Running News Daily

Texas A&M runner arrested for streaking during baseball game

On March 28, during an NCAA baseball game between the University of Texas and Texas A&M in College Station, Texas, a member of the Texas A&M cross-country team was arrested after streaking at the game. First-year student-athlete Spencer Werner charged the field in the fifth inning, wearing only half-tights, a Star Wars Darth Maul mask with “Trump 2024” painted on his chest.

Werner was seen sprinting down the right field foul line toward the infield when he dropped his half tights to reveal a full moon to the crowd. Then he sprinted toward the centre-field wall, where police officers waited to arrest him.

The day after Werner’s arrested, the Texas A&M athletic department released a statement that Werner has been suspended from the cross-country and track and field team.

There has been no information released on why Werner decided to streak, but now his actions have expensive consequences. 

From watching the video, you can tell that the streaker was a collegiate runner by his long stride and impressive speed. Werner was a part of Texas A&M’s cross-country and track team for the 2022-2023 season and was named the SEC conference freshman runner of the week last September.

Werner seems to be a middle-distance runner, with bests of 4:12 for the mile and 8:26 over 3,000m. We are surprised he did not stick to his strengths and stay running around on the field for eight-ish minutes, forcing security and police to catch him. 

The 19-year-old was charged with criminal trespass and disorderly conduct/exposure. According to local news, he was released after posting bail worth $2,800.

The Texas A&M Aggies went on to lose the game against in-state rival Texas Longhorns 5-2.

Boston Marathon gambling proposal denied by Massachusetts Gaming Commission

The ppMassachusetts Gaming Commission reportedly rejected a proposal from the sports betting company DraftKings requesting that in-state residents be allowed to place bets on the outcome of the 2023 Boston Marathon. The report from casino.org noted that the gaming commission turned down the DraftKings request after the Boston Athletics Association (B.A.A.) specifically asked that it be denied.

The commission voted unanimously against the proposal. Scott Stover, the chief marketing officer of the B.A.A., sent a letter to the Massachusetts Gaming Commission, requesting the commission deny the proposal due to a lack of time to prepare.

“At this moment, there is not sufficient time for the Boston Athletic Association, nor its many partners and agencies, to coordinate and fully ensure proper protocols are in place to support such a proposal for wagering on our event,” reads the letter, which was presented to the gaming commission on Thursday morning.

Stover continued, noting that “the Boston Marathon is a trademarked and protected name, and the Boston Athletic Association has not granted permission for DraftKings to use their trademark in relation to this proposal.” In the proposal, DraftKings was asking to allow for wagers on the outright winners, the top 20 professional men and women, as well as an over/under on the winning times.Sports betting and single-game wagers have been legal in Canada and some American states for the past couple of years, but races have usually opted out from gambling sites in both countries.

There will be many eyes on the 127th Boston Marathon on April 17, as this year’s race has attracted big names, including marathon world record holder Eliud Kipchoge and his fellow Kenyan (and two-time Olympic medallist) Hellen Obiri. If the proposal had gone through, the public would have been allowed to place wagers on many possible outcomes, including whether Kipchoge would win his fifth Abbott World Marathon Major. 

In recent years, sports betting has had a boom in popularity in the U.S. and Canada, increasing viewership across many sports. Adding events like the Boston Marathon and other races to mainstream betting outlets could have a positive impact on the sport’s marketability and can increase athlete earnings and broadcast revenue. The door is open for the race to ponder sports betting on the 2024 race.

Five keys to run-streaking, try these few tips to get into the habit of running every day

So you want to start a run streak. That’s a cool, fun and fulfilling challenge to set for yourself, and whether you’re aiming to run every day for the next month, every day for the next year or every day indefinitely, you should have a good time chasing that goal. Regardless of how long you plan to streak for, there are a few things you need to think about before starting (and throughout your streak). Here are five keys to finding success with this running challenge. 

1.- Don’t overdo it 

If you’re used to a high running volume already, you should adapt pretty easily to training every day, but if you’re not, you need to slowly build into your run streak. This is not to say that you shouldn’t run every day, but you do have to keep your training light for the first little while as your body becomes accustomed to running day after day. Soon, you’ll be ready to increase your mileage, but for now, keep your runs easy and relatively short. 

2.- Run in weird places 

To be a proper run streaker, you have to get used to running in weird places. If your streak extends long enough, you’re bound to eventually hit a day when everything goes wrong and you find yourself nearing midnight without having done your run. In those cases, you’re going to have to run wherever you find yourself at the time–even if you’re in an airport, or on the side of the road with a flat tire. To preserve your streak, you’ll need to lace up and run in an unorthodox location. 

3.- Plan your days 

Finding success with a run streak depends on your ability to plan ahead. You can’t wing it. You may be able to get away with that for a while, but soon enough, you’re going to arrive at a day when your schedule is packed, and if you haven’t made a plan to fit a run in, you’ll have to helplessly watch the day slip by while you sit in meetings, errands or whatever else is keeping you from your run. Plan ahead, because life can get hectic, and it doesn’t care if you miss out on a day of running.

4.- Sleep, sleep, sleep

Running every day is going to wear you down, and if you’re not sleeping well, you’ll hit a wall soon enough. Get to bed early enough to get your seven to nine hours of shut-eye, minimum. (That’s good advice for anyone, not just run streakers.) 

5.- Recover well 

You must take care of your body. Do a proper warmup and cooldown with your workouts, use a foam roller after your runs, drink lots of water, and do whatever else you’ve found that works for your recovery. 

An important note

This is a reminder that no run streak is worth hurting yourself. If you’re injured or sick, don’t force yourself to get out the door for yet another run. Forcing yourself to run will only lead to a worse injury or illness. Run streaks are supposed to be fun, and pushing your body past reasonable limits is never a good idea. It’ll be unfortunate to lose your streak, but here’s the good news: you can always start a new one. 

The benefits of running for mental health

Boosting Mood and Reducing Stress Through Running

Running is an effective form of exercise for improving both physical and mental health. Not only can it help with weight management, but running can also be a great way to boost your mood and reduce stress levels. Many people find that running can be therapeutic and calming, helping them to relax and manage stress better.

In terms of mood-boosting benefits, running increases the production of endorphins, which are the brain’s feel-good hormones. Endorphins not only make us feel good while running but they also have long-term effects on our overall well-being. Studies have found that regular runners tend to report lower levels of depression compared to those who don’t exercise regularly.

Endorphins can also help reduce anxiety as they promote positive thinking and reduce negative thoughts or worries. Running helps to clear your mind, allowing you to focus on something other than your worries or anxieties. Additionally, being in nature while running can allow you to appreciate the beauty of your surroundings while taking a break from technology and other distractions in modern life.

Running is also an excellent form of exercise for reducing stress levels by providing a way for people to release their frustrations in a healthy manner. Exercise can be a distraction from everyday stresses, as it provides an outlet for people dealing with difficult situations or overwhelming feelings of anxiety or despair. Furthermore, studies have found that aerobic exercises like running help increase the amount of cortisol released by the body which has been shown to improve one’s ability to cope under pressure – this makes it perfect for managing stressful situations more effectively.

For those looking to improve their mental health through physical activity and exercise, incorporating regular runs into your routine is an ideal way to do so! As well as boosting moods and reducing stress levels, running is easy and accessible; anyone can start at their own pace with no special equipment needed other than a good pair of shoes! At PMAC, we strongly encourage all businesses to provide mental health awareness about how physical activity contributes towards improved mental health amongst all employees at all levels – making sure everyone understands the value of regular exercise when it comes to emotional well being.

Regulating Sleep Patterns and Improving Cognitive Function With Regular Exercise

Regular exercise has significant benefits for both our physical and mental health. When it comes to mental well being, exercise can help regulate sleep-wake cycles, also known as circadian rhythms, and boost cognitive functions like memory, attention, and problem-solving skills.

Circadian rhythms are physiological, mental, and behavioral changes that follow a roughly 24-hour cycle. They are primarily influenced by light exposure and melatonin secretion. Exercise has been shown to increase sensitivity to light cues that regulate circadian rhythms, making it easier to fall asleep and wake up at the desired times. This can be especially helpful for those struggling with insomnia or irregular sleep schedules.

Exercise also increases blood flow to the brain, which delivers more oxygen and nutrients that power brain cell function. Studies show that regular aerobic exercise leads to increased volume of brain regions involved in memory, attention, planning, and organization, which translates to improved cognitive performance. Even brief walks or other light activity can provide cognitive benefits for older adults and those with neurodegenerative conditions like dementia.

Overall, establishing a regular exercise routine has significant and wide-ranging benefits for both physical and mental health. Whether it’s a daily walk, jog, strength training session, or yoga practice, find physical activities you enjoy and stick to a regular schedule to experience better sleep, improved cognition, and an enhanced sense of well being.

Strengthening Mental Health Awareness and Creating Positive Habits Through a Running Routine

Establishing a regular running routine has significant benefits for both physical and mental health. For mental health in particular, running can help raise awareness of how you are feeling and thinking, and create positive habits to support well being.

As you run, pay attention to your thoughts and feelings. Notice how your mood changes, what you’re thinking about, and how your body feels. This awareness of your internal state is the first step to managing your mental health. If you notice negative or unhelpful thoughts, try to re-frame them into more positive and realistic ones. Recognize and appreciate any positive feelings or accomplishments, however small. With regular running, this awareness and management can become habitual.

Beyond awareness, running also leads to improved sleep, reduced stress and anxiety, and better self-esteem—all of which support mental health. The ‘runner’s high’ can boost your mood and act as a natural anti-depressant. As you achieve goals and see your endurance and speed improve, you build confidence and a sense of achievement. A predictable running routine provides a sense of structure and control, which can decrease stress and symptoms of anxiety. Overall, establishing a regular running routine, even just a few times a week, can significantly and positively impact your mental health. Running fosters awareness and management of your internal state, and creates positive habits and benefits that translate to all areas of your well being. Through running, you can strengthen your mental health each and every day.

