, clocking 2:23:28 when finishing second in 2018. She hasn’t raced this year, but her last marathon was a victory in Madrid in April 2019. She has previously won marathons in Copenhagen, Cologne, Nagano and Marrakech.

Yalew has contested just three marathons to date and has a best of 2:24:34 so far, but her pedigree suggests that time could be due some revision. She finished fifth at the 2016 World Half Marathon Championships just a couple of months after clocking a PB of 1:06:26.

Ayele set a PB of 2:23:23 this year. She has yet to win a marathon, but has made it on to the podium in four of her nine races to date.

Hailu, meanwhile, is keen to make amends for her DNF two years ago. “I love racing in the Netherlands,” said the 23-year-old, who set a PB of 2;23:52 earlier this year. “Two years ago, I raced the Zwolle Half Marathon and I placed second in a personal best time of 1:09:57. I was also here two years ago for the Amsterdam Marathon, but it didn’t quite turn out the way I wanted. I learned from my mistakes and I’ve prepared accordingly for Sunday. I’m hoping to run a very fast time.”

Kenya’s Maureen Chepkemoi could also be in contention for a podium finish. She has a 2:24:16 PB from the 2019 Istanbul Marathon and she came close to that with her 2:24:19 victory in Geneva earlier this year.

(10/15/2021) ⚡AMP
by World Athletics
TCS Amsterdam Marathon

TCS Amsterdam Marathon

Do you want to enjoy Amsterdam in October and all that the city has to offer you? Want to feel a real athlete and start and finish in the historic Olympic stadium? Or run across the widely discussed passage under the beautiful National Museum? Then come to Amsterdam for the 44th edition of the TCS Amsterdam Marathon in October! The...


How to qualify and register for the 2022 Boston Marathon

After last year’s postponement and eventual cancellation, runners were overjoyed to be back at the Boston Marathon, which took place on Monday. Mark your calendars, because in 2022, the race will return to its regular spot on Patriot’s Day, the third Monday in April – specifically, Monday, April 18. Here’s what you need to know if you’re hoping to race.

The B.A.A. recently announced that the qualification window for Boston 2022 opened on Sept. 1, 2019. Registration will take place between Nov. 8 and Nov. 12, and any qualifying time run between Sept. 1, 2019 and Nov. 12, 2021 will be considered.

Considering the lack of races in 2020, this means that most qualifiers will have earned their BQ at one of the final marathons held before the pandemic shutdown in early 2020, i.e. fall 2019, or possibly at this year’s Boston Marathon. That would seem to effectively reduce the number of qualifiers, which might expect to make cutoff time (i.e., the “real” qualifying time, which has been faster than the official qualifying time almost every year since 2012) closer to the official qualifying time. However, the field size was also reduced to 20,000 in 2021, and the B.A.A. has not yet indicated what the field size will be for 2022. The cutoff time for 2021 was 7:47 – the highest it’s ever been, resulting in more than 9,000 “qualified” runners being denied entry. Hopefully the cutoff for 2022 will be considerably lower.

Here are the time standards for official qualification. Your age is considered to be the age you will be on race day.

Age Group


18-34 - 3hrs 00min 00sec, 3hrs 30min 00sec

35-39 - 3hrs 05min 00sec, 3hrs 35min 00sec

40-44 - 3hrs 10min 00sec, 3hrs 40min 00sec

45-49 - 3hrs 20min 00sec, 3hrs 50min 00sec

50-54 - 3hrs 25min 00sec, 3hrs 55min 00sec

55-59 - 3hrs 35min 00sec, 4hrs 05min 00sec

60-64 - 3hrs 50min 00sec, 4hrs 20min 00sec

65-69 - 4hrs 05min 00sec, 4hrs 35min 00sec

70-74 - 4hrs 20min 00sec, 4hrs 50min 00sec

75-79 - 4hrs 35min 00sec, 5hrs 05min 00sec

80 and over 4hrs 50min 00sec, 5hrs 20min 00sec

(10/15/2021) ⚡AMP
by Anne Francis
Boston Marathon

Boston Marathon

Among the nation’s oldest athletic clubs, the B.A.A. was established in 1887, and, in 1896, more than half of the U.S. Olympic Team at the first modern games was composed of B.A.A. club members. The Olympic Games provided the inspiration for the first Boston Marathon, which culminated the B.A.A. Games on April 19, 1897. John J. McDermott emerged from a...


Six tips to keep you running even when you feel like stopping

We all know what it is like to become overwhelmed by that anxious feeling on the run. We convince ourselves that we are not able for the distance and something inside us tells us to stop. The easiest thing to do in this situation is give in to the feeling. However, that only gets us as far as the next time these feelings arise and we have to stop again. Instead of fearing these moments and trying to avoid them, we could try to embrace them and accept them.

Accept the inevitable.

How we manage these mid-run setbacks determines how the rest of our run will go. It also impacts our confidence the next time we put on our running shoes. There are ups and downs in running like everything else and the downs pass by reasonably quickly if we just accept their inevitability. Welcoming these mental stumbling blocks may not seem the most appealing thing to do, but if we have a plan in place for how to deal with their arrival, we don’t waste our running energy worrying about the next one, we just get on with the run and handle the blip.

Welcome the feeling.

The first step is to notice the arrival of the feeling of fatigue or negativity. We all experience it differently but the impact is the same. We doubt our ability and are tempted to quit. Decide in advance what you going to do when you next feel this.

Here are the steps I aim to follow when I get the urge to stop:

1. Don’t walk just yet

For a runner who has a goal of “running all the way” stopping to walk is demoralising. There are no rules against walking in a run, but I find that once I stop to walk once I will walk 20 times in a run. I suggest you keep running but slow right down. Shake out the tension from your arms and legs, and imagine yourself running on the spot or indeed on a treadmill. This will calm your breathing and allow you to think more clearly. More often than not the temptation to stop will pass and you will return to your running comfort zone gradually. This slow jog offers us a moment to decide if now is the time to walk, or if indeed we just need a moment of less-intense running to catch our breath.

2. Check in on your posture

When we are feeling down on our run, it shows in our body. From the sidelines we all can recognise a runner who is going through a bad patch. They look deflated. Treat this negative feeling on your run as a message from your body to remind you that you could be making running easier for yourself. Check in with your running posture, notice if your gaze has dropped to the ground, pop on your fake smile and imagine the person in front of you is pulling you along by a string. Being pulled along rather than having to push ourselves along is surely an easier way to travel. After a few moments of imagining a more comfortable run, you will feel lighter, relaxed and positive.

3. The power of distraction

While, in theory, we all should be focused on our running form throughout, there can come a point where distracting ourselves from the run is just what we need to get over the hurdle. For some runners this can mean turning on their favourite song or indeed signing themselves. I’m a big fan of the running metronome to keep my feet ticking over quickly. For others simply playing counting games or trying to remember a famous person’s name who starts with every letter of the alphabet can do the trick. Find your game of choice and start playing it when you feel like you need to stop thinking about running.

4. Bribe yourself

Carry a stash of emergency goodies that you can refuel with when you hit these slumps. A little bag of sweets can mentally and physically give you a little lift and set you back on the right path. Accept it will take a little time for the sugar rush to kick in, but knowing that is an energy lift coming is enough for many of us to keep on going. A little bribery can go a long way for a mentally tired runner. Allow yourself another treat when you get to the next mile marker and don’t look beyond that next milestone. Keep your head in the mile you are in.

5. Remember why

Having a little reminder of why running is important to us is valuable when negative thoughts abound. You might have a running mantra you can repeat to shift your mindset to a more positive place. If that doesn’t work for you, many runners gain more from visual motivation. They draw little doodles or motivational quotes on their hands which remind them of the people who are counting on them or those who have helped them get this far. If you can’t have a supporter on the sidelines, this is the next best thing to having real-life cheerleaders.

6. Set a step limit

If you still feel like stopping after all of the above and decide that walking is what you need, then go for it. There is absolutely no shame in walking, but you do need to set a few rules. The longer you walk, the harder it is to get back running. Setting a limit to the distance you can walk is a great way of giving yourself a controlled break. In long distance runs, I allow myself 100 steps and then get myself back running again very slowly. I may have multiple mini walks like this as I know if I walk longer than a minute or so I’ll convince myself to stay walking for much longer.

You are not alone.

We can get so caught up in our own run that it’s very easy to forget that everyone else on the road also experiences these mid-run setbacks. We all have to manage these running demons and they catch us all when we might be least expecting them. The best runners just know how to recognize these moments arriving and have plans in place to help accept these as part of the running journey.

(10/15/2021) ⚡AMP
by Mary Jennings

While Kenya still mourns the death of Tirop another tragedy has shaken the country

While Kenya still mourns the death of 10km world record holder Agnes Jebet Tirop, who was allegedly stabbed by her husband in the abdomen, another tragedy with clear signs of domestic violence has shaken the country.

In this case, a 27-year-old, Edith Muthoni was allegedly shot in the head on the night of October 12 after a violent argument with her boyfriend, Kennedy Nyamu, who has already been arrested to be questioned by police.

The police arrested a young man on charges of killing his girlfriend, Edith Muthoni, 27, on Tuesday night. Kennedy Nyamu was accused of killing the girl by hitting her in the head after a domestic dispute.

According to Muthoni’s sister, Jane Nyawira King’uru, Edith was allegedly attacked after picking up her boyfriend’s phone. “She and her boyfriend had been together for three years. The two had a fight over Nyamu’s phone on the night of the murder,” Nyawira stressed.

Muthoni was well known for having run good times in local races.  Her boyfriend served as a community scout for the Kenya Wildlife Service (KWS) in Embu County. Edith was taken to the hospital and died shortly afterwards.  

On the same day Tirop’s husband was arrested in Changamwe, Mombasa, Kenya. According to a police note, cited by local media, the man was driving a car when he was arrested. Tirop, 25, was part of the team that represented Kenya at the Tokyo 2020 Olympics where she competed in the 5,000 meters, finishing fourth.  

The death of Muthoni follows that of Agnes Jebet Tirop, who was one of the best athletes in the history of Kenya.

"Kenya has lost a jewel who was one of the fastest-rising athletics giants on the international stage, thanks to her eye-catching performances on the track," Athletics Kenya noted through a statement after Tirop's passing away.

"Just last month, she broke the women-only record in the women's 10km at Road to Records Race in Germany, timing 30:01."

Edith Muthoni was a short distance runner with personal best of 26.30 seconds in 200m and 55.98 seconds in 400m.


(10/14/2021) ⚡AMP

The Paris Marathon set for October 17 has announced their elite field

The 2021 Paris Marathon will take place on Sunday 17th October 2021. The Paris Marathon is one of Europe's most popular sporting events. Your running journey will start on Les Champs Elysées before taking you on a truly spectacular journey through the City of Light. 

Marathon de Paris 2021 has announced the Elite Field!

Women race:

JEPTOO PRISCAH (KEN) 1984 - 2h20’14

Vice Championne Olympique du Marathon 2012 - 2h23’12

Vice Championne du Monde du Marathon 2011 - 2h29’00

1st Marathon de New York 2013 - 2h25’07

1st Marathon de Londres 2013 - 2h20’15

3rd Marathon de Londres 2012 - 2h20’14

4th Marathon d’Amsterdam 2016 - 2h25’57

MEKASHA WAGNESH (ETH) 1992 - 2h22’45

4th Marathon de Dubai 2019 - 2h22’45

2nd Marathon de Dongying 2019 - 2h23’19

1st Semi Marathon de Marrakech 2013 - 68’48

2nd Marathon de Shanghai 2019 - 2h25’37

MELAKU SIFAN (ETH) 2000 - 2h23'49"

3rd Marathon de Seville 2020 - 2h23’49

5th Marathon d’Istanbul 2019 - 2h25’29

4th Marathon de Seville 2019 - 2h26’46

KWAMBAI ANTONINA (KEN) 1992 - 2h24'40"

5th Marathon de Xiamen 2020 - 2h24’20

1st Semi marathon de Paris 2018 - 68’07

5th Marathon de Siene 2021 - 2h24’20

2nd Semi Marathon de Naples 2018 - 69’07

MEMUYE TIGIST (ETH) 1994 - 2h24'23"

2nd Marathon de Geneve 2021 - 2h24’23

2nd Marathon de Hannovre 2019 - 2h27’35

1st Marathon de Zhengzhou 2017 - 2h27’39

4th Marathon de Xiamen 2018 - 2h31’48

CHEKOLE YESHI (ETH) 1997 - 2h24’28

3rd Marathon de Abu Dhabi 2019 - 2h24’28

7th Semi Marathon de Valence 2018 - 67’58

9th Semi Marathon de Copenhague 2017 - 69’13

DINKESA YENENESH (ETH) 1994 - 2h24’50

6th Marathon de Milan 2021 - 2h24’50

3rd Marathon de Seville 2019 - 2h25’54

1st Semi Marathon de Rabat 2016 - 69’39

MEKONNEN ZINASH (ETH) 1996 2- h24’55

11th Marathon de Valence 2019 - 2h24’55"

11th Championnats du Monde Semi Marathon 2018 - 68’30

4th Marathon de Seoul 2019 - 2h25’42

7th Marathon d’Amsterdam 2018 - 2h25’55

JIMMA FANTU (ETH) 1987 - 2h26’14

14th Marathon de Dubai 2015 - 2h26’14

3rd Marathon de Xiamen 2016 - 2h26’53

2nd Marathon de Przgues 2014 - 2h27’3

7th Marathon de Dubai 2014 - 2h27’36

MELESESH TSEGAYE (ETH) 1994 - 2h26’44

2nd Marathon de Barcelone 2017 - 2h26’44

SHEMSU SOFIYA (ETH) 1994 - 2h27’51

6th Marathon de Istanbul 2019 - 2h27’51

2nd10km de Paderborn 2017 - 31’23

2nd 10km du Cape Town 2019 - 32’09

MULISA AYANA (ETH) 1993 - 2h28’02

8th Marathon de Prague 2021 - 2h28’02

6th Marathon de Seville,2019 - 2h28’49

3rd Marathon de Copenhague 2019

1st 10km de Langreo 2019 - 32’46

BERTONE CATHERINE (ITA) 1972 - 2h28’34

6th Marathon de Berlin 2017 - 2h28’34

8th Championnats d’Europe Marathon - Berlin 2018 - 2h30’06

4th Marathon de Prague 2016 - 2h30’19

RUGURU JANET (KEN) 1993 - 70’19

1st Semi Marathon de Tallin 2019 - 70’19

4th 0km de Valenciennes 2019 - 32’38

1st 10km d’Arras 2019 - 2019


1st Semi Marathon de Goteborg 2021 - 70’31


Men race:

