Running News Daily

David Rudisha mulls over transition to coaching

David Rudisha, the 2012 and 2016 Olympic 800m champion who last raced internationally five years ago, reportedly said he is considering transitioning into coaching.

“Actually I was thinking of coming back but at my age, I can’t make it in my specialty,” the 33-year-old Rudisha said, according to the Star in his native Kenya. “I have been discussing with my coach about coaching so it is an avenue I look forward to exploiting.”

Rudisha, who last raced internationally on July 4, 2017, missed time in the last Olympic cycle due to a quad muscle strain, back problems, a car crash and surgery for a broken ankle. He underwent left leg surgery last November.

In his absence, another Kenyan, Emmanuel Korir, won the 800m at the Tokyo Olympics and this past July’s world championships.

“I would have liked to shift to long-distance races, but my body is meant for short races,” Rudisha said, according to the report. “It won’t be long before I make my retirement plans public, but it’s a joy to watch the boys rule the world because that means we are still strong in the specialty.”

At the 2012 Olympics, the Maasai warrior Rudisha lowered his world record to 1:40.91, leading from the break and towing six of the seven other finalists to personal bests in arguably the single greatest highlight of those Games.

Nobody has run within .97 of a second of Rudisha’s world record since he set it.

Ethiopian Letesenbet Gidey is set to make marathon debut in Valencia

The Valencia Marathon Trinidad Alfonso announces its elite international line-up for its 42nd edition on December 4.

Some of the best athletes on the international scene will take to the streets of Valencia “Ciudad del Running” with the aim of improving the course record (2:03:00) and seeking the best women’s debut in the history of the event.

Tamirat Tola (2:03:39), the reigning World Marathon champion, heads the men’s line-up alongside his Ethiopian compatriots Getaneh Molla (2:03:34) and Dawit Wolde (2:04:27) in a preliminary list with up to seven athletes with fastest times under 2:05 over the Marathon distance.

Kenya, a world power in the marathon, will be well represented not only by Jonathan Korir (2:04:32), but also by a trio of important debutants over the distance: Alexander Mutiso, Philemon Kiplimo and Kelvin Kiptum. Attention will also be focused on another athlete who will be initiated at 42,195 metres: the Ethiopian Milkesa Menghesa, the winner of the Copenhagen Half Marathon.

In the women’s category, the spotlight will be on the long-awaited debut of Ethiopia’s Letesenbet Gidey (currently world record holder in the 5000, 10000, 15K and half marathon, two of which were achieved in Valencia), who will make an eye-catching debut in a marathon on 4 December with the realistic ambition of beating the time of 2:17:23 (world record for a debutant), but also of getting as close as possible to the women’s world record of 2:14:04 (Brigid Kosgei, Chicago).

The Kenyan Sheila Chepkirui, also a debutant, could become the other female star of the Valencia Marathon in 2022, without forgetting some of the other runners included in this line-up with excellent times: Sutume Kebede (2:18:12) and Etagegne Woldu (2:20:16), who achieved second place last year in this marathon.

Marc Roig, international elite coach for the Valencia Marathon, assesses the line-up: “We are very proud that Letesenbet Gidey has chosen Valencia to make her marathon debut. It is a clear demonstration that we are an attractive marathon and of the very strong links between Gidey and the city of Valencia. But, as ever, the Valencia Marathon is not based on a single name: fifteen of the women have run under 2h26 and fourteen of the men under 2:07. And let’s not forget the three debutants with 58 minutes and another one with 57 minutes in the half marathon”.

Emma Coburn’s Pumpkin Spice Muffins

American track superstar and Olympian Emma Coburn, author of the cookbook The Runner’s Kitchen, says that she savours these muffins in winter when pumpkin spice vibes are at their peak: “I often eat these as a snack before my afternoon run. They give me good fuel but are easy on my stomach.”

These muffins are a staple in our household–simple and quick to make, they’re also really adaptable. If you’re looking to cut sugar, using applesauce as a substitute has worked great for me, and I’ll often add a handful of nuts and grated carrot or zucchini. The recipe also works perfectly as a loaf–the smell of it cooking will have you adding it to your weekly rotation.

Emma Coburn’s Pumpkin Spice Muffins

Ingredients

1 3/4 cups all-purpose flour

1 1/2 cups granulated sugar

1 tsp baking soda

1 tsp salt

2 tsp ground cinnamon

1 tsp ground cloves

1 tsp ground nutmeg

2 tsp ground ginger

2 eggs

1/2 cup vegetable oil

1/2 cup sour cream

1 15 oz (425g) can pumpkin

Directions

Preheat the oven to 180 C (350 F). Line a 12-cup muffin pan with paper liners.

In a medium bowl, combine the flour, sugar, baking soda, salad, cinnamon, cloves, nutmeg, and ginger.

In a large bowl, combine the eggs, oil, sour cream and pumpkin. Stir until well combined. Slowly add the dry mixture to the wet mixture, and stir until just combined.

Evenly distribute the batter amount in the 12 muffin cups, filling each 3/4 full. Bake for 25 to 30 minutes or until a toothpick inserted in a muffin comes out clean.

Emma’s tip: use a spring-action ice cream scoop for an easy, tidy way to fill muffin cups.

Four ideas for recycling your retired running shoes

Goodbyes are tough, especially when it comes to your running shoes. Shoes are arguably the most important part of your running wardrobe, which is why runners spend so much time and money looking for the right pair.

The memories and money associated with running shoes are what make throwing them away hard, but there are a few ways to extend their lifespan.

On average, runners should replace their shoes after about 600 to 800 kilometers. That said, how long your shoes last depends on cushioning, structure and durability. Any aches and pains may also indicate it’s time for a new pair of shoes. Usually, this occurs because soles are compressed and no longer provide the same level of cushioning and shock absorption, increasing the stress on your muscles and joints.

1) Treat them as a trophy

If your shoes helped you run your first marathon or complete your first sub-20 5K, take a Sharpie and write the total mileage run in the shoes and its significance to you. Record the race name, date and time, and any other events. Those who aren’t runners may think it is odd house decor, but other runners are bound to think it’s a neat idea. If you don’t want to keep the entire shoe, cut out the tongue and write the info on there. 

2) Relegate them to the gym 

Just because the cushioning may be shot for running, it doesn’t mean they can’t be worn while you lift weights or use the Stairmaster in the gym. Unless there are holes in the soles or a carbon plate… your old runners should be fine to walk around the gym, doing non-impact exercises. 

3) Donate to your local running store

Many independent running stores and Running Room locations across Canada have programs for recycled shoes, giving them to low-income communities or people in need. Contact your local running store and ask if they have a shoe recycling program. With this approach, at least you know they will go to someone in need.

4) Use them for  yard work

The garden is where all good running shoes go to die. Gardening is a strenuous activity, and you need a shoe that’s comfortable and that you’re not afraid to get a little dirty. There is nothing more honorable than grass stains on your old carbon racers.

Try these short intervals to boost VO2 max

Your VO2 max, the maximum amount of oxygen your body can use during dynamic exercise, is an important measure of aerobic fitness. While it’s only one of many factors that determine athletic performance, improving your VO2 max can help you get faster. Short interval sessions are an effective way for runners of any level to target VO2 max and boost speed.

When running short VO2 max intervals, being familiar with running by effort can be useful, especially if you’re using a watch (rather than a chest strap) to monitor heart rate. The lag on your watch won’t accurately report your heart rate during the interval, so focus on running at a hard effort–as fast as you can while maintaining the same effort throughout the entire interval session.

This takes practice, so don’t worry if you find it challenging to find the right pace at first. You can run these intervals on a track, road or trail.

Short interval workouts

While longer intervals and sprint intervals can also be used to boost VO2 max, these short intervals are a simple, fast way to get into the zone. The recovery time (try to keep moving) will probably feel slightly too short.

Warm up with 10 minutes easy running, and try one of the following, adjusting the number of intervals according to your ability:

30 x 30 seconds hard with a 15-second break

20 x 40 seconds hard with a 20-second break

15 x 60 seconds hard with a 30-second break

Cool down with 10 minutes easy running.

These workouts are all made up of short intervals with very short active recoveries to keep oxygen consumption high throughout the entire session. The first few intervals likely won’t feel too taxing, but the intervals will quickly start to add up, so you’ll feel spent by the time it’s complete.

NCAA champion Katelyn Tuohy signs sponsorship deal with Adidas

On Nov. 22, only three days after Katelyn Tuohy won her first NCAA XC Championship, she announced on her Instagram that she has signed a name, image and likeness (NIL) sponsorship deal with Adidas Running.

“Joining the three stripes fam couldn’t feel more right,” Tuohy said on Instagram. “I am excited to join the Adidas team and their amazing crew of student-athletes.”

Two years ago, all NCAA athletes were prohibited from profiting from their fame, and it was not until July 2021 that NCAA passed a rule allowing student-athletes to monetize their name, image, and likeness. Although a NIL deal does not have the same monetary value as a pro deal, it allows an athlete to continue competing at the collegiate level while earning money from their image.

According to the collegiate sports website On3, Tuohy is ranked as the 39th most popular female athlete across all NCAA sports and carries a brand valuation of nearly CAD $100,000. 

Tuohy is one of the best-known distance runners in the NCAA right now due; the third-year student at North Carolina State University is a three-time NCAA champion, winning the 5,000m title last spring and the XC individual and team title at the 2022 NCAA XC Championships.  

She began to make headlines as a high school athlete in 2018 when she set a U.S. high school 5K record of 16:06.87. Tuohy also won the Gatorade Athlete of the Year for cross-country, given to the top U.S. high school athlete. She won this award in three of her four years, becoming the only athlete in any sport to accomplish this.

Four tempo sessions you can fit in at lunch

Life can be ridiculously busy at the best of times, and even the most dedicated runner will have occasions where it’s challenging to fit in a scheduled workout. Here, we have four challenging workouts (save these for your harder days) you can fit in before work or on a lunch break, and still have time for a quick shower.

A tempo run involves a prolonged or sustained moderate effort. Tempo sessions are perfect practice for racing, and the key to avoiding injury while doing these is not starting too hard. Coach and author David Roche suggests breaking a tempo session into three parts: for the first third, focus on running smoothly. On the second section, think relaxed, and for the final section, think fast(er).

“A perfect tempo gets slightly faster as it goes, but is enjoyable until the very last push at the end (when you might even sprint for one minute if you’re feeling strong),” says Roche.

Short tempo run

10 minutes easy running to warm up

21-minute tempo run at moderate effort

10 minutes easy running to cool down, with 4 x 30 seconds fast mixed in

Broken-up tempo workout

10 minutes easy running to warm up

2 x 10 minutes tempo run (moderate) with 5-minute jog recovery in between

10 minutes easy running with 4 x 30 seconds fast mixed in

Simple tempo repeats

10 minutes easy running to warm up

3 x 8 minutes tempo run at moderate effort, 3-minutes easy recovery running in between

10 minutes easy running to cool down

Longer (still short) tempo run

5–10 minutes easy running to warm up

30 minutes tempo run at moderate effort

5 minutes easy running to cool down

Roche adds a suggestion for time-crunched athletes–don’t let the need for the perfect workout get in the way of a simply good or even OK run.  “If you only have a few minutes on a workout day, mix in some unstructured intervals where you can’t fail–in other words, don’t try to hit particular splits, but run based on effort and leave the watch at home,” says Roche.

Get out there and do what you can, even if time is limited. You’ll feel better than if you did nothing at all, and consistency pays off. Remember to follow a hard workout session with an easy running or recovery day.

Kilian Jornet’s favorite fuel: you’ll feel like you’re ready to summit Everest

Arguably the GOAT of ultrarunning, 2022 UTMB and Hardrock champ Kilian Jornet lives in Norway with his partner (and fellow pro runner) Emilie Forsberg, where they grow their own vegetables and use them to create nutritious meals. They love these bean and lentil burgers, and you will too–full of protein and adaptable to every season.

Forsberg shares the recipe in her book Skyrunner: the burgers take less than ten minutes to prep, and work as a side or main dish. Forsberg writes: “I can eat these anytime, in summer with a light salad and roasted or grilled root vegetables, or in autumn or winter with tasty mashed potatoes, olive oil and salt.” Forsberg and Jornet eat mostly plant-based meals, and the combo of beans and lentils in these burgers packs a perfect plant-based protein punch.

Emelie’s bean and lentil burgers (makes 12 larger burgers)

Ingredients

1¾ cup cooked black beans

¾ cup cooked green lentils

¾ cup cooked red lentils

1 egg

3 Tbsp cornmeal

½ to 1 finely chopped onion

Salt and pepper

Other spices, like turmeric or chili powder, to taste

Olive oil for frying

Directions

Mix everything in a blender or food processor. Form the batter into burgers; fry in olive oil.

Turkey’s Yasemin Can and Burundi’s Thierry Ndikumwenayo claim Italica titles

Turkey’s Yasemin Can and Burundi’s Thierry Ndikumwenayo secured respective victories at the Cross Internacional de Itálica on the outskirts of Seville in what was the sixth World Athletics Cross Country Tour Gold meeting of the season, on a sunny and pleasant Sunday (20).

While Can prevailed over Uganda's Peruth Chemutai in a thrilling clash, Ndikumwenayo unleashed a sprint victory over his training partner Rodrigue Kwizera and a star-studded line-up.

The women’s contest was held over the slightly longer distance of 10.1km, but that was no barrier for Olympic steeplechase champion Chemutai, who took control of the race from the start. After just one minute into the race, only Kenya’s Purity Chepkirui and Nancy Jepleting, Yasemin Can and Ethiopia's Meselu Berhe managed to stay close to the 23-year-old Ugandan. Berhe was the first casualty as she began to lose ground before the second kilometer.

While Chemutai made most of the pacing duties at 3:18/km pace, 2021 world U20 1500m champion Chepkirui ran closest to her shoulder with four-time European cross-country champion Can in third and Jepleting in fourth. The first serious move came just before the fourth kilometer when Chemutai's relentless rhythm began to pay off as firstly Jepleting and then Chepkirui began to falter, leaving Can as Chemutai’s only rival.

Way behind the top-five, Spain's Isabel Barreiro, the winner in Amorebieta, headed a five-woman chase pack which also included steeplechase specialists Irene Sánchez-Escribano and Olympic finalist Carolina Robles, plus 5000m specialists Marta García and Portugal's Mariana Machado.

After successive 2.5km loops of 7:56 and 7:54, Can decided to take charge of the race, moving ahead of Chemutai with Chepkirui 14 seconds in arrears. Midway through the penultimate lap, Barreiro injected a brisker pace in pursuit of Jepleting and Berhe.

Can and Chemutai, timed at 8:01 for the penultimate lap, were locked in battle as they set off on the final lap. The Ugandan, who placed fifth at the 2019 World Cross in Aarhus, tried to get rid of Can on an uphill section with 750 meters remaining, but the Turk held off her challenge to regain the lead, launch her attack some 450 meters from home, eventually crossing the finish line unopposed in 32:31 to the Ugandan's 32:34.

More than a minute further back, Chepkirui secured third place while Barreiro displayed the form of her life as she passed Jepleting and Berhe to finish fourth. A fast-finishing García was a creditable fifth as she pipped Berhe in the home straight.