About PMAC

PMAC are a leading provider of workplace mental health and well being training. Their team incorporate years of experience to provide bespoke mental health and well being training to companies globally.

How Long Does It Take To Get Used To Running?

You have decided to start running. Well done, you have taken the most important step. But after the first few workouts, you feel tired and want to quit.

In this article, you will find out how long it takes to get used to running.

Generally speaking, it takes an average person about 4 to 8 weeks to get used to running. The final time is influenced by current fitness level, age, and obesity. With a consistent and proper training approach, you will get used to running faster.

Some get used to the stress of running after just a few weeks, while others need several months. It is difficult to give an exact answer because it depends on the person.

Most people think that if you run continuously for 30 minutes without stopping or slowing down too much, you will get used to running.

It is important to follow the guidelines in the beginning so you do not overdo it and give up training or get injured.

Tip

When you enter the world of running, trust the process because you have a long way to go. The more effort you put in, the more you will get back. Try to enjoy every mile of running and the daily victories of yourself. Over time, you will get used to the exertion of running and it will become easier.

Below are tips that will help you get used to running as quickly as possible.

How to get used to running as soon as possible?

Running is not that easy, but with these tips you will quickly get used to the exertion of running.

Here are some guidelines that will help you get the most out of it.

1. Start slow

Whether you have just started running or you want to take it a step further and run a longer distance or get faster, the important thing is to start slow.

If you are a beginner, start with a combination of walking and running. For example, run for 1 minute, then walk for 1 minute, and so on for 8 reps.

Over time, you will build up so much endurance that you will no longer need walking breaks. Run the running segments at a conversational pace. This means that you can talk normally while running without getting out of breath.

In the initial phase of training, you cannot run too slow, just too fast.

In the beginning, three training sessions per week are enough. Make sure you have at least one day of rest between training sessions. Be sure to take at least one rest day between workouts.

2. Progress gradually

It is important to gradually increase the distance and intensity of your running.

If you change your training plan too quickly and do not give your body a chance to adapt, you run the risk of injury or overtraining, which will keep you from continuing to train.

3. Choose a training plan or consult a coach

Novice runners very often start with training that is too intense. They want to progress as quickly as possible, but out of ignorance they overdo it.

If you are new to running, join a running club or choose a training plan to follow. This way you are less likely to overdo it and quickly give up or get injured.

4. Include strength training

It is important to prepare your body for the stress of running to reduce the likelihood of injury. It is necessary to do strength exercises to strengthen muscles, tendons, ligaments, and joints.

Runners should do strength training at least twice a week. Research has shown that it is optimal to strength train 2 to 3 times per week for a period of 8 to 12 weeks to improve the running abilities of middle and long-distance runners.

Strength training not only reduces the risk of injury but also improves running technique and thus running economy.

They also improve neuromuscular efficiency, which is the communication between nerves and muscles, by speeding up the nerve impulses that send signals to muscle fibers.

In this way, your muscles are better coordinated for a more intense workout or race and you can run longer.

You can do strength training anywhere, even at home, without excuses.

5. Focus on running technique

With proper running technique, you can improve your running economy and efficiency. You will tire less, be able to run longer and get used to the effort of running faster.

When running, it is important to:

Keep your body straight, lean slightly forward

Look straight ahead.

Arms are bent at the elbows at a 90-degree angle. Swing your arms in the direction of your movement.

Do not clench your fists, keep your palms open.

Pay attention to the position of your feet. Do not run on your heels. When running fast, run on the balls of your feet.

Tip

Avoid overstriding, as this wastes too much energy and decreases your performance. Foot strike should be just below the knee and slightly in front of your center of gravity. This maintains speed and helps avoid braking. It also protects the knee and allows the muscles and tendons of the legs to absorb the force of the impact.

6. Take care of adequate recovery

Recovery is just as important as training.

Do not neglect your rest days, no matter how good you feel. More training does not mean you will progress faster.

Without adequate recovery, you risk injury, and it is very likely that results will stagnate. This will further demotivate you and you will most likely give up.

7. Listen to your body

Every runner is an individual and each of us knows our body best.

Listen to your body and gradually push your limits.

If you feel tired or sore, take a break and let your body recover before continuing. However, do not let a lack of discipline and motivation keep you from sticking to your plan and reaching your goal.

8. Be patient

Patience is a trait of every runner because nothing happens overnight. It takes time for the body to get used to the exertion/effort of running.

Just as one missed training session will not set you back, one training session is not enough to make progress.

9. Keep a running log

Record the workouts you complete in a running log. Describe how you felt before, during, and after the workout. Note which workouts were easy and which were too hard.

Keeping a log makes it easier to monitor your progress and review your goals to see if you are on track.

Tip

Keeping a running log not only helps you track your progress, but also helps you stay motivated. When your workouts get too strenuous, you can refer back to your previous records and remind yourself of the progress you have made since you started.

10. Don’t compare yourself with others

There will always be runners who are faster or slower than you. Focus on yourself and your abilities and push yourself to your own limits. Others can only help you get the best out of you.

11. Believe in yourself

I often hear “I can’t do that”, but don’t limit yourself with bad preconceptions. Prove to yourself that you can do it the very next workout.

There will be better days and worse days. Sometimes you can’t wait to go running, and sometimes you just don’t feel like it. And that’s perfectly normal. When a crisis comes to you, remember why you are running and what your goal is.

If you listen to the coach’s advice or follow the training plan, and take care of your nutrition and hydration, there is no reason why you can’t run.

What running taught me is that the more effort you put in, the more you will get back.

12. Enjoy running

Finally, no matter how crazy it sounds, enjoy it. With a smart approach to training, that is possible.

Kipyegon urges AK to support women in transitioning

Two-time Olympic 1,500m champion Faith Chepng'etich Kipyegon has called on Athletics Kenya to investigate why there is a low rate of women graduates from the junior ranks.

Kipyegon observed that women are lagging behind their male counterparts in dominating the senior ranks, asking the governing body to help bridge the gap.

“We have seen young female athletes competing very well in the youth and junior categories. We need to accord them a smooth transition into the senior ranks so that there is no generational gap," said Kipyegon.

"The 5,000m and 10,000m events have very few female athletes and that's a big problem for us. We need Athletics Kenya to work on the modalities to help in this transition if the country is to keep its status among the best in the world.”

Speaking during an Athletics Kenya consultative meeting in Eldoret, the former world junior 1,500m champion reiterated that Kenya is no longer a dominant force, especially on the track, adding: “As a woman, I would like to see many women taking up sports, especially athletics."

"We need to have as many athletes as possible to help us flood major championships in the hunt for medals for the country.”

Kipyegon chronicled her journey through the youth and junior ranks before going on to become one of the best in her distance.

She observed that having more women will help shape not only the sport but also society in general.

“I see my daughter as an inspiration to me. I have to work extra hard as a mother to ensure that she gets the best of the best. If we can have as many women as possible joining sports, then it will be great for us. We (established athletes) shall be there to hold their hands and support them in their running careers,” said Kipyegon.

Kipyego said the country is currently in dire need of top athletes to take up the 1,500m, 5,000 and 10,000m, races in which Kenya has had indifferent results recently.

French government to distribute $16 million in free tickets for Paris Olympics

Over the last month, the 2024 Paris Olympic organizing committee has been under fire around the cost of tickets for next year’s Olympic Games. To address the issue, French President Emmanuel Macron and French Olympic and Sports Minister Amélie Oudéa-Castéra announced on April 5 that the government will spend an estimated $16 million to distribute 400,000 free tickets to make the events more accessible.

The tickets will be distributed through Une Billetterie Populaire–the People’s Ticket Office, which will give them to youth and volunteers who contribute to the Games. “The objective is to facilitate access to sports for people who cannot afford to buy tickets and reward volunteers for the free time they give to the community,” says Macron. “Sport goes on, thanks to them.”

Last month, Belgium’s two-time Olympic heptathlon champion Nafissatou Thiam spoke out on the shocking cost of tickets, admitting that her family might not be able to support her due to the high prices.

According to the French newspaper Le Monde, 260,000 tickets are expected to go to primary, secondary and high school students. “The objective is to promote the spectacular events at both the Olympic and Paralympic Games with an educational scope,” said Oudéa-Castéra.

Tickets were reportedly sold for over 100 euros each when the first batch was released in February. The government hopes this distribution strategy will also help regulate the price of second-hand tickets.

The 2024 Paris Olympics will begin on Aug. 2, 2024.

Three track workouts for the marathon, master your marathon pace on the track this spring

Training for a marathon is physically demanding, and the mileage and time you put in can feel like a full-time job. If you are chasing a time goal, make sure you are not only running decent mileage, but that you’re running the right speed in workouts to help you get the most out of your training.

While track workouts aren’t the main focus of a marathon training program, they are still practical for marathon runners to step outside their comfort zone. The following three workouts are taxing, but they all can help build a higher lactate tolerance, which can equate to running more efficiently at marathon pace.

1.- 25 laps of bends and straights

Twenty-five laps of jogging the bends in the track and striding the straights on a 400m track, which adds up to 10 km total. If you want to increase the difficulty of the workout, run the bends at marathon pace and surge the straights at around 10K/half-marathon pace.

Bends and straights are a popular style of fartlek training for distance runners to improve their strength and endurance late in a race. The goal is to enhance your ability to put on a late surge and overtake other competitors when you’re tired, or to help you push to the finish.

2.- Three sets of 8x400m with 1 km @ MP between sets

Do each 400m rep of the first set at your half-marathon pace with 1 minute’s rest between reps. After eight 400m reps, do a one-kilometer rep at marathon pace, then take three minutes’ rest after the 1 km between sets. If the workout feels easy, by the time you start the third set, lower the pace of each 400m rep to around your 10K pace.

The goal is to get your body comfortable with paces on short rest to build up your confidence before the marathon.