KIRWA NICOLAS (KEN) 1994 - 2h05’01

5th Marathon de Milan 2021 - 2h05’01

5th Marathon de Lisbonne 2018 - 2h08’22

5th Marathon de Chuncheon 2019 - 2h10’24

6th Marathon de Madrid 2019 - 2h11’01

ROTICH ELISHA (KEN) 1990 - 2h05’18

3rd Marathon d’Amsterdam 2019 - 2h05’18

2nd Marathon de Seoul 2019 - 2h06’12

10th Marathon de Milan 2021 - 2h06’44

1st Marathon de Eindhoven 2018 - 2h07’32

5th Semi Marathon de Lille 2019 - 60’42

FUFA ABDI (ETH) 1995 - 2h05’57

2nd Marathon de Sienne 2021 - 2h05’57

14th Marathon de Dubai 2020 - 2h07’51

5th Marathon de Shanghai 2018 - 2h09’24

3rd Marathon de Hangzhou 2017 - 2h10'41

KIMURER JOEL (KEN) 1988 - 2h05’19

8th Marathon de Milan 2021 - 2h05’19

2nd Marathon de Abu Dhabi 2019 - 2h06’21

1st Semi Marathon de Valence 2012 - 59’36

1st Marathon de Gongju 2013 - 2h07'48

CHEBOGUT STEPHEN (KEN) 1985 -  2h05’52

1st Marathon d’Eindhoven 2015 - 2h05’52

2nd Marathon de Paris 2017 - 2h06’57

7th Marathon de Amsterdam 2017 - 2h07’30

3rd Marathon de Hambourg 2015 - 2h08’01

1st Semi Marathon de Lille 2015 - 60’19

ABRAHA GEBRETSADIK. (ETH) 1992 - 2h06’23

3rd Marathon d’Amsterdam 2012 - 2h06’23

2nd Marathon de Daegu 2014 - 2h07’06

1st Marathon de Guangzhou 2019 - 2h08’04

5th Marathon de Paris 2016 - 2h08’17

1st Marathon de Prague 2017 - 2h08’47

KIPTUM MIKE (KEN) 1992 - 2h06’22

3rd Marathon de Seoul 2019 - 2h06’22

3rd Marathon de Guangzhou 2019 - 2h08’58

14th Marathon de Milan 2021 - 2h09’08

1st Semi Marathon de Porto 2018 - 60’53

MOGES ASHENAFI (ETH) 1994 - 2h06'12

6th Marathon de Valence 2019 - 2h06’12

8th Semi Marathon de Barcelone 2019 - 61’22

10th Semi Marathon de Barcelone 2020 - 62’15

2nd 10km de Paderborn 2019 - 27’55

2nd 15km du Puy en Velay 2019 - 43'11

YERSSIE BESHA (ETH) 1998 - 2h06’34

11th Marathon de Dubai 2020 - 2h06’34

9th Marathon de Milan 2021 - 2h06’40

3rd Marathon de Chuncheon 2019 - 2h08’37

GACHAGA MORRIS (KEN) 1995 - 2h06’24

7th Marathon d’Amsterdam 2019 - 2h06’24

4th Marathon Schneider Electric de Paris 2019 - 2h07’46

5th Semi Marathon de Ras Al Khaimah 2019 - 59’22

5th Semi Marathon de Ras Al Khaimah 2018 - 59’36

6th Semi Marathon de Manama 2019 - 60’09

KIPSAMBU HILLARY (KEN) 1985 - 2h07’20

9th Marathon d’Amsterdam 2018 - 2h07’20

3rd Marathon de Barcelone 2018 - 2h08’53

12th Marathon dAmsterdam 2017 - 2h09’28

1st Marathon de Kosice 2019 - 2h09’33

9th Marathon Schneider Electric de Paris 2019 - 2h11’53

GETACHEW TSEGAYE (ETH) 1996 - 2h06’50

8th Marathon de Valence 2019 - 2h06’50

4th Marathon de Shanghai 2018 - 2h09’24

1st Marathon d’Izmir 2021 - 2h09’35

LEMA ALEMAYEHU (ETH) 1997 - 2h07’23

9th Marathon de Seville 2020 - 2h07’23

1stMarathon de Leiden 2019 - 2h16’08

KIPYEGO BARSELIUS (KEN) 1993 - 2h07’58

5th Marathon Schneider Electric Paris 2019 - 2h07’58

4th Marathon de Seoul 2018 - 2h08’42

1st Semi Marathon de Usti Nad Labem 2017 - 59’14

2nd Semi Marathon de Prague 2018 - 59’30

KIMUTAI EDWIN (KEN) 1993 - 2h08’15

4th Marathon de Geneve 2021 - 2h08’15

2nd Semi Marathon de Karlovy Vary 2017 - 60’57

CHADHI HASSAN (FRA) 1989 - 2h09’15

22nd Marathon de Valence 2020 - 2h09’15

7th Marathon de Seville 2019 - 2H09’55

12th Marathon de Paris 2017 - 2h10’20

4th Semi Marathon de Paris 2015 - 61'42 

DIDA BONSA (ETH) 1995 - 2h09’04

2nd Marathon de Hengshui 2019 - 2h09’04

1st Marathon de Madrid 2017 - 2h10’16

2nd Marathon de Houston 2020 - 2h10’37

2nd Semi Marathon de Lille 2015 - 60’19

CARVALHO FLORIAN (FRA) 1989 - 2h10’24

34th Marathon de Valence 2020 - 2h10’24

11th Schneider Electric Marathon de Paris 2019 - 2h12’53

27th Championnats du Monde Semi Marathon 2020 - 60’58

4th Harmonie Mutuelle Semi Paris 2021 - 61’05

Champion de France 10000m 2021 - 27’55’'68

DURAND YOHAN (FRA) 1985 - 2h12’27

21st Marathon de Milan 2021 - 2h12’27

Champion de France Semi Marathon 2021 - 63’17

3rd Championnats de France 10km 2021 - 28’32

DEGU ABAYNEH (ETH) 1998 - 59’58

2nd Semi Marathon de Istanbul 2019 - 59’58

7th 10km de Valence 2019 - 27’51

15th Semi Marathon de Copenhague 2018 - 61’01

1st 10km de Valence 2018 - 28’05


11th Championnats du Monde Semi Marathon 2020 - 60’01

4th Semi Marathon de Lisbonne 2019 - 61’08

1st 10km de Chemnitz 2021 - 27’59 


18th Semi Marathon de Barcelone 2020 - 62’45

4th Championnats de France 10km 2021 - 28’36

57th Championnats du Monde Semi Marathon 2020 - 62’58


8th Semi Marathon Nairobi 2020 - 64’30 

(10/14/2021) ⚡AMP
Schneider Electric Paris Marathon

Schneider Electric Paris Marathon

The Schneider Electric Marathon de Paris offers a unique opportunity to make the city yours by participating in one of the most prestigious races over the legendary 42.195 km distance. The Schneider Electric Marathon de Paris is now one of the biggest marathons in the world, as much for the size of its field as the performances of its runners....


Honolulu Marathon President Jim Barahal frustrated at Hawaii Government's COVID-19 stance

Organizers are forging ahead with plans to stage the Honolulu Marathon in December despite Hawaiian Government officials' uncertainty on whether it will be allowed due to ongoing COVID-19 concerns.

While the city is easing pandemic-related restrictions on large events, organisers are reportedly frustrated that neither Hawaii Governor David Ige nor Honolulu Mayor Rick Blangiardi have given clear messages about the future of the race.

It is one of the biggest sporting events in the state and normally draws thousands of participants.

Ige and Blangiardi announced last week that, starting yesterday, restrictions will be eased for road races, outdoor weddings and other events.

This is because of rising vaccination rates and declining coronavirus case numbers.

The 2020 Honolulu Marathon was cancelled due to COVID-19.

In 2019 there were more than 33,000 participants.


Current guidelines allow for road races of up to 500 vaccinated participants, as long as there are staggered starts of groups of 25 runners.

"We are working with the State on plans for expanding capacity for the Honolulu Marathon, which is scheduled for December 12," Blangiardi said, per the Associated Press.

"It has not been officially approved, but if conditions continue to improve I believe the Marathon could operate in a safe manner.

"It would also go a long way in helping with the psychological wellbeing and our resiliency as a community."

Honolulu Marathon President Jim Barahal is disappointed that Ige and Blangiardi have not clearly stated if the event can go ahead or not.

"We have a lot of planning to do to put on a major marathon and I thought it made it more difficult for us," Barahal told Hawaii Public Radio.

The Ironman World Championship triathlon event, usually held in Kailua-Kona, recently announced it is moving the competition from Hawaii to Utah this year because of concerns about COVID-19 restrictions.

That event, along with the Honolulu Marathon, are claimed to usually bring millions of dollars into the state economy.

(10/14/2021) ⚡AMP
by Owen Lloyd
Honolulu Marathon

Honolulu Marathon

The Honolulu Marathon’s scenic course includes spectacular ocean views alongside world-famous Waikiki Beach, and Diamond Head and Koko Head volcanic craters.The terrain is level except for short uphill grades around Diamond Head. ...


How to Prepare For Your Very First Running Event

Ever have the inkling or desire to run a race? Many are drawn to the excitement and challenge of preparing for a running event. Whether you want to tackle your first 5K, upgrade to a 10K or feel inspired to run a marathon, racing is not difficult when you have the right mindset and the proper tools.

“Running any race requires dedication and preparation. You want to go the distance and cross the finish line,” says exercise physiologist Katie Lawton, MEd. “But it’s important to remember that although races are meant to be challenging, they’re also meant to be fun.”

Here are some important steps you can take as you prepare for your event:

1. Make sleep a priority

Try to get at least seven to eight hours of sleep each night during your training. Some people require more than that and some require less, but it’s important to listen to your body’s needs. There’s evidence that shows even a little bit of sleep loss can hinder your athletic performance.

Focus on being well-rested as race day approaches. You’re aiming to be alert and energized on race day.

2. Practice and plan

It doesn’t matter how many miles your race will cover — preparation is the key to conquering any distance, but especially for beginners:

Run several times a week to condition your body. When planning your race training schedule, determine how many days a week you can put aside to run. Work with a coach or find a training plan online that you like. Do some research about the race course and know what your longest training run will be leading up to the race.

Determine ahead of time what your fueling strategies are — do you need an energy gel during the race? What about water or other electrolyte drinks?

Experiment before the race with various types of running clothes and decide what’s most comfortable. Certain fabrics irritate some people’s skin, so know what you’ll plan to race in and make sure it doesn’t cause any discomfort (including your shoes!).

3. Set a goal and a backup goal

You might have a time goal that you’d like to achieve on race day or maybe you’d just like to be able to run the entire time. Unfortunately, things happen on race day that are out of our control. You might not feel your best or the weather may not cooperate. For example, a downpour on the day of the race will slow everyone down. As a result, you might not hit the time you wanted, but you could have a secondary target in mind to work toward.

There are so many things out of your control on race day that you should always have a backup goal. (And yes, sometimes the goal turns into “just finishing,” which is OK too!) 

4. Hydrate before and during the race

As a runner, it’s vital for you to avoid dehydration. In most cases, plain old water is the best way to go, but there’s a big difference between short races and long races. 5K and 10K runners should mainly look at fueling and hydrating before and after the race. Some hydration may be necessary for a 10K during the event, but it will depend on the person. Neither of these shorter races should require a person to consume an energy gel and can simply be fueled by eating the right foods prior to the race. For half and full marathon runners, investigate and find a gel or fuel source that works for you and doesn’t cause GI distress. It’s a good idea to practice hydrating before, during and after long runs. That way, you’ll know what’s necessary on race day.

5. Stay upbeat and positive

You know what they say – attitude is everything! Maintain a positive attitude during your training and leading up to your race. A positive mental attitude can put you on track for success and help you overcome challenging situations. And again, remember – running a race is supposed to be fun! You’re doing something challenging and getting out of your comfort zone, which should make you feel positive and excited!

6. Relax and enjoy the run

Having jitters before a race is common. It’s a normal part of any competition and means you care about your performance and want to do well. Plus, the boost in adrenaline might even help you perform better. Focus on ways to keep yourself calm and relaxed. Maybe that’s listening to music, doing some stretches or focusing on your breathing.

7. Start out slow

Finally, don’t try to set a record in your first mile out. It’s best to pace yourself and follow your strategy for your time goal. Start slowly and gradually increase your stride until you’re settled in your normal training pace.

Get your doctor’s go-ahead first

Before you start training for any road race, it’s a good idea to talk to your doctor. He or she may have some running suggestions that suit your needs and can address any possible limitations you have. They can also refer you to other providers, like a physical therapist, to make sure your form is correct and you’re wearing the proper shoes.

(10/14/2021) ⚡AMP
by Health Essentials

Police are hunting for husband of slain Kenyan runner Agnes Tirop

Kenyan police were on Thursday hunting for the husband of record-breaking runner Agnes Tirop who was stabbed to death in an incident that has shocked her home country and the world of athletics.

Tirop's husband Emmanuel Rotich was named by police as a suspect in the death of the 25-year-old double world championships medalist and Olympian, who has been hailed as a rising star cut short in her prime.

"We are closing in on the manhunt for the killer," Keiyo North police commander Tom Makori told AFP on Thursday, saying police were tracking down Rotich's phone signal.

"The sooner we get him to reveal the circumstance that led to the murder of the young girl, the better for all of us. We are under pressure to catch him."

Tirop's body was found with stab wounds in the bedroom of her home in Iten in western Kenya, a high-altitude training hub for many top-class athletes.

"Murder of a champ," was the front-page headline in Kenya's Daily Nation newspaper.

She was killed just a month after she smashed the women-only 10km world record at an event in Germany, with a time of 30:01, slicing 28 seconds off the previous record.

Tirop was a double world 10,000m bronze medalist and 2015 world cross county champion. She finished fourth in the 5,000m at the Tokyo Olympics this year.

She also made history in 2015 when she became the second-youngest ever gold medallist in the women's cross country championships after Zola Budd.

"Kenya has lost a jewel who was one of the fastest rising athletics giants on the international stage, thanks to her eye-catching performances on the track," Athletics Kenya said in a statement Wednesday.

'So much glory'

Kenyan President Uhuru Kenyatta also paid tribute to the young athlete, who would have turned 26 later this month, and urged the police to track down those behind her death.

"It is unsettling, utterly unfortunate and very sad that we've lost a young and promising athlete who, at a young age of 25 years, she had brought our country so much glory through her exploits on the global athletics stage," he said in a statement.

"It is even more painful that Agnes, a Kenyan hero by all measures, painfully lost her young life through a criminal act perpetuated by selfish and cowardly people," he said.

The US embassy in Nairobi also expressed its condolences, describing Tirop as "a figure of hope for women in sports".

On Saturday, another Kenyan long-distance athlete Hosea Mwok Macharinyang, a member of the country's record-breaking world cross country team, died of what Kenyan athletics officials said was suicide.

Macharinyang, 35, had competed for Kenya in both cross country and 5,000m and 10,000m races.

He won three consecutive titles for Kenya in the World Cross Country Championships from 2006 to 2008.

Kenya is the most successful nation in the cross country championships, having won 49 team and 27 individual titles.

(10/14/2021) ⚡AMP

Countdown to Paris 2024 continues with Kipchoge marathon challenge

Marking 1,000 days to go, runners will set off chasing Kipchoge in a bid to cross the finishing line ahead of the long-distance running great. Up for grabs are spots in the mass participation marathon at Paris 2024. 

Could you outrun back-to-back Olympic gold marathon medallist Eliud Kipchoge?