At the finish line, Can expressed her happiness at the win and felt optimistic about her chances at the European Cross Country Championships in Turin on 11 December, the day of her 26th birthday.

Ndikumwenayo maintains momentum

The men's race started with Spain's 2017 European cross-country silver medalist Adel Mechaal at the front of the pack. The 32-year-old led a large group with all the main favorites such as Ndikumwenayo, his fellow Burundian Rodrigue Kwizera and the Kenyan pair of Stanley Waithaka and Levy Kibet in close attendance.

With the clock reading 11:00, the in-form Ndikumwenayo moved to the front for the first time to head a group of eight. Ndikumwenayo heated up the pace as the leading group covered the second lap in 7:09 for the opening cicuit's 7:21. By halfway, Spain's world 1500m bronze medalist Mohamed Katir was in second place ahead of Kwizera and Waithaka, but midway through the penultimate circuit Eritrea's Merhawi Mebrahtu took the lead and his frantic pace whittled down the lead group to six men. After another swift lap, which only took 7:04, Kwizera led at the bell with Ndikumwenayo and Katir closest to him.

The Castellón-based Kwizera pushed hard throughout the closing lap, setting a cadence that Katir could not maintain before entering the final kilometer. Shortly afterwards, 19-year-old Mebrahtu lost any chance of a podium place and the race became a double Burundian-Kenyan affair, a duel resolved in favor of the former as Kwizera and Ndikumwenayo managed to build a sizeable margin on the Kenyan pair some 500 meters from home.

The two leaders completed the final lap in a brisk 6:50 before negotiating the tricky final bend. Once again, Ndikumwenayo – who ran a world-leading 7:25:93 for 3000m earlier this year – produced a speedy finish and prevailed over Kwizera, but only just as both were credited with the same time, 28:51. Six seconds back, Kibet took third place after overtaking Waithaka in the closing stages.

“This is my third win a row this cross country season,” said a delighted Ndikumwenayo. “I'm surprised because I only began to train a couple two months ago after the summer break but I feel great both physically and mentally. I'll now stop competing and will do a 25-day training camp in the altitude of Sierra Nevada (3479m). My next event might be a New Year’s Eve race in Spain but it's not confirmed yet.”

Leading results

Women

1.- Yasemin Can (TUR) 32:31

2.- Peruth Chemutai (UGA) 32:34

3.- Purity Chepkirui (KEN) 33:47

4.- Isabel Barreiro (ESP) 33:57

5.- Marta García (ESP) 34:07

6.- Meselu Berhe (ETH) 34:08

7.- Carolina Robles (ESP) 34:11

Men

1.- Thierry Ndikumwenayo (BDI) 28:51

2.- Rodrigue Kwizera (BDI) 28:51

3.- Levy Kibet (KEN) 28:57

4.- Stanley Waithaka (KEN) 29:00

5.- Merhawi Mebrahtu (ERI) 29:08

6.- Mohamed Katir (ESP) 29:17

7.- Nassim Hassaous (ESP) 29:27.

Top U.S. decathlete banned three years for doping-related offences

The top-ranked U.S. decathlete, Garrett Scantling, who finished fourth at the Tokyo Olympics, has been suspended for three years by the United States Anti-Doping Agency (USADA) for a possible tampering violation stemming from his third out-of-c0mpetition whereabouts failure. Scantling will miss the Paris 2024 Olympic Games.

Scantling, 29, has the world-leading decathlon score of 8,867 points from the U.S. Combined Event Championships in May. He was one of the favourites to medal at the 2022 World Championships in Eugene, Ore., but was provisionally suspended on whereabouts only days before it began.

On June 27, according to the USADA, Scantling committed his third whereabouts failure in 12 months, triggering a two-year ban.

During an investigation into his third potential whereabouts failure, Scantling also sent an email protesting his innocence, and was hit with a tampering violation.

Scantling got a one-year reduction for admitting the violation and accepting the sanction within 20 days of being notified of the alleged charge. This ban will leave him out of competition until 2025.

“Unfortunately, there is no leniency for being forgetful. You have to accept responsibility and move on,” Scantling said on social media after the provisional ban.

According to the USADA, Scantling was successfully tested nine times between his first whereabouts failure and his provisional suspension.

“The rules keeping sport fair and clean can be inconvenient, but athletes fulfilling their obligations under the rules is critical to protect the integrity of competition for all,” said USADA chief executive Travis Tygart in a press release.

How hard should your hard workouts actually be?

Most of us have come across a workout that tells us to ‘run hard’ for a prescribed length of time and wondered what, exactly, a hard effort constitutes. Is it a sprint? 5K pace? A half marathon pace? Should it just feel tough? All of these efforts can seem hard given enough duration. Many runners now follow the general rule of 80/20, but how hard should that 20 per cent actually be?

Like most great running (and life) questions, the answer falls somewhere firmly in the ‘it depends’ realm. Performance coach and author Steve Magness points to philosopher Nassim Taleb’s barbell strategy of economics when he explains that we should spend most of our time on either extreme (where the weight would be on a barbell) and stay away from the middle. In deciding how challenging your workouts should be, the same principle applies.

Eighty per cent of our workouts should be on the low-risk, low-reward side

This area is where consistency comes in (I know, I know, we said we’d talk about hard workouts–bear with me here). Magness has outlined his take on easy vs. hard efforts repeatedly, and his explanation seems to work for most runners, whether you’re training for a 5K PB or an ultra.

You’ll be able to run your hard workouts hard if you keep your easy sessions easy–easy workouts are simple, and you are able to accomplish them regularly without risk of falling apart in the workout. This builds a base, fosters good habits, and the workouts are what Magness calls “safe, consistent, small behavioral changers.”

Avoid the middle area

The middle of the barbell, where you log medium effort and gain medium rewards, should be avoided for the most part. If you’re like most runners, the middle ground is where you’ll naturally try to run, and it takes practice to both run slowly on easy days and put in serious efforts on challenging days.

As a coach, I was taught that the middle ground gives you the least bang for your buck. Running slowly most of the time has a multitude of benefits, allows us to recover quickly and will leave room for us to really push in the hard workouts we do; we follow a hard workout by recovering appropriately (or running easily).

Twenty per cent should be harder; with a few workouts a year extremely hard

Magness explains that the remaining 20 per cent of your workouts, your harder workouts, are tough but doable. For many athletes following a training plan these will make up one to two workouts a week.

Paces and efforts may be described as moderate, medium-hard, or hard, and you should feel like you’re putting in work–for a short interval session, this might mean you’ll feel slightly out of breath.

For a long interval session, this may mean you’re working hard to maintain a slightly faster-than-is-comfortable pace over a 15–20 minute stretch. Getting to know your ‘hard’ efforts takes practice, and it can help to ask yourself (or your coach, if you have one) what the goal or intention behind each specific workout is.

A few times a year, Magness recommends going really hard. “What I’d call a perspective changer, or as my athletes refer to as ‘see god days,'” Magness explains. “During these workouts, we want to go as hard as we can, and if we fail that’s OK. It’s all about seeing where our limits are and pushing our perspective of what is hard.”

By mixing the two extremes, the smaller moderately stressful workouts allow us to cement some of the changes from the perspective-changing workouts. Hard is different for everyone and may be different for you on two separate workout days depending on a multitude of factors (the amount of rest you’ve had, mental stressors, the weather).

You’ll become familiar with how challenging your speedwork should be through practice, and once you’ve experienced a ‘go see God’ workout, you’ll never forget the feeling.

Tops Six dos and don´ts of running

Do you want to start running? Or you’ve been running for years? No matter whether you’re a beginner or a pro, these dos and don’ts could help you get more out of your running.

DOS:

1. START OUT SLOWLY

Naturally, you are very motivated at the beginning and want to reach your goal as fast as possible. So what happens? You start off too fast and overexertion, side stitches, and pain are the price you pay for overdoing it. Your body needs time to get used to running. Therefore, run the first kilometer at a moderate pace, i.e. where you can easily hold a conversation. That way you won’t burn yourself out on your long runs.

2. ADD VARIETY TO YOUR RUNNING WORKOUTS

If you always run the same loop at the same pace, at some point you will plateau and stop making progress. Break out of your comfort zone and mix up your workout routine! You can challenge your body in new ways with a variety of running workouts like interval and tempo runs, hill sprints or running on different surfaces.

Also, how about doing some cross training with strength training or other endurance sports?

3. SCHEDULE REST DAYS

Your rest days are just as important as running regularly. Make sure to get plenty of recovery. You don’t want to be tired and exhausted, especially when you are just starting a new training plan, otherwise you will get demotivated quickly. 

DON’TS:

1. EAT A BIG MEAL BEFORE YOUR WORKOUT

You order a big cheeseburger and fries although you have an afternoon run planned? This is definitely the wrong food choice and will slow you down during your training. You won’t be setting a new personal best on that day! Fatty, high-fiber and spicy foods are all a bad idea before running. A high-carb snack like a small bowl of oatmeal or a banana gives you the power you need without weighing you down. Also, make sure to leave plenty of time between when you eat and when you start your run.

2. HIT THE ROAD WITHOUT WARMING UP

A warm-up is designed to prepare your muscles for the upcoming workout. Warming up properly can improve your performance and prevent injuries. You can find the best stretches for warming up before a run on the adidas Runtastic Blog.

3. NEVER CHANGE YOUR SHOES

Running shoes also have an expiration date. Just think of how many kilometers you put on them in a year. There are several factors that influence the lifespan of your running shoes such as your weight, the age of the shoe, your running form, your shoe size, the shoe model and the surfaces you run on. As a rule of thumb, you should change your running shoes every 500 km (300 miles). This helps you avoid injuries.

Nervous before your race? Try Christmas music

I know the headline may seem odd, but trust me, it’s like ketchup and pizza–don’t knock it until you try it. Ultrarunner and 24-hour American record holder Nick Coury said on a recent podcast that he always listens to Christmas music before races to help him stay relaxed.

“Not many of you know this but before all my races, I listen to Christmas music,” said Coury. “I find it soothing and that it helps me feel grounded and happy.”

The ultrarunner is something of an authority on some esoteric things, like how to negative-split an ultra, something he attributes his success to being able to do. So we trust him on this.

“It stops my adrenaline from spiking or going out too fast,” said Coury. “It’s put me where I want to be for the first few kilometres of a race.”

At first, like many of you reading this, I thought it was odd. After I gave it a chance on my morning run, I couldn’t agree more. There’s something about Michael Bublé or Bing Crosby’s voice that calms your nerves and helps you feel a little more relaxed. 

Research has shown that listening to music can affect the rhythm of your stride and effort level, so it only makes sense that Christmas music would have a relaxing effect due to its slower BPM.

Coury may need to convince me a little more before I start listening to Mariah Carey at my mid-July track meet.

Amber Zimmerman captured the Philadelphia Marathon on her home course on a frigid day as Dominic Ondoro, a Kenyan who lives in Texas, won the men's race

As the sun began to light Ben Franklin Parkway and the city’s skyline on Sunday morning, spectators and competitors were warming up for the coldest Philadelphia Marathon since 1994. Hands and feet were cold, and even contact lenses froze.

Yet spirits prevailed as the city showed up for those who prepared for this day months in advance.

“I had a phenomenal group of people that last half mile before we made that turn up Kelly Drive, and that saved my life,” said women’s winner Amber Zimmerman, who recently moved to the city.

The temperature at the start was 35 degrees, but the wind made it feel like the low 20s. Eleven miles of the marathon were concentrated in Center City, blocking the wind somewhat. However, at the finish, the wind was fierce along Boathouse Row and Kelly Drive.

“The race was good, but there was a lot of wind,” said men’s champion Dominic Ondoro, who thought he was slowing down because of the gusts. “I enjoyed the course.” The Kenyan runner who lives in Texas broke away from the pack in the last few miles, finishing in 2 hours, 14 minutes, 20 seconds, followed by Gilmar Lopes of Brazil and Bernard Kiprop Koech of Kenya.

Zimmerman triumphed in 2:31:35, her new personal best. Maegan Krifchin of Long Island was second and Fantu Zewude Jifar of Ethiopia took third.

“They’re great runners and they’re brave runners,” Zimmerman said. “And I thought, you know, I’m going to try to be a brave runner to put myself in it.”

In the first half of the race, Zimmerman said she felt strong but hit a wall in Manayunk where her body started hurting. Nevertheless, she pushed to the finish, knowing that others were close behind. A regular runner since 7 years old, she posted her first win in her new city.

“I was thinking about that this week. I get a little bit teary about it,” she said when asked about her journey. “I really tailored my training. I coached myself and I played around with a lot of harder, longer runs, and that really worked out for me this time. I’ve been trying to make myself tougher.”

First-place finishers take home $10,000, plus an extra $1,000 for Zimmerman as a Philadelphian. What will she spend it on? Her blue heeler Doughnut (an Australian cattle dog), she said, pointing to her socks featuring blue doughnuts.

“He’s really sweet and I told him I was going to run this race for him and I was going to win for him,” Zimmerman, who ran at the University of New Mexico.

This year’s marathon was a notable one for the city, as a nonbinary category was added for the first time. Fifty-five runners registered in the category and race director Kathleen Titus said he believes it will grow in years to come, along with prize money for these athletes as well as para-athletes.

“You look at it and it’s a city of diversity as well as adaptivity,” she said. “... Whatever type of an athlete you are, if you’re a runner, we want you to feel that you can come to Philadelphia and participate as you are, in the ability that you are.”

The city also cheered on its first marathon long boarder, Chris Koch, who completed his 13th marathon. The 40-year-old Canadian was born with a partially developed right leg and foot. Shortly after he pedaled across the finish line, he joked, “I couldn’t feel my fingers the whole time.”

Koch completed his first marathon in 2016. “I guess I’m a glutton for punishment,” he said. “It’s a great challenge. I’m a motivational speaker and I encourage people to keep raising the bar and keep pushing themselves. I don’t want to be just talking the big talk.”

Sporting a Bobby Clarke Flyers jersey and blacked-out front teeth, Koch looked the Philly part. After visiting the city when he was speaking nearby, he decided to add it to his marathon list.

“I literally boarded out Ben Franklin Parkway to the Rocky stairs, climbed up the Rocky stairs,” he said. “... I’ve always found marathons [to be] a neat way to see the city.” Koch plans to attend the Flyers-Calgary Flames game at the Wells Fargo Center on Monday night.

Celebrations are in order for Koch and all the finishers. Runners will travel back home, rewind on the Thanksgiving holiday, and return to the grind soon enough.

When asked if she would be running on Monday, Zimmerman said she is probably going to walk. Probably.

Sarah Biehl delivers historic performance at 60th annual JFK 50

The 60th annual edition of America’s oldest ultramarathon deserved a special performance, and Sarah Biehl (first photo) more than delivered Saturday Nov 19 at the JFK 50 Mile.

Biehl, 28, of Columbus, Ohio, smashed the women’s race, running away with the victory in a course-record time of 6:05:42 while finishing 11th overall. The previous mark of 6:12:00 was set by ultrarunning legend Ellie Greenwood in 2012.