3.- 10 to 12 reps of 800m with 400m float

Aim to run each 800m rep at your goal marathon pace or faster and float at 30 seconds per kilometer slower than your marathon pace during the 400m rest interval. This workout is a lot of volume. If you go out too fast, you’ll probably run out of gas later in the workout. The key is to remain controlled and hit paces while your body is fatigued.

Molly Seidel’s tips for increasing mileage

If there was every someone to listen to for advice about increasing run mileage, it’s an Olympic marathon medallist. Marathoners know how to run far, after all, and winning an Olympic medal in the event means a runner is one of the best at going long. If you’re looking to increase your mileage but don’t know how, you’re in luck, because Tokyo 2020 bronze medallist Molly Seidel has three tips that will help any runner go farther in training.

Don’t go so hard 

Seidel shared her advice with Coros, one of her main sponsors, and her first tip was to take it a bit easier and dial back the intensity in your runs. If you’re building toward your first half-marathon or marathon and all you’ve run previously are 5Ks or 10Ks, you can’t expect to train at the same intensity while also running two or three times farther in your workouts.

If you try to maintain your 5K training intensity while increasing your mileage, you’re probably going to end up getting hurt. That’s why Seidel recommends you focus on distance first, slowly increasing it over time. Then, once you’re used to those longer training sessions, you can re-introduce that intensity to your schedule. 

Eat on the run 

When you’re training for a 5K or 10K, you’re really not running all that long. Sure, it may feel like a long time when you’re putting the work in, but compared to a marathon training load, the mileage is quite low. Thanks to such short training runs, you can probably make it through each session without bonking (assuming that you’ve eaten well before your run).

When it comes to high-mileage training, however, you may need a kick of energy every now and then, and that’s when Seidel suggests eating. If you bonk in the middle of a long run, you’re going to be miserable as you try to make it to the end. You might not even make it that far. That’s why fuelling mid-run is a great idea, as it will help to carry you through to the later kilometres of each workout. This is the time to experiment with gels, chews, or a few bites of an energy bar once every 45 minutes to an hour.

Run with others

Seidel is a proponent of the group run. She recommends finding your crew, whether that’s in an official running group or just a couple of friends, as this will help your motivation in training. It can be tough to convince yourself to get out the door to run a 5K from time to time, but it’s even harder to find the motivation when you know you’re running four times that, or more. If you have a group or friend to run with, you’ll be much more likely not only to start your run, but to finish it, too. 

How to start trail running

Want to get started trail running but are unsure where to begin?  Here are 8 simple tips for beginners and first time trail runners.

You’ve read a few things about trail running and even had a few friends tell you a thing or two about the sport, but you are still apprehensive about giving it a try. A few trail running tips and suggestions may be just what you need to get you to the closest trail head for your first adventure on the trails.

Tip #1: Identify a trail

Check out our Find a Trail tool powered by Trail Run Project to find a trail near you.  You can also consult your local city, municipal, or county parks and recreation department, the U.S. Forest Service, a specialty running store, or a local trail running club for trails in your area. Look for trail race calendars and select a trail race in your area, visit the website, and download the map. Trail races are excellent courses to consider for runs on your own, plus you may like the course so much that you enter the race.

Tip #2: Think time not mileage

Running three miles on the roads may take you 24 minutes while three miles on trails could take you twice as long depending on the elevation changes and the terrain. It is best to plan your run in terms of the amount of time you’re comfortable running, not distance, so that you don’t head out for a run that is beyond your capabilities.

Tip #3: Keep your eyes on the trail underfoot

Most trail running injuries occur when a runner glances upward for a split second and immediately is on the ground with a sprained ankle, twisted knee, or bruised hand. To enjoy the view…stop running and look around you. Unless you are stopped, or the trail is completely void of rocks, gravel, tree roots, leaves, ice, or cactus, watch where you are going. Know what the terrain is like under your footfalls. Pay attention to the trail.

Tip #4: Dress appropriately

Always be prepared for what the conditions are, or what they might become. If you are heading out for a 20 minute run, chances are the conditions will remain similar to those at the start of the run throughout the run. However, if you are venturing out for a run of more than one hour consider what the conditions might become. You may start in the sunshine only to experience a dramatic change in weather 60 minutes into the run. What was once bright sunshine is now a sky covered in clouds with thunder rolling in the distance. Hopefully you have carried a wind jacket, tights, or a cap to keep you warm for the run back to your start point.

Tip #5: Know the route

Either take a map with you on an unfamiliar route, or run with someone who knows the area (a great idea for your first trail run is to run with someone and get tips about technique). Getting lost is certainly a possibility especially if you are in a new area, on a new trail, or trying a different route you’ve never tried before. If you are by yourself, let someone know where you plan to run, or leave a note in your car at the trail head that describes the route you intend to run. Safety in numbers is something to consider and running with a friend not only gives you company, but also provides support should you get injured on a run. If you’re comfortable using technology, consider loading the route into your GPS watch or favorite navigation app for turn-by-turn directions.

Tip #6: Consider the terrain

For your first trail run, start out with a relatively flat to rolling course. Don’t attempt to run up a 14,000-foot peak your first time out the door! Gradually add more elevation, more distance, and more challenge to your run. Challenge can come in terms of footing, steepness of the trail (either ascending or descending), or greater altitude.

When you are running uphill be sure to use your entire foot as opposed to running on your toes. Roll through the ball of your foot. Toe runners often have screaming calves at the summit of an ascent.

On downhill sections avoid using your breaking muscles and slow down in order to save your quadriceps. You can also you a “traversing” technique on very steep downhill sections similar to a novice skier weaving from right to left across the width of the trail.

Tip #7: Think hydration and nutrition

Drink and eat before your run, during your run, and after your run. The amount you eat and drink will vary based on the duration of your run. If you are going out for a run under 90 minutes, a single water bottle may be all you need. However if it is extremely warm, you may need to consider some electrolyte replacement in your water. Anything beyond two hours and you should supplement with some energy bars or gels.

Tip #8: Invest in a good pair of trail running shoes

Your seven ounce racing flats may be the perfect shoe for your 5km road race, but won’t be a good choice for the trails. A shoe with good support, stability, gripping potential, and comfort is essential for the trails. There are numerous trail shoes on the market ranging from light and quick (those that are appropriate for short uphill runs), to mid-weight and reinforced (appropriate for longer runs with more gnarly terrain), to heavy and extremely stable (appropriate for short, rocky, ever-changing terrain).

A good all-purpose trail shoe is one that is a good transition shoe, one that will perform well on short sections of road as well as the trails. There are few people who live right next to a trail head so it is helpful to select a shoe based on where you will be doing most of your trail runs.  Need help selecting which trail running shoe is right for you?  Check out our Research Trail Running Shoes page.

Four times runners encountered unexpected wildlife

Last week, a 43-year-old Maine woman was ambushed by a cow while trail running, sparking this list of animals interrupting a run.

On Friday, surprisingly in Farmington, Maine, a 43-year-old woman was injured when she was ambushed by a cow while jogging on a trail. According to a report, the woman suffered lacerations requiring stitches, but she was not transported to hospital. The cow had reportedly escaped from a nearby farm and was wrangled by animal control when they arrive on the scene.

Many Farmington residents were surprised to hear about the farm animal on the local trail, which brings us to our list of four times runners encountered animals on a run.

1.- What the elk?

In 2015 in Evergreen Lake, Colo., an elk decided to join in for a little run with a man and his dog. The elk was having a drink of water in the lake when the man and his dog jogged by. The elk thought it would be nice to get a few clicks in with his new run club. Luckily, the man and his pet got away safely.

2.- Oh, deer!

During an NCAA Division III cross-country race in 2016, Gwynedd Mercy University senior Justin DeLuzio was cranked by a crossing deer in the middle of the race. Even though DeLuzio was knocked off his feet, he was able to get up and finish the race.

3.- Watch out for local cougars

In 2020, a Utah man was out for a jog on a hiking trail when he stopped and pulled out his phone to take a video of what he thought were wild kittens. It turned out that a mama cougar was close by, stalking and threatening the runner for nearly six minutes as he slowly backed away from the incident.

A cougar or bear would be the last animal you’d want to see on the trails.

4.- Man vs. lion

On Feb. 4, 2019, Colorado runner Travis Kauffman went viral when he fought off and killed a mountain lion that attacked him during a run. Kauffman defended himself and ultimately killed the predator by suffocating it.

Stoked on fear and adrenaline, Kauffman ran three miles down the mountain, meeting three other runners, one of whom drove him to the hospital while the other two went to retrieve his truck, parked about 6.5 miles (10.4K) away.

Ruth Chepngetich returns for another fast race in Istanbul

Both course record holders will return to the N Kolay Istanbul Half Marathon on 30th April: Organizers from Spor Istanbul announced today that Ruth Chepngetich and fellow-Kenyan Rodgers Kwemoi will head extraordinary strong elite fields next month. The marathon world champion from 2019 has established a unique win streak at the Bosphorus, which she will try to build on further: Ruth Chepngetich won the N Kolay Istanbul Half Marathon three times and triumphed in the N Kolay Marathon twice.

In total she competed five times in these races and broke the course record on all occasions. When Ruth Chepngetich established the current half marathon mark of 64:02 in 2021 this was a world record as well. Rodgers Kwemoi will compete in Turkey’s best quality elite road race for the second time. He improved the course record to 59:15 a year ago.

Currently, nine men are on the start list of the Istanbul Half Marathon who have already broken the hour mark and nine women feature personal bests of sub-67 minutes. Istanbul 2023 offers one of the strongest line-ups in half marathon racing this year. The 18th N Kolay Istanbul Half Marathon is an Elite Label Road Race of World Athletics.

Kenyan Ruth Chepngetich has shown superb marathon form earlier this month, when she took the Nagoya women’s race with a world-class 2:18:08. Seven weeks later the 28-year-old hopes to be ready for another fast performance in Istanbul.