That’s the challenge being put before runners selected to compete in a pursuit-style race on the Champs-Elysée in Paris later this month.

The event that will also mark 1,000 days to go before the Paris 2024 Olympic Games, will see 2,000 members of the public attempt to run 5km faster than Kenya’s Kipchoge, the only person to have run a sub-two hour marathon time.

Participants will be divided up based on their ability with the slowest setting off first and fastest last. Kipchoge will then start last with a time penalty and attempt to catch whoever he can.

Those who finish the course ahead of reigning Olympic champion will be rewarded with a bib for Paris’ mass-participation marathon penned to take place on the same day, and on the same course, as the Olympic marathon race.

Such an experience will be an Olympic first and is tied to Paris’ ambition to bring the Games closer to the public than ever before.

“I am delighted to be heading to Paris 1,000 days before the start of the Paris 2024 Olympic Games for a truly exceptional challenge,” Kipchoge said.

“Open to all, whatever their level, this unique race is a wonderful image of what running is about: accessible and open to everyone.

"On one of the most beautiful avenues in the world, I challenge you to not let me catch you!”

“I look forward to sharing this moment with you and inspiring you to run, give it your all, push your limits, before we see each other again in 2024.”

(10/14/2021) ⚡AMP
by Chloe Merrell
Paris 2024 Olympic Games

Paris 2024 Olympic Games

For this historic event, the City of Light is thinking big! Visitors will be able to watch events at top sporting venues in Paris and the Paris region, as well as at emblematic monuments in the capital visited by several millions of tourists each year. The promise of exceptional moments to experience in an exceptional setting! A great way to...


You could go from walking to running following these expert tips

What’s the best way to get started? Everyone who wants to begin running asks him- or herself this question. Just lace up your shoes and head out, right? For some, the last run was years ago, and your performance and fitness level are no longer what they used to be. Others may have never tried it before. Running expert and coach Sascha Wingenfeld offers the following tips: “Keep in mind that the first step is always the hardest. Look at your running as a “new start” and give you and your body enough time. You can’t make up for all the things you let slide over the years with one run. A few guidelines can help you avoid beginner’s mistakes and thus achieve your running goal.”


Don’t try to run the whole distance right from the beginning. Start off by breaking up your run into short intervals of running and walking. After that, all you have to do is stick with the plan. “This way you reduce the overall intensity, and minimize the orthopedic stress of your running session,” explains Sascha. Over the course of time, you can lengthen the running parts and shorten the walking breaks until you can run your desired distance without walking. This basic form of interval training is especially beneficial for beginning runners.

Your first few running workouts could look something like the following:

Workout: alternate between 3 min jogging + 2 min walking for a total of 20- 25 min

Workout: alternate between 4 min jogging + 2 min walking for a total of 30 min

Workout: alternate between 5 min jogging + 2 min walking for a total of 30 min

Workout: alternate between 5 min jogging + 1 min walking for a total of 30-40 min

Workout: alternate between 3-5-8-5-3 min jogging + 3 min walking for a total of 40 min

Workout: alternate between 5-8 min jogging + 2 min walking for a total of 40-45 min

Workout: alternate between 8 min jogging + 3 min walking for a total of 45 min

Workout: alternate between 10 min jogging + 2 min walking for a total of 45 min


Many beginning runners tend to start off too fast because of the initial excitement. This often results in many first attempts ending after a few hundred meters. Plus, this can lead to overtraining and fatigue, which usually puts a premature end to any running ambitions. The reason for this is quite simple: People tend to lose interest pretty quickly when things aren’t fun. Therefore, the expert recommends starting off very easy. “Your body needs time and rest to get used to the new stresses and strains of running. Always choose a pace where you can carry on a conversation without gasping for breath, and one that seems too easy and relaxed to you,” suggests Sascha. Increasing your training slowly and giving your body time to adapt to the new demands will lead to long-term success, improved fitness, and better running technique.


Make sure to start off with very short distances. Do you still have energy afterwards? No problem. Just increase the distance a little next session. But don’t overdo it, and remember that the best thing is to start slow. At first, your body needs time to adapt to the new training stimuli. Your heart, muscles, metabolism and circulation have to get used to the new workload. Give your body the time it needs to do this, and plan your training so that you rest and run on alternating days.


Don’t limit your ambitions to running. Especially when starting out, it is a good idea to boost your cardiovascular system through other types of sports. This keeps you working out, and allows you to balance out the muscular and orthopedic stresses of running. Plus, you can really push your body with such a training mix – an excellent complement to your running training.


The first step out the door on your first run is always the hardest. Don’t let it bother you that you don’t know if you are doing everything right. Use your motivation and just get moving! Remember that “running is in your genes.” You can’t do anything wrong – unless you don’t leave the house and start your running program! 

(10/13/2021) ⚡AMP
by Sascha Wingenfeld

Credit Union Cherry Blossom Ten Mile Run Announces Title Sponsorship Extension for Credit Union Miracle Day, Inc.

Organizers of the Credit Union Cherry Blossom Ten Mile Run announced today that Credit Union Miracle Day, Inc. has renewed its title sponsorship of “The Runner’s Rite of Spring®” through 2025, extending a relationship that began in 2002. The 49th running of the race will take place on April 3, 2022.

In making the joint announcement, Race Director Phil Stewart said: "By extending their sponsorship through the 2025 race, Credit Union Miracle Day and its partners, PSCU, CO-OP Financial Services and CUNA Mutual Group, have shown their continuing commitment to serving all of the runners in the Washington, DC Metropolitan area and beyond. It is truly an example of the Credit Union difference that we have enjoyed all the way back to 2002, as have the Children's Miracle Network Hospitals, which have received over $10 million dollars in support over this time."

“The Cherry Blossom Ten Mile Run is an iconic Washington tradition, and we are thrilled that credit unions’ longtime partnership as the title sponsor will continue,” said John Bratsakis, CUMD Chair and President/CEO of the MD|DC Credit Union Association. “For 20 years the race has helped raise funds for our industry’s charity of choice, Children’s Miracle Network Hospitals, and raise awareness about the good credit unions do for their local communities. We look forward to April when hundreds of volunteers and runners, representing credit unions from across the country, will come together again to support children and their families being treated at CMN Hospitals.”

One common thread of the ongoing relationship between the Credit Union Cherry Blossom Ten Mile Run, 5K Run-Walk, Kids’ Run and Credit Union Miracle Day, Inc. involves the very robust fundraising effort for Children’s Miracle Network Hospitals (CMN) by race participants and the sponsoring credit unions and credit union partners. In particular, charity race entrants avoid the lottery by committing to raise at least $500 for the cause. In addition, for the first time, 2021 registrants were given the opportunity to make a donation directly to CMN when entering; they responded generously with an additional $25,000 raised. Details about the 2022 charity race entry procedure will be announced in December shortly before the opening of the entry lottery on Monday, January 3, 2022. (The entry lottery will close at midnight on Sunday, January 16.)

Since 2002, the Credit Union Cherry Blossom Ten Mile Run and 5K Run-Walk have raised over $10 million for Children’s Miracle Network Hospitals, with $180,059 of that total being raised this past year.

About the Credit Union Cherry Blossom Ten Mile:

The Credit Union Cherry Blossom Ten Mile, organized by Cherry Blossom, Inc., a 501c(3) chapter of the Road Runners Club of America, is known as “The Runner’s Rite of Spring®” in the Nation’s Capital. The staging area for the event is on the Washington Monument Grounds, and the course passes in sight of all of the major Washington, DC Memorials. The event serves as a fundraiser for the Children’s Miracle Network Hospitals, a consortium of 170 premier children’s hospitals across North America. About one-third of the funds raised support Washington, DC’s own Children’s National (“Children’s Hospital”). The event also funds the Road Runners Club of America’s “Roads Scholar” program, designed to support up-and-coming U.S. distance running talent.

Credit Union Miracle Day, Inc., a consortium of credit unions and credit union suppliers in partnership with CUNA Mutual Group, PCSU and CO-OP Financial Services, is the title sponsor of the Credit Union Cherry Blossom Ten Mile Run, 5K Run-Walk, and Kids' Run. Presenting sponsors include ASICS, Garmin, MedStar Health; supporting sponsors are E*Trade, Gatorade, Potomac River Running and Suburban Solutions.

The event is a proud member of the PRRO Circuit (, a series of major non-marathon prize money road races in Washington, DC; Spokane, WA; and Utica, NY. The circuit is committed to a drug-free sport and funds drug testing at all circuit events in compliance with the standards of international and U.S. drug testing authorities.

In addition to being sanctioned by USA Track & Field and the Road Runners Club of America, the Credit Union Cherry Blossom Run has earned Gold Level Inspire Certification from the Council for Responsible Sport in recognition of its legacy of commitment to sustainability and thoughtful resource management. To learn more, visit and follow the event on social media @CUCB and #CUCB2021.

About Credit Union Miracle Day:

Credit Union Miracle Day is a partnership of over 100 credit unions, CUSOs and partner organizations united to sponsor the Credit Union Cherry Blossom Ten Mile Run promoting awareness of the credit union difference and benefitting Children’s Miracle Network Hospitals nationwide.

About America's Credit Unions:

Credit unions are financial cooperatives that provide consumers choices for financial services such as checking accounts, investments and loans of all kinds including mortgages. Funds are federally insured, but unlike banks, there are no stockholders at credit unions. Earnings are returned to member-owners in the form of lower loan rates, higher savings rates, low or no-fee products and services. The credit union philosophy of placing members’ needs first is why more than 115 million Americans do their banking at a credit union.

(10/13/2021) ⚡AMP
Cherry Blossom Ten Mile Run

Cherry Blossom Ten Mile Run

The Credit Union Cherry Blossom is known as "The Runner's Rite of Spring" in the Nation's Capital. The staging area for the event is on the Washington Monument Grounds, and the course passes in sight of all of the major Washington, DC Memorials. The event serves as a fundraiser for the Children's Miracle Network Hospitals, a consortium of 170 premier...


Five mobility exercises to add to your warmup

Like it or not, warming up before a run or workout is important. It helps prevent injuries and gets your body prepared to perform at its highest potential. The good news is that warmups don’t have to be long. Even just five to ten minutes of gentle movement and light mobility drills can have your body ready to roll. Try doing these five mobility drills before you set off on your next run and feel the difference.

1.- Karaoke

You may also see this drill called Carioca. This movement is a great way to get your body moving and is a good dynamic stretch to increase your range of movement, as well as blood and oxygen flow to soft tissues prior to your run or workout.

Stand sideways and prepare to move laterally to the left.

At a jogging pace, drive your right knee up and across the front of your body, until your right foot lands on the left side of your left foot.

Bring your left foot back to the starting position, so your feet are shoulder-width apart.

Quickly bring your right foot back behind your body, again planting it on the left side of your left foot.

Bring your left foot back to the starting position again and repeat the entire process in one fluid motion. Move for about 20 meters in one direction, then back, this time driving your left knee over and across your body.

2.- Frankenstein walks

This is a great dynamic stretch for your hamstrings while also getting your hips moving so they’re ready to run.

Stand with your feet hip-width apart. Hold your arms straight out in front of you at shoulder height with your palms facing down.

Begin marching forward. Keep your right leg straight while swinging it forward to create a 90-degree angle with your body. Be sure to keep a straight back and tight core while your do this.

Return your right foot to the ground and repeat the same movement on the left side, continuing to march like this for 20 meters.

3.- Scorpions

This movement helps to loosen up your hips, lower back and hamstrings to avoid injuries.

Lie on your back with your legs straight and your arms stretched out to the sides so that you’re forming a t-shape.

Lift your right leg straight up in the air and drop your entire leg across your body so that your foot touches the ground next to the left side of your body.

Lift your leg back up and return to the starting position, then repeat with the left leg. Continue going back and forth until you’ve done this 10 times on each side.

4.- Front leg swings

Leg swings improve your mobility before a run, without reducing your performance readiness. In other words, they improve the rang of motion you need in order for your joint to move, while still maintaining the tension required to stabilize the joint and produce power when you need it.

Stand with a wall, pole or fence to your right, which you can hold onto for balance.

Keeping your left leg straight, swing it back and forth so that your leg is reach hip height (no higher).

After you’ve completed 10 swings on the left, repeat on the right.

5.- Side leg swings

This exercise is similar to front leg swings, only it works your muscles in a different movement plane.

Stand facing a wall, pole or fence to hold onto for balance.

Hold your right leg slightly in front of you and swing it from side to side, going no higher than hip height.

Once you’ve done 10 swings on the right leg, switch to the left.

(10/13/2021) ⚡AMP
by Brittany Hambleton

Kenya's ex-world record holder Agnes Tirop was found dead in Iten

Kenya's former women's only world record holder in 10km road race Agnes Tirop is dead.

Tirop was found dead in her house on Wednesday morning, in what Athletics Kenya said is a suspected homicide.

Athletics Kenya confirmed the shocking news in a statement.

"Atheltics Kenya are this afternoon distraught to learn about the untimely death of World 10,000 meters bronze medalist Agnes Tirop," AK said.

"Kenya has lost a jewel who was one of the fastest-rising athletics giants on the international stage, thanks to her eye-catching performances on the track... We pray that God may grant strength to family and friends at this difficult time."

By the time of going to press, police officers from the forensics unit in Eldoret had sealed off the home of the athlete, whose decorated performances also includes a World Cross Country title in 2015.

The 25-year-old long distance runner, was part of Team Kenya for the Tokyo Olympics where she finished just outside the medals bracket in fourth behind winner Sifan Hassan of the Netherlands, Hellen Obiri and Ethiopia's Gudaf Tsegay.

Tirop set the new world record in 10km road race after clocking 30:01 during the Adizero Road to Records event in Herzogenaurach, Germany on September 12 this year.

The event saw athletes participate in the men’s and women’s half marathon race, men’s and women’s 10km road race and the 5km road race in both categories.

Tirop, who took the charge in the last two kilometers, managed to shake off her competitors before crossing the line, lowering Morocco's Asmae Leghzaoui previous record of 30:29 set in New York in 2002.

“I’m delighted by my performance because I didn’t expect to run a world record time. This is a good start as we start another season,” said Tirop after the race.

Kenya's Sheila Chepkurui came in second after running 30:17, while Nancy Jelagat completed the podium sweep in 30:50.

Bahrain’s Kalkidan Gezahegne then lowered the mark last week during the Giants Geneva 10km in Geneva, Switzerland, setting a new world record in 29:38 in a race that Tirop was second. Kenya's steeplechase specialist Celliphine Chespol was third.

(10/13/2021) ⚡AMP
by Bernard Rotich

How long should your tempo runs be?

Tempo runs are a staple for runners of every distance, from middle distances to the marathon.

If you are unfamiliar with tempo runs, they should feel ‘easy hard’. Running at a tempo pace for a long duration will build your endurance for those who often struggle in the middle to late stages of a race. But how long should your tempo runs be?

It is important to note that there is a distinct difference between tempo pace and race pace. Your tempo effort should be done at around 80 per cent of your race pace. How do you know if you are going too hard? Simple, if you are unable to talk or respond to a question, then you are going too fast. The easiest way to determine your tempo pace is to add 20 to 30 seconds per kilometer to your current 5K PB.