“Oh my gosh, she was a mile ahead of the record Ellie Greenwood set 10 years ago that nobody had come within five minutes of,” JFK 50 Mile director Mike Spinnler said. “You know, and I hate to do this, gender vs. gender, but it may be the greatest performance in JFK history. 

“Ellie Greenwood was the world champion, Ellie Greenwood won Comrades, Ellie Greenwood won Western States, and she beat Ellie Greenwood’s record by a mile. And we know how hard Ellie had to run that day to win because she was chased. It’s just remarkable and inspiring. She just missed the top 10 overall, and it was the best men’s field ever. Amazing.”

In his JFK debut, Garrett Corcoran, 26, of Salt Lake City, Utah, won the men’s title in 5:29:47 — the No. 5 performance in race history.

Overall, 966 runners reached the finish line within the 13-hour time limit.

For Biehl, this was her third straight JFK. She was the women’s runner-up last year in 6:22:03 after placing fifth in 2020 in 7:22:32 in her ultramarathon debut.

“At the end of the day, I wanted to win,” Biehl said. “Coming here last year and getting second, that was awesome. But after getting second, you have the goal of winning, so that was my main priority. But I also had the course record in mind, too, and the splits and where I needed to be.”

By the time she came off the rocky Appalachian Trail at 15.5 miles, her lead over second place was over 13 minutes. Over the next 26.3 miles on the C&O Canal towpath, the margin increased to more than 19 minutes, and she only continued to add to it over the final 8.4 miles of paved roads to Springfield Middle School.

“I’m ecstatic right now,” Biehl said. “I’m a little in shock, to be honest.”

Caitriona Jennings (third photo), 42, of Ireland, finished second in 6:28:53 — the JFK’s No. 8 all-time women’s performance and a masters (40-and-over) record.

Jennings competed in the marathon at the 2012 London Olympics and was fresh off two big-time ultramarathon efforts, placing first in the European 50K championships last month after taking third at the 100K World Championships in August.

She went into her JFK debut Saturday with the same goal as Biehl’s  — a course-record victory.

“I struggled from the start, pretty much. It just wasn’t my day,” Jennings said. “But fair play to Sarah, she had an absolute stormer. Wow, so impressive, amazing. 

“It’s a lovely course. I was hoping I’d enjoy it more,” she added. “For some reason, I just couldn’t settle. It was a harder race than I expected. I’ve had two tough races in the last (few months), but I’m not making excuses. I was beaten fair and square. Maybe I expected too much of myself today. But you win some, you lose some. That’s what sport is. It just makes the good days all the better.”

Shea Aquilano, 21, of Carmel, Ind., placed third in 6:40:40.

Sub-4:00 miler wins men’s title (second photo).

Corcoran, who used to live in Baltimore, retuned to his former home state with some flair — including running shorts with the Maryland flag design.

“Dude, I’m out here, I’ve got the shorts, I’ve got to rep, right?” he said. “I know where I’m at, and I know I’ll get a lot of love for this.”

Corcoran, who ran a 3:59 mile in college, showed that speed kills at any distance.

“It feels like another life when I ran sub-4:00. I was 19 years old,” he said. “It’s been a fun journey. When I graduated from college, I just about hung up the running shoes, and didn’t really know what I was going to do. 

“I moved to Baltimore for work, and kind of realized it was the best way to have a good social life, at least for me, so I joined a running club, the Falls Road Running Club, and I made a lot of good friends. And once the pandemic hit, all the races got canceled, and I started dragging a friend of mine in Baltimore on these really long runs. I had so much fun and really got into the ultra distance.

“The JFK was a good excuse to come back and see some friends.”

Corcoran took the lead on the towpath around Mile 31 and never relinquished it.

“There was an aid station at 30.5, and (Matthew Seidel), who ended up getting fourth, he was just ahead of me,” Corcoran said. “He turned around and saw me not far behind him and walked for a little bit and then started running with me. He was like, ‘Hey, let’s run together, man. Let’s work together.’ And then, like a quarter-mile later, I just kind of floated away from him. I was like, ‘I guess it’s me by myself now. Hope nobody catches me.’”

Makai Clemons, 26, of San Diego, closed hard to take second in 5:32:19, finishing less than 3 minutes behind Corcoran after trailing him by more than 9 minutes at the end of the towpath section at 41.8 miles.

“I’ve been watching his training on Strava, and he’s been throwing down some filthy workouts,” Corcoran said of Clemons. “I was telling him after the race that he was one of the guys that was on my radar.”

Preston Cates, 25, of Flagstaff, Ariz., placed third in 5:33.23. Overall, eight men finished under 6 hours, a JFK record.

“Back in my generation, we always wondered what would happen if a 28-minute 10,000-meter runner or a sub-4-minute miler started doing the trails,” said Spinnler, a two-time JFK champ who lowered the course record to 5:53:05 in 1982.

"And now they’re doing it. The prize money, the national teams, the international competitions, it’s all there — all the incentive that wasn’t there a generation ago is there. All of the sudden, the sub-4-minute milers are coming to the sport. We had two of them in the race today, and we also had two Olymians. It’s so exciting for the future of the sport.”

Canadian Reid Coolsaet, a two-time Olympic marathoner, ran near the front before dropping out on the towpath.

Eilish McColgan was named Sunday Times Sportswoman of the Year giving her four awards in four days

Eilish McColgan won gold in the women’s 10,000m at this summer’s Commonwealth Games in Birmingham

Eilish McColgan was on Thursday night named Sportswoman of the Year at The Sunday Times Sportswomen of the Year awards, in association with Citi. McColgan won 10,000m gold at the Commonwealth Games in Birmingham during the summer, and in doing so broke the Games record set by her mother, Liz, 32 years earlier.

Elish Twitted "Thank you!!! 

This has been such a crazy week. 4 awards in 4 days! 

BT Sportswoman, Sunday Times Sportswoman, Scottish Women in Sport Athlete of the Year and now BASC Athlete of the Year! ??

Thank you!"

"One of the most exciting races I have ever watched was the Commonwealth's 10000m when Eilish pulled away over the last stretch to win gold," says MBR publisher Bob Anderson.  "I was not there but I have watched that video at least 20 times and for sure will watch it many more times. She is so deserving of all the awards she has received.  Well done and we can't wait to watch what's next." 

Eilish McColgan (born 25 November 1990) is a Scottish middle- and long-distance runner. She is the 2022 Commonwealth Games 10,000 metreschampion with the Games record, and 5000 metres silver medallist.

McColgan is a four-time European Championships medallist, winning silver medals for the 5000 m in 2018 and 10,000 m in 2022, bronze in the 5000 m in 2022, and a bronze for the indoor 3000 metres in 2017.

She holds the European record in the 10 km road race, and British records for the 5000 m, 5 km and half marathon. She also holds the European best in the 10 miles on the roads.

New York City Marathon Finisher Ashton Kutcher Is Training His Kids for a 5K

Inspired by his race in the Big Apple, the actor wants to share the sport with his family. Kutcher’s wife, actress Mila Kunis, told People that their kids, Wyatt, 8, and Dimitri, 5, were so inspired cheering for their dad in New York that they wanted to lace up, too.

The kids have already logged a half-mile to kickstart their training. Ashton Kutcher, 44, ran the New York Marathon for Thorn, a charity he started that protects children from trafficking and online child sexual abuse. He raised more than $1 million, part of which came from leading a virtual Peloton series during which he ran alongside celebs, including Kim Kardashian and Kenny Chesney. 

He was one of many celebrities to finish the New York City marathon this year. 

When asked if Kunis will log miles with her family she told People, “I can lie and be like, ‘Absolutely!’ But I’m not.”As many runners can relate, Ashton Kutcher was feeling the finish-line high after last week’s New York City marathon. Since his sub-4 hour finish, the actor has brought his kids into the running fold by starting to train them for a 5K, according to People. 

Pregnant runners: research says it’s safe to continue into the third trimester

Exercise physiologist and nutrition scientist Dr. Stacy Sims has recently debunked some pregnancy and exercise myths on social media, providing reassurance to people who are already runners, or pregnant individuals wondering if it’s OK to begin exercising.

Sims has also written extensively on the topic on her blog, and cites multiple recent studies, sharing that not only is it safe for runners or those who already have an exercise routine to continue throughout pregnancy, but that women can safely introduce activity into their lives after finding out they are pregnant.

Research has shown that gradually adding exercise to their daily lives can benefit the health of both pregnant people and their babies–Sims suggests walking if you weren’t exercising before pregnancy.

While it was long believed that vigorous exercise during pregnancy is harmful to fetal growth and development, a growing body of research (including a 2019 meta-analysis of more than 32,000 pregnant people) found that vigorous exercise into the third trimester not only didn’t adversely affect birth outcomes but had positive results. Vigorous exercisers had a lower risk of premature labor.

Exercise also appears to be good for growing baby’s lungs, according to a recent study demonstrating that a pregnant person’s physical activity is linked to the lung function in their offspring after birth. Researchers found that babies born to inactive mothers were more likely to be in the group with the lowest lung function, compared to babies born to active mothers.

Sims, who even did a low-intensity cycling workout the day before she gave birth, offers suggestions for pregnant mothers who want to exercise, noting that “the body is inherently smart.” She advises listening to your body and adjusting workouts according to how you feel and how your body changes.

The American College of Obstetricians and Gynecologists (ACOG)  also recommends that people with uncomplicated pregnancies are encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy.

How fast could Uncle Chen run a marathon without smoking?

Earlier this week, we broke the story of the 50-year-old Chinese superstar, Uncle Chen, running a three-hour and 28-minute marathon while chain-smoking cigarettes. His result went viral, making international headlines around the world while being satirically depicted to some as “a hero” and “a generational athlete.”

I have been asked two questions since writing the story: how great is his time? And what time would he run if he did not smoke? I crunched Chen’s 3:28:45 marathon into an age-grade calculator and speculated about how much the smoking held him back.

Chen’s age-graded time (while smoking)

Let’s start with the achievement. His 3:28-marathon would nearly have qualified him for the 2023 Boston Marathon for his age group, which has a qualifying time of 3:25:00 for men aged 50 to 54. When we stuck Chen’s (smoking) time into a running age-grade calculator, which compares your time against the world record for that particular age bracket, Chen’s time scored 66 per cent.

Chen’s age-graded time would be 3:07 (which is excellent).

How much did smoking hold Uncle Chen back?

Now, the hard part. Unfortunately, to my knowledge, there is no smoking-graded running calculator out there, but we can speculate. According to our previous article and the comments on Weibo, Chen only smokes when he runs. What we don’t know is the exact number of cigarettes he had during the marathon.

The photos showed Chen huffing at least two cigarettes, so let’s work with that number.

Running coach, physician and the author of Lore of Running, Tim Noakes, found that smoking (a single cigarette) can reduce running performance by 10 to 15 percent.

Although having one or two cigarettes probably will not do any long-term damage, inhaling a significant amount of carbon dioxide in a short period causes your muscles and airways to tighten up. Tight airways can lead to shortness of breath and wheezing, which are not ideal for marathon running.

On top of that, smoking increases your heart rate, and as a result, less blood reaches your muscles, which leads to fatigue. Other cardiovascular research indicates that a person’s heart rate can jump by around 30 per cent after one cigarette. This means Chen’s heart is working harder than it usually would on a run.

Extrapolating from Noakes’s research, we determined that the cigarettes probably hindered his performance by 15 to 25 minutes. So if he weren’t smoking, his marathon time would likely be between 3:03 and 3:13. 

Smoking or not, it’s still a decent time for a 50-year-old.

Peter Mburu and Zachariah Kirika ruled the 15th KATA Time Trail this morning in Thika

The 15th Kenyan Athletics Training Academy Time-Trials were held in Thika Kenya on Saturday. Peter Mburu and Zachariah Kirika came first in 10k and 5k respectively. 

Peter retained the title he won in October in a time of 29:43.8 without big challenge as his would-be opponent Zachariah ruled the 5k category in 14:25.9.

Newcomer Jonathan Korir from Ngong finished second in the 10km clocking 30:19.1 with upcoming Raphael Gacheru timing 30:31.8 for bronze.

42-year-old Paul Ng’ang’a was first master clocking 34:42.

In 5Km, Erick Mutuku came second to Zachariah after crossing the finish line in 15:07.9 where Levis Kuria sealed the podium in 15:08.8.

In women, Caren Chepkemoi came first in the 10Km category in a Personal Best time of 36:49.9 followed by come-back Kellen Waithera who managed 37:53.9 while new-find Lilian Musenya led in 5Km in 21:10.9. Hannah Njeri clocked 26:30.6 to finish second.

The KATA Time-Trial, initially programmed to be held on the Track, were held on the 5Km loop after heavy rain made the track unusable.

The December trial, to be held on the track, will take place on 14th and will feature 10,000m and 5,000m respectively.

NAME                       BIB            AGE             TIME

               10Km

1. Peter Mburu       105            24                29:43.8

2. Jonathan Korir     104            28                30:19.1

3. Raphael Gacheru 217           23                30: 31.8

4. Peter Wanyoike   92              26                30:42.2

5. Eston Mugo         87              29                31:02.5

6. Boniface Mungai 100            24               31:06.7

7. Evans Kiguru         82              27               31:16.2

8. Dennis Nyaga       86              24               32:03.0

9. Anthony Mukundi 80            34             32:43.4

10. Paul Ng’ang’a     98             42          34:42.3

11. Caren Chepkemoi 94         19                  36:49.9

12. Kellen Waithera  88           34                  37:53.8

      5Km

1.Zachariah Kirika    209         21                  14:25.9

2. Erick Mutuku       443         21                  15:07.9

3. Levis Kuria            96           21                  15:08.8

4. Fredrick Kiprotich 78         23                  15:11.3

5. Alfred Kamande   90         24                   16:07.6

6. Michael Mualuko 103       18                    16:33.3

7. John Mutiso         101       18                    17:13.4

8. Samuel Muiruri   72          27                    17:22.1

9. Amos Chirchir     102        22                    18:20.9

10. Lilian Musenya   81         21                    21:10.9

11. Hannah Njeri      78         23                    26:30.6

22-year-old runs across Long Island, N.Y., advocating for gun reform

Last weekend, a Queens, N.Y. man ran 120 miles (193 km) from Manhattan to Montauk, at the tip of Long Island, over two days. His goal was to raise $15,000 for Everytown for Gun Safety, a non-profit organization that advocates for gun law reform.

During his 48-hour run, Matthew Fertig, 22, raised more than $8,000 on his GoFundMe page. He was inspired to make a difference in response to the shooting deaths of 17 people at Marjory Stoneman Douglas High School in Parkland, Fla. on Feb. 14, 2018. 

“I was a senior in high school when the Parkland shooting happened, and I know several people that lost friends and family that day,” Fertig says. “Sadly, four years later, we have made a little progress in the fight to prevent gun violence, but not enough.” 

Everytown for Gun Safety was founded in 2013 to educate the public about the harmful effects of illegal guns and to reduce gun violence in the United States. The organization assists local governments and agencies with effective education policies to fight against illegal guns.

Many of Fertig’s friends and family came out to support him on his run, with several taking part in at least one leg of his journey. “My goal is to see the federal government pass a commonsense gun reform,” says Fertig. “There should be strict background checks and a ban on the sale of bump stocks and assault rifles.