“I am super excited to come to the N Kolay Istanbul Half Marathon for the fourth time and to defend my title. I have always performed well in Istanbul and I am hoping to run another fast race if the weather cooperates,“ said Ruth Chepngetich, whose course record of 64:02 still is the Kenyan record while the world record now stands at 62:52. 

To build on her Istanbul win streak Chepngetich is mixing with a top-level field on Sunday, April 30. A group of Ethiopians could challenge the Kenyan.At just 21 years of age Bosena Mulatie already has a strong personal best of 65:46. She ran the time in Ras Al Khaimah (United Aarab Emirates) last year, where she finished fifth. In the summer, she achieved qualification for the World Championships and placed eighth in the 10,000 m final. Ethiopians Ftaw Zeray and Bekelech Gudeta feature personal records of 66:04 and 66:35 respectively. Gudeta ran her PB last year in Istanbul when she was third. Gete Alemayehu has been in fine form earlier this year, when she finished 12th in the challenging World Cross Country Championships. The Ethiopian has a half marathon PB of 66:37.

Additionally, there is Evaline Chirchir, she ran 66:01 in Ras Al Khaimah (RAK) in 2020 when taking fourth. The 24-year-old did not compete for some time internationally, but ran a solid race in RAK last month with 67:15 for fifth place.

Rodgers Kwemoi is not only the course record holder but also the fastest athlete on the start list. The 25-year-old ran 58:30 when he was runner-up in RAK last year. After that race he broke the Istanbul course record by 20 seconds with 59:15 despite windy conditions. “My next goal in the half marathon is a time of 58:00,“ said Rodgers Kwemoi after this impressive win. He had no opportunity yet to reach that goal, so the N Kolay Istanbul Half Marathon could be the place for him to chase such a world-class time. 

Among Rodgers Kwemoi’s competitors there will be Amedework Walelegn, who has good memories of the N Kolay Istanbul Half Marathon as well. The Ethiopian was the winner in 2018 and at that time became the first runner to break the one hour barrier at the Bosphorus with a time of 59:50. Since then he has improved this PB to 58:40. The 24-year-old was in great form recently, when he first took the Sevilla Half Marathon with 60:28 and then won the Seoul Marathon in 2:05:27. 

Recent road race results from Kenyans Charles Langat and Daniel Ebenyo have been impressive as well and suggest that they could be in contention for victory in Istanbul as well. Langat won the Barcelona Half Marathon in February with 58:53 and Ebenyo, who has a very fast 10k PB of 26:58, was runner-up in the Manama Half Marathon in Bahrain in December with 59:04. 

Britain’s Marc Scott is the fastest European runner on the start list. The 3,000 m bronze medalist from the World Indoor Championships 2022 ran 60:39 in Larne (Northern Ireland)  three years ago for a runner-up spot behind Mo Farah. 

Florida man runs half-marathon every day for two years

Mika Shevit, a 48-year-old real estate agent, has completed over 730 consecutive half marathons.

In a lesson to his kids about hard work, one Miami dad, Mika Shevit, has run the half-marathon distance every single day for two years (730 days).

In the last two years, the 48-year-old has logged nearly 10,000 miles, which is equivalent to running from the shore of the Atlantic Ocean to the Pacific Ocean four times. For each run, Shevit routinely sticks to the same pace, completing the distance in around two hours.

Shevit is a creature of habit. Every morning he gets up before dawn to complete his half-marathon run at 4 a.m., trekking through neighbourhoods and along sandy Miami Beach trails. “No matter the day, week or month, I am a man on a mission,” said Shevit to the Why We Marathon podcast. “Nothing stops me from wanting to run–absolutely nothing.”

He began the challenge on April 1, 2021, to get in shape and prove to his kids that hard work can take you far. He documents all his runs on his Strava and Instagram, posting post-run selfies and recaps on both platforms.

“When you’re lacing up every day, recovery time is limited,” adds Shevit. “The main reason I’ve been able to do this is because I don’t overthink it (running). It’s like brushing your teeth.”

Shevit did not begin running until he was in his 40s. He previously attempted this challenge twice, but had to stop at day 75 (both times) due to shin splints. “The third time was the charm,” he said. “Since my runs are about endurance and not speed, I haven’t had any recovery issues. I prehab my daily running with three to four strength workouts a week.”

“I like to keep things simple,” said Shevit. “My goal is to inspire others. If I can help someone do that, it’s all that matters to me.”

When he started the challenge, his goal was to achieve 100 consecutive days. Now, he has reached 732 days and counting, chasing his ultimate goal of 1,000 consecutive half-marathons, which he is scheduled to complete on Dec. 6, 2023.

You can follow his journey on his Strava or Instagram. 

Petros and Kostro triumph in Hannover with both course records broken for the first time since 2013

Amanal Petros and Matea Parlov Kostro took the ADAC Marathon Hannover, smashing the course records and celebrating their biggest career wins.

In fine weather conditions Germany’s Amanal Petros triumphed with 2:07:02, improving the course best of 2:08:32 set by South Africa’s Lusapho April in 2013 by 90 seconds. The national record holder missed his PB by just 35 seconds but he is the first German to have run under the Olympic qualifying standard of 2:08:10. Kenyans Denis Chirchir and Frederick Kibii clocked personal bests of 2:07:17 and 2:08:09 respectively for second and third place.

Croatia’s Matea Parlov Kostro dominated the women’s race and ran a huge personal best of 2:25:45. The marathon silver medallist from the European Championships in Munich 2022 improved the course record by 30 seconds and was well under the Olympic qualifying time for Paris 2024 (2:26:50). Four years ago Kenya’s Rachel Mutgaa ran 2:26:15 in Hannover. Pauline Thitu of Kenya clocked 2:29:25 and Mexico’s Risper Gesabwa finished in 2:29:49 for second and third places on Sunday.

It was the third time after 1992 and 2013 that both course records were broken in Hannover. Including races at shorter distances, organisers registered over 19,000 athletes from around 100 nations for the ADAC Hannover Marathon, which is a World Athletics Road Race Label event. Germany’s defending champion Hendrik Pfeiffer ran the half marathon event and won with 62:58. He is preparing for the Boston Marathon in April.

With the pace not as even as planned two pacemakers led a group of five runners through the half marathon mark in 63:30. Originally a split time of 63:00 was planned. The problem seemed to be that the runners right behind the pacers did not really go with their pace while Amanal Petros was at the end of the group. With a split time of 1:30:39 at 30k the German record of 2:06:27 was more or less out of reach. The pace at that stage pointed towards a 2:07:30 finish. When the pacemakers dropped back shortly after the 30k mark Amanal Petros took the lead. For a short period his training partner Denis Chirchir and Frederick Kibii could hold on but then they could no longer cope with the pace of the German, who was fourth in the European Championships’ marathon in 2022. The national record holder was able to increase the pace in the final quarter of the race, but his personal best was out of reach today. “Because of the uneven pace my muscles started to become tired earlier and I realized this at around 25k. But overall I came through very well,” said Amanal Petros. “It was the first time that I ran a German city marathon and this victory means a lot to me. It is a huge motivation for the next races.”

In the women’s race Matea Parlov Kostro ran 2:25 pace from the start. It was around the half way mark, which she passed in 72:34, when Pauline Thitu and Risper Gesabwa were no longer able to follow the Croatian. The gap constantly widened and the race for victory was more or less over a few kilometers later. While Matea Parlov Kostro, who became the first Croatian woman to win a European Championships’ medal in a running event in Munich last year, could not quite hold on to her pace she was ahead by more than a kilometer when she finished in 2:25:45 in front of the impressive Hannover townhall.

“I am really happy with my personal best and with the qualification for the Olympic Games. Paris will be my second Olympics,” said Matea Parlov Kostro, who can be confident that her performance in Hannover will be good enough for Olympic selection. With her PB she moved up to second place behind Romania’s Delvine Meringor (2:20:49) in the current European season’s list. For Matea Parlov Kostro the victory was her first in a marathon. “While my biggest success was surely the silver medal at the European Championships this was my greatest career victory today.”

Innovation in Motion: The Impact of Technology on the Running Culture in Canada

Canada boasts thousands of running paths in beautiful places, and most of the trails are in the cities. You will enjoy amazing running tours in Canada, which allow you to impose pristine wilderness and bustling metropolises. Running guides also show runners the top sights in the cities and the local traits that make Canada unique.

Canadians love sports, and some of the most popular sports in the country include ice hockey, curling, Canadian football, basketball, and golf. Their love for sports has also made sports betting popular in the region. Those looking for a suitable betting site will have to check the complete list of the reviewed and reputable platforms to find the best ones in Ontario. However, running remains a sport that’s ingrained in Canadian culture.

Here are the most popular running cities in Canada:

1. Edmonton: This city has a fantastic running culture. It offers both outdoor and indoor facilities.

2. Ottawa/Gatineau: Ottawa offers a wide range of opportunities for all kinds of runners. It offers indoor tracks, paved paths, and excellent trails.

3. Guelph: This city boasts a robust running culture. It offers multiple outdoor and indoor running tracks.

4. Victoria: This city has top-rated facilities for pro athletes. It also boasts a community of outdoor enthusiasts.

5. Quebec City: This is the city for cross-country runners. It also offers running paths excellent for workouts on a soft surface.  

Technological innovations have impacted many aspects of Canadians, including their running culture. Here are the technologies that have impacted the running culture in Canada:

Wearable Technologies

Wearable technologies enable runners to track everything that happens when they are on track. For example, they can track their heart rate and perspiration. Therefore, the wearables can help runners to adjust their running to meet their desired goals.

Most wearable devices come with an app installed and are easy to use. For example, Canadian-based Carre Technologies launched a biometric shirt that retrieves information from the runner. This information makes the runner more conscious about what is happening in their body as they run.

Mobile Apps

Canadians can access running apps that help them with route tracking and other in-depth metrics that track heart rate and calorie burn. This kind of data has enabled the runners to have more concrete running goals because they can compare data from previous runs and adjust their goals accordingly. The apps can also track the runners’ routes and allow them to share their achievements with friends on social media.