If you’re training for a 5K or 10K race, your tempo runs should be between 15 to 30 minutes in length. If 15 minutes straight tempo is too hard for you, then break it down into three reps of five minutes at tempo pace with two minutes rest between reps. During tempo runs you want to focus on your breathing and stay relaxed, letting your body adjust to the pace throughout the run. You should feel as if you are running fast, but in control.

If you are training for a half marathon, you should aim for 40- to 45-minute tempo runs. At the start, you may want to break your tempo run down into six to eight reps of five minutes to build your training up to doing a 45-minute straight tempo.

The length of a tempo run for the marathon is unique. A lot of marathoners will piggyback their tempo run on the backend of their long run, to train their bodies while fatigued. A sample of this would be a 28 km long run, starting with 12 km jogging, then 10 to 12 kilometers at tempo pace, followed by a four-kilometer cooldown. Similar to training for the half marathon, you should first try to build up to the duration, so you can eventually run 60 to 90 minutes straight at tempo effort. 

Tempo runs do provide physical benefits, but for many runners, it’s the psychological benefits that are intensified in these runs. The confidence of running so close to race pace, yet continuing to feel in control, gives many runners a boost in confidence.

(10/12/2021) ⚡AMP
by Marley Dickinson

Kenyan Daniel Muindi sets sights on Sanlam Cape Town Marathon title

Three-time Pune Half Marathon champion Daniel Muindi is eyeing his first marathon win at the eighth Sanlam Cape Town Marathon slated October 17 in South Africa.

The local non-bank finance solutions provider Sanlam Kenya announced sponsoring 18 runners this year up from three in 2019.

Speaking on Tuesday in Nairobi, 27-year-old Muindi exuded confidence about being on the podium in the only gold label marathon in Africa after finishing second as a rabbit in 2019.

“My target is to win and improve my personal best to 2:07 from 2:09:25 I registered at the Sanlam Cape Town Marathon when I finished behind my compatriot Edwin Koech. I have been training for four months and I’m in great shape for the race. I know it’s going to be a very competitive race, but I promise to bring wonderful results,” said Muindi while receiving the national flag from the Sanlam Kenya Group CEO Nyamemba Tumbo on Tuesday.

Muindi, who has bagged half marathon titles in Pila, Warsaw and Wroclaw in Poland before, leaves the country on Wednesday.

All other runners from Kenya sponsored by Sanlam are scheduled to fly to Cape Town on Friday morning.

Tumbo noted that other runners were sorting out their travel documents. All runners are required to be fully vaccinated for coronavirus.

He affirmed the company’s commitment towards nurturing sporting talent in the country and enabling the growth of promising athletic careers.

“Kenya is known as the home of champion athletes, and Sanlam Kenya is proud to have these elite athletes representing our beloved country at the eighth edition of the Sanlam Cape Town marathon. We recognise the wholesome power of sports in enabling the progress of society. It supports livelihoods and nurtures talent. This is our promise as Sanlam Kenya, to be the partner to help you get through life. We strive to ensure that we innovate our products and services to serve you throughout all the stages of your life,” he added.

Other members of the Kenyan contingent to the eighth Sanlam Cape Town Marathon are William Yegon, Alex Saekwo, Cosmas Kyeva, Robert Chemosin, Joseph Kachapi, Kenneth Korir, Reuben Kemboi, Eliud Kiptanui, Samwel Maswai, Jonathan Chesoo, Emmanuel Ngatuny, Stella Jepkosgei, Esther Macharia, Chelagat Elizabeth, Joyce Jemutai, Lydia Simiyu, and Lucy Karimi.

Top-three finishers will pocket Sh1.4 million, Sh740,000 and Sh370,000 respectively.

In 2019, Sanlam Kenya sponsored Victor Onditi, Kennedy Ochieng’ and Lorin Otieno.

Tumbo revealed that the Kenyan team are fully-sponsored by the corporate which will cater for their air tickets, accommodation, running gear, meals and an accompanying physiotherapist.

The national team will receive their Covid-19 tests in a 48-hour window before the race.

The marathon will also include two new trail runs of 46km and 22km as well as three virtual runs of 5km, 10km and 21km.

(10/12/2021) ⚡AMP
by Geoffrey Anene & Esther Nyandoro
Cape Town Marathon

Cape Town Marathon

The Sanlam Cape Town Marathon is a City Marathon held in Cape Town, South Africa, which is sponsored by Sanlam, the City of Cape Town and Vital Health Foods. The marathon is held on a fast and flat course, starting and finishing in Green Point, near the Cape Town Stadium. Prior to existing in its current format, the Cape Town...


Study has found that Nike and Asics models are the top performance shoes

A recent study by researchers at Stephen F. Austin State University in Nacogdoches, Tex., compared a number of popular carbon-plated running shoes to determine which models had the biggest effect on running economy (defined as how far and how fast you can run, given the energy available), compared to a traditional racing flat. The study found that Nike Alphafly contributed the greatest improvement to running economy (3.03 per cent). Two other models (Nike Vaporfly 2 and Asics Metaspeed Sky) showed comparable improvements of 2.72 per cent and 2.52 per cent, and these were significantly better than other competitors. The data suggest that the top performance shoes on the market have resulted in an unfair playing field, with Nike and Asics outperforming the other brands.

Over the past year, Nike has been in the driver’s seat of running shoe performance, with Eliud Kipchoge and Brigid Kosgei smashing records wearing Nike shoes. Other top brands have recently produced new models to compete with Nike. The study takes a closer look at the running economy of the top seven carbon-plated shoes on the market and one traditional racing flat.

The shoes were tested by 12 male runners over a sequence of eight one-mile trials. The runners tested the eight shoes on two occasions. On each visit, they each ran in all eight models. All shoes were new at the beginning of the study and had not been run in previously.

Here are the full results:

Nike Alphafly – 3.03 per cent

Nike Vaporfly 2 – 2.72 per cent

Asics Metaspeed Sky – 2.52 per cent

Saucony Endorphin Pro – 1.48 per cent

New Balance RC Elite – 1.37 per cent

Brooks Hyperion Elite 2 – 0.53 per cent

Hoka Rocket X – 0.08 per cent

Asics Hyperspeed (racing flat) – 0.0 per cent

The study found that the New Balance RC Elite and the Saucony Endorphin Pro only improved running economy by 1.5 per cent, which is 10 to 15 seconds of improvement over 5 km compared to a traditional racing flat. The Saucony and New Balance models tested significantly worse than the Asics Metaspeed Sky and both Nike models, which all showed an improvement of greater than 2.5 per cent. 

This disadvantage can translate to 20-30 seconds for a 17 minute 5K runner and four to six minutes for a three-hour marathoner.

While all shoes in the lineup did perform statistically better than the traditional racing flat shoe, three models performed above 1.5 per cent improvement. 

The study also noted that there are only a few differences between performance shoes and traditional racing flats in terms of running mechanics. In racing flats, the ground contact time was greater and the cadence was higher, where in comparison to the Nike Alphafly and Vaporfly 2, and stride length was longer and cadence was lower, on average. 

(10/12/2021) ⚡AMP
by Marley Dickinson

Mary Cain sues Alberto Salazar and Nike for $20 million over alleged abuse

Mary Cain, the promising distance runner whose career fizzled after what she has described as four miserable years at the Nike Oregon Project, has filed a $20 million lawsuit against her former coach, Alberto Salazar, and their employer, Nike.

Cain accused Salazar of emotionally abusing her when she joined the team as a 16-year-old. The lawsuit portrays Salazar as an angry control freak who was obsessed with Cain’s weight and didn’t hesitate to publicly humiliate her about it.

That, she said, took a toll on her physical and mental health. Nike was aware, the lawsuit alleges, but failed to intervene.

Nike did not return messages. Salazar could not be reached but has previously denied abuse allegations, and he has said neither Cain nor her parents had raised concerns while she was part of the program.

In the lawsuit filed Monday in Multnomah County Circuit Court, Cain alleges Salazar on several occasions required her to get on a scale in front of other people and would then criticize her.

“Salazar told her that she was too fat and that her breasts and bottom were too big,” the lawsuit alleges.

Salazar took to policing Cain’s food intake, she said. At times, Cain was so hungry, she said, she stole Clif Bars from teammates.

Cain went to her parents for support. She alleges Salazar eventually tired of the parental interference.

“He prevented Cain from consulting with and relying on her parents, particularly her father, who is a doctor,” said Kristen West McCall, a Portland lawyer representing Cain.

By 2019, Cain says she was deeply depressed, had an eating disorder, generalized anxiety and post-traumatic stress syndrome. She also was cutting herself.

Darren Treasure, Nike’s in-house sports psychology consultant, knew of Cain’s distress, the lawsuit alleges. But he’s accused in the complaint of doing nothing about it, other than to share this “sometimes intimate and confidential information … with Salazar.”

Nike did nothing to intervene, Cain alleges.

“Companies are responsible for the behavior of their managers,” McCall said. “Nike’s job was to ensure that Salazar was not neglecting and abusing the athletes he coached.”

McCall added: “Nike was letting Alberto weight-shame women, objectify their bodies, and ignore their health and wellbeing as part of its culture. This was a systemic and pervasive issue.  And they did it for their own gratification and profit.”

Nike athletes generally sign non-disclosure statements that strictly prohibit them from revealing any sensitive corporate secrets. Cain smashed the Nike code of silence two years ago when The New York Times published her wrenching account of her years at Nike.

Due in part to a protracted series of injuries, Cain never lived up to her superstar-in-the-making expectations. But when she was 16, after a brilliant high school running career, she was a hot commodity in distance running circles.

In 2012, she opted to skip college and go straight to Beaverton to run for Salazar. Salazar, himself a legendary runner, helped found the Nike Oregon Project to make American distance runners competitive with the rest of the world.

Salazar has had some big successes, particularly with Galen Rupp, the Portland kid who has become one of the world’s best marathoners. On Aug. 5, 2012, two Salazar athletes — Mo Farah and Rupp — finished one-two in the 10,000 at the Olympic Games in London.

His program also has  been dogged by allegations that he pushed the use of  performance-enhancing drugs.

The Nike Oregon Project was disbanded in 2019 after the U.S. Anti-Doping Agency accused Salazar of three violations. The agency banned him from the sport for four years.

Salazar appealed to the Court for Arbitration for Sport. Last month, the court upheld Salazar’s ban from the sport and some of USADA’s findings. It ruled that Salazar attempted an “intentional and orchestrated scheme to mislead” anti-doping investigators when he tampered with evidence.

The court reduced the duration of his ban from four to two years.

Salazar added:  “Mary at times struggled to find and maintain her ideal performance and training weight.” Nike added that Cain had requested to be allowed back on the team after she left.

Salazar said this to Sports Illustrated:

My foremost goal as a coach was to promote athletic performance in a manner that supported the good health and well-being of all my athletes. On occasion, I may have made comments that were callous or insensitive over the course of years of helping my athletes through hard training. If any athlete was hurt by any comments that I have made, such an effect was entirely unintended, and I am sorry. I do dispute, however, the notion that any athlete suffered any abuse or gender discrimination while running for the Oregon Project.”

(10/12/2021) ⚡AMP
by Jeff Manning

Nell Rojas was so ready for Boston and ended up sixth setting a PR and finishing first American while Shalane Flanagan finishes her 4th major

The top US woman at the Boston Marathon was Nell Rojas from Boulder, Colo., placing sixth overall in a personal best 2 hours, 27 minutes, 12 seconds. It was her fourth Marathon.

She paced the pack for the first 10 kilometers, which was not part of her plan.

“I was expecting this one to go out fast and to just be able to hang on to the back of the pack,” said Rojas. “I never lead, so that was interesting for me.”

Despite being the top US finisher, Rojas believes she has plenty of room for improvement, citing downhills and staying relaxed in the pack as weaknesses.

“I learned a lot,” said Rojas. “I think that now that I know the course I can alter my training accordingly and run faster next time.”

Rojas who finished ninth at the 2020 Olympic Trials in 2:30:29, ran for the University of Northern Arizona and spent much of her mid-20s focusing on triathlons before transitioning back to distance running in 2018. Before Monday, her personal best in the marathon was 2:28:06.

Rojas is a coach in Boulder, where she developed a running and strength training program for all ages alongside her father, Ric Rojas.

Nell credits her father with being a role model athletically.

“Just growing up with that inspiration, trying to follow in his footsteps has been super helpful,” she said. “He has been my biggest supporter and cheerleader.”

The second American finisher was Elaina Tabb of Allison Park, Pa., She finished 12th in 2:30:33 in her first major marathon. Much of Tabb’s prior experience came in the half-marathon, where she placed 64th in the 2018 World Championships. She finished 24th at the 2021 Olympic Trials in 10,000 meters.

Marblehead native Shalane Flanagan, a former New York City Marathon winner and Olympic 10,000-meter silver medalist, also competed, just one day after running the Chicago Marathon. She placed 33rd on the women’s side in both races, finishing Boston in 2:40:36 and Chicago in 2:46:39. Flanagan retired in 2019 but returned this year in an attempt to run all six majors under three hours.  Her average after running four marathons in 16 days is 2:40:13.   Her time in Berlin (9/26) was 2:38:32 and London (10/3) 2:35:04.  

2018 Boston Marathon champion Desiree Linden placed 16th race with a time of 2:35:25. It wasn’t the performance for Linden hoped for, but she enjoyed the experience on one of her favorite courses.

“I was just excited to get out there,” said Linden. “Yeah, I didn’t have the day that I wanted but it was a pleasure to be back on the course and see the crowds.”

Linden plans to run the New York City Marathon on November 7. Boston was her main focus but is glad to have another race to run.

“It’s nice to have the next one,” said Linden. “To be able to say ‘Hey maybe this one will build and help me get ready for that.’ ”


(10/11/2021) ⚡AMP
Boston Marathon

Boston Marathon

Among the nation’s oldest athletic clubs, the B.A.A. was established in 1887, and, in 1896, more than half of the U.S. Olympic Team at the first modern games was composed of B.A.A. club members. The Olympic Games provided the inspiration for the first Boston Marathon, which culminated the B.A.A. Games on April 19, 1897. John J. McDermott emerged from a...


Kenya´s Diana Kipyogei Wins Boston Marathon Women’s Race

Diana Kipyogei of Kenya pulled away from the pack late in Monday’s 125th Boston Marathon and crossed the finish line with a convincing victory. It is Kipyogei’s first Boston win and first win in a World Major.

Kipyogei broke the tape with an unofficial finish time of 2:24:45. The 27-year-old had only run two other marathons heading into Monday’s race, winning the 2020 Istanbul Marathon and placing third in the 2019 Ljubljani Marathon.

Kipyogei broke away from the pack at the 1:56 mark, and pulled away for good at the 22-mile mark. She crossed the line 24 seconds ahead of 2017 Boston winner Edna Kiplagat, who finished second at 2:25:09. Mary Ngugi (2:25:20) and Monicah Ngige (2:25:32) finished third and fourth, respectively, to give Kenya the top four finishers in the Women’s race.

Nell Rojas of Boulder, Colorado was the top American finisher, placing sixth with an unofficial finish of 2:27:12. Des Linden, who won the Boston Marathon in 2018, finished 17th in the Women’s field with a 02:35:25.