“I started planning this run two years ago, so it is hard to put into words how meaningful this past weekend was for me,” he says.

Virginia man runs half-marathon in full football equipment

On Nov. 12, a Virginia man completed the Richmond Half Marathon in an unconventional manner. Rusty Burrell, 37, of Henrico, Va., ran the entire half-marathon dressed head to toe in the University of Richmond football equipment, and even carried a football.

Burrell rushed for a whopping 23,075 yards (21.1 kilometres) and immediately spiked the football when he crossed the finish line in 2:20:54.

This wasn’t Burrell’s first time running a race dressed in a sports uniform. Earlier this year, he ran a 10K dressed as a Washington Nationals baseball player, and then did a 10-miler in Philadelphia dressed as 76ers great Allen Iverson, dribbling a basketball for the entire 10 miles.

Burrell is a former University of Richmond student-athlete who competed in the 400m hurdles and high jump for their track and field program. The idea for this challenge came to him in the summer, for no particular reason. Then he contacted the school’s athletic department to see if it was possible to get the gear.

According to the Richmond Times, the U of R athletic department made a hard pitch for Burrell to run the half-marathon dressed as the school’s mascot, a gray spider named “Webstur”.

“The helmet was the worst,” says Burrell. “My head ached, and the heat inside the helmet was unbearable.” 

Burrell claims he grabbed water at every hydration station to help cool him down from the heat. ‘It sucked, but I finished,” he laughs.

We aren’t sure how getting touchdowns during a half-marathon works. Would they be worth 21 points?

Cereal Can Fuel Your Running, Just Use These Tips to Find the Healthiest Options

Not just for breakfast, cereal can fuel your runs when eaten before or after the miles.

Cereal is a convenient, quick bite to put together, and because so many options fill the grocery shelves, it’s easy to find a few favorites for a nutritious pre or postrun snack or meal. And even though it’s still called “breakfast cereal,” it’s become much more than just what kids eat before school. But is cereal healthy? According to experts, it definitely can be, especially for runners. 

To help you make the most of your meal, here’s what to know about the health benefits of cereal, plus how to choose a good-for-you option. 

Is cereal healthy?

“A bowl of cereal with milk or yogurt and maybe some fruit provides healthy carbohydrates and protein, which serve you well for fueling before a run or replenishing after a run,” Carrie Dennett, M.P.H., R.D.N., a Washington-based registered dietitian nutritionist and owner of Nutrition By Carrie, tells Runner’s World. “It’s a balanced choice that can also work well as a snack, which seems to be how more people are eating ‘breakfast’ cereal nowadays.”

What should you look for in a healthy cereal?

Part of the appeal of cereal is, of course, just pouring as much as you want into your bowl, but because so many cereals have a lot of sugar, it’s important to pay attention to portion sizes. “Remember that the recommended serving size on a package of cereal is intended to be meal size,” says Dennett. You may not need the full serving size, especially if you’re eating it as a snack or adding fruit and milk to the bowl.

To make sure you keep that sugar number in check, read the nutrition facts. “Make sure the cereal has no more than 5 grams of added sugar, or 10 to 12 grams of total sugar, per serving,” Dennett says. Also, a quality cereal will have about 3 to 4 grams of protein per serving, as well as at least 3 grams of fiber.

“Look for one that’s obviously whole grain, such as oatmeal, or labeled as ‘100% whole grain,’” Dennett adds. The first ingredient listed should be a whole-grain, which may be wheat, oats, brown rice, or corn, or ancient grains such as sorghum, quinoa, or millet, she says.

When you find a cereal or two that you like, Dennett encourages you to tune into your body’s cues to fine-tune the right portion size for you. “You want to move away from a rules-based approach: I can only have the serving size stated on the package or a mindless approach: I’ll keep pouring until the bowl is full,” she explains. 

4 Healthy Cereals

Organic Sprouted Whole Grain Cereal-

A mixture of whole grains, including millet and spelt, this cereal provides the carbs with zero sugar. You also get 6 grams of fiber and 8 grams of protein. 

GO Breakfast Cereal

Higher in protein than other cereals (11 grams) and fiber (13 grams), this option makes for a good meal postworkout.

Original Wheat Berry Flakes

Containing whole-grain wheat, flax seed, barley malt, and salt—just four ingredients—this cereal packs zero added sugar, 8 grams of protein, and 10 grams of fiber.

Joe's O's

The whole shebang in a bowl—you get fiber (3 grams), protein (3 grams), and whole grain oats as the first ingredient. 

What should you add to cereal to increase health benefits?

Now’s the time to get creative with your cereal. “What you pour over it or mix with it can up the protein even more,” Dennett says. Low-fat cow’s milk is always a good choice as it contains four grams of protein in a half-cup. You can also opt for dairy-free alternatives, or consider yogurt or cottage cheese.

“Yogurt has more protein than milk, with most Greek and Icelandic yogurts having more protein than traditional yogurt,” Dennett explains. “Some people find that their guts are happier with yogurt than with fluid milk—especially with quality yogurts that have been cultured with probiotic bacteria—which may be most important when eating before a run.”

Topping your cereal with fruit, like bananas or berries, also ups the nutrition, Dennett says. Bananas add potassium and berries add vitamin C, as well as disease-fighting antioxidants and filling fiber. The addition of fruit will also help the flavor if you’ve chosen a low-sugar cereal that needs a little sweetness boost, or if you want some sugar to balance the tang of yogurt or blandness of cottage cheese. 

What about fortified cereal?

One benefit of cereals is that they are generally fortified with essential nutrients, such as vitamin D, an important vitamin for bone health, among other benefits. However, just because a cereal is fortified doesn’t mean it’s “healthy,” Dennett adds. Lots of sugary cereals are technically “fortified,” so go back to checking the ingredients and nutrients, before buying one with the fortified stamp.

The bottom line on healthy cereals

No amount of fiber, fruit, or protein will make a cereal right for you if the high fiber, lactose, or other element of your bowl upsets your digestive system. “As with any prerun snack or meal, each runner needs to test a ‘good idea’ against what their body actually tells them,” Dennett says. 

“Running, jogging, or even walking increase gut motility, specifically emptying of the stomach,” Dennett adds. “Movement makes our digestive systems work a little more quickly than they do when we’re sitting still. The standard recommendation is to wait for two to three hours after a meal before going for a run, and also make sure the meal isn’t large or high-fat, which is why cereal, milk, and fruit can work well.”

Ultimately, Dennett concludes, “every runner has to experiment with what works for them, and trust what their body is telling them.”

Why you maybe should run intervals over distance workouts in the cold

As the weather gets colder across Canada and snow begins to cover our beloved running tracks and trails, it becomes harder to find places to train. If you don’t have access to a treadmill or indoor track, it’s challenging to do distance repeats outdoors.

Generally, most Canadians are not racing this time of year due to the cold weather and lack of races. But those who plan on racing in the early spring need to get in workouts to keep in touch with their speed and intensity. Instead of worrying about finding a loop to do your distance workout, do intervals or fartlek training and focus on your perceived exertion.

For example, doing 90-second intervals instead of 400m repeats won’t make too much difference physiologically, though mentally, you can focus on your output rather than hitting paces, which makes the workout more manageable.

Your running pace is also bound to be slower in colder temperatures, as it’s harder for blood to circulate to your muscles and keep them warm.

At the right intensity, interval workouts are suitable for all runners, from beginners to experienced. The great thing about interval training is it can be tailored to any individual and their goals and needs, plus it’s easy to track. Research has shown that it’s the most effective way to run and will help get you to your goals faster and help you enjoy running along the way.

Make sure you stick to plowed roads and lit-up streets with proper footing while doing intervals to ensure your safety. If you can’t get your workout in safely, it’s not the end of the world if you push it back a day or two.

Camille Herron’s 100-mile world record may go unratified

Renowned ultrarunner Camille Herron beat her previous world record 100-mile time at the Jackpot Ultra Running Festival in Henderson, Nev., in February, setting a new record that the USA Track and Field (USATF) committee has decided not to ratify, the Washington Post reported on Wednesday.

Herron, 40, won the race in 12:41:11, beating second-place (and first male) finisher Arlen Glick by more than 30 minutes and surpassing her own 2017 record of 12:42:40 by almost a minute and a half. The race doubled as the USA Track and Field 100-mile road championships, and Herron, who is a champion of clean sport and respected for holding herself and others to high standards in competition, was celebrated globally.

A certified race is always remeasured (course verification) after a record is set–the Jackpot Ultra was measured post-race in February, found to be accurate, and Herron’s record was thought to be clear while not yet official. In October, USATF official Brandon Wilson returned to the Jackpot course and measured once again, determining that the course was short by 716 feet, coming in at 99.864336 miles.

The record ratification process is often lengthy, but there has been no clarification as to why the USATF returned to the course in October, without race director Ken Rubeli (who has since sold the race) present.

Herron and Conor Holt (her husband and coach) have expressed frustration with the USATF’s process and lack of transparency, along with Rubeli, who sent a letter to USATF questioning the accuracy of measurements made eight months post-race.

“I set a world record in that race, and now they’re telling us that we don’t know whether the course was 100 miles or not,” Herron said to the Post. She shared that the situation has been stressful for her, and has impacted her performance in races since.

“My time is now that I’m in the best shape of my life. And, I mean, these moments can be fleeting. I put my heart and soul into that performance, and it was such a big deal for the sport and the history of the sport that it needs to count,” Herron said.

The Jackpot Ultra is held on a 1.17-mile loop, and the distance was questioned after Wilson (the measurer in February) attended the event, because his wife was running in the 100-mile race, and noticed a discrepancy between the course being run and the certified course map on the USATF website.

Former race director Rubeli explains that he changed one turn on the course for safety reasons, “due to a near collision between a runner and a baby stroller,” adding that he compensated for the change with precise cone placements on the course–something that wasn’t taken into account in Wilson’s February measurement.

Herron, Rubeli, and others are firm on their stance that Herron’s 100-mile record should stand, and the situation is ongoing. “It’s not a done deal yet that it’s unratified,” explains Herron. “USATF wasn’t working with Rubeli the last eight months, so we think the lack of communication created the current situation.”

Herron who describes herself as “propelled by joy and tacos,” has remained positive on social media, noting that she’ll be chasing several of her world records at the upcoming Desert Solstice Invitational, an elite-level event held on a track in Pheonix, Ariz.

Benefits and Protection Strategies for winter time running

Winter is coming. And if you’re tempted to blow off a workout in anticipation of snow, ice, cold, or rain, you’re not alone. Research from the Journal of Sport and Health Science suggests that many people use winter weather as an excuse to forego exercise.

Outdoor exercise, including running outside in the winter, can be good for you in a number of ways. It provides opportunities to boost your vitamin D exposure. It can also help you get some of the physical activity that your doctor (and other experts) are always encouraging everyone to get on a regular basis.

You’ll want to approach running in winter with safety in mind. Here are some tips to keep you safe and warm.

Tips for running in cold weather

Don’t just tie the laces on your running shoes, jam a hat on your head and head outside. Take some time to prepare in advance of your winter runs.

Check the weather forecast. Find out how cold it really is, as well as whether any rain or snow are likely, which could affect the safety status of your running path.

Dress appropriately. Think layers. With several layers of clothing, you can gradually shed one (or more) of them when you warm up and start to sweat. Then you can put them back on when you need them so you don’t get chilled.

Start slowly. If you haven’t been running much up until now, resist the temptation to launch yourself into a sprint right away. Spend some time building up your endurance gradually.

Wear something reflective. If the weather is gray and cloudy, it may be harder for drivers to see you. Add some reflective tape to your running jacket or clothing.

Stay hydrated. You might not remember to drink fluids as often as you would in the hot summer months, but your body still needs water. Drink some beforehand and take water with you to drink along the way.

Warm up and cool down. Give your body some time to adjust on both ends of your run.

Tell someone where you’re going. Just in case something unexpected happens, make sure a friend or family member knows where you’re planning to run and when you’ll be back.

Pay attention to the weather. Monitor the wind and temperature in case you need to cut a workout short.

Stop if something goes wrong. If your chest starts to hurt, you feel lightheaded, or you worry that you might have pulled a muscle in your leg, don’t keep pushing forward. Head inside and call a doctor if you’re concerned.

What to wear when running in cold temperatures

There’s an old expression often attributed to the people who live in Scandinavia that’s applicable here: “There’s no such thing as bad weather, only bad clothing.” So, if you want to run outside when the air is frosty, it’s important to have good clothing.

Remember: You’ll warm up and start to sweat, so keep that in mind when you get dressed. That’s when those layers come in handy.

Here are suggestions for your basic outdoor run wardrobe. You may need to vary some of it, depending on how cold it is where you live:

Gloves. In cold weather, your feet and hands are especially vulnerable to the cold — and at risk for frostbite. Don’t forget the gloves or mittens, whichever you prefer. You could even wear a pair of thin gloves made from a material that wicks away sweat, then put a heavier pair of mittens or gloves on top.

Socks. Put the cotton socks back in the drawer and choose socks that will wick away perspiration and keep your feet dry and warm. Wool socks are a good choice.

Running hat. A lightweight hat or beanie that covers your ears should be on your must-have list. Again, it’s never a bad idea to choose a fabric that wicks away moisture.

Base layer. Wool or a technical fabric should be your go-to choices for long-sleeve shirts that function as a base layer to keep your body warm. As with your socks, avoid cotton since it can get and stay wet next to your skin.

Pullover. Don this item of clothing after you put on your base layer. Some people like wool, others like fleece.

Jacket. Here’s another layer for you. Some runners prefer a wind-resistant layer on top. Depending on the weather, a waterproof or water-resistant jacket might be a good option for you. Pockets are a matter of personal preference, but remember, they can be a good place to temporarily stash your gloves if you need to do so.

Running tights or pants. Some runners love a fleece-lined legging to run in. In very cold climates, some runners layer a pair of tights under a pair of pants.

Running shoes. Make sure you wear running shoes that fit your feet correctly. If you wear thicker socks in the winter, make sure your shoes accommodate them. Look at the bottom of the shoes, too. You want to make sure they have enough traction to grip the road or trail, so you don’t slip if it’s slippery from rain, snow, or ice.

Sunscreen. If your face is exposed to the elements, it’s vulnerable, too. Apply a broad-spectrum sunscreen with an SPF of at least 30.

Optional: sunglasses or goggles. Some runners prefer to wear eye protection to block the glare from the sun, or even from ice or snow.

What are the benefits of running in cold weather?

While there may be some risks associated with running in cold weather, there are certainly some benefits, too.

Increases your aerobic activity

A major benefit of running in cold weather is that you’re getting some aerobic exercise.

Adults need an average of 150 minutesTrusted Source of moderately intense aerobic activity or 75 minutes of more vigorous exercise each week, according to the Centers for Disease Control and Prevention (CDC). A couple of brisk runs outside could easily help you achieve those goals.

Revs up your metabolism

Additionally, the cool temps themselves might actually rev up your metabolism and help change your body composition.

Burns calories

A 2014 studyTrusted Source found that men who were exposed to cooler temps overnight for a month experienced a significant increase in brown fat, which burns calories rather than storing them as white fat does.