A popular running app is the RunGo app by a Vancouver-based company. The app lets runners discover the best routes and offers turn-by-turn voice navigation. It also allows runners to record time, elevation, distance, splits, and progress through the route. Furthermore, you can record your experiences and create an inspiring story.

Key Takeaways

Technology has dramatically impacted the running culture in Canada in the following ways:

1. The runners have more clearly-defined roles
2. They can also easily monitor and evaluate their progress
3. Technology has also enabled runners to explore new routes
4. It has also helped running to be a social activity as well.

Seven ways to make morning running easier

Morning runs can be wonderful. You get to wake up in the fresh air and listen to the silence of the still-sleeping world, and by the time you get home, you’ll have the satisfaction of knowing you’ve put your work in for the day. Of course, actually getting out there can be challenging; it can be tough to force yourself awake, no matter how much you know you’ll enjoy the run. If you struggle with morning runs, here are seven tips to make getting up and out the door easier.

1.- Don’t hit snooze

Hitting the snooze button is never a good idea. Sure, it feels great to fall back asleep for those nine minutes before your alarm rings again, but do you ever actually feel more ready to tackle the day after hitting snooze? Probably not. Soon enough, you’ve hit snooze five or six times, at which point any hopes of getting up for a morning run are dashed. You still feel as tired as you did when the alarm first rang, but now you also feel guilty for not getting out for your run. We know it’s easier said than done, but try not to hit snooze tomorrow. Get up right away–we promise you won’t regret it!

2.- Set your clothes out

Before you go to bed, make sure all your running clothes are ready to jump into in the morning. In the morning, all you have to do is pick up your pile of clothes, toss them on and you’re ready to go. No more shuffling around in the dark and trying not to wake your partner while you search for the right shirt or tights.

3.- Plan your breakfast

You should eat something before you morning run, even if it’s just half a banana. In fact, morning runs are a great time to practice your race nutrition plan. If you like a bagel on race mornings, eat a bagel before your morning workouts. Plan ahead, make sure you have everything you need for a good pre-run breakfast and go to sleep knowing you’ll be well-fuelled by the time you step out the door tomorrow morning. 

4.- Know your run

Are you planning an easy run or a workout? How long are you going to run? Where will you be going? These are all questions to consider the day or night before your morning run. Having a plan and knowing what you’re going to do will make getting up much easier. If you don’t have a plan, you may wake up and convince yourself it’s not even worth heading out the door. (Trust us–it’s always worth it, even if it ends up being 15 minutes.)

5.- Get to bed

The only way you’ll feel well-rested in the morning is if you get to bed at a decent hour. There are few guarantees in life, but one thing you can be sure of is that you’ll feel awful in the morning if you stayed up past midnight watching YouTube videos or Netflix. Getting enough sleep is always important, even if you don’t have a run planned for the next day, but it’s especially important if you want to feel fresh and rested for your morning runs. 

6.- Drink water

You’re going to wake up slightly dehydrated, so drinking some water right away in the morning is a good habit. Otherwise, you’ll only become more dehydrated as the day goes on, which isn’t a recipe for success. Have a glass of water ready on your bedside table for the morning and sip it as you get ready to head out the door. You may not feel the effects immediately, but your body will thank you for it, especially when you start working out. 

7.- Get used to the mornings

If you only follow through with your morning run plans every now and then, you won’t get used to getting up so early. Making early-morning runs a habit, however, will help you slowly feel better with each passing day. And who knows? You may even become a convert. 

Exploring the Close Relationship between Running Events and Casino Sponsorship

Running has always been a popular sport, but it has seen a surge in popularity over the last few years, with more and more people participating in marathons, half-marathons, and other endurance events. As a result, casinos are increasingly sponsoring these events as a way to increase brand awareness and generate more revenue.

The relationship between casinos and sports sponsorship has been well-established, with sports teams benefiting from financial support and casinos attracting sports fans who may also be interested in casino games. However, the benefits of sponsoring endurance events are unique and offer casinos a different avenue for reaching potential customers.

Why So Many Sponsorships?

The trend of sportsbook and casino gambling is here to stay, as is the sponsorship of sports events by casinos. This trend has only increased over the last decade, and it’s because the sports scene provides an easy cross-sell opportunity for casinos. 

By sponsoring major sports events, casinos can attract sports fans who may cross over to play casino games. However, this is not a one-way street, as sports teams also benefit from these sponsorships. 

Just like businesses, sports teams also need money to operate, and casinos provide some of the biggest endorsement deals, which would not be possible for other industries. As such, this mutually beneficial relationship will likely continue for years.

The Changing Perception of Gambling through Sports Sponsorship

In recent years, there has been a significant shift in public perception towards gambling. From being considered an illegal and unsavoury activity, gambling has become a widely accepted form of entertainment. This is not just genres that have always been perceived as fun such as popular bingo games online, but with the vast acceptance and rise of online casinos. 

Furthermore, sports organisations have eased their regulations, allowing these clubs to partner with gambling companies. As a result, there has been a significant increase in the number of online casinos being the sponsors of football clubs, demonstrating how gambling has become a significant player in the sports industry.

Casinos Sponsoring eSports

Casinos sponsoring esports teams is a recent trend that has caught the attention of many, and for good reasons. The similarities between traditional sports and esports, including competition, strategy, and teamwork, make esports an attractive sponsorship opportunity for casinos. 

In addition, sponsoring esports teams can help casinos reach a younger demographic that is difficult to reach through traditional marketing channels, as well as increase their brand recognition and exposure. 

However, there are concerns related to the potential for an increased risk of gambling addiction among young gamers and the ethical implications of promoting gambling-related products to young and impressionable audiences.

Casinos as Marathon Races Sponsors

In addition to the benefits of increased brand awareness and audience engagement, sponsoring endurance events can also directly generate revenue for the casino. By increasing their visibility and exposure to potential customers, they are more likely to attract new players and retain existing ones, leading to more bets and increased profits. 

Furthermore, research has shown that consumers are more likely to patronise brands that are known to sponsor events, making sponsorship a smart investment for casinos looking to increase their market share. Overall, sponsoring endurance events can be a lucrative and effective marketing strategy for casinos looking to grow their business and reach new audiences.

The relationship between casinos and sports sponsorship benefits both parties. Casinos can increase their brand awareness, reach new audiences, and generate more revenue by sponsoring sports events. At the same time, sports teams benefit from financial support that may not be possible from other industries.

Two-time world champion Kirui clears path for his retirement

Two-time world marathon champion Abel Kirui has revealed he is two years away from hanging his spikes, but not entirely.

The National Police Service officer has outlined his plan for the next two years as he seeks to retire after the 2024 Paris Olympics, which will coincide with his 20th anniversary in distance running.

Kirui, who won the marathon titles at the 2009 World Championships in Berlin and at Daegu two years later, is the proprietor of Grace Joy Educational Centre where, in addition to education, he hopes to churn future athletics prospects.

The 2016 Chicago Marathon champion said: "Having been in the game for 18 years, I feel I should hang my spikes in the next two years and embark on giving back to society."

"It is important for me to help upcoming athletes. I struggled to start my running at Samitui Primary School and, having succeeded in the sport over the years, I feel we must teach children to be patient and love the sport at an early age," he said.

Kirui, the 2008 Vienna Marathon winner, said most young people are always excited when they see him going for morning runs and he wants to capitalise on this to pull as many as possible into the sport.

He said he is already mentoring some pupils at Grace Joy.

"We always sit together. We watch my previous races on Youtube and they are motivated to train harder. I am part of the team. I am always practical to convince them that I am a human being, not an alien from another planet," he explained.

The 2012 Olympic Games marathon silver medalist revealed how he got into Grace Joy.

"I had an idea of establishing a school way back in 2008 when I was in New York. I used to tell my friends that I needed a school and years later, I found this school on sale and I realised my dream," he noted.

"My aim is to create champions at Great Joy Academy, which I refer to as Old Trafford since I am a Manchester United fan."

He said he will use both his resources and influence in the sporting circles to develop the facility into a world-class sporting institution. Kirui said despite being a successful runner, his focus is not just on his sport of choice.

"I have a guy from Nyanza who wants to train these kids in football, a friend from India is keen on making this place a cricket centre while an American friend wants to train them in baseball," said Kirui, who chalked up second place finishes at the 2007 Berlin and 2017 Chicago marathons.

Works have already started at Grace Joy, geared towards the establishment of a running track.

"We will first put murram but in the future, we shall have a tartan track," he said.

The school has six pupils preparing for the Uasin Gishu County Primary Schools track and field championships set for this Friday in Eldoret.

Naomi Jemutai (3,000m), Sarah Patience (100m), Ian Sum (3,000m), Charlotte Talam (5,000m), Mathew Kibet (1,500m) and Eugene Kiplagat will represent the school in the event.

Pius Waliala, a teacher at Grace Joy, observed that the current Competence Based Curriculum (CBC) is all about talent development and that's why they are emphasising on sports.

"Since the founder is a champion, his dream is to empower talented kids. Here, we help the learners explore their talents. We search for talents during game time and expose them through inter-class competitions," said Waliala.

Another teacher/coach, Stella Koech, added: "We have learners who are good in academics, others are good in sports and others are good in both. We always try to make sure that we strike a balance."

Australian teen beats Jakob Ingebrigtsen’s U16 1,500m record

At the 2023 Australian Track and Field Championships in Brisbane on the weekend, 16-year-old running phenom Cameron Myers continued his record-setting season with a second-place finish in the senior men’s 1,500m final in 3:38.02, beating Jakob Ingebrigtsen’s U16 world record of 3:39.92 by nearly two seconds.

Myers, who is still in high school, became the second-youngest Australian to reach a podium at the national track championships, winning silver and lowering his Australian U18 record. Myers had a share of the lead alongside Matthew Ramsden into the final 100m, but was overtaken by Callum Davies in a race to the line, winning in 3:37.92. (Davies is seven years older than Myers.)