(10/11/2021) ⚡AMP
by CBS Boston
Boston Marathon

Boston Marathon

Among the nation’s oldest athletic clubs, the B.A.A. was established in 1887, and, in 1896, more than half of the U.S. Olympic Team at the first modern games was composed of B.A.A. club members. The Olympic Games provided the inspiration for the first Boston Marathon, which culminated the B.A.A. Games on April 19, 1897. John J. McDermott emerged from a...


Kenyan Benson Kipruto crosses the finish line to win at the125th boston marathon

Kenya’s Benson Kipruto won the pandemic-delayed Boston Marathon on Monday as the race returned from a 30-month absence and moved to the fall for the first time in its 125-year history.

Kipruto waited out an early breakaway by American CJ Albertson and took the lead as the race turned onto Beacon Street at Cleveland Circle. By the time he approached the 1 Mile to Go marker in Kenmore Square, he was in front by 12 seconds.

A winner in Prague and Athens who finished 10th in Boston in 2019, Kipruto finished in 2 hours, 9 minutes, 51 seconds to claim the $150,000 first prize. Lemi Berhanu, the 2016 winner, was second, 46 seconds behind; Anderson was 10th, 1:53 back.

Marcel Hug of Switzerland won the men’s wheelchair race earlier despite making a wrong term in the final mile, finishing the slightly detoured route just seven seconds off his course record in 1:08:11.

Manuela Schär, also from Switzerland, won the women’s wheelchair race in 1:35:21.

Hug, who has raced Boston eight times and has five victories here, cost himself a $50,000 course record bonus when he missed the second-to-last turn, following the lead vehicle instead of turning from Commonwealth Avenue onto Hereford Street.

“The car went straight and I followed the car,” said Hug, who finished second in the Chicago Marathon by 1 second on Sunday. “But it’s my fault. I should go right, but I followed the car.”

With fall foliage replacing the spring daffodils and more masks than mylar blankets, the 125th Boston Marathon at last left Hopkinton for its long-awaited long run to Copley Square.

A rolling start and shrunken field allowed for social distancing on the course, as organizers tried to manage amid a changing COVID-19 pandemic that forced them to cancel the race last year for the first time since the event began in 1897.

“It’s a great feeling to be out on the road,” race director Dave McGillivray said. “Everyone is excited. We’re looking forward to a good day.”

A light rain greeted participants at the Hopkinton Green, where about 30 uniformed members of the Massachusetts National Guard left at 6 a.m. The men’s and women’s wheelchair racers — some of whom completed the 26.2-mile (42.2 km) distance in Chicago a day earlier — left shortly after 8 a.m., followed by the men’s and women’s professional fields.

“We took things for granted before COVID-19. It’s great to get back to the community and it puts things in perspective,” said National Guard Capt. Greg Davis, 39, who was walking with the military group for the fourth time. “This is a historic race, but today is a historic day.”

Kenya’s Lawrence Cherono and Worknesh Degefa of Ethiopia did not return to defend their 2019 titles, but 13 past champions and five Tokyo Paralympic gold medal winners were in the professional fields.

Held annually since a group of Bostonians returned from the 1896 Athens Olympics and decided to stage a marathon of their own, the race has occurred during World Wars and even the 1918 Spanish flu pandemic. But it was first postponed, then canceled last year, then postponed from the spring in 2021.

It’s the first time the event hasn’t been held in April as part of the Patriots’ Day holiday that commemorates the start of the Revolutionary War. To recognize Indigenous Peoples Day, race organizers honored 1936 and ’39 winner Ellison “Tarzan” Brown and three-time runner-up Patti Catalano Dillon, a member of the Mi’kmaq tribe.

To manage the spread of the coronavirus, runners had to show proof that they’re vaccinated or test negative for COVID-19. Organizers also re-engineered the start so runners in the recreational field of more than 18,000 weren’t waiting around in crowded corrals for their wave to begin; instead, once they get off the bus in Hopkinton they can go.

“I love that we’re back to races across the country and the world,” said Doug Flannery, a 56-year-old Illinois resident who was waiting to start his sixth Boston Marathon. “It gives people hope that things are starting to come back.”

Police were visible all along the course as authorities vowed to remain vigilant eight years after the bombings that killed three spectators and maimed hundreds of others on Boylston Street near the Back Bay finish line.

But the crowds lining the course as it wends through eight cities and towns were expected to be smaller. Wellesley College students have been told not to kiss the runners as they pass the school’s iconic “scream tunnel” near the halfway mark.

(10/11/2021) ⚡AMP
by Jimmy Golen
Boston Marathon

Boston Marathon

Among the nation’s oldest athletic clubs, the B.A.A. was established in 1887, and, in 1896, more than half of the U.S. Olympic Team at the first modern games was composed of B.A.A. club members. The Olympic Games provided the inspiration for the first Boston Marathon, which culminated the B.A.A. Games on April 19, 1897. John J. McDermott emerged from a...


Stephen Rathbun and Savannah Boucher Winners of 2021 Boilermaker

The 2021 Boilermaker Road Race signaled a triumphant return to live racing after a 27 month hiatus for the classic, 44-year old Utica road race. Additionally, it was the first version of the race to be run outside of July and did not feature an elite field or prize money.

Nonetheless, the morning featured all of the spirit that runners and spectators have come to expect from the best 15K in the USA, illustrated by an F-16 flyover of the nation’s best post-race party and a helicopter flyover of the 15K start.

Stephen Rathbun, a 29-year old Syracuse native running out of Springfield, New Jersey and representing the Garden State Track Club, won the men’s 15K race with a time of 47:32. Rathbun overtook fellow Syracuse native, Abshir Yerow, around the 5 mile mark and never looked back. Rathbun won comfortably but not easily as he was hotly pursued by Yerow and 38-year old Sam Morse of Camden down the stretch. Ultimately Morse, a local favorite representing the Utica Roadrunners, was able to overtake Yerow for second place while Yerow took third.

Meanwhile, 29-year old Savannah Boucher took the women’s 15K crown with a time of 56:24. Boucher, from Utica suburb New Hartford, New York, is currently running out of San Antonio, Texas.

This marks the first time the Boilermaker has been won by American runners since 1989 and 1991 for the women’s and men’s race respectively.

31-year old fan favorite and Boilermaker staple Herman Garic, of Utica, finally won his Boilermaker men’s wheelchair title with an impressive time of 35:35. After the race, Garic immediately departed to Massachusetts to compete in Monday’s 125th Boston Marathon. Stephanie Woodward, age 33 of Rochester, New York won the women’s wheelchair race. Also in the wheelchair division, Erin Schick of Chester, New York completed the 2021 Sitrin Wheelchair Challenge. By finishing her race in a standard wheelchair, Schick has earned herself a custom-built racing wheelchair.

(10/11/2021) ⚡AMP
by Running USA
Boilermaker 15k

Boilermaker 15k

The Boilermaker 15K is the premier event of Boilermaker Weekend. This world krenowned race is often referred to as the country's best 15K. The Boilermaker 15K is recognized for its entertaining yet challenging course and racing's best post-race party, hosted by the F.X. Matt Brewing Company, featuring Saranac beer and a live concert! With 3 ice and water stops every...


Strengthen these muscles you will avoid leg fatigue

Leg fatigue is one of the many reasons you get tired during a hard run and have to slow down. A group of researchers in the U.K. decided to investigate which leg muscles typically fatigue first, and found that the plantarflexion muscles, which include the muscles in your calves, your ankles and the bottom of your feet, tire faster than the other muscles of the leg.

For this reason, runners should spend some time strengthening these areas to avoid injuries and run longer and faster.

What are the plantar flexors?

There are several muscles that make up your plantar flexors, including (but not limited to) your gastrocnemius (which is the largest muscle in the group and makes up half of your calf), the soleus (which connects the Achilles tendon to your heel) and your plantaris, a long, thin muscle that runs along the back of the leg, which helps flex your ankle and knee. There are also several other deep muscles that connect to your ankles and toes to help flex your toes and feet.

The study

The study, published by the American College of Sports Medicine, assessed 18 male and female middle-distance runners while running hard on the treadmill for three minutes. It found that by the end of the test, the runners’ plantar flexors were contributing less than the other muscles in the leg, forcing the knees to work harder. The researchers concluded that improving the fatigue resistance of the plantar flexors may be beneficial for middle-distance runners.

While this study did not focus specifically on long-distance runners, the findings still apply to people tackling longer runs and races. Strengthing the plantar flexors to increase their fatigue resistance will have a protective effect for your knees, thereby reducing your risk for injuries. Additionally, having stronger legs will help make you more powerful so you can run faster.

Exercises to strengthen your plantar flexors

Toe taps: Stand with your feet hip-width apart, with your hands on your hips, and put one leg out in front of you, keeping your foot on the ground. Tap with your forward foot, keeping your heel on the ground and raising your toes high in the air, then pressing them firmly into the ground. Do this for one to two minutes on each foot.

Ankle rotations: Sit in a chair and use your hands to hold one of your legs slightly off the ground. Rotate your ankle clockwise for about 20-30 seconds, the counter-clockwise for another 20-30 seconds before switching to the other leg. The rotations should be slow and deliberate, and you should be able to feel the stretch on the front of your leg.

Single-leg calf raises: Stand on one leg with the other lifted slightly off the ground. Slowly raise your heel off the ground until you’re standing on your toes, then slowly lower back down. You can use a wall or railing for balance if you need it. Repeat this for 10-15 repetitions on each leg.

Banded foot pulls: Wrap one end of a resistance band around a sturdy object, like the leg of a heavy table. Loop the other around the top of your foot. Sit on the floor with your legs out in front of you, and slide backward until there is no slack in the band. Try to pull the band toward your body using only your foot, hold for a couple of seconds, then slowly return to the starting position. Repeat 10-15 times, on both legs.

Towel crunches: Sit or stand with a towel on the ground at your feet. Keep your heel on the ground and grab the towel with just your toes, pulling it toward your body. Continue doing this until you’ve pulled the entire towel to your foot and repeat on the other foot.

Jump rope: Use a skipping rope to jump for about 1-2 minutes to build strength in your feet and lower legs. Incorporate this into your training two to three times per week.

(10/11/2021) ⚡AMP
by Brittany Hambleton

Ruth Chepngetich went out at world record pace in Chicago

In the first major race in the U.S. since the pandemic began, the American women had their best showing at the Chicago Marathon since 1994 Sunday October 10.  

Ruth Chepngetich of Kenya did it the hardest way possible, but after starting the 2021 Chicago Marathon at a blistering pace, she held on for the win on Sunday, finishing in 2:22:31. Emma Bates and Sara Hall placed second and third, respectively—the first time since 1994 that two American women finished the race in the top three.

Chepngetich, 27, was racing among some of the elite men in the first half of the race, touching a potential 2:11 finish time at one point (the world record is 2:14:04, set by Brigid Kosgei at the 2019 Chicago Marathon). She began to slow right before hitting 13.1 miles in 1:07:34 and faded drastically over the final miles, her slowest 5K split was her final one, 18:15, compared to her first, which was 15:37. It was Chepngetich’s first race in the United States and she was greeted with some steamy midwest conditions—at the start it was 70 degrees with 70 percent humidity.

The victory was a bit of a redemption run for Chepngetich, who dropped out of the Olympic marathon in August.

“The race was good; it was nice,” she said afterward, “but it was tough. To push alone is not easy.”

Bates, 29, executed an opposite race strategy, starting off conservatively and closing the last 10K with her fastest miles. It resulted in a personal best on two levels: her time, 2:24:20, and her first podium finish at a World Marathon Major event. Since placing seventh at the U.S. Olympic Marathon Trials, then fourth in December at the Marathon Project (2:25:40), Bates moved from her base in Idaho to Boulder, Colorado, to join Team Boss, the training group coached by Joe Bosshard.

“I didn’t want to push too much, too soon, and so I went through halfway still feeling really, really good,” Bates said. “And then I was like, ‘Oh crap, I don’t know how far ahead all these women are.’ I was getting a little nervous and I needed to pick it up. I just started slowly and surely just like picking it up, just bit by bit.”

As Bates stepped it up, she was able to catch the U.S.’s Keira D’Amato, who ultimately placed fourth in 2:28:22, and Hall, as well as Vivian Kipligat, who had spent most of the race in second place but finished fifth in 2:29:14.

“Having all those people lining the streets again just really gave me the energy to press on and really pick up my legs faster,” said Bates, who is now the ninth-fastest American woman at the 26.2-mile distance.

It was the first major marathon held in the U.S. since the pandemic shut most events down for the past 19 months. The 2021 Boston Marathon, delayed from its typical April date, will also go off on Monday.

Hall, 38, who lives in Flagstaff, Arizona, was able to compete at an impressive level through the pandemic, becoming the second-fastest American woman in history when she finished the Marathon Project in 2:20:32. She had originally planned to go for the American record on Sunday, but changed her objectives because of the weather. Deena Kastor keeps that title for now, running 2:19:36 at the 2006 London Marathon.

It was Hall’s second top-three finish at a World Marathon Major event—she placed second at the 2020 London Marathon, out-sprinting Chepngetich in the final meters of that elite-only race around Buckingham Palace. On Sunday Hall said she thought she had started the race at a conservative pace (she went through the halfway point in 1:11:37) but the humidity caught up with her over the second half. Still, she said she’s “in the best shape of my life” and will continue pursue that record if the opportunity presents itself—it’s a matter of having the fitness on the right day with the right conditions.

“I’m really excited to have a chance to go for [the American record] sometime. I knew today wasn’t going to be the day to do that,” Hall said. “I would have had to be in sub-2:18 shape to try for that today, maybe even faster. It’s going to take preparation meeting opportunity…hopefully in the near future I’ll get a stab at that.”

With all six major marathon events being held within a short window this season, the elite fields were spread thin between them, giving the American women a chance to showcase their talent in Chicago, placing seven in the top 10.

Chepngetich wins $55,000 for first place, while Bates takes home $45,000 for second place, Hall banks $35,000 for third, and D’Amato wins $25,000 for placing fourth.

(10/10/2021) ⚡AMP
by Erin Strout (Women’s Running)
Bank of America Chicago

Bank of America Chicago

Running the Bank of America Chicago Marathon is the pinnacle of achievement for elite athletes and everyday runners alike. On race day, runners from all 50 states and more than 100 countries will set out to accomplish a personal dream by reaching the finish line in Grant Park. The Bank of America Chicago Marathon is known for its flat and...


Next up is the Boston Marathon and here is everything you need to know

Wow,  so many big time marathons being held over just a few weeks.  Next up is the Boston Marathon.

This year’s race on October 11 will be the first fall edition of the Boston Marathon, and first time the race is held outside of its traditional Patriots’ Day date in April. Due to the coronavirus pandemic, the race was postponed from its usual third-Monday-in-April date to October 11. This will be the first in-person Boston Marathon in 910 days, as the 2020 edition was held as a virtual experience in September, 2020. This year’s race falls on October 11, which is International Day of the Girl and also increasingly recognized as Indigenous Peoples’ Day in cities and towns along the marathon route.