If you’re looking to shed a few pounds — or keep the weight off that you’ve already lost — this could be a benefit that motivates you to keep on heading out the door.

Peres Jepchirchir named chief guest for Great Ethiopian Run

Reigning Olympic marathon champion Peres Jepchirchir is the guest of honor for this years’ edition of the Sofi malt Great Ethiopian Run International 10km road race set for Sunday in Addis Ababa, Ethiopia.

The race will see up to 500 elite athletes compete in both men and women categories with more than 40,000 participants expected to run in three waves of red, green and yellow which symbolises the Ethiopian flag.

Ethiopian athletics legend Haile Gebrselassie, who is a two-time Olympic 10,000m champion started the race 20 years ago with the first edition taking place in 2001. Local athletes have dominated all editions since then.

Jepchirchir, who is also the Boston Marathon champion, is excited to be gracing the race in what will be her first visit to Ethiopia.

“I’m glad to be invited for the Great Ethiopian Run International 10km road race as a guest of honour and I would love to meet with Haile and get some tips from him. I have not been to Ethiopia and I’m looking forward to also interact with my competitors and share one or two things concerning the sport,” said Jepchirchir.

Race General Manager Dagmawit Amare told Nation Sport the race is a symbol of unity and they are happy to host another  event.

“Every year in November, is the month that we are proud to be Ethiopians and in the past 21 years, the race has brought joy and unity in athletics. This year we expect more than 40,000 participants including 500 elite athletes from Uganda, Kenya, and Eritrea,” said Dagmawit.

According to the Runners World, the race held in Addis Ababa annually is possibly one of the best in the world where there is a mix of elite and fun runners.

The Great Ethiopian Run also organizes Hawassa Half Marathon, Women 5km race in March, Europe Day children races in May and Entoto Park Predator Run, which is held every month in Addis Ababa, IFH Relay Races and Great Bokoji Run.

Also invited for the event is two-time Boston Marathon champion Moses Tanui. He is expected to hold discussions for a partnership between Great Ethiopian Run and the Eldoret City Marathon, which is his brainchild.

Kiplimo, Waithaka and Chemutai are ready to run well in Seville

The Cross Internacional de Itálica in Santiponce on the outskirts of the Spanish city of Seville – the sixth Gold standard meeting in the current World Athletics Cross Country Tour – always boasts a mouth-watering line-up, and this year’s race on Sunday (20) is no exception.

The men’s 10.1km contest features world silver and bronze 10,000m medalists Stanley Waithaka of Kenya and Jacob Kiplimo of Uganda. The latter, who turned 22 earlier this week, is also the world cross-country silver medalist and already won here in 2019.

Kiplimo boasts an impressive 26:33.93 PB for 10,000m and enjoyed a fantastic summer season this year, winning double gold at the Commonwealth Games just a few weeks after his bronze medal at the World Championships. His last appearance came at the Great North Run in Newcastle a couple of months ago where he won against a strong field.

Waithaka finished seven hundredths of a second ahead of Kiplimo in Oregon to take his first senior global medal.

But they will face stiff opposition from the first four finishers at last weekend’s Cross Country Tour race in Atapuerca in the form of ThierryNdikumwenayo, Kenya's Levy Kibet, Burundi’s RodrigueKwizera and Eritrea's MerhawiMebrahtu.

After living in the country for eight years, Ndikumwenayo was granted Spanish nationality 10 days ago, but the 25-year-old from Burundi is not yet eligible to represent Spain in international events. He proved to be in stellar form in Atapuerca and will aim to maintain that momentum on Sunday while his closest opponent there, Kibet, will be eager to confirm his runner-up place ahead of Kwizera was no fluke.

Defending champion Kwizera reportedly resumed training for this cross-country season a bit later than usual after spending some weeks in his native Burundi for family matters, but the 22-year-old is rounding into form and he should be in contention for a podium place once again. Meanwhile teenager Mebrahtu, the world U20 5000m silver medalist, will also be a contender after his recent top-four finishes in Soria and Atapuerca.

Spanish hopes rest mainly on the in-form NassimHassaous, a top-10 finisher in all his appearances so far this cross country campaign.

Entries for the women’s race, also contested over 10.1km, are headed by Uganda's Olympic steeplechase champion PeruthChemutai. Illness prevented the 23-year-old from competing in Atapuerca last weekend, but she now seems fully recovered and ready for her first outing since taking bronze at the Commonwealth Games in August.

Despite the longer than usual distance, Kenya's 2021 world U20 1500m champion Purity Chepkirui should play a key role on Sunday following her overwhelming win in San Sebastián two weeks ago and her runner-up finish in Atapuerca last Sunday.

She will be joined by her fellow Kenyan Nancy Jepleting, winner in Zaragoza last month, while Ethiopia will be represented by MeseluBerhe, runner-up in San Sebastián and seventh in Atapuerca.

Turkey's four-time European cross-country champion Yasemin Can is also entered, as is Portugal's 2019 European U20 3000m silver medalist Mariana Machado, and Spain’s Isabel Barreiro, who finished just six seconds behind Can last weekend.

Previous winners in Santiponce include KenenisaBekele (2003, 2004 and 2007), Fernando Mamede (1984 and 1985), Paul Kipkoech (1987 and 1988), Paul Tergat (1998 and 1999), Moses Kipsiro (2008 and 2009), Leonard Komon (2010 and 2011), Linet Masai (2010 and 2012) and Paula Radcliffe (2001), among others.

Weather forecasters predict a sunny day and temperatures in the 16-18C range by the time of the event.

Running community pillar’s son suffers devastating accident

If you’ve run any races in Canada in the past 10 years, chances are you’ve had some help from Andre Okenge, though you might not realize it. Nineteen years ago, Okenge escaped the Rwandan genocide, found his way to Canada and has been employed Sportstats, the race-timing company, ever since. On Oct. 23, as reported by iRun, Okenge’s 19-year-old son, Stephane, was a passenger in a serious car accident in Nebraska, where he plays basketball, resulting in a spinal cord injury that has left him a quadriplegic (paralyzed from the shoulders down).

Stephane remains in intensive care at Bryan Medical Center West Campus in Lincoln, Neb., with severe damage not only to his spine but also to the surrounding tissues, including some of the muscles he uses to breathe. (He needed to be intubated following the accident.) 

The young basketball player was a freshman at York University in York, Neb., 60 km west of Lincoln. His passion for basketball began when he was a youngster living in Uganda; later he attended the Canada Topflight Academy (a basketball academy in Ottawa), and then played in the AAU in Oklahoma. He was recovering from a shoulder injury when the accident happened.

Stephane will spend time in a specialized spinal cord facility before being discharged to come home to Canada. Meanwhile, his medical bills are mounting, and his insurance is capped at $500,000. His relatives have started a GoFundMe page to help offset the costs associated with his care, and with the equipment he will need once he returns home to Canada.

Stephane’s father, Andre, is a much-valued member of the Sportstats team. “Andre Okenge has been part of the Sportstats team every single weekend for 19 years and he is loved by the entire Sportstats team,” Marc Roy and Isabelle Fradette of Sportstats are quoted as saying, “as well as the race organizers he has worked with over the years.” 

Legendary climber Alex Honnold is also a ninja ultrarunner

On Saturday, world-renowned climber Alex Honnold surprised runners and fans when he hopped into the Red Rock Canyon 50K Ultra, just outside of Las Vegas, running to sixth place in five hours and twenty-three minutes. Honnold, 37, has a home in Nevada with his wife, Sanni McCandless, and their daughter June.

Ultrasignup shows Honnold as having completed one other ultra in 2011, but he’s also flown under the radar with some running accomplishments, including a casual R2R2R (Rim to Rim to Rim) of the Grand Canyon in 2021–an endurance challenge that is on many runners’ bucket lists.

In 2017, Honnold became the first climber to ascend Yosemite’s El Capitan without ropes, documented in the popular film Free Solo, and holds numerous speed-climbing records. He’s also known for long traverses–in October he established a roughly 60-kilometre traverse that included 14 Red Rock multi-pitch routes, hiking and scrambling for well over 7,000 metres of vertical in a 32-hour push. He called the traverse Honnold’s Ultimate Red Rock Traverse or HURT.

While an ultra may seem like a natural extension of those long traverses, Honnold did share some thoughts on trail running back in 2016 with Trailrunner Mag, when he explained that he felt running wasn’t particularly beneficial to climbing.

“It uses energy that could better be used doing my actual sport. But at the same time, I like running around and seeing new trails,” Honnold said. “I just enjoy moving quickly through new areas outside. I really like new trails and hills. I like seeing new things.” 

“Sometimes it’s just nice to run,” he shared. “Like a kid.”

While most of us can’t comprehend summitting a steep rock face without a rope, the joy of running like a kid is something we can all relate to. It’s unlikely we’ll see Honnold challenging Jim Walmsley to a run-off any time soon, but the accomplished athlete may pop up in an ultra near you, ninja-like. You never know.

How to prevent dehydration at your next race

It’s no secret you need to be well hydrated to perform your best, but did you know that being hydrated for a run should start far before the gun fires on race day and continue long after you cross the finish line?

According to Runner’s World Magazine, in warm or humid environments, being more than two percent dehydrated can cause a decline in your running performance. Dehydration causes your blood flow to drop, decreasing your body’s ability to transfer heat, and forces your heart to beat faster. This is when your body starts to shut down and your ability to cross the finish line becomes much more difficult.

In addition to your training schedule, incorporate these hydration tips before, during and after your run.  And always remember to listen to your body because proper hydration will depend on the heat, soreness and distance.

Before you hit the pavement

In the days leading up to your run or race, drink plenty of water and nonalcoholic drinks. Alcohol dehydrates you and can prevent you from getting a good night’s sleep, a critical aspect of a pre-race routine.

An hour or more before your race begins, drink about 16 ounces, or two cups, of water. Be sure to stop drinking at this point so you don’t have to go to stop to use the restrooms along the race!

Right before the start of the race, you can drink a half to a full cup of water to ensure you’re still properly hydrated, if desired.

During the race

Hydration while out running is simple: drink if thirsty. Research has shown this approach helps to prevent under hydrating, which leads to dehydration, as well as over hydrating. However, a general “rule of thumb” during your run is:

For every 20 minutes of running, drink 4-6 ounces (roughly one cup) of water.

If you run faster than an 8-minute mile, it is recommended to drink 6-8 ounces (more than one cup) of water every 20 minutes.

When you are running for 90 minutes or more, adding a sports drink to replace the lost sodium and electrolytes will help you absorb water faster and stay hydrated longer.

After you’ve crossed the finish line

Most experts believe you should drink at least three cups of water after you have finished a run or race. However, flavored or protein drinks such as iced green tea, coconut water, chocolate milk or a low-fat smoothie are also excellent options post-run.

Internet reacts to Paris 2024 Olympic mascots

The Paris 2024 Olympics and Paralympics organizing committee unveiled the new mascots for the 2024 Games, and the Internet is skeptical. It’s difficult to know what they are meant to represent–both mascots display the French colours of blue, white and red, and they are vaguely triangular.

The organizing committee revealed that they are meant to represent Phrygian caps, which originated in Eastern Europe and came to represent the freedom won during the French Revolution, but the Internet has other ideas.

“They look like one of those hats Papa Smurf used to rock,” wrote one Twitter user.

“What’s it supposed to be? A bird with sneakers?” wrote another.

Several others expressed the peculiar triangular-shaped figure looks like a cartoon of a female body part brought to life.

According to the Olympic organizing committee, the mascot, who goes by the nickname Les Phryges, was designed to represent the Phrygian cap, a red bonnet famously worn by Marianne, the personification of freedom and democracy against all forms of oppression during the French Revolution.

This is the third connection the 2024 Games has made to the French Revolution (1789-1799). The route for the Olympic marathon follows the same course as the women’s march on Versailles, which was one of the earliest and most significant events of the French Revolution. The logo for the Paris Olympics also pays tribute to the French Republic, combining three symbols–a gold medal, a flame and Marianne.

Although we are 600 days away from the start of the 2024 Olympics and Paralympic Games, the mascots are already on sale online. The goal of the mascots is to connect with kids, fans and French culture. 

Kenyan Abel Kirui set to run next month's Fukuoka Marathon

Two-time former world champion Abel Kirui leads a strong contingent of Kenyan elite runners to next month's Fukuoka Marathon.

Kirui, 40, with a personal best of 2:05:05, faces stiff opposition to win the event set for December 4.

This will be Kirui's first marathon of the year having last participated in the 2021 Milan Marathon, where he finished 11th in 2:06:52.

Kirui said he has what it takes to win the race despite the competition. "Marathon running is never easy but I have had good preparations and I am looking forward to having a good outing,” added Kirui. 

Kirui will have fellow Kenyans Kenneth Keter and Silas Too for the company. Keter has a personal best of 2:06:05 set at the 2021 Amsterdam Marathon, where he finished eighth while Too has a PB of 2:06:32 posted in the Eindhoven Marathon last year.

James Gitahi, who finished third last year in a time of 2:08:25, will be aiming to go two places better this time around. Last year's winner Michael Githae will be aiming to defend the crown he won last year when he clocked 2:07:51.

Githae is upbeat about his prospects despite placing 11th at the Tokyo Marathon in March this year at 2:07:55. Githae also won silver at the Commonwealth Games in Birmingham last August.

“I did not do well in Tokyo but I have trained hard for Fukuoka for the past three months. It's a very good field, especially the Kenyans and Ethiopians but I'm up to the task and ready to defend my title,” he said. 

Vincent Raimoi will be making his debut in the full marathon at the event having clocked 59:51 at the 2020 Ras El Khaimah Marathon in UAE, where he finished fifth. The Ethiopian athletes in the event will be led by Teshager Yegzaw and Yemane Tsegaye. 

Finalists announced for Women's World Athlete of the Year 2022

The names of the five finalists for Women’s World Athlete of the Year have been confirmed, as the countdown to the World Athletics Awards 2022 continues.

The five athletes, who represent five countries from three area associations, have achieved sensational performances across a range of athletics disciplines in 2022, at the World Athletics Championships Oregon22, World Athletics Indoor Championships Belgrade 22, one-day meeting circuits and other events around the world.

The finalists are (in alphabetical order):

Tobi Amusan, NGR- World 100m hurdles champion- Diamond League, Commonwealth and African 100m hurdles champion- Set a world 100m hurdles record of 12.12

Shelly-Ann Fraser-Pryce, JAM- World 100m champion, claiming a fifth gold medal in the event- Diamond League 100m champion- Ran a world-leading 10.62 among her record seven sub-10.70 100m races of the season

Kimberly Garcia, PER- World 20km race walk champion, winning Peru’s first ever World Athletics Championships medal- World 35km race walk champion in a South American record to complete a race walk double- World Athletics Race Walking Team Championships 20km bronze medalist

Sydney McLaughlin, USA- World 400m hurdles and 4x400m champion- Broke the world 400m hurdles record with 51.41 at the US Championships- Further improved the world record to 50.68 to win the world title

Yulimar Rojas, VEN- World indoor and outdoor triple jump champion- Diamond League triple jump champion- Improved her world record to 15.74m in Belgrade

Voting procedure for 2022 World Athletes of the Year

A three-way voting process determined the finalists.