There have been a few East African athletes who have run faster than 3:38 for 1,500m at 16, but their ages are not verifiable.

This is the second time this season that the young Australian has made headlines. In January, Myers became the second-youngest person to break the four-minute mile barrier, at 16 years and 259 days, setting a new U16 world record of 3:55.44. The only other athlete younger than Myers to go sub-four was the Olympic champion, Ingebrigtsen.

16-year-old phenom Cameron Myers places second in record time at the 2023 Australian Track and Field Championships.

His record-setting 1,500m time is only three and a half seconds off the 2023 World Championship standard of 3:34.20. 

In this 2023 track season, Myers has achieved personal bests in the 1,500m, mile and 3,000m. He is in his final year of high school at Lake Ginnindera College in Canberra, training with Australian distance coach Dick Telford. According to the Sydney Morning Herald, Myers does not exceed training volumes of 80 kilometres a week and has a plan appropriate for an athlete of his age. 

Simiu confident of Budapest trip after setting course record in South Africa

Commonwealth Games 10,000m bronze medalist Daniel Simiu has shifted focus on earning a slot in Team Kenya to the World Athletics Championships in Budapest after his victory at the Absa 10km Run Your City title in Gqebera, South Africa.

Simiu, who represented Kenya at the World Cross country Championships in Bathurst, Australia won the South African race with a course record of 27:21, beating hosts Precious Mashele to second in 27:35 and Thabang Mosiako in 27:51.

Another Kenyan, Dennis Kipngetich, finished fourth in 28:01.

"I came here with the purpose of winning and that has come to pass alongside a course record. Running 27 in 10km is easy for me and this has opened the door as I prepare for the World Championships in Budapest," said Simiu.

However, he said the world record of 26:11 by Ugandan Joshua Cheptegei is not in his plans but could give it a try later in his career.

"These things you don't plan but a time will come and they will be shown to the world. I don't normally have plans for myself but the coaches and management plan for me. I am only told that I have to prepare for a certain race," added Ebenyo.

In the women's race, Ethiopian Bekelech Wariyo won the title in 31:37 ahead of Kenyan Fridah Ndinda (31:41), Ugandan Docus Ajok (32:15) as another Kenyan, Diana Chesang, finished seventh in 33:39.

In China, Kenya's Kenyan Philemon Kiptoo and Meseret Abebayehu of Ethiopia were the winners of the Xiamen Marathon.

Running his maiden race in Xiamen, Kipchumba took the men's honours  2:08.04 ahead of Ethiopian Lencho Tesfaye Anbesa and Moroccan Omar Ait Chitachen, who they timed 2:08.29 and 2:08:59 respectively.

As Alemu won the title in 2:24:42, Kenyan Gladys Chesir was second in 2:25:51 followed by Ethiopian Guteni Shone in 2:25:58.

In South Korea, Ethiopian pair of Milkesa Mengesha and Ayantu Abera were the winners of the Daegu Marathon.

In men's race, Tolosa took the title in 2:06:49 followed by Kenyan Stanley Bett (2:07:00) and Ethiopian Berhane Tsegay (2:07.21).

Abera won the women's title in 2:25:44 followed by compatriot medina Deme Armino (2:27:27) as Kenyan Janet Runguru completed the podium places in 2:28.13.

Kenyans ruled the Ibiza Marathon as William Cheboi and Monica Cheruto emerged winners in men's and women's races in 2:11:31 and 2:35:17 respectively.

In Germany, Sebastien Sawe recorded his fourth half marathon victory at the Berlin Half Marathon.

The Rome-Ostia half marathon champion won the title in 59:01 in a Kenyan clean sweep that had Alex Kibet (59:12) in second and Bravin Kiprop in 59:22.

England's Eilish McColgan won the women's race won the title in 65:43 followed by the Ethiopian pair of Tisigie Gebreselama (66:13) and Yelemget Yeregal (66:27).

In France, Kenyan Helah Kiprop won the Paris Marathon in 2:23:19 ahead of Ethiopian Atalel Anmut in 2:23:19 as another Ethiopian, Fikrte Wereta (2:23:22) was third.

The men's title went to Abeye Ayana in 2:07:15 ahead of compatriot Guye Adolain in 2:07:35 and Josphat Boit was third in 2:07:40.

Sharon Lokedi Withdraws from the Boston Marathon due to an injury

Sharon Lokedi’s highly anticipated return to competition will be postponed for the time being. On Thursday, March 30, the 2022 New York City Marathon champion announced via Instagram that she will not run the Boston Marathon on April 17. She said an injury forced her to withdraw from the race.

“Just when everything was lining up well and getting excited to toe the line once again, I sustained an injury that hindered my training, not giving me enough time to get back,” Lokedi, 29, wrote on social media.

Three weeks ago, Lokedi’s coach, Stephen Haas, told Runner’s World she was training well in Kenya, but she was slightly behind where she was for her New York City Marathon buildup because she took a lengthy break after the race. Runner’s World has reached out to Haas for comment on the injury.

Last fall, the University of Kansas graduate stunned in her first 26.2 at the New York City Marathon. She outran veterans, including reigning world champion Gotytom Gebreslase of Ethiopia and Lonah Chemtai Salpeter, who was born in Kenya and now runs for Israel, to win the World Marathon Major in 2:23:23. Securing the upset put Lokedi on the map as the next rising star on the roads.

The Boston Marathon would’ve been Lokedi’s first race since her debut in November.

Prior to Thursday’s announcement, Lokedi was considered a favorite among a stacked elite field. The remaining podium contenders include Salpeter, who finished second in New York City, and Gebreslase. They’ll be joined by Ethiopian Amane Beriso, who ran 2:14:58, the third-fastest marathon in history, and two-time world champion Hellen Obiri, who was added to the lineup earlier this week.

USA Record For Hillary Bor Yields $59,000 Payday At Cherry Blossom 10 Mile

The 50th edition of the Credit Union Cherry Blossom 10 Mile here this morning ended with a bang when Olympic steeplechaser Hillary Bor not only won the men’s division of the USATF 10 Mile Championships, but also claimed a $50,000 bonus for breaking Greg Meyer’s 40-year-old national record by just two seconds. 

Bor, 33, who represents Hoka One One and wore bib 13, clocked 46:11, three seconds behind overall race champion Tsegay Kidanu of Ethiopia.  Including his prize money, Bor collected a total of $59,000.

“I came here to break the record and the weather wasn’t going to stop me,” Bor told Race Results Weekly, referring to the unusually cold temperatures and  strong winds.  “It’s something I’ve been working for since October last year.”

Last October Bor won the USATF 10 Mile Championships in St. Paul, Minn.  He ran 46:06 in that race, a championships and course record, but that course was 31 meters downhill and not eligible for record setting.  However, Bor and coach Scott Simmons realized that breaking Meyer’s mark was within his capabilities, especially because a faster time run by two-time Olympic medalist, Galen Rupp, was never ratified by USATF.  Rupp ran a 10 mile split of 45:54 at the Row River Half-Marathon in Dorena, Ore., in October, 2020, but the paperwork for verifying that record was never completed or approved.

“My coach knew I was in really good shape to run 45 (minutes),” Bor said.  “But, the weather’s not good today.  The last two miles was just the wind on our face the whole time.”

Indeed, it was in those last two miles that Bor and Kidanu did their best to push each other.  Kidanu, who represents Asics, was just trying to keep up the pressure on Bor.

“The wind was very strong and it made it very tough,” Kidanu told Race Results Weekly through a translator.  He continued: “At the beginning there were a lot of us, but later only a few of us.  But the wind made it very difficult.  Two of us were able to prevail and we battled one another.  In the end, I was able to win.”

In the final sprint to the line, Bor wasn’t really sure where he stood against the clock.  The wind was so strong that the 9-mile marker blew down, despite being weighted with sandbags.  Also, Bor started the race without his watch.

“Today, I didn’t have my watch so that was not really good because I didn’t know the splits,” Bor said, looking slightly embarrassed.  “When I saw the split at 8 miles I knew I needed to run 4:45, but the wind was too much.  I just put my head down and just grind, and grind, and grind.”

Biya Simbassa (Under Armour) finished a distant third in 47:09 and finished second in the national championships division.  Kenya’s Charles Langat (Asics) was fourth in 47:25, and Jacob Thomson (Under Armour) took fifth –and third in the national championships– in 47:27.

Bor, who will return to the steeplechase during the track season, said that today’s race was all about self-belief.

“It shows if you put something in your head you can accomplish it,” he said.

The women’s competition was a tale of two races.

In the overall competition, Uganda’s Sarah Chelangat (Nike) surged away from the field just before the five mile mark.  Her six-mile split was a snappy 4:56, and that put her 22 seconds ahead at that point.  Despite running directly into the wind (and alone) in the final miles, she was able to extend her lead to 30 seconds by the ninth mile, and 33 seconds by the finish.  Her winning time of 52:04 was excellent given the conditions, but she fell well short of the 51:23 world best for an all-women’s race which would have given her a share of the race’s $50,000 bonus pool.

Behind Chelangat, there was a heated battle for both second place overall and the USATF title.  In the ninth mile, Emma Grace Hurley (Atlanta Track Club Elite), Sara Hall (Asics), Nell Rojas (Nike), and Molly Grabill (Unattached) separated themselves from the rest of the pack, all of them trying for the national title.  As they crested the final hill before the course turns slightly downhill to the finish line, Hall and Rojas were locked in a sprint for the win.  Hall, who is running the Boston Marathon in 15 days, got the best of Rojas, 52:37 to 52:38.

Hall, who turns 40 on April 15, almost skipped today’s race.  She just returned from a family trip to Ethiopia where her training didn’t go well because she got sick.

“Honestly, I feel so thankful for today because four days ago I wasn’t going to race,” Hall told Race Results Weekly.  “I had COVID last week and training was just so rough.  I had a fever.  I had two different viruses back to back.”

But like Bor, Hall had the power of self-belief working for her today.