Here is everything you need to know:


18,252 total entrants of the in-person 125th Boston Marathon

3,492 entrants from Massachusetts 

16,441 entrants residing in the United States of America 

104 countries represented by participants in the Boston Marathon

All 50 U.S. states represented by participants in the Boston Marathon

Youngest entrants: 18 years old, Enchee Xu, Conor Beswick, Rachel Calderone, and Angel Robles, all of Massachusetts

Oldest entrant: 84 years old, Volkert Bobeldijk of Canada

28,612 total entrants of the Virtual 125th Boston Marathon (October 8-10)


This year’s field size has been reduced by 36% compared to recent years (from 31,500 entrants to 20,000) 

In an effort to enhance social distancing and minimize wait times, Athletes’ Village has been eliminated in Hopkinton this year and a rolling start has been introduced for the first time in race history.

95% of all Boston Marathon volunteers are vaccinated.

100% of Boston Marathon medical volunteers are vaccinated. 

All participants are required to provide proof of a WHO-recognized vaccination OR a produce a negative COVID-19 test within 72 hours of bus loading. 

A health and safety bracelet will be provided after proof of vaccination or negative COVID-19 test results are verified. The bracelet must be worn throughout race weekend and through the finish line. 

Masks are required indoors, on event transportation, and within the start area until participants cross the starting line. 


$876,500 in prize money will be awarded to top finishers by principal sponsor John Hancock. Included among the prize awards is $27,500 for Para Athletes. 

8,500 B.A.A. volunteers will contribute to this year’s Boston Marathon and race related events

26.2 miles (26 miles and 385 yards; 42.195 kilometers) will be run through eight cities and towns (Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline, and Boston)

An estimated $20 million (USD) will be raised through the 125th Boston Marathon for charities as part of the B.A.A.’s Boston Marathon Official Charity Program and the John Hancock Non-Profit Program


13 Boston Marathon champions will be competing as part of the John Hancock Professional Athlete Team: Des Linden (USA/MI), Geoffrey Kirui (KEN), Edna Kiplagat (KEN), Lemi Berhanu (ETH), Lelisa Desisa (ETH), Atsede Baysa (ETH), Caroline Rotich (KEN), Daniel Romanchuk (USA/IL/Won the Chicago Marathon on Sunday), Manuela Schär (SUI), Marcel Hug (SUI), Tatyana McFadden (USA/MD/Won the Chicago Marathon on Sunday), Ernst van Dyk (RSA), and Joshua Cassidy (CAN). Additionally, 1968 winner Amby Burfoot will be running and serving as an official starter in Hopkinton.

Five 2020 Tokyo Paralympic gold medalists will be competing in Boston: reigning men’s wheelchair champion Daniel Romanchuk (gold in the 400m); two-time Boston winner and wheelchair course record holder Marcel Hug (800m, 1500m, 5000m, marathon); reigning women’s wheelchair champion and course record holder Manuela Schär (400m, 800m); five-time winner Tatyana McFadden (4x100m Universal Relay); and Japan’s Misato Michishita (T12 marathon).

Danica Patrick, NASCAR and Indy Car driver, will run for the Matt Light Foundation

James Develin, former New England Patriots fullback and Super Bowl champion, will run as part of the Joe Andruzzi Foundation 

Chris Nikic, the ESPY-award winning Ironman triathlete who in 2020 became the first person with Down syndrome to finish an Ironman triathlon, will race his first Boston Marathon.

Brian d’Arcy James, Broadway star in Shrek the Musical and Hamilton and actor in Spotlight, will race his first Boston Marathon. 

Ceremonial 125th Boston Marathon Grand Marshals include Boston Marathon champions Sara Mae Berman, Bill Rodgers, Joan Benoit Samuelson, Jack Fultz, and Meb Keflezighi, as well as healthcare workers from members of the Boston Marathon Official Charity Program and John Hancock Non-Profit Program. Frontline workers being honored include Meg Femino of Beth Israel Lahey Health; Martha Kaniaru of Spaulding Rehabilitation; Loren Aiello of Boston Children’s Hospital; Eric Goralnick of Brigham and Women’s Hospital; Christopher S. Lathan of Dana-Farber Cancer Institute; Mark Mullins of Tufts Medical Center; Anely Lopes of Boston Medical Center; and Susan Wilcox of Massachusetts General Hospital. The Grand Marshals will be driven the entire 26.2 miles in two Boston DUCK Boats, Back Bay Bertha and Catie Copley.

(10/10/2021) ⚡AMP
by BAA
Boston Marathon

Boston Marathon

Among the nation’s oldest athletic clubs, the B.A.A. was established in 1887, and, in 1896, more than half of the U.S. Olympic Team at the first modern games was composed of B.A.A. club members. The Olympic Games provided the inspiration for the first Boston Marathon, which culminated the B.A.A. Games on April 19, 1897. John J. McDermott emerged from a...


Ruth Chepngetich Marks First US Race With First-Place Finish in Chicago Marathon

Ruth Chepngetich marked her first appearance racing in the U.S. with a huge victory at the 2021 Bank of America Chicago Marathon.

After dropping out of the Olympic Marathon in August due to an injury, Kenya’s Ruth Chepngetich, 27, came to the Chicago Marathon eager for a victory.

She blasted off at world record pace, running 15:37 for the first 5K and dropping her male pacer, Johnny Rutford, by around mile 8.5. But by mile 10, she'd slowed dramatically. Still—despite running much of the race alone and clocking a 5:53 mile between miles 23 to 24—she’d banked enough of a lead to hang on for the victory, crossing the line in 2:22:31

Since the Kenyan sensation made her marathon debut in 2017, she has finished in the top three of every race she has completed and Chicago was no different.

Taking an early lead in the race, Chepngetich beat out American competitors Emma Bates and Sara Hall and crossed the finish line well ahead of the rest of the elite women's field.

Chicago marks just the latest in a series of wins for Chepngetich, who also won in Dubai, Istanbul (twice), and at the 2019 IAAF World Championships. But it also marks a big return after a disappointing performance in the Tokyo Olympics.

While she went into the Olympics as the favorite for gold, she struggled during the race and dropped out around the 30K mark, her first DNF at the marathon distance.

Chepngetich holds a marathon personal best of 2:17:08, making her the fourth fastest woman in history.

“I have never raced in the States and making my debut in such a great race like the Bank of America Chicago Marathon is more than a dream to me,” said Chepngetich. “I will give all myself trying to run as fast as possible. The presence of such a wonderful elite field will boost me.”

Shalane Flanagan finishes 25th in the women's race at the #ChicagoMarathon in 2:46:39. Now she has less than 22 hours to get to the starting line of the #BostonMarathon. Her times so far: Berlin, 9/26, 2:38:32 London, 10/3, 2:35:04 Chicago, 10/10, 2:46:39


(10/10/2021) ⚡AMP
Bank of America Chicago

Bank of America Chicago

Running the Bank of America Chicago Marathon is the pinnacle of achievement for elite athletes and everyday runners alike. On race day, runners from all 50 states and more than 100 countries will set out to accomplish a personal dream by reaching the finish line in Grant Park. The Bank of America Chicago Marathon is known for its flat and...


Seifu Tura Makes a Massive Comeback With 2021 Chicago Marathon Win

After finishing sixth in 2019, Seifu Tura came back in a huge way at the 2021 Bank of America Chicago Marathon, beating out former champion Galen Rupp to claim his first major marathon victory.

Tura, of Ethiopia, set a personal best in Milan, 2:04:29, earlier this year to finish fourth. Now, he can add a Chicago Marathon victory to his list as he stands atop the podium.

Tura started competing for Ethiopia as a youth competitor on the track, primarily focused on the 3000m and 5000m. He moved to the roads in 2017 and experienced immediate success, landing on the podium in Seoul in second place in his 42K debut (2:09:26). He ran three marathons in 2018, winning in both Milan and Shanghai, and finishing seventh in Dubai. 

Chicago marks his first major marathon win. Tura, a 24-year-old from Ethiopia, completed the 26.2-mile course in an official time of 02:06:12, beating out Galen Rupp, who finished closed behind with an official time of 02:06:35.

Chepngetich took the women’s race, finishing in 2:22:31. Emma Bates of the U.S. was second at 2:24:20.

Around 35,000 runners competed in Sunday’s 26.2-mile event. Organizers canceled last year’s race due to health concerns for runners, spectators and volunteers. Registered participants had to provide either proof of a COVID-19 vaccination or negative test results.

(10/10/2021) ⚡AMP

How to cope with long-term injury

The benefits associated with running, like any regular exercise, are well publicised, but what about when the sport is no longer an option, when long-term injury has meant running can no longer provide that outlet from your everyday stresses and strains?

Here are some pieces of advice if ever you find yourself with an extended period on the sidelines.

Accept that you will feel down

It is often said that keeping positive is a crucial part of recovery but it’s naïve to think you won’t have your ups and downs. People run for many different reasons but a big one is how it makes you feel: more confident, sleeping better, even happier. When you lose that, it will take anyone time to adjust.

Feeling low and losing that spring in your step are all perfectly normal responses to injury and when they come along don’t beat yourself up for losing that positivity. Watch a film, eat some nice food and accept that there are moments when you will feel glum. They might last longer than you expect but there is no weakness in some self-pity.

Don’t be afraid to talk to people about how you feel

After any major injury, people will often find themselves surrounded by those closest to them – friends and family concerned for the wellbeing of their loved one.

It can be quite humbling to have the support of your loved ones and that helps with the positivity.

But over time, there can be the tendency to think that you don’t want to burden others with something as trivial in your head as an injury or how it is making you feel.

What you will find, however, is that those that first helped you will invariably still want to help you down the line. Chatting to them and telling them what is occupying your mind is a healthy way of coming to terms with your injury. Try not to bottle up your feelings until it’s too late. You’ll probably find this can be more upsetting to your loved ones than actually speaking to them in the first place.

Don’t suffer in silence, speak to those that care for you. If it doesn’t make you feel better, there is no weakness in seeking professional help, too.

Find something else to focus on

Athletes are often very passionate people and taking away a pursuit can provide a big gap in one’s day-to-day life. But flip it over and you may find yourself with a whole lot of new free time. How you spend that may even open a new exciting chapter in your life.

It can be anything that takes your fancy, from a new exercise that forms part of your rehab routine like swimming or cycling, to completely new and unrelated pursuits such as writing, reading or music. Find something else that excites you and can occupy some of that passion. It will help you pass the time and give you something to look forward to besides your return to the sport.

Allow yourself the opportunity to re-evaluate your relationship with the sport

If running or athletics has played a big part in your life and defines who you are, losing that identity can be a very difficult and daunting reality.

But having no option but to think of a life without athletics can be a blessing in disguise. Ask yourself: why do I love to run, throw or jump? What did I get out of the sport and was that always healthy?

Doing so will mean when you do come back to the sport, you will have a better understanding of exactly why you do it. It will also enable you to spot the warning signs should a passion ever become something unhealthy. 

Take it day by day and celebrate the little wins

At the start of your recovery process, try to find motivation in the things you can do, the slight improvements from day to day along the road of getting better.

Over time, however, it can be easy to think about all the things you cannot do, rather than the things you increasingly can. This is a perfectly normal thing to think, but it doesn’t help. Think instead about what you have done today that puts you in a better position than when you woke up. Have you done your physio? Have you given your body the sleep and food it needs?

And if for whatever reason life gets in the way, don’t worry about it. It is a long road and everyone has their stumbling blocks along the way.

The road ro recovery can be long and hard, but remember: there is light at the end of the tunnel.

A long-term injury is a horrible thing to endure but it also provides an opportunity. A few years down the line you might even look back and think you are all the stronger for it.

(10/10/2021) ⚡AMP
by George Mallett (World Athletics)

Boston Marathon ironman Ben Beach eyeing extension of streak

Ben Beach has experienced a little bit of everything while running in a record 53 consecutive Boston Marathons.

He has navigated minor hurdles, like New Englands unpredictable spring weather patterns. He has experienced personal challenges, like confronting his 2002 diagnosis for dystonia, a movement disorder that causes involuntary and uncontrollable muscle contractions and cramping.

Hes also had his spirit tested, having still been on the course during the 2013 bombing, and then having to plot his own course near his suburban home in Maryland for last years virtual edition of race after the in-person event was canceled for the first time since 1897.

The 72-year-old Beach is still going strong as he prepares to run in the first autumn edition in the races history.

I know there are certain imponderables this time. So, its a bit of an uncertainty, I guess, Beach said.

The current ironman of the famed race, Beach is one of just 104 people to have made at least 25 consecutive trips down the 26.2-mile route from the starting line in Hopkinton to the finish in downtown Boston. Only 11 people have active streaks of least 40.

Keeping those streaks alive isnt as easy as it used to be either.

Beginning with the 2017 edition of the race, only participants who completed the course before the official clock cutoff at six hours qualify to have the continuation of their streaks recognized by the Boston Athletic Association.

Beach finished in just under six hours each year from 2012 to 2018. He then crossed the line in 6:05:35 in 2019. But because runners have six hours from the time the last official starter in the final wave crosses the start line, theres about a half-hour cushion above six hours to make it under the cutoff.

He finished in 5:24 running virtually last year. His course started in Maryland, where he first met his wife, Carol, at a race, and then snaked down to Washington's Rock Creek Park, over into Virginia and back into the capital.

Beach is hoping a fall event can help him stay in front of the six-hour barrier. He has run fall marathons before and prefers training from July to October as opposed to the colder months leading up to the normal April start for the Boston race.

And another factor will be leaves, he said. There may be more shade on the course on Monday than there normally is.

Every little bit helps for a runner far removed from the 18-year-old college kid who first took on the marathon in 1968.

I think itll be interesting to to run it in October up there. So Im kind of curious," he said.

Beach acknowledges that hes starting to feel his age more with each passing year. But hes trying not to let things like having a little more trouble hearing these days deter him from making his annual pilgrimages to Boston.

He typically has a dinner the night before the race with about 40 family members and friends. Pandemic precautions have reduced that group to just six. His in-person cheering section on Monday will be his son, Carter.

Beach will have other motivations, though.

While hes already set the standard for the most consecutive Boston Marathons, he is in striking distance of John A. Kelleys mark of 58 completed runs down the course over seven decades.

Beach would be 76 years old if he tied Kelley and could break the record at age 77 in 2026.

It nothing else, he says, its a carrot for him to chase.

Im increasingly conscious of how large those numbers are. And theyre still out there, Beach said. You could look and say, Well, geez, Bens pretty close. And yeah, thats true. But boy, each one is a challenge and probably more so each year as I get older. So, still working on it.

(10/10/2021) ⚡AMP

Brighton marathon organisers apologise to runners after making course ‘too long’

The event was 568m too long 

Runners who took on the Brighton Marathon nearly went the extra mile - after organisers said the course was too long.

Sunday’s 26.2 mile event started at Preston Park in the city and finished near the Brighton Pier with Neil McClements crossing the line first in two hours and 33 minutes.

But organisers later said there had been a mistake with the course measurement.

In a statement on Facebook, they said: “We would like to apologise to our marathon participants that the course today has measured 568m too long.