The World Athletics Council and the World Athletics Family cast their votes by email, while fans logged their decisions online via the World Athletics social media platforms where a record 1.3 million votes were registered.

The World Athletics Council’s vote counted for 50% of the result, while the World Athletics Family’s votes and the public votes each counted for 25% of the final result.

Voting closed on 31 October.

The World Athletes of the Year will be announced on World Athletics’ social media platforms in early December, as part of the World Athletics Awards 2022.

Can Running help alleviate symptoms of PTSD?

Running can help alleviate symptoms of PTSD and may help a patient identify and associate negative thoughts and emotions with positive ones. PTSD is an anxiety disorder caused by very stressful, frightening or distressing events.

In fact, researchers have examined the effects of running on PTSD patients, finding that the activity can induce unwanted physiological responses and helps patients associate negative emotions with positive ones. 

PTSD stats show that about 6% of the US population will develop PTSD at some point in their lives. Women are more likely to develop PTSD than men, and people who have experienced multiple traumas are also more likely to develop the disorder.

And this can, luckily, be alleviated with regular exercise. 

PTSD and Exercise

Exercise can, indeed, help alleviate PTSD symptoms. 

There is a growing body of evidence that physical exercise can help individuals recover from trauma. Physical activity reduces anxiety and stress levels and is known to increase cognitive function. 

It can also improve coordination and focus. It also helps with breathing. The benefits of exercise for PTSD go beyond mental health.

Running helps the body release mood-boosting neurochemicals. It also improves self-efficacy. This is important because it counters the feelings of helplessness associated with PTSD. 

Runners are also more likely to be able to focus better. In addition, running can help people associate negative emotions with positive ones.

Several studies have shown that aerobic exercise can alleviate the symptoms of PTSD. However, these studies use retrospective self-report measures, which can be prone to bias and inaccuracy. 

Also, several of the studies did not report the duration of the traumatic event in the participants. Despite these limitations, aerobic exercise is generally accessible and inexpensive, and it has been proven to improve cognitive functioning.

Deep Breathing

Researchers have shown that running and deep breathing can alleviate the symptoms of post-traumatic stress disorder (PTSD). 

Running and deep breathing stimulate the ANS, causing physiological responses that help PTSD patients associate negative emotions with positive ones. 

Symptoms of PTSD include a hyper-vigilant state, inability to connect with others, and recurring intrusive thoughts. These symptoms can be debilitating.

PTSD is triggered by traumatic events, which can occur over a long period of time or in a single incident. During a stressful event, the body responds by raising its heart rate, blood pressure, muscles, and reflexes. 

Eventually, this response is reversed, and the body returns to a normal state. However, when the stress response continues for too long, the brain is “stuck” and can no longer function normally. 

Recovery from PTSD involves unsticking this response.

People with PTSD may try to avoid unpleasant memories and feelings. However, numbing oneself can only worsen the symptoms of PTSD. 

The body cannot escape the emotions it feels under stress, and avoiding these feelings can also affect their relationships and their quality of life.

How Running Helps

Running can help alleviate PTSD symptoms in several ways. 

For starters, exercise is therapeutic and can help a person sleep better. It can also give a person purpose. It’s important to choose an activity you enjoy and find a way to incorporate it into your daily routine. 

Running can be fun and relaxing, which can help a person relax and have more clarity. Even a short walk can help a person feel refreshed and can help them deal with their trauma.

Many people suffering from PTSD have symptoms that develop a few weeks or months after the trauma. Symptoms can include increased anxiety and depression, and trouble concentrating. 

They can also have changes in their sleeping patterns, aches and pains, and a decreased appetite. It can also cause people to become dependent on alcohol and other substances to cope with the symptoms.

Although it’s best to engage in prolonged activity, even short runs can help. Moreover, running is beneficial because it can release feel-good hormones that relieve traumatic stress. 

An Alternative: Art Therapy

Art therapy is a great way to process traumatic memories and help a person deal with the symptoms of PTSD. 

Try this eight-minute leg routine to ramp up speed and strength

Coach and ultrarunner David Roche of Boulder, Colo. is well known for his three-minute mountain leg workout, a routine that is suitable for a wide variety of runners, from ultra-endurance athletes to those training for a 5K.

While the mountain-leg routine helps runners get strong, Roche shared in Trailrunner Mag that there was a need for a speed-focused routine for runners looking for help nailing faster paces.

Before doing this routine, note that if you aren’t struggling with speed, the mountain leg workout should be a sufficient boost for you, and you can safely increase reps as you gain strength.

Roche recommends speed legs only for athletes “who have evidence they need it, whether from health issues or imbalances or weakness at higher outputs.”

Make sure you aren’t adding any new exercises to your routine if you’re recovering from an injury, and ease into the routine, starting without weights of any kind. Roche suggests not rushing between exercises and says: “Do not go to failure. We’re looking to do some work, not get worked.”

Eight-minute speed leg routine

Warm up with a brisk walk or slow run, or do this routine following your workout (add these exercises to a hard workout day, so that your easy days stay easy).

10 x alternating rear lunges on each leg

Since rear lunges are easier than the rest of the exercises they’ll help you warm up, and Roche says to avoid going anywhere near failure. Focus on using controlled motion up and down, with your back knee getting close to the ground. Quads, glutes and hamstrings will all be engaged in these lunges, with both eccentric and concentric movements–great for descending and climbing. Alternate legs to avoid getting too tired.

10 x Bulgarian split squats on each leg

With your trailing leg on a bench or platform a few feet high, go up and down, staying in control. Roche says you’ll feel this in the butt and high hamstrings—make sure you start with no weight. Avoid this one if you have any pre-existing injuries or concerns.

10 x single-leg Romanian deadlift on each leg

Roche is firm on this one–start without weights. Firmly plant your foot and bend your knee slightly, raising the other leg parallel to the ground. Push down and pull back with the engaged leg to raise up to center, with controlled up and down motion.

10–20 x goblet squats

With legs shoulder width or a bit wider apart and feet slightly out, do a typical squat. Some people like to go to 90 degrees or beyond, but Roche says he prefers staying a bit higher. After you adapt to these exercises, it’s OK to use slightly heavier weights.

20–50 x single-leg step-ups

Runners familiar with the three-minute mountain legs will recognize the burn of the step-up portion to wrap up the speed leg routine.”Go up and down a bit more rapidly now, with the burn concentrated in your quadriceps,” says Roche. “It should feel almost exactly like climbing up a steep grade.”

Roche suggests going for a walk after the speed leg routine and making sure you have an easy running or recovery day planned to follow.

Coros introduces limited-edition Molly Seidel watch

The endurance sports watch company Coros has released a limited Molly Seidel edition of the Pace 2, which celebrates the Olympic bronze medallist’s achievements and captures her unique and fun personality. 

The design of this special edition watch was a collaborative process with Seidel and her team, and features colors to represent her: two shades of green (her favorite color–a vibrant green to match her Puma race kit, and a more earthy green as a nod to the environment). 

Seidel’s limited edition Pace 2 comes with two watch bands: a green silicone band and an extra nylon band with Seidel’s famous “full send” catchphrase after she won bronze in the marathon at the 2020 Tokyo Olympics. 

The watch also comes with a scannable QR code to a custom 12-week marathon training plan created by COROS, Seidel and her coach, Jon Green of Verde Track Club in Flagstaff. 

Seidel was using a Coros watch before she signed on as an official athlete for the brand. When she won her Olympic bronze, Seidel wore the Coros Apex, and made headlines as her bronze-medal-winning marathon quickly became the most kudo’d women’s activity on Strava. In November 2021, she officially signed on as a Coros athlete and was the top American at the 2021 New York City Marathon, where she wore the lighter-weight Coros Pace 2. 

The Pace 2 is an excellent watch for anyone who likes to walk, run or cycle daily and wants to understand the simple statistics around their exercise. The watch also has everything you need for serious training, with stellar 30-hour GPS battery life and easy-to-understand metrics and statistics.

“This watch is Molly, and it represents all aspects of her personality, from her grit and determination to her youthful energy,” said Dan Suher, Director, Global Sales at Coros. “It is an honor to celebrate everything she has already accomplished in her career and know how much is still to come.”

The Coros Pace 2 Molly Seidel edition is available now on Coros.ca and through select running specialty retailers with a retail price of CAD $349.00.

Finalists announced for Men's World Athlete of the Year 2022

The names of the five finalists for Men’s World Athlete of the Year have been confirmed, as the countdown to the World Athletics Awards 2022 continues.

The five athletes, who represent five countries from three area associations, have achieved sensational performances across a range of athletics disciplines in 2022, at the World Athletics Championships Oregon22, World Athletics Indoor Championships Belgrade 22, one-day meeting circuits and other events around the world.

The finalists are (in alphabetical order):

Mondo Duplantis, SWE- World pole vault champion indoors and outdoors- Diamond League and European pole vault champion- Improved his world record to 6.19m and 6.20m indoors, and then 6.21m outdoors

Soufiane El Bakkali, MAR- World 3000m steeplechase champion- Diamond League 3000m steeplechase champion- Unbeaten in 2022, running a world-leading 7:58.28 in Rabat

Jakob Ingebrigtsen, NOR- World 5000m champion, world 1500m silver medallist indoors and outdoors- European 1500m and 5000m champion- Ran a world indoor 1500m record of 3:30.60 and won the Diamond League title in a world-leading 3:29.02

Eliud Kipchoge, KEN- Improved his world marathon record to 2:01:09- Berlin Marathon champion- Tokyo Marathon champion

Noah Lyles, USA- World 200m champion- Diamond League 200m champion- Ran a world-leading national record of 19.31 to move to third on the world all-time list

Voting procedure for 2022 World Athletes of the Year

A three-way voting process determined the finalists.

The World Athletics Council and the World Athletics Family cast their votes by email, while fans logged their decisions online via the World Athletics social media platforms where a record 1.3 million votes were registered.

The World Athletics Council’s vote counted for 50% of the result, while the World Athletics Family’s votes and the public votes each counted for 25% of the final result.

Voting closed on 31 October.

The World Athletes of the Year will be announced on World Athletics’ social media platforms in early December, as part of the World Athletics Awards 2022.

Obiri and Kwizera are the favorites in Madrid

The 57th San Silvestre Vallecana, a World Athletics Elite Label Road Race and possibly the most prestigious of the myriad of New Year's Eve races around the world, will return to its usual circuit (December 31) after a change last year because of the pandemic.

The women’s race on the slightly downhill 10km point-to-point course – which starts alongside the famous Santiago Bernabeu stadium of Real Madrid and finishes on the pitch of another Spanish first division club, Rayo Vallecano, in the Madrid suburbs – has Kenya’s distance ace Hellen Obiri as the athlete to beat.

The two-time world 5000m champion and Olympic silver medalist finished second in Madrid in 2018 after a thrilling battle with her fellow Kenyan and current world marathon record-holder Brigid Kosgei. Obiri’s outstanding 29:59 time then proved not enough to take the victory, but the 32-year-old will be eager to claim victory in Madrid for the first time on her opening appearance this winter.

Yet the reigning world cross country champion Obiri will face tough opposition provided by Ethiopia’s Degitu Azimeraw, 10 years her junior. Azimeraw is an accomplished road specialist, having recorded the second quickest ever marathon debut when she won in Amsterdam in 2:19:26 in 2019 to also break the course record in the Dutch city.

After another fine performance over the classic distance of 2:19:56 for sixth in Valencia in 2020, the Ethiopian moved to 11th on the world all-time list last October following her runner-up spot in London in a big lifetime best of 2:17:58. Azemiraw boasts a relatively modest 31:03.32 10,000m clocking set in Hengelo a couple of years ago. The NN Running Team athlete will be joined by her teammates Lonah Salpeter of Israel and Haven Hailu from Ethiopia.

The 33-year-old Salpeter holds the European 10km record with a 30:05 time to her credit set in Tilburg in 2019, one year after she won the European 10,000m title in Berlin. She attempted to land an Olympic marathon medal in Sapporo, remaining in a four-unit leading pack until the 36th kilometer, but some stomach problems ultimately hampered her aspirations. After that disappointment, Salpeter bounced back eight weeks later to place fifth at the London Marathon in her second quickest time of 2:18:54, not particularly far from her career best of 2:17:45 run in Tokyo in 2020 which makes her the eighth fastest woman in history.

Watch out too for the 23-year-old Hailu, as she was an unheralded distance runner until this year but clocked 2:20:19 for third in Amsterdam in October. She will compete in the company of her fellow Ethiopian Likina Amebaw Ayel, a 32:20 performer.

The men’s contest is also shaping up well as the classy cast includes the in-form Burundian Rodrigue Kwizera. The 22-year-old is enjoying a fantastic cross country season on Spanish soil, having taken victories at several prestigious events such as Soria, San Sebastian, Atapuerca, Italica and Venta de Banos. While the race record of 26:41 set by Jacob Kiplimo in 2018 seems unreachable, Kwizera should run well under the 28-minute barrier for the first time in his career.

Trying to deny Kwizera top spot will be Spain’s 2021 sensation Mohamed Katir, who broke three long-standing national records in the short space of 33 days. The rising Spaniard began his tally by clocking 12:50.79 for 5000m in Florence on 10 June, continued with a 3:28.76 1500m performance in Monaco on 9 July and concluded in style by taking the win over 3000m in Gateshead four days later, timed at 7:27.64.

In his first appearance at a major championships, Katir finished eighth at the Tokyo Olympics over 5000m. He more recently took the spoils at the Jean Bouin, a 10km road race held in Barcelona on 28 November, when he outsprinted Eritrea’s Merhawi Mebrahtu after a one-month stint at the altitude of Font Romeu. The 23-year-old’s next primary goal is the indoors, where he will try to excel over 3000m.

Kenya’s Shadrack Koech and Uganda’s Boniface Abel Sikowo should also be in the hunt for a podium place on Friday. The former holds a 27:21 10km lifetime best, while Sikowo is an 8:25.91 3000m steeplechase athlete who is tackling the road events and ran a 1:01:44 half marathon debut in Barcelona in October.

Not to be discounted is Kenya’s Emmanuel Kiplagat, as the 19-year-old clocked 28:28.02 for 10,000m last summer at the altitude of Nairobi.

In addition to Katir, Spanish hopes rest on Nassim Hassaous and Abdessamad Oukhelfen as they finished seventh and 12th respectively at the European Cross Country Championships in Dublin to lead Spain to team silver, while marathon runners Ayad Lamdassem (2:06:35) and Yago Rojo (2:08:56) will be aiming for a top 10 spot. The Tokyo Olympics 1500m 13th-placed Ignacio Fontes will also be in contention.

Weather forecasters predict perfect conditions for the race, with a mild and windless night, and temperatures between 12 and 14ºC by the time of the event.

Ultrarunner Adam Campbell’s tips to master your mid-race mindset

If you’ve ever found yourself nailing your goals in a race, you may have also experienced some panic or fear, and wondered how exactly to continue. Canadian ultrarunner and mountaineer Adam Campbell addressed this on social media recently, sharing: “The first time you move from dreaming about something to actually being in a position to see it through can be scary.