“I think my whole career I’ve just chosen to show up,” Hall said, wrapped in an American flag.  “So, just today I decided to show up and I’m really glad I did, especially with Asics sponsoring this event.”

While the wind –which Rojas called “nasty”– was a challenge, Hall saw it as an opportunity to prepare mentally for Boston where conditions can be difficult, too. She thought about the 2018 race where temperatures were just above freezing and athletes had to run through a driving rain storm.

“I was thinking about Boston because, you know, 2018 with that headwind and the storm,” Hall said.  “I have Boston in two weeks, so this is just a good time to practice.

Like Bor, Hall had thought about trying for a share in the record bonus pool, but discarded that idea when she felt the power of the wind.

“Normally, I would have wanted to go for the record out here, but with the significant wind I didn’t know if that was going to be in the cards, so I just chose to compete,” she said.  “I think this was a great opportunity to do that with Boston coming up.”

With her win here today, Hall has won a total of 12 national titles, four at 10 miles (2017, 2018, 2019, and 2023).

Hurley finished fourth (third American) in 52:41, and Grabill got fifth (fourth American) in 52:42.  Defending champion Susanna Sullivan, who led most of the first half of the race, finished seventh (sixth American) in 53:25.  She’s running the TCS London Marathon in three weeks and has been doing heavy mileage.

“I’m ready to run a marathon,” she said, smiling, as she changed into warm clothes in the athlete recovery area.

Some 16,000 runners competed today after about 6,000 ran the companion 5-K yesterday (which took place in the rain).  Several former race champions were on hand to celebrate the 50th edition, including Kathrine Switzer (1973), Greg Meyer (1983), Eleanor Simonsick (1982 and 1983), and Bill Rodgers (1978 through 1981).  Race director Phil Stewart reflected on how the race had endured for so many years and through so many cultural and political changes.

“Through Watergate, gas crises, the fall of the Berlin Wall, the invention of the internet, the first and second Iraq Wars, the 2008 financial crisis, America’s first Black President, two impeachments, an insurrection and the War in Ukraine, runners have returned each spring for what is known as the ‘Runners Rite of Spring,'” Stewart said at last night’s pre-race dinner.

Ethiopian Abeje Ayana wins the Schneider Electric Marathon de Paris

The young Ethiopian Abeje Ayana won the Paris marathon on Sunday, his first race over the distance, in 2h7'15''.

Ethiopian Abeje Ayana won the Schneider Electric Marathon de Paris on Sunday in 2h7'15''. He is ahead of his compatriot Guye Adola (2h7'35''), who was the favourite, and the Kenyan Josphat Boit (2h07'40''). It is the ninth time that an Ethiopian has won the men's race, and the third in the last four editions after Abrha Milaw in 2019 and Deso Gelmisa last year.

At 20, Ayana was competing in his very first race over the mythical distance, he made a masterstroke of it. The young man was however one of the candidates to follow, with a half-marathon record at 59'39'' in Poznan in 2021.

At 35 kilometers, they were still four men in the lead, with also a third Ethiopian, Adeledelew Mamo. Ayana then set off on his own and took a 20-second lead over Adola, his 12-year-old senior, which he maintained until the finish line.

first Frenchman, Amdouni 13th

Contested in the Parisian grayness and in conditions made difficult by the rain and the wind, the race could not allow the athletes to set new records.

The first Frenchman, Mehdi Frère, is 10th in 2h11'5''. Morhad Amdouni, 3rd last year, finished in 13th place in 2h12'45, far from the French record he had set a year ago (2h5'22''). This race did not allow them to achieve the minimum of 2h08'10'' required for the Paris Olympics.

Amdouni was, however, in the recovery phase. Held back by injuries, he was running his first marathon in a year and is aiming for the Budapest World Championships this summer (August 19-27).

Eilish McColgan smashes UK half-marathon record in Berlin

Victory on the roads of Germany and yet another national mark for the 30-year-old as she continues her London Marathon preparations in style

Eilish McColgan sliced 43 seconds off her own UK half-marathon record of 66:26 as she won the Generali Berlin Half Marathon in 65:43 on Sunday (April 2).

The performance comes just one month after she broke Paula Radcliffe’s long-standing British 10,000m record with 30:00.86 and in Berlin she narrowly missed the fastest-ever half-marathon by a British woman of 65:40 which was set by Radcliffe at the Great North Run – a course that is ineligible for records – in 2003.

That same year Radcliffe ran 2:15:25 to win the London Marathon, so there are natural comparisons with McColgan as she heads toward her marathon debut on April 23 in the British capital.

“I’m really happy,” she told organisers at the finish. “It was a bit breezy and cold but I’m Scottish so I’m used to that weather.

“The pace was super quick at the start so I panicked going through 10km. I got a bit of cramp near the end but I’m glad to get to the finish and run a national record.”

Tsigie Gebreselama had led through 10km in 30:44 with McColgan chasing 12 seconds behind. The Ethiopian, who won silver behind Beatrice Chebet at the World Cross Country Championships in Australia last month, continued to lead by 16 seconds through 15km in 46:24, but soon afterwards McColgan caught and passed her.

Into the closing stages McColgan was away and clear but battling a little cramp in her leg. Slightly worryingly, she was still wearing the same black knee support that she wore during her 10,000m run in California last month. Powering home, she flung her arms up crossing the line as she smashed her best of 66:26 which was set at the Ras Al Khaimah Half Marathon 14 months ago.

McColgan had never run the Berlin Half before but her first European medal had come in the city in 2018 when she took 5000m silver behind Sifan Hassan. The Dutch runner coincidentally holds the European half-marathon record with 65:15 with McColgan now fourth in the European all-time rankings.

Behind McColgan on Sunday, Gebreselama held on for second place in 66:13 as Yalemget Yaregal of Ethiopia was third in 66:27.

Samantha Harrison clocked a 67:19 PB to move into equal fourth place with Jess Warner-Judd on the UK all-time rankings as another Bri, Calli Thackery, shaved a second off her PB with 69:01.

The streets of Berlin almost always see fast times and the men’s race was quick too as Sabastian Sawe broke away from fellow Kenyan Alex Kibet in the closing stages to win in 59:01.

Milan Marathon EMAN CRIPPA DEBUT WITHOUT ITALIAN RECORD AND FINISHES FIFTH, KWEMOI AND CHEROP WON

The Milan Marathon was won by Ugandan Andrew Rotigh Kwemoi, born in 2000 making his debut in this specialty and capable of a deadly razor-blade in the final thanks to which he crossed the finish line with a time of 2h07:14. Yeman Crippa, on his debut, finished in fifth place. Among women victory for Sharon Jemutai Cherop.

Yeman Crippa made his Marathon debut. The European Champion's 10,000m debut over the distance took place in Milan, where the Trentino champion tried to beat the Italian record signed a couple of weeks ago by Iliass Aouani in Barcelona (2h07:16). The blue, who had defined a passage to the 'half' in 1h03:17, passed at 21.098 km in 1h03:49 and then paid a little effort in the final part of the race, however finishing in fifth position with the time of 2h08:56.

The 26-year-old remained in the group of the best until the last ten kilometres, then he blamed the peremptory change of pace implemented by the Africans (our standard-bearer was the first European to cross the finish line).

However, this is a comforting response for Yeman Crippa, who from this outing in the Milanese capital had to understand if the 42.195 km can really become a hunting ground in the near future: the only Italian to have dropped below the hour on the half distance ( last year in Naples) will be able to try to have his say, but of course physical fitness will need to be improved and the distribution of effort will also need to be optimised.

Abebayahu and Kipchumba win in Xiamen

Ethiopia’s Meseret Alemu Abebayahu and Kenya’s Philemon Kipchumba were the winners at the Xiamen Marathon on Sunday (2).

Abebayahu won by more than a minute in 2:24:42, coming within 12 seconds of the PB she set when winning in Riyadh in February. Kenya’s Gladys Chesir was a distant runner-up in 2:51:51, finishing just ahead of Ethiopia’s Guteni Shone (2:25:58).

Kipchumba timed his race well to emerge as the leader in the second half, going on to win in 2:08:04. Ethiopia’s Lencho Tesfaye Anbesa was second (2:08:29), exactly half a minute ahead of Morocco’s Omar Ait Chitachen.

“I kept my pace in the early stages of the race, and started to speed up at the end,” said Kipchumba.

Okpekpe International road race promises to deliver another pacesetting event in 2023

Organizers of the historic and world acclaimed Okpekpe International 10km Road Race have promised to organize another pacesetting event come Saturday, May 27, 2023.

The annual World Athletics Gold Label event returned last year after a two-year, covid-induced break and this year’s edition will be the ninth in the series after it started in 2013 as the first road running event in Nigeria, nay West Africa to have its course measured by a World Athletics/AIMS accredited course measurer and the first to be granted a (bronze) label status in 2015.

Zack Amodu, the Okpekpe Road Race director, says this year’s event will see a lot of improvement on the capacity building for Nigerians in and around Edo state it started last year.

“With the capacity we have displayed over the years in terms of the technical organisation of the race which in the first instance led to the label status we got in 2015, we decided to focus on developing more Nigerians outside those who actually do the running on the road,” said Amodu.

“Last year we organised a technical officiating course for technical officials in Benin for those in and around Edo state to enhance the pool of technical officiating officials we have in the country.

“We also used medical students of the Edo state University in Uzairue to serve as volunteers in the medical committee for the race. This has given them the practical experience needed to become better in their chosen fields.

“This year we are extending this to the students of mass communication and related courses who will serve as media volunteers while those in the physical and health department and related courses will also serve as volunteers in the technical department of the race.

“This is outside the economic benefits that are derivable from the organisation of the race,” said Amodu who revealed there will be seminars for all categories of volunteers that will be used for the race.

Amodu says organisers of the race are delighted to always set the pace for road running events in Nigeria.

“We are delighted to set the pace for road races in Nigeria and to become the first to have its course measured by a World Athletics certified measurer and the first to be granted a label status,” he said.