“We are wholly disappointed that this has affected our runners & hope that it hasn’t marred the experience, at what has been a fantastic comeback event after 18 months.”

Many of the replies to the post made light of the situation, with some suggesting they had just finished their first ultramarathon - a catch-all term for races longer than marathon distance.

(10/09/2021) ⚡AMP

Man dies while competing in grueling, multi-day race across the Sahara Desert

An unnamed competitor in the 2021 Marathon des Sables died on Monday, marking the third fatality in the race's 35-year history.

Known as one of the most difficult footraces in the world, the Marathon des Sables takes place each year in Southern Morocco's Sahara Desert. The race covers approximately 250 kilometers (about 155 miles) over a period of about seven days.

Because it exceeds the traditional marathon distance of 26.2 miles, the Marathon des Sables qualifies as an "ultramarathon." The level of prolonged exertion to complete an ultramarathon, particularly when combined with extreme environmental conditions, can take a severe toll on one's body, causing potentially dangerous physical and psychological issues.

The Marathon des Sables reported the tragic incident on Monday, noting that the competitor suffered "cardiac arrest in the dunes of Merzouga" following "a fainting spell."

They added that the man was "in his early 50's and had fulfilled all the medical requirements for the race." He had already completed the first stage of the competition "without the need for medical assistance" at the time of the incident.

"After he collapsed, he was immediately rescued by two other competitors who are also doctors, who triggered the SOS button on his beacon and started the heart massage protocol," said officials from the event.

The Marathon des Sables Medical Director arrived at the site "within minutes by helicopter and took over from the participants." However, despite "45 minutes of resuscitation," the competitor was pronounced dead by medical staff.

The man's identity has been kept secret "out of respect" for his family, who has reportedly been informed of his passing.

Following the incident, Race Director Patrick Bauer broke the news to participants, leaving "staff and competitors...extremely affected."

While the race is planned to continue despite the tragedy, competitors will participate in a minute of silence before the beginning of the third stage.

As noted by The Conversation, ultra-endurance activities put a range of stresses on the body, physically and psychologically. "As growing numbers of competitors look to push themselves to their absolute limit, and [organizers] seek new challenges to enable them to do so, there is always going to be some risk," wrote the publication.

However, "the main cause of death during actually sudden cardiac death." Consisting of 43 percent of ultramarathon deaths, these cardiac arrests are usually sustained by those with unknown heart conditions.

Other potential dangers include environmental conditions, psychological stress, sleep deprivation, water and sodium loss and tissue damage.

In order to participate in the Marathon des Sables, competitors must provide "a medical certificate issued by the organization stating their ability to participate and a resting ECG report." Throughout the race, each individual is responsible for providing and carrying their own food, sleeping equipment, and other gear.

(10/09/2021) ⚡AMP
by Newsweek

Kenya’s Reuben Kipyego and Ruth Chepngetich will target Chicago Marathon crowns

Reuben Kipyego and Ruth Chepngetich head the fields for the Bank of America Chicago Marathon on Sunday (10), with Sara Hall and Galen Rupp leading US hopes at the World Athletics Elite Platinum Label road race.

After action in Berlin and London in recent weeks, Chicago is the next race in a busy period of major marathons and the Boston event follows just one day later. The weather in Chicago looks set to be warm, with temperatures of around 21°C expected for the start of the elite races at 7:30am local time.

The last edition of the Chicago Marathon in 2019 saw a world record fall as Kenya’s Brigid Kosgei clocked 2:14:04 to take 81 seconds from Paula Radcliffe’s 2003 mark. This time her compatriots Chepngetich, who won the 2019 world title, and Vivian Kiplagat are among the athletes in the spotlight.

Chepngetich sits fourth on the women’s marathon all-time list thanks to the 2:17:08 PB she set when winning in Dubai in 2019 and she ran a world half marathon record in Istanbul in April with 1:04:02. The 27-year-old was unable to finish the Olympic marathon in Tokyo but is looking forward to her US debut race in Chicago.

“I have never raced in the States and making my debut in such a great race like the Bank of America Chicago Marathon is more than a dream to me,” she said. “I will give all myself trying to run as fast as possible.”

Hall will be among those looking to challenge her. The US athlete beat Chepngetich at last year’s London Marathon, as the pair finished second and third respectively behind Kosgei, and Hall went on to run a PB of 2:20:32 in Arizona a couple of months later. Now she has her eye on Deena Kastor’s 2:19:36 US record, should the conditions allow.

“When I thought about where I wanted to chase the American record, I thought it would be more exciting to do it at home, in the US, and Chicago is such an epic race,” she said.

The other sub-2:25 women in the field are Kiplagat, the USA’s Keira D'Amato and Ethiopia’s Meseret Belete. Kiplagat, who ran her marathon PB of 2:21:11 in 2019, clocked 2:39:18 in Eldoret in June but showed her current form with a personal best performance in the half marathon of 1:06:07 in Copenhagen last month. Like Hall, D'Amato also ran a PB in Arizona in December, clocking 2:22:56, while 22-year-old Belete – who was sixth at the 2018 World Half Marathon Championships and ran a world U20 best of 1:07:51 later that year – has a marathon PB of 2:24:54 set when finishing fourth in Houston last year.

Among those joining them on the start line will be the USA’s Emma Bates, Diane Nukuri and Lindsay Flanagan.

Kipyego ready to turn up the heat

With his PB of 2:03:55 set at the Milan Marathon in May, Kipyego goes into the Chicago race as the second fastest man in 2021. The 25-year-old made his marathon debut in Buenos Aires in 2019, clocking 2:05:18, and later that year he improved to 2:04:40 to win in Abu Dhabi, despite having started the race as a pacemaker. He also seems unfazed by the warmer than expected temperatures, simply replying: ‘No problem’ at the pre-race press conference when asked about the weather.

Ethiopia’s Seifu Tura, meanwhile, explained how he is not as comfortable in the heat but he will go into the race looking to build on the 2:04:29 PB he set when finishing fourth in that same Milan Marathon in May. He also has experience of the Chicago event, having finished sixth in 2019 in 2:08:35.

Rupp leads US hopes as the 2016 Olympic bronze medallist returns to action after his eighth place in the Tokyo Olympic marathon nine weeks ago and third-place finish in the Great North Run half marathon in 1:01:52 last month. Eighth fastest among the entries, his PB of 2:06:07 was set in Prague in 2018 but he will be looking to regain the crown he claimed in 2017.

Kenya’s Dickson Chumba is also a former Chicago winner, having triumphed in 2015, and he set his PB of 2:04:32 in the same city the year before that. The fourth sub-2:05 runner in the field is Kengo Suzuki, who broke the Japanese record with his 2:04:56 to win the Lake Biwa Marathon in February.

Kenya’s Eric Kiptanui is also one to watch. Having helped to pace world record-holder Eliud Kipchoge in the past, the 58:42 half marathon runner made his own marathon debut last year and improved to 2:05:47 to win in Siena in April. 

“I was so happy to run 2:06 for my first marathon,” he told NN Running Team. “What it proved to me was, yes, I was in good shape but that I had the mentality to perform over the marathon distance.” Looking ahead to Chicago, he added: “I aim to run 2:03/2:04 but my first priority is to win the race."

Ethiopia’s Chalu Deso and Shifera Tamru have respective bests of 2:04:53 and 2:05:18, while Ian Butler, who is coached by former world record-holder Steve Jones and balances his running with his job as a teacher, is the second-fastest US runner in the field with a PB of 2:09:45 set in Arizona last year.

(10/09/2021) ⚡AMP
by Jess Whittington for World Athletics
Bank of America Chicago

Bank of America Chicago

Running the Bank of America Chicago Marathon is the pinnacle of achievement for elite athletes and everyday runners alike. On race day, runners from all 50 states and more than 100 countries will set out to accomplish a personal dream by reaching the finish line in Grant Park. The Bank of America Chicago Marathon is known for its flat and...


Kenyan Geoffrey Kirui looks to upstage opponents in Boston

Former Boston Marathon Geoffrey Kirui is hopeful of pulling another surprise when he lines up for the 2021 Boston Marathon on Monday.

Boston Marathon, the fourth race in the Abott World Marathon Majors series, shall be held a day after Sunday’s Chicago Marathon, has attracted a good number of participants in the elite field.

Kirui, who won the 2017 Boston Marathon, is happy to get back to competition, having been idle for more than a year following the suspension of sporting activities due to the Coronavirus pandemic.

“Participating the 2021 Boston Marathon again brings good memories for me. I love the course. I have been training for a long period of time with no opportunity to compete due to the Covid-19 pandemic but I’m happy I will be running on Sunday,” Kirui, who has a personal best time of 2 hours, 06 minutes and 27 seconds,  told Nation Sport early this week in Eldoret before flying out to the USA.

He said having been out of competition for a long time puts him in a tricky situation because on Sunday,  he will come up against strong opponents.

“I want to run my best time in Boston. We have been out of competition for a long period and it’s really difficult to gauge how strong the field will be when we line up for the race. I just want to run well and be in the podium at the end of the day,” Kirui, who belongs to the Global Sports Communication, said.

He has been training at both Keringet in Nakuru County and at Kaptagat in Elgeyo Marakwet County. He counts himself lucky to be enjoying unfettered access to a physiotherapist attached tothe Global Sports Communication.

“In some occasions, I normally join my training mates Eliud Kipchoge and others at Kaptagat, and they push me to the limit. The camp also has a full-time physiotherapist which is good for an athlete especially when one is preparing for a race,” said Kirui.

His last race was the 2019 Boston Marathon. He finished 14th in the race, something he is keen to improve this year.

He has good memories of the 2017 edition of the race which he won against a strong team in a time of 2:09:37 which earned him a ticket to represent Kenya at the 2017 World Athletics Championships in London. Kirui went on to win gold for Kenya in the English capital.

In 2018, his bid to retain the Boston Marathon title went up in flames. He timed 2:18:53 to finish second behind Japan’s Yuki Kawauchi (2:15:58) in bad weather.

(10/09/2021) ⚡AMP
by Bernard Rotich
Boston Marathon

Boston Marathon

Among the nation’s oldest athletic clubs, the B.A.A. was established in 1887, and, in 1896, more than half of the U.S. Olympic Team at the first modern games was composed of B.A.A. club members. The Olympic Games provided the inspiration for the first Boston Marathon, which culminated the B.A.A. Games on April 19, 1897. John J. McDermott emerged from a...


A team of Canadian runners is running to Chicago for the Chicago Marathon

With the U.S. land borders closed to automobiles, 12 runners are on their way by foot from Toronto to Chicago for the 2021 Chicago Marathon this Sunday.

On Tuesday, Oct. 5, the group of runners departed from the base of the CN Tower at dawn. They plan to travel 850 km to Chicago over three days and three nights. Their adventure is a non-stop ultra-relay, consisting of 83 legs, where each runner will have to cover between eight and 13 kilometres each leg

This run was orchestrated by Lululemon ambassador Quinton Jacobs, who made a similar journey from Toronto to New York in 2019. After completing New York, Jacobs approached his friend Anoke Dunston with an epic proposition to run to the 2020 Chicago Marathon. Unfortunately, due to the pandemic, they had to postpone their journey until 2021. Still, with the U.S. land borders closed to automobiles, it has created a logistical flurry for the group. 

The two friends rounded up four Canadians and six Americans to join them on their Escape to Chicago challenge. “We have one RV, two support vehicles and a Sprinter van,” says Jacobs. “When Anoke and I reach London, Ont., we will drive back to Toronto’s Pearson airport to meet our American contingent travelling with us now in Detriot.”

When the group reaches Detriot, they have another van waiting for them to get the group to Chicago. “The pandemic has been a hiccup in the planning of our event, but we are making it work,” says Dunston.

Jacobs was first inspired to start this challenge by a run to Montreal, which he did with friends a few years ago. “We built this challenge around vibes, and to put a spotlight on the people who are leaders in our community,” says Jacobs. “Our goal is to raise money for charity and showcase our team of inspiring people doing inspiring things.”

Lululemon has sponsored their run and invited the Toronto, Detriot and Chicago running communities to join in on cheering the Escape to Chicago team during their journey – hosting run celebration parties at the stores as the runners pass through each major city.

The group is completing this challenge in support of the St. Felix Centre, a non-profit organization supporting homelessness and food insecurity in Toronto. They are also fundraising for local kids’ charities in Detriot and Chicago.

(10/09/2021) ⚡AMP
by Running magazine

Why running is the best exercise choice?

People started walking and running millions of years ago during the early days when humans were created. Pheidippides was an ancient Greek who placed running on the map. He ran 149 miles to deliver news of a Persian landing. The modern Olympic Games started in 1896, and athletes commemorated this event by running the first running marathon. Running took a prominent place in the field of sport during the 19th century. In the 1800’s, children had already started competing in running races. Many Americans were running spectators instead of participants during Jesse Owens era.

Studies have proven that rigorous exercise such as running has many health benefits. The American College of Sports Medicine Position Statement on exercise provides a number of studies that prove the health benefits of exercise. Based on the studies conducted, researchers found that the more exercise a person does and the harder they do it will determine the benefits they will get.

Benefits Why You Should Consider Running

Healthy Heart

The best way to ensure a healthy heart is by running early in the morning. Regular running promotes good blood circulation and reduces the chances of having a heart attack and stroke.

Weight loss

An average runner burns approximately 1,000 calories every hour during a training session. This helps runners have a fit and perfectly shaped body.


Running on a regular basis helps improve the bone density in the back. This exercise also strengthens the muscles. This is because running promotes continuous taxing of the muscles and bones. This maintains strong bones that are not easily weakened by aging.

Mental Health

Regular running can uplift the mood and build self esteem. It also increases a person’s self confidence as they reach their fitness or weight loss goals. Mild depression can also be resolved by running.


Endorphins are hormones produced by the body during exercise. This hormone is responsible for making people feel happy. Studies show that people who run are happier than those who do not. Regular running also improves a person’s behavior. Runners become more patient and even-tempered.


Running can improve a person’s appetite because they will burn more calories. Regular exercise also promotes good digestion.


Being healthy helps a person sleep well. Studies show that runners find it easier to sleep than other people. This ensures that they get sufficient sleep before they run in the morning.


Running at least 30 minutes every five days can reduce the risk of getting Type 2 Diabetes. However, runners still need to watch their sugar and carbohydrate intake.

How about using a treadmill?

Running both outdoors and on the treadmill can help runners stay fit and healthy. Many distance runners use a treadmill to avoid training injuries. The only difference is in the amount of calories burned. Studies show that running outdoors burns more calories. The absence of air resistance while running on a treadmill causes a minimal difference in the amount of calories burned. However, runners who prefer treadmills often elevate it by 1 percent which will help to regulate training.

Running Safety

Accidents are possible in any sport. However, a recent study has shown that running fewer than twenty miles per week can reduce a person’s chances of getting an injury. New research conducted on running injuries found the following.

The incidence of foot, ankle and leg injuries varies from about 20 to 80 percent. It is often hard to determine who will be injured due in large part to the wide range of differences in runners.

The most commonly injured body part is the knee.

Increasing the distance every week was not a factor in injury. In fact, it protects runners from injury

Running over 40 miles in a week increases injury risk for both males and females.