It takes a mind shift to not panic, to keep executing the way you have been, and keep flowing the way you were that got you there in the first place.”

Finding success in a race can be thrilling, but also frightening, and it can derail even the most skilled athlete. We caught up to Squamish-based Campbell to hear his tips on staying on track when you suddenly find yourself performing in a way you’ve only dreamed of.

Think ahead–imagine your emotional state in various outcomes

Campbell notes it’s amazing how quickly we can lose sight of our original race plans, attitude and mind frame when we find ourselves in a position to succeed. He suggests thinking these situations through ahead of time.

“We often visualize a process, i.e., getting nutrition, what our pace should be, or how we want to handle certain sections of a course, but we don’t think about the emotional state we want to be in when we are achieving our desired outcome,” he explains.

Instead of rising to the occasion, when we find ourselves nailing our goal, we’re often flooded with “don’t screw up” thoughts, he says. These are draining–and Campbell suggests the more emotional steadiness we can maintain in a race, the more our energy can be channeled toward moving fast.

“Try to think about how it might feel being on pace or just ahead of it [in a race] while training,” Campbell says.”Think about what happens and what you’re going to tell yourself when you are nailing your game plan, so that when you suddenly find yourself there, it’s not a surprise, and you aren’t as nervous.”

Recognize the stress you’re feeling, and disarm it

Campbell notes that we put a lot of pressure on ourselves when we aim for certain times or positions in a race. While this pressure can be positive, getting us training and propelling effort into pushing our limits, the same pressure can backfire and end up causing a blow-up in a race.

“To some degree, it’s a stress response, a form of self-protection from a perceived threat, in this case, self-imposed pressure,” says Campbell. Recognizing the stress and acknowledging why it is appearing can help disarm it.

“I have even heard of people giving a name to the stress, like ‘John’ and when those ‘don’t mess up’ thoughts show up, you can thank John for appearing and trying to protect you, but also tell him that you don’t need his help right now and politely ask him to leave,” Campbell shares.

If that seems too abstract, Campbell suggests giving yourself specific tasks to focus on, from keeping your form dialed in or focusing on nutrition in long races, to help you stay present and negate some of that potential anxiety.

Practice emotional self-regulation in training

Campbell emphasizes self-talk and practicing emotional regulation as essential components of training.

“I create stories and narratives for myself, visualizing different race scenarios during training sessions,” he adds. “This kinesthetic imagery, or visualization, can be used to help you establish positive responses to negative situations that may arise in races.”

Avoid self-sabotage–look at your patterns

“If you consistently find yourself making decisions mid-race, or even making decisions going into races, that self-sabotage your desired results, do an honest debrief about everything you did going into and during the race,” suggests Campbell.

“Analyze your behavior and recognize your patterns–name them. When you start to find yourself second-guessing what you are doing, have a conversation with the doubter in you and ask them to kindly move on.”

Campbell points out that in a long race, if you find yourself in an extended bad patch or low point, slowing down to eat and reframe your mental state can make a world of difference. “It is amazing how much our emotional state can vary, just because we are underfuled in those long efforts,” he says.

Revisit your goals

Campbell says we often don’t talk about the very important need to revisit our goals: “Are the factors you are focusing on something you can actually control or are they external factors?” He suggests keeping your focus on the process of executing the best race you can on the given day.

Dublin cop banned for life after taking public transit to finish last month’s race

An Irish runner, who works as a police officer, has been barred for life from the Dublin Marathon after he was allegedly caught taking public transit to finish last month’s race. 

Race organizers began investigating the police officer’s result when they found that he negative-split his marathon by 50 minutes.

The officer averaged six-minute kilometers through halfway and increased his pace to a staggering 3:45 per kilometer in the final 21 kilometers.

He was allegedly seen boarding Dublin’s streetcar system, the Luas, which he used to get closer to the finish line. 

The officer finished in the top six per cent of all runners, but has since been disqualified and forced to apologize, returning his medal and T-shirt. His result was removed from the Dublin Marathon results.

Race organizers told the Irish Mirror they have finished their investigation and said the individual (who was not named) will be banned from all future events at the Dublin Marathon.

Coincidentally, the man caught cheating works for the anti-corruption unit of the Dublin Police and is tasked with investigating wrongdoing within the force. According to the Irish Independent, the police force is also conducting a fact-finding review. 

An estimated 25,000 runners took part in the race around Dublin on October 30. The marathon route was one lap around the city and was won by Taoufik Allam of Morocco in 2:11:30 and Nigist Muluneh of Ethiopia in 2:28:31.

Meet the 91-Year-Old Greek Marathon Runner

Marathon runner Stelios Prassas, at 91 years old, is likely the oldest athlete that participated in the 2022 Athens Marathon.

Prassas, who prides himself in maintaining not only the physical fitness of a teenager, but also the spirit of one, was born in 1931.

The incredible athlete has won eight national awards, and tested out his skills for one more time at the Athens Marathon, that took place on November 12-13.

He is likely the oldest out of all 45,000 runners that  participated in the Marathon, which follows the same route taken by Pheidippides when he ran from Marathon to Athens during the Persian Wars.

In a historic moment that made him the most lauded runner in history, the military courier ran from the battlefield at Marathon, northeast of the Greek capital, to Athens, and then collapsed and died afterward. He was sent to deliver the urgent message that the Greeks had defeated the Persians in 490 BC.

Prassas, speaking with Marathon Greece, reflected on following that iconic route, and finishing the Marathon in front of the Panathanaic Stadium, stating:

“The most moving moment is always when I finish the Marathon. It’s an indescribable moment! I love it when I enter the stadium, above all when I enter the one in Greece, the Panathenaic Stadium.”

“It’s a temple, all athletes need to kneel there. There are no stadiums with that kind of marble in the world. In other countries, we run to skyscrapers and apartment buildings,” the 90-year-old Greek marathon runner noted.

91-year-old Greek Marathon runner Stelios Prassas loves life

Prassas has a holistic philosophy to health and fitness. In terms of his diet, he mainly eats legumes and vegetables, and very little meat.

He has always been an active person, and he has never exercised with a trainer, rather he listens to “what my body and my heart tell me. My body gives me the ability to be in the stadium and run eight to 10 km (five to six miles) every day at 90” Prassas stated in a 2021 interview.

“A person must do what he does because he loves it very much,” the athlete stressed.

“The moment I go to the stadium to work out, I feel great love that fills my heart. I feel so much happiness when I am inside the stadium,” he continued.

Prassas, who owns a store in the Athenian neighborhood of Vyronas and is the head of his family, began running as an adult after a friend asked him to come along with him for a run.

“I like what I do very much. I started running marathons at 59,” Prassas stated. His love affair with running has never burnt out.

Yet his love for his wife is even stronger. “My wife’s love is indescribable. She is a heroine of Greece.”

The athlete does not think about the end of his life, rather, he prefers to enjoy each day he is on this earth.

“I have never been afraid of death, I have never thought of it, and it has never passed through my mind.”

“I want all young people to be happy and to enjoy their lives because we are all impermanent, no one will stay here forever,” Prassas stressed.

Molly Seidel returns to racing at BAA Half Marathon

Olympic bronze-medal marathoner and fan favorite Molly Seidel is back. Seidel jumped into the Boston Athletic Association’s (BAA) Half Marathon on Saturday, and in a post-race press interview shared that her 1:16:22 finish (16th woman) was “right in line with what I expected it to be.”

While Seidel said it was frustrating not to have been able to build the fitness she had wanted for the race, her priority had been making sure her health, both mental and physical, was strong enough to compete.

“Lots of nerves, but honestly just pumped to be back on the line in my favorite city,” she shared pre-race on social media, where the athlete has been a compelling force around mental health and eating disorder awareness for legions of fans.

With only two full weeks of running training before the race, Seidel said that while she knows she still has a long way to go, it’s nice to have a foundation of health to build on right now.

After pressing pause on competition pre-World championships in July due to a sacral stress reaction (later diagnosed as a full fracture), Seidel has courageously and candidly shared the ongoing mental health challenges she has been facing, discussing her eating disorder recovery on social media and stressing the importance of reaching out for help.

In February, the athlete was diagnosed with attention-deficit hyperactivity disorder (ADHD), and after having found some relief from the medication Adderall, dropped out of the NYC 10K Mini while waiting for a therapeutic use exemption (TUE) for the medication.

In October, Seidel went into further detail about the hurdles she was facing in an interview for Runner’s World, explaining that she had been dealing with a sense of shame after struggling throughout the summer with bulimia, a disease that she had first sought treatment for post-university and that she describes as “coming in waves.”

While Seidel felt pressure to be ‘cured’, eating disorder recovery is far from linear, and the athlete described an intense struggle after the 2022 Boston Marathon (where she was forced to drop out due to hip pain).

Seidel has also openly discussed her choices to step back from Strava and Instagram in the past year, and in sharing bravely about tough topics that are often hidden from view has undoubtedly given hope and courage to others facing similar personal challenges.

While the athlete hasn’t announced plans for her next event, fans and fellow athletes alike will be thrilled to see Seidel back in the racing game, looking healthy and happy.

Kenyans dominate at 2022 Kuala Lumpur Standard Chartered marathon

Kenyan runners were clearly in a class of their own as they dominated the men’s and women’s open full marathon categories (42.195 km) of the 2022 Kuala Lumpur Standard Chartered Marathon (KLSCM) today.

In the event, which started and ended at Dataran Merdeka here, Moses Kiptoo Kurgat, who was making his debut, won the men’s category after clocking 2 hours 11 minutes and 6 seconds.

He defeated compatriots Kiprop Tonui and Ngare Joseph Mwangi, who finished second and third respectively with times of 2’15:23s and 2’16:06s.

Kurgat said he could have recorded a better time if not for the humid weather but was still satisfied with his performance.

In the women’s category, Shelmith Nyawira Muriuki won the race in 2’44:16s, beating compatriots Sheila Jepkosgei Chesang (2’45:15s) and Eunice Nyawira Muchiri (2’49:00s) into second and third places respectively.

“I was not expecting to win because there were so many strong opponents. God was the one that helped me today.

“It also feels good to win with my compatriots. When you win, your flag is flying high for the country,” Muriuki told reporters after the medal ceremony.

S. Poo Vasanthan emerged as the champion in the Malaysian men’s full marathon after recording 2’37:56s, while Noor Amelia Musa took home the title in the women’s category with a time of 3’13:59s.

Meanwhile, KLSCM project director Rainer Biemans said he was glad that the event went smoothly as planned, especially when it had been cancelled for two years due to Covid-19.

“It’s good to be back but we still hope to improve next year as there’s always a chance for us to improve. Maybe add a few more registrations for next year,” he told Bernama. 

The 2022 B.A.A. Half Marathon returned to Franklin Park this morning as more than 6,300 athletes completed the 13.1-mile challenging course

At the front of the field, Kenyans Geoffrey Koech and Viola Chepngeno prevailed as men’s and women’s open division champions.

Despite sporadic rain throughout the morning, participants covered the challenging course through Boston and Brookline with smiles and enthusiasm. 

With a ferocious sprint into White Stadium, Chepngeno claimed the women’s open win in 1:10:40, just three seconds in front of Ethiopia’s Bosena Mulatie. Chepngeno, Mulatie and Hiwot Gebrekidan (Ethiopia) ran a majority of the race together, but it was ultimately the B.A.A. Half Marathon debutant in Chepngeno having the best finish of all. 

“I’m happy. So, so happy,” said a smiling Chepngeno. “The rain was cold. But I am happy so much!”

Gebrekidan was third in 1:11:09, with B.A.A. High Performance Team member Erika Kemp finishing as the top American, seventh in 1:12:13. Team USA Olympians Molly Huddle and Molly Seidel placed 12th (1:13:29) and 16th (1:16:22), respectively.

As a pack of a dozen runners led the men’s race through 10K, it was Koech taking the reigns at mile 9. While Tsegay Kidanu (Ethiopia), Zouhair Talbi (Marocco), and Teshome Mekonen (USA) did their best to keep close, it was Koech who stormed out of Franklin Park Zoo in front and wound up winning in 1:02:02. Kidanu and Talbi rounded out the podium in 1:02:10 and 1:02:15, while Mekonen placed fourth in 1:02:28 as the top American finisher. This was Mekonen’s first race as an American citizen. 

“The race was good, I am happy in Boston,” noted Koech, who said he came into the race briming with confidence. When did he know he had victory sealed? “The last 5K, all of the twisting [turns before the finish].”

(From Let's Run) Teshome Mekonen was born and raised in the Tigray region of Ethiopia but has been based in the US since 2020 and gained his citizenship in August (we’ll have more on his story next week on LetsRun.com). Only four Americans have ever run faster than Mekonen’s pb in the half (60:02), and while that time dates from 2018, it’s also worth noting that Mekonen raced Conner Mantz at the NYC Half in March of this year and beat Mantz by a minute.

He’s clearly one to watch for the 2024 Olympic Marathon Trials, though his two marathons so far haven’t gone very well (2:22 in New York last year, 2:13 in Ottawa this year). His performance today was solid — though 62:28 is over two minutes off his pb, the hills and rain slowed most of the field. For reference, men’s winner Geoffrey Koech ran 62:02 today but 60:01 at the Cardiff Half in October.

After crossing the finish line in Boston today, Mekonen crossed his arms above his head in a similar gesture to the one made by Feyisa Lilesa at the 2016 Olympic marathon. Mekonen said his gesture was to bring attention to his home region of Tigray, which has been at the center of a civil war between Tigray and the Ethiopian federal government over the last two years. While there was positive news last week with leaders from each side agreeing to a truce, getting humanitarian aid to the area has still been a problem and Mekonen has been unable to communicate with his family and friends in the region.

“In Tigray, still everything is no food, no medicine, no bank, no electricity,” Mekonen said.

Mekonen said right now he’s already started training for his next marathon, which will come on January 15 in Houston.

“My [training] program, everything is marathon [right now],” Mekonen said. “This [race] is like time trial.”

Mekonen said he’s hoping to run 2:08 in Houston and finish in the top three.

Quick Take: Molly Seidel — “I’m just in such a drastically better place than I have been for a long time”

Molly Seidel’s time today of 76:22 was, by her standards, poor — at her best, she can easily maintain that pace for a full marathon. But Seidel was still in good spirits. For the first time in a long time, she feels she is in a good place with her body and her mental health. Today’s race was a chance to lay down a marker of where she’s at right now, but she expects to get a lot faster in the coming months.

“While it’s frustrating to come out and not be anywhere near the front pack, it’s nice knowing that I’m just in such a drastically better place than I have been for a long time,” Seidel said.

It has been a rough year for Seidel. After the high of a bronze medal at the Olympics and American course record in the New York City Marathon last year, Seidel has faced a number of challenges in 2022. She dropped out of the Boston Marathon with a hip injury that wound up as a sacral stress fracture. She has also struggled with disordered eating and was forced to withdraw from the New York Mini 10K earlier this year because she was waiting to receive a TUE for Adderall, which she had been taking to manage her ADHD (she no longer takes the drug). But, thanks to the help of her family, her coach Jon Green, and the rest of her support team, Seidel said she is feeling the best — mentally and physically — that she has for a long time.