“We are happy to be the first road race in West Africa to be granted a label status in 2015. Our pioneering effort has had a positive impact on road running in Nigeria with as many 16 having their race courses measured by certified course measurers,” added Amodu.

Kenyans Roncer Kipkorir and Irine Jepchumba Kimais dominate in Prague

Kenya’s Irine Jepchumba Kimais and Roncer Kipkorir Konga were comfortable winners at the Prague Half Marathon on Saturday (1), winning at the World Athletics Elite Label road race in 1:06:00 and 59:43 respectively.

Conditions were generally good, but the runners faced a strong headwind in the closing stages. Before then, though, the leaders in the women’s race were on for a swift time, having reached 10km in 31:04.

At that point, Kimais ran alongside fellow Kenyans Janeth Chepngetich and Nesphine Jepleting as well as Ethiopian duo Mebratu Tadesse and Zeray Bezabeh.

Kimais pushed the pace over the next five kilometres, covering that section in 15:19, which was enough to drop Chepngetich, the last of her opponents. Her pace slowed slightly in the final few kilometres as the strong winds took their toll, but Kimais held on to win in 1:06:00, the second-fastest time of her career after the 1:04:37 PB she set in Barcelona earlier this year.

“It was not a bad race and the course was good,” said the 24-year-old. “There were just some places I had to struggle with. Together with my pacemakers, we were fighting for the victory, and I am happy for this time.”

Chepngetich finished second in 1:06:42 and Bezabeh completed the podium in 1:07:15.

In the men’s race, six men ran alongside the pacemaker as they passed through 10km in 28:03 with Konga near the front of the pack.

Konga then upped the pace slightly and managed to open up a gap on what had now become the chase pack, reaching 15km in 41:51 with a nine-second lead. He extended that over the final few kilometres and, despite taking a wrong turn near the end, reached the finish a comfortable winner in 59:43.

Uganda’s Maxwell Rotich was second in 1:00:06, five seconds ahead of Kenya’s Geoffrey Koech.

"It's definitely a great result for me, I felt good on the course,” said Konga, who was just five seconds shy of his PB. “I'm very happy for a time under an hour. The wrong turn slowed me down, I could have run faster, maybe some five seconds. The wind was also a problem and slowed me down a little bit.”

Leading results

Women

1 Irine Jepchumba Kimais (KEN) 1:06:00

2 Janeth Chepngetich (KEN) 1:06:42

3 Zeray Bezabeh (ETH) 1:07:15

4 Mebratu Tadesse (ETH) 1:08:45

5 Nesphine Jepleting (KEN) 1:10:04

Men

1 Roncer Kipkorir Konga (KEN) 59:43

2 Maxwell Rotich (UGA) 1:00:06

3 Geoffrey Koech (KEN) 1:00:10

4 Laban Kiplimo (KEN) 1:00:13

5 Kelvin Kibiwott (KEN) 1:00:14.

Olympic silver medalist Christine Mboma to undergo hormone therapy

Last week, World Athletics, the global governing body of track and field, announced new regulations to their DSD athletes competition policy, which requires all female athletes with differences of sexual development to reduce their testosterone to not more than 2.5 nmol/L for a minimum of 24 months to be allowed to compete internationally in the female category in any event. According to The Namibian, one such athlete who has achieved prominence, Tokyo 200m Olympic medallist Christine Mboma of Namibia, intends to undergo hormone therapy to continue her career in athletics. 

The new rule reduces the acceptable maximum testosterone limit to half of the previous limit, for twice the length of time.

In an extensive interview with The Namibian, Mboma’s coach, Henk Botha said, “We’ve had disappointments and some obstacles in the past. There’s not a lot that we can do as Namibians, we’ll have to take this one on the chin and do our best to get Christine back on the track.” 

“The one option is to stop with athletics, and the other is to go to court. Then, the third option is to reduce the levels,” said Botha. “The first two were never on our table, since we don’t have the money to go to court, and halting athletics is not something that Christine wants to do. She’s 19 and has a great career in front of her.”

The harsh alternative DSD athletes are faced with is to quit the sport altogether.

Athletics Namibia said they fully support Mboma, describing WA’s new DSD athlete requirements as “discriminatory, unfair, stigmatizing and not safeguarding all women in sport.” 

Mboma is one of five prominent DSD athletes who are or were at the top of their event in the last five years. Others are two-time Olympic 800m champion Caster Semenya, 2021 Diamond League champion and 2,000m world record holder Francine Niyonsaba, Nigeria’s Aminatou Seyni and Mboma’s Namibian compatriot, Beatrice Masilingi.

Mboma, who started her career as a 400m runner, has been forced to transition down to the 200m, due to WA limitations barring DSD athletes from racing events between the 400 and the mile.

The new rules will apply across all track events as of April 1, with all five athletes ineligible to compete under the new DSD regulations in major international competitions like the Diamond League and World Championships. All qualified athletes will be eligible for the 2024 Olympic Games provided they are able to maintain their hormone levels over the next 18 months.

Burundi’s Niyonsaba has been quiet on the World Athletics ruling, posting on her Instagram three days after the WA decision, “It’s time to build and achieve progress.” Niyonsaba took the silver medal in the women’s 800m at the Rio Olympics and has since moved up to the 5,000 and 10,000, running her first half-marathon earlier this month in Lisbon in a national record for Burundi of 68:45.

“Every athlete is built differently and has different advantages and disadvantages,” said Botha. “Instead of pointing out our differences, we should be proud that we are all different.”

Can I Swap Bananas With Plantains? We Ask An Expert

Switching out my daily pre-run ritual for its distant relative

I’ll be honest: I spend far too much time in the produce section of the grocery store browsing the fruits and vegetables I’m unfamiliar with. It’s my version of window shopping. Sometimes I’m bold enough to purchase a star fruit or rambutan, but it wasn’t until this year that I picked up a plantain. 

Why plantains? Because I religiously eat a banana before every run, whether it’s five miles or 16. They’re fantastic for simple, quick-digesting carbs and they give me the energy boost I need to kickstart my training. I wondered if this distant cousin of the banana would offer the same benefits.

The first question I asked Elizabeth Shaw, MS, RDN, CPT, nutrition expert and author was, “Well, what’s the difference?” They look similar enough, after all.

“While there are many similarities between plantains and bananas (like their shape, color, and nutrients), the main difference lies in their carbohydrate content and taste,” Shaw says. 

Bananas are naturally sweet and are most commonly eaten raw, whereas plantains have a more starchy taste unless they’re cooked. As far as their nutritional value, the two fruits are fairly similar in all regards except carbohydrates. A 100 gram serving of banana yields 23 grams of carbs and 12 grams of sugar, whereas the same size serving of plantain yields 32 grams of carbohydrates and 18 grams of sugar. 

Most people don’t eat plantains raw because of the less-than-sweet flavor profile, but you certainly can. 

“The more ripe a plantain (meaning the less green it is), the sweeter it becomes (much like bananas.),” Shaw says. “While there is no problem with eating a plantain raw, you may not get the same enjoyment out of it as you would a banana.”

Grilling them, however, will create a naturally sugary candied taste.

Ingredients

– 2 tsp. butter, melted

– 1 bunch of plantains, yellow and brown

– 2 tsp. cinnamon 

Instructions

1. In a bowl, whisk butter and cinnamon.

2. Slice plantains and brush each side with butter mixture.

3. Heat grill or skillet over medium and cook plantains for about 4 minutes per side. Cook until plantains are browned and caramelized. 

I finally purchased two yellow, ripe plantains to test out before my runs. At least in my grocery store, there are no plantain bunches, just single plantains. It cost me $1.38 for two, whereas I can get four or five small bananas in a bunch for about $1.25.

Like clockwork, when it came time for my evening run, I reached for a banana. I had to pull back when I remembered this experiment and opted for a plantain instead. The first day, I ate it raw and was totally underwhelmed. The flavor was bland and the texture was that of an unripe banana – a little chewy. Plus, it was much larger than what I’m used to, so I was worried I’d have undigested plantain sloshing around in my stomach while I ran. But my run went without a hitch, so I repeated the process the next day. 

This time, however, I cooked it. It was gooey, mapley sweet, and left me licking my sticky fingers. It felt more like a dessert than a pre-run snack. I bounced out the door and had a great, carb-filled six miles. 

Long story short – you could realistically swap plantains for bananas if you wanted to. But as a runner who depends on her daily banana, will I be making the swap? No, not likely. Not because cooked plantains aren’t delicious, but because they aren’t nearly as convenient. I’m happy to have tried it though, and certainly plan on topping some dairy-free vanilla ice cream with grilled plantains as a late-night dessert.

What Happens When You Walk Every Day

Libby DeLana never misses a day outdoors. Here’s what she’s learned—and here are the shoes that keep her going.

Every single morning for the past 11 years, Libby DeLana has walked out her back door at 5:30 no matter the weather, how tired she may be, or even how sick. “It’s not about the miles or the number of steps,” says DeLana, author of the book Do Walk: Navigate earth, mind, and body. Step by step. and co-host of the podcast The Morning Walk. “This practice is about fidelity to myself and knowing what it is that creates a sense of well-being in my body, and that includes significant time in the outdoors and putting my eyes to the sun and feeling the breeze on my face.”

DeLana, who lives just north of Boston, Massachusetts, walks through all four seasons and regularly covers eight to ten miles per day. Even when she’s sick, she says, she’ll get out for a slow, gentle walk around the block just to move and put one foot in front of the other.

“For me, the walk is like a seated practice of meditation,” says DeLana. “The quiet is revealing. Obviously, there’s the sound of the natural world—the sound of the waves or the wind or the birds, but there are a lot of messages from the quiet.”

Daily movement has been part of human evolution for thousands of years, and DeLana has found that making movement a nonnegotiable part of her own daily routine is good for mind, body, and spirit. But keeping up that consistency, day after day, in all kinds of weather and trail conditions, requires good gear—especially shoes.

Lately