The Bottom Line

Running is a great form of exercise by itself. In addition, athletes use running to train and excel for various sports and competition. There are a number of reasons why running is the exercise choice. However, the primary reason why people love to run may come from the balance of easy and effectiveness that running offers. People can run anywhere, and no special equipment is required. With this, they can obtain a great cardiovascular workout without the hassles.

(10/08/2021) ⚡AMP
by The RunSociety Team

Previous champions will headline the men's and women's races at the 125th Boston Marathon

It’s official – Boston is back with 20,000 of the world’s best marathoners taking to the start line on Monday, Oct. 11. This year’s field is locked and loaded, for the first-ever fall edition of the marathon.

This race will feature a massive elite field of 140 athletes, headlined by previous champions Lelisa Desisa, Des Linden and Edna Kiplagat plus top American runners Jordan Hasay, Molly Huddle and Abdi Abdirahman.

The women’s race

The women’s race only features two women who have run under 2:20, Mare Dibaba of Ethiopia (2:19:52) and 2017 champion Kiplagat (2:19:50). Kiplagat has raced twice this year at NYRR races, finishing sixth and third. This will be her first marathon since finishing second at Boston in 2019. Dibaba had a DNF in 2019 and was plagued with an injury at the start of the pandemic. This race will mark the return of the 2015 world champion to the marathon distance.

Another athlete to keep your eye on is Kenya’s Angela Tanui, who won the Siena Marathon in Italy earlier this year, running a nine-minute personal best of 2:20:08. Atsede Bayisa of Ethiopia, who is a part of the NN Running Team, is competing as well, after taking four years off competition. Bayisa has two road race victories to her name, which came during her training build-up to Monday’s race. Former 10-mile world record holder Caroline Chepkoech makes her marathon debut, with a half marathon personal best of 1:05:07. Chepkoech has recently changed citizenship from Kenya to Kazakhstan and will be representing her new country at this event. 

Outside of the international favorites, American track fans continue to wait for Hasay’s breakthrough. She has been third at two major marathons and has been agonizingly close to Deena Kastor’s American record, running the second-fastest time by an American (2:20:57 at Chicago 2017). Since then Hasay has changed coaches, from the controversial Alberto Salazar to former marathon world record holder Paula Radcliffe, when the Nike Oregon Project disbanded due to Salazar’s investigation. Linden was the last American to win the Boston Marathon, in 2018, and will be running Boston for her seventh time. She enters the race with a PB of 2:22:38.

Toronto’s Brittany Moran is the only elite Canadian in the women’s field, coming in with a personal best of 2:36:22. Moran won Toronto’s Yorkville 5K in mid-September in a time of 16:40.  

The men’s race

The men’s race is loaded, having eight men who have run under 2:06. It is headlined by two-time Boston champion, Ethiopia’s Lelisa Desisa. Desisa is one of the best marathoners in the world in recent years, having won the event twice in 2013 and 2015, and finishing second in 2016 and 2019. Desisa will be challenged by his countrymen Asefa Mengstu (2:04:06) and Lemi Berhanu (2:04:33). Berhanu beat Desisa to get on the 2016 Ethiopian Olympic team, but has only finished one of his last five marathons, which was a second-place finish at Toronto’s Scotiabank Waterfront Marathon in 2019.

Kenya’s Benson Kipruto (2:05:13) and Wilson Chebet (2:05:27) are two experienced racers in the field who can wear down opponents over the Newton hills. Kipruto won the 2018 Scotiabank Toronto Waterfront Marathon. 2012 Olympian Dylan Wykes is the top-seeded Canadian in the field, with a personal best of 2:10:47. The last time Wykes competed in a marathon was at the Scotiabank Toronto Marathon in 2019, where he placed 30th. Rory Linkletter from Alberta will compete in his first Boston Marathon, and will look to follow in the footsteps of his U.S. Hoka NAZ Elite training partner Scott Fauble, to run under 2:10 at this race. Linkletter ran his marathon personal best of  2:12:54 at the Marathon Project in 2020. Thomas Toth (2:16:28) of Ontario is the other Canadian in the men’s elite field. 44-year-old American runner Abdirahman will be on the start line as the top U.S. athlete, only 64 days after he competed in the Tokyo Olympic marathon.

The 2021 Boston Marathon will mark the first time the race will take place on the same day as a Boston Red Sox playoff game. The Red Sox will play Game 4 of the ALDS series at Fenway Park on Monday evening. The weather is calling for 17 to 20 degrees C in the morning, with only a 20 per cent chance of precipitation. 

How to watch the 2021 Boston Marathon

Live coverage of the event will begin at 8 a.m. ET, with the men’s and women’s wheelchair races setting off at 8:02 and 8:04 a.m. ET. The elite female runners will begin at 8:32 a.m., followed by the men at 9:00 a.m. ET.

Live race coverage will be broadcasted on NBC Sports Network for cable subscribers from 7:30 a.m. to 12:00 p.m. ET. If you are looking for an online stream of the race, it will be on RunnerSpace, where you can sign up to follow all the action.

(10/08/2021) ⚡AMP
by Marley Dickinson
Boston Marathon

Boston Marathon

Among the nation’s oldest athletic clubs, the B.A.A. was established in 1887, and, in 1896, more than half of the U.S. Olympic Team at the first modern games was composed of B.A.A. club members. The Olympic Games provided the inspiration for the first Boston Marathon, which culminated the B.A.A. Games on April 19, 1897. John J. McDermott emerged from a...


Will Sara Hall take down the American record at Chicago marathon?

The 43rd running of the Bank of America Chicago Marathon is returning to the streets of the Windy City on Sunday, and all eyes will be on Sara Hall, who will be attempting to break Deena Kastor’s 15-year-old American record of 2:19:36, which she set when she won the London Marathon in 2006.

Hall will have an impressive elite field to help her get there, including world half-marathon record-holder Ruth Chepngetich. Newfoundland’s Kate Bazeley will be the only Canadian elite on the start line.

The women’s field

Chepngetich, who is the reigning world champion in the marathon, is the favourite to win on the women’s side, boasting a personal best of 2:17:08, which she ran in Dubai in 2019. Since her marathon debut in 2017, she has finished in the top three in every race she has completed and is the only woman in the field who has run under 2:20 for the marathon. She was one of the favourites to contend for gold at the Tokyo Olympic marathon in August, but struggled under the intense heat and dropped out at 30K, the first DNF of her marathon career. She is the fourth-fastest woman in history, and this will be her first marathon on American soil.

“I have never raced in the States and making my debut in such a great race like the Bank of America Chicago Marathon is more than a dream to me,” she said in an interview with NBC Chicago. “I will give all myself trying to run as fast as possible. The presence of such a wonderful elite field will boost me.”

Hall had to drop out of the 2020 U.S. Olympic Marathon Trials, but won the Marathon Project in Arizona in 2:20:32 last December, putting her in second place in the American record books behind Kastor. If she breaks Kastor’s record on Sunday she will be only the second American woman to ever run under 2:20.

Hall will be joined on the start line by several other Americans, including Keira D’Amato, Emma Bates, Lindsay Flanagan and Diane Nukuri, among several others. Canada’s Bazeley has also recently been added to the elite field and will be entering the race with a personal best of 2:36:35, which she ran in 2019.

Live coverage of the event will begin at 8 a.m. ET (7 am local time), with the men’s and women’s wheelchair race setting off at 8:20 and 8:21. The first wave of runners is set to begin at 8:30 a.m. ET (7:30 local time).

Unfortunately, there are no free platforms covering the Chicago Marathon in Canada. Canadians can sign up for a FloTrack membership to watch the action or you can follow the live results here, which will be updated every five kilometers.

The weather is expected to be dry and partly sunny on Sunday, with temperatures starting around 18 C and rising to a high of 26 C later in the day.

(10/08/2021) ⚡AMP
by Brittany Hambleton
Bank of America Chicago

Bank of America Chicago

Running the Bank of America Chicago Marathon is the pinnacle of achievement for elite athletes and everyday runners alike. On race day, runners from all 50 states and more than 100 countries will set out to accomplish a personal dream by reaching the finish line in Grant Park. The Bank of America Chicago Marathon is known for its flat and...


Understanding Marathon Training Basics

For many individuals, the concept of a marathon is the ultimate personal achievement. Completing a marathon is a massive undertaking and provides individuals with the opportunity to test both their mental and physical limits. For those who have never run more than a mile, let alone finished a marathon, this task can seem not only overwhelming but impossible.

As an experienced athlete and distance runner, Jerome Clavel has often been asked the best training practices for amateur runners looking to get into marathon racing. While it may be a long and difficult road, Jerome Clavel stresses that anyone can complete a marathon if they properly prepare and commit to their training regiment. For those looking to complete their first marathon, Jerome Clavel has the following marathon training advice.

How Long Does it Take To Train for A Marathon

The answer to this question greatly depends on the experience level of the athlete. Those who are experienced joggers or who frequently go to the gym will likely need anywhere between 16 to 20 weeks to properly prepare for a marathon. However, individuals who cannot complete a mile without stopping or those who have not gone to the gym in over a year will need a great deal more time to prepare for a marathon as they will need to focus on endurance training and building muscle. Someone who has never jogged before or who cannot complete a mile without stopping will likely need anywhere between 6 months to a year of daily training to successfully complete a marathon.

Be Aware of the Risks

Running 26.2 consecutive miles is no small feat. Those training for a marathon will need to practice running long distances to properly prepare, which will run a greater risk of injury than simple 3 mile jogs through the neighborhood. Oftentimes, amateur runners will take themselves out of the race before it begins by injuring themselves during training. One of the most common ways marathon trainers injure themselves is by increasing their weekly mileage too fast.

One of the best ways to avoid injury is by consulting a physician before starting a training program. Understanding proper training progression of increasing distance by 10% each week, and, if possible, running at least 20-30 miles a week regularly before beginning marathon training.

The Four Corners of Marathon Training

There are four basic concepts every racer must know regarding marathon training, long run, speed work, base mileage, and recovery.

Long Run: Long runs help the body adjust to great distances during marathon training.

Speed Work: Help racers improve cardio capacity through tempo runs and interval training.

Base Mileage: Gradually increasing weekly mileage over time through 3-5 running sessions per week.

Recovery: A critical and often overlooked aspect of marathon training. Recovery days help prevent injury and build muscle.

Base Mileage

As stated earlier, when it comes to preventing injury, slowly increasing base mileage is a necessity. Most marathon trainers begin their training at a weekly mileage of 50 miles with three to five runs per week as a starting point. However, those without any prior running experience may need to start at a lower base mileage and work their way up. When creating a training schedule, Jerome Clavel recommends racers make sure their training schedule ends at least 55 miles base mileage per week and that when building to this point, their weekly mileage is never increased by more than 10 percent week to week.

The Long Run

When most people think of training for a marathon, they think that racers should be completing 26-mile runs for weeks before race day. Truthfully, most racers never complete a 26 mile run before race day and only max out their long runs at 20 miles, as it greatly increases the risk of injury. Instead, racers will practice weekly long runs, improving the body’s endurance in a safe and slow method that allows racers to run longer distances gradually.

Most marathon trainers recommend long runs only taking place once every 7 to 10 days and increasing the distance of a long run by a mile or two each week. Additionally, it is also recommended that racers scale back their long-run mileage by a few miles every three weeks to prevent over-exerting the body. For example, if a racer has run 14 miles one weekend and 15 miles the next, they may scale their run back to 12 or 11 miles on the third weekend.

Speed Work

Those who are looking to simply complete a marathon can skip this section; however, for those who are looking to place in their marathon – read on. When properly utilized in a training program, speed work can help improve racers’ overall speed, burst capability, and tempo. Speedwork comprises of two training practices, interval and tempo runs. Intervals consist of a set of short-distance runs at a fast pace, with short recovery jogs in between sets. Typically, intervals are four 1 mile run repeats at a 6-7 min mile pace, with 5 minutes of slow jogging in between sets. Tempo runs are longer than intervals and will generally include 4-10 mile runs at a sustainable pace.

Rest and Recovery

Rest days are perhaps one of the most important aspects of marathon training and should be utilized weekly in marathon training schedules. Rest days are critical as they help muscles to recover and prevent future injuries. Many amateur marathon runners ignore rest days in favor of a long run and may feel as though rest days are counterintuitive for meeting their running goals. However, while rest days mean no running, they do not mean racers cannot walk, hike, swim, or go for a bike ride. The goal is to avoid any high-impact sport to give your body time to rest and your joints to heal.

Roughly three weeks before a race, racers are encouraged to scale back their running and incorporate more rest days into their weekly schedule. This practice is called tapering and helps prevent racer burnout and keeps racers fresh and ready for race day.

(10/08/2021) ⚡AMP

After Missing Medal in Tokyo, Galen Rupp will be eyeing Chicago Marathon Podium

Olympic marathoner Galen Rupp may have missed the podium in the Tokyo Olympics but he's got another chance at a medal this year, setting his sights on winning another major race: the Bank of America Chicago Marathon.

Rupp, a former Chicago Marathon champion and bronze medalist in Rio, finished eighth during his Olympic appearance this summer, far outcompeting his fellow American teammates.

Tokyo marked Rupp's fourth Olympic appearance, but it also left him with little time between races, coming just weeks before he returns to Chicago for another shot at a marathon medal.

"Running in Chicago, it's about winning," he said. "You've got to learn to break people. Nobody's going to do that work for you, you know? You've got to learn how to pass people, when to push, when to back off and ultimately, you know, when to make that final long drive to the finish line."

Many Chicago Marathon fans will remember Galen Rupp's 2017 victory, when he became the first American to win the Chicago Marathon since Khalid Khannouchi.

"Winning in Chicago, I think taught me so much and gave me so much confidence because I was running against a great field and there was a lot of back and forth, you know, throughout the race and learning to be patient, pick your spots and then, you know, when it's time to go, be very decisive in that move," he said. "Those are all tremendous things that I took away from victory in Chicago in 2017 that I think are really going to serve me well."

Rupp's Chicago victory was followed by a rough journey back to the top as he suffered an injury and underwent Achilles tendon surgery in 2018. He later went on to win the 2020 U.S. Olympic Marathon Trials.

"I ran in the Chicago Marathon in 2019, but you know, that didn't go great," he said. "I just don't think I was ready and I thought I was at the time but, you know, in the race my body just wasn't able to hold it up and I had to stop and drop out, you know, around mile 20. So there was a lot of nerves definitely headed into the trials, but since then it's been really good. I've definitely tried to take advantage of this extra time."

After Tokyo, Rupp will return to the Windy City race this weekend- making a clear statement that he is ready to return to racing in a big way.

If Rupp claims another victory in Chicago, he will be only the seventh man in Bank of America Chicago Marathon history to do so, according to race organizers.

(10/07/2021) ⚡AMP
Bank of America Chicago

Bank of America Chicago

Running the Bank of America Chicago Marathon is the pinnacle of achievement for elite athletes and everyday runners alike. On race day, runners from all 50 states and more than 100 countries will set out to accomplish a personal dream by reaching the finish line in Grant Park. The Bank of America Chicago Marathon is known for its flat and...

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