The stress fracture sidelined Seidel until October, and even once she resumed training, it was mostly cross-training due to an ankle issue that flared up. But she is back to full training now and says she has hit 110 miles the last couple of weeks.

“I’m like one of those steaks that’s raw and you throw it on the grill and fast-sear it,” Seidel joked.

Quick Take: Molly Huddle’s comeback continues — though it’s different racing now as a mom

Molly Huddle had already raced twice since giving birth to daughter Josephine in April, both at 10 kilometers (33:59 at the Lone Gull 10K on September 25 and 33:32 at the Boston 10K for Women on October 8). Today was another step forward on her comeback and the longest race she’s done so far.

Huddle said her time of 73:29 was slower than she hoped but knew it would be tough after 10 miles — which is exactly what happened. Huddle already has another half lined up in Houston in January and hopes that with two more months of training under her belt, she will be able to feel stronger in that race.

“This [race today] will bring me along, for sure,” Huddle said. “I think the next half will be a lot faster.”

Huddle also thinks she’ll feel stronger once she stops breastfeeding Josephine — she had to pump milk today 20 minutes before her warmup.

Huddle is returning to a faster marathon scene in the United States than the one she left when she took her maternity break. The American record has been broken twice this year and now stands at 2:18:29 to Huddle’s occasional training partner Emily Sisson.

“It’s crazy,” Huddle said. “The women are running so fast and it’s so deep up front. From the 2:18 to 2:22 range, we have a lot of women. I’m just hoping to PR. Mine is 2:26 the last time I ran. That was pre-supershoe era.”

Huddle will be 39 by the time of the 2024 Olympic Marathon Trials and right now would not be among the favorites to make the team — even in her prime, Huddle was always better at the shorter distances on the roads. She admitted she’d need to catch some breaks to have a shot at the Olympic team in 2024 but isn’t completely counting herself out.

“Marathons have a lot of variables, so I’d need a few to go in my favor and against somebody else,” Huddle said. “But you never know. The marathon, I think I have a shot.”

The Difference Between Zero-Sugar and Electrolyte Sports Drinks

When to Choose Electrolyte Sports Drinks

Reach for electrolyte sports drinks in situations where you need to replenish nutrients, like after intense exercise."I would never want a marathon runner to choose a sugar-free sports drink when they are in the middle of a marathon because they need those simple carbohydrates contained in the regular sport drink to give them energy and fuel for their race," Ehsani says.

However, strenuous exercise isn't the only way your body loses electrolytes. If you're sick and throwing up a lot, for example, it's best to rehydrate with a drink that will replenish what you've lost. The same goes for illnesses that cause dehydration. In addition to rehydrating, electrolyte drinks will also help restore any depleted fluids.

When to Choose Zero-Sugar Sports Drinks

If you simply need to quench your thirst or cool down, a sugar-free sports drink may be the better option. "If an athlete is in their off season and just doing very light workouts a few times a week, they likely don't need additional calories and can use a zero sugar option, which will give them the electrolyte they need to replace from sweating," Ehsani says.

Artificial sugars in these drinks aren't harmful, as long as they aren't consumed in large doses, which can cause gastrointestinal issues such as bloating, diarrhea, nausea, and an upset stomach.

What's the Best Way to Recover After Exercising?

Sports drinks are an easy solution to post-workout energy and fluid loss, but even they aren't the most optimal option. First, rehydrate with water. Ehsani also recommends eating something with a 3:1 ratio of carbs to protein within 60 minutes of finishing your workout: a smoothie made with a variety of fruits and soy milk, a greek yogurt parfait topped with fruit and granola, or pretzels and peanut butter. To replace lost electrolytes, eat foods rich in sodium, chloride, potassium, magnesium, and calcium, which are all lost through sweat, she adds.

Whether you've just finished a strenuous hike or have been working in the heat all day, you're probably reaching for a sports drink to rehydrate. There are two prominent varieties of the drink: electrolyte sports drinks and sugar-free sports drinks. Here's what electrolyte sports drinks and sugar-free sports drinks are made of, their differences, and which is best in a given situation.

What's the Difference?

"When strictly comparing, you may just notice a difference in overall calories, carbohydrates, and sugar amounts," says Roxana Ehsani, MS, RD, CSSD, LDN, Board Certified Sports Dietitian. Electrolyte sports drinks contain electrolytes as well as simple carbohydrates that provide energy to the user. "These options are much higher in carbohydrates and calories than the zero sugar sports drinks," Ehsani says.

Sugar-free sports drinks are made with artificial sweeteners, such as sucralose, and are generally lower in calories and carbohydrates than regular sports drinks. However, this doesn't mean they're completely void of electrolytes. "Zero-sugar sports drinks are often intended for individuals who need added sodium, such as in humid weather where sweating is increased, but may not need additional calories," says Mary Wirtz, BCDC. These drinks also have added potassium.

Apple Fitness+ Aims to Make Yoga More Approachable for Runners

Think you don’t have time to stretch it out? The app routines last just 10 minutes each.If you ever wanted to make yoga a part of your regular routine and then got distracted by the need to chase more miles, cross off to-dos, or maybe spend some much-needed R&R on the couch, you’re certainly not alone. An hour-long yoga class can seem like a big commitment, even if you do want to reap the rewards of the practice, like better recovery and wellbeing. 

Research shows that yoga is, indeed, good for runners. It can support heart health, reduce anxiety symptoms, and bolster your bones—not to mention the poses simply feel good for the tight hips and calves many marathoners tend to struggle with thanks to clocking many miles.

With this conundrum in mind—runners wanting to do yoga, but not making the time for long sessions—Apple Fitness+ teamed up with well-known ultrarunner, Scott Jurek, who won the Western States 100-Mile Endurance Run a record seven straight times and once held the fastest known time for completing the Appalachian Trial, and who has also been practicing yoga for about 20 years. They also tapped yoga instructor and Fitness+ trainer, Jessica Skye, and created a six-session series, with classes lasting just 10 minutes each. 

Runner’s World sat down with Jurek, Skye, and Jay Blahnik, vice president of fitness technologies at Apple to talk about the yoga program, what it’s all about, and how it aims to open the doors to the mind-body practice for more runners.

What You Can Expect from the Apple Fitness+ Yoga for Runners ProgramBlahnik says that to make the shortened sessions in the program work for runners, they decided to get specific. Each session targets a goal: hip mobility, core strength, glute work, looser legs, stable ankles, and shoulder mobility. 

Skye tells Runner’s World that they chose these themes by thinking about what runners need to address—or as Jurek puts it, considering the “problem areas” of runners—starting from the feet and working up through the shoulders. Each pose is meant to address issues runners face in those areas of the body.

During each class, you’ll move from one pose to the next in a sequence, but not in a flow-style (or vinyasa) in which movement is linked to inhales and exhales. Nevertheless, Skye still puts an emphasis on deep breathing throughout each 10-minute sequence.

“This is geared for the person who doesn’t think yoga is for them. And we always have a modifier—in all of our workouts, there’s always someone that’s showing an option that has a smaller range of movement, or they might be using blocks, or something like that, just so wherever you’re at on your yoga journey, even if you’re right at the beginning, you can always do it,” Skye says. 

Blahnik adds that the goal of the 10-minute sessions was to make them easy to squeeze in before or after a run or in the morning or evening. This versatility would, therefore, make it more seamless to maintain a regular yoga habit. And it is often true, when you know you only have to commit to 10 minutes, you’re more inclined to press play. 

The Mental Side of Yoga for Runners

Jurek says one of the biggest benefits to these sessions, and yoga in general, is allowing you time to tune into your body and recognize the benefits of slowing down. This can pay off on the run when you better notice the way your body is moving ant the beginning of the workouts, Skye encourages you to remember your intention and why you decided to take class or move your body. In a panel at the Apple store after the Runner’s World interview, Jurek talked about this intention-setting practice coming into play on the run—especially during long races in which you’ll likely experience tough mental moments.

“Whether it’s prayer, intention, or having something to look to beyond your own state [of hurt during a marathon]…just having that hope out there and realizing ‘I can get through this, because of A, B, and C,’ I think those are really important things to have,” Jurek says. “Try to cling onto those things that can motivate you and help you get through those dark spots [in a long run], because they happen and they’re normal.” 

Why Apple Fitness+ Wants to Make Yoga Less Intimidating

Some runners feel the need to be super bendy in order to take a yoga class. But the truth is, there’s no being “good” at yoga—you don’t have to be flexible at all in order to do it or gain advantages from it. That’s what Apple aims to convey, simply by having Jurek in the frame and not afraid to wobble throughout class. 

“I was the person that had all the blocks and all the props and all the extra help that I could because I was the most inflexible person in the room,” Jurek says about his first experiences in the studio. “And I think that can be intimidating to runners, because running isn’t something [in which] you need mega flexibility. But you want to avoid injuries, develop body awareness, and you want to have the strength. So, for runners, it’s about making [yoga] approachable, and having a setting where they feel like ‘okay, I can be stumbling.’”

While taking the yoga sessions, you’ll hear Skye suggest body placement for certain poses and Jurek almost always mentions that it’s okay if you can’t get there—that shortening your stance, or using props, or looking different than Skye in the pose is perfectly acceptable. 

The message: Instead of focusing on how good you are at yoga (or running, for that matter), focus on consistency, being in the moment, and enjoying it. “It’s just like running—there is one day where you decide, I’m going to put one foot in front the other,” Jurek says. The same goes for yoga. To make it a part of your routine, you simply need to take it one breath, one pose, one session at a time—even if it’s just 10 minutes. 

Chepngeno, Tanui lead star-studded field for Boston Half Marathon

Vicoty Chepngeno and Josphat Tanui head the line-up for the elite field for the Boston  Half Marathon set for November 13.

Chepngeno, who is the 2022 Aramco Houston Half Marathon champion, heads the list of fastest female athletes with a personal best time of 1:05:03.

Chepngeno has competed in a couple of half marathons since the year began including Istanbul in March, where she placed fourth in 1:06:58.

Ethiopia’s Bosena Mulatie lines up as the second fastest in the field with a PB of 1:05:46 posted at the Ras Al Khaimah Half Marathon in February, where he wound up fifth.

Also to watch will be another Ethiopian, Hiwot Gebrekidan, who placed fifth in 2:19:10 at the recent Tokyo Marathon. Gebrekidan also finished fourth at the Great North Run in 1:07:22.

Great Britain’s Jess Piasecki and USA’s Molly Huddle are among the top 10 fastest women and will be competing for top honours.

Piasecki and Molly have personal best times of 1:07:20 and 1:07:25 respectively. Other Kenyan women in the race include Cynthia Jerotich (1:06:04), Viola Chepngeno (1:06:48), Vivian Chepkirui (1:08:02) and Mary Munanu (1:11:56).

In the men’s category, Tanui heads the field with a personal best of 59:22, which he posted at the 2017 Ústi nad Lábem Half Marathon top place second.

Another Kenyan, Shadrack Kimining is the second fastest with a time of 59:27. Kimining placed second (1:00:34) at this year’s Rimi Riga Half Marathon back in May.

The Ethiopian duo of Lelisa Desisa and Tsegay Kidanu will also be in the race with the aim of spoiling the Kenyans’ party.

Desisa, the 2019 World Marathon champion, is the third fastest in the field with a PB time of 59:30. On the other hand, Kidanu has a PB of 59:52.  Mexico’s Jose Santana with a personal best of 1:01:11 will also be in contention.

Other Kenyans in the field include Geoffrey Koech (59:36), James Ngandu (1:01:28), Dennis Kipkosgei (1:03:23) and debutant Vincent Kiprop.

Kenyan 10,000m champion Renju earns five-year doping ban

Keneth Kiprop Renju, who won the national 10,000m title in April, has become the latest Kenyan middle distance runner to be banned for doping.

Renju has been sanctioned for five years following three positive tests this year for banned steroid methasterone, the Athletics Integrity Unit has reported.

The 26-year-old returned adverse analytical findings in competitions between March and May this year.

The first test occurred at the 10km de Lille race in France on March 20.

The second took place at the Prague Half Marathon on April 2, and the athlete was given notification of a provisional suspension on April 13.

On May 8 the athlete provided another positive in-competition urine sample at the Lisbon Marathon.

Renju was notified regarding his provisional ban on May 13 and sent the testing agency medical documents from the Uasin Gishu County Hospital to explain his first adverse finding.

"The medical documents submitted contained no information that assisted the Athlete to explain how the metabolite of Methasterone had been detected in the First Sample," the AIU said.

Renju was initially given a six-year ban based on the application of Aggravating Circumstances, but that was reduced by a year after he responded with a signed admission.

His results since March 20 2022 have all been disqualified with any titles, awards, medals, points prizes and appearance money gained.

Renju joins a list of Kenyan long-distance runners to be either provisionally suspended or outright banned recently.

Boston Marathon winner Diana Kipyokei tested positive for triamcinolone and has also been charged with tampering for allegedly "obstructing or delaying the AIU's investigation through the provision of false information or documentation".

She won the women's race in America on October 11 last year but failed a test immediately after.

Meanwhile, Philemon Kacheran Lokedi has been banned for three years after testing positive for testoerone and its metabolites "with exogenous origin".

Felix Kipchumba Korir - the winner of the 2018 Nanjing Marathon - and Emmanuel Saina have also both received three-year bans after testing positive for norandrosterone.

After Much Anticipation, Orlando Announced as Host of the Olympic Marathon Trials

The race will take place on February 3, 2024.

USA Track & Field (USATF) has named a host city for the 2024 Olympic Marathon Trials, and it’s Orlando, Florida. 

The Trials will take place on February 3, 2024, giving the local organizing committee on the ground only 15 months to prepare for the high-profile event. 

The top three finishers in the men’s and women’s races will represent Team USA at the 2024 Olympic Games in Paris (provided they have met the ever-evolving standards set by World Athletics, the sport’s worldwide governing body, to run at the Games). 

USATF was slow in naming a host city for the event. By contrast, when the Atlanta Track Club hosted the 2020 Olympic Trials, those organizers had 22 months to put together a race for about 700 men and women. 

The fields for the race in Orlando will likely be smaller, however, because the qualifying standards to get into the Trials are tougher than they were to get into the 2020 race. In December 2021, USATF announced that women had to run a marathon faster than 2:37 in order to qualify. (For the 2020 Trials, that time was 2:45.) Or, they need to run a half marathon faster than 1:12. 

Following Sunday’s NYC Marathon, only 60 women have run a marathon qualifying time. The window for half marathon qualifying opens on January 1, 2023. Men wanting to qualify for the 2024 Trials have to run 2:18 or faster (last time, the standard was 2:19) or 1:03 in the half marathon. As of mid-October, which was the last time USATF updated its list, 68 men had qualified for the Trials.

The California International Marathon, to be run this year on December 4, typically yields several Trials qualifiers. 

Orlando is the first Florida city to be awarded the event.

The 2020 Olympic Marathon Trials were one of the last elite races held before the COVID pandemic shut down the world for more than a year and postponed the Olympics. At the 2021 Olympic marathon, held in Sapporo, Japan, American Molly Seidel won a bronze medal. The 2024 Olympic marathons in Paris will be held in August of that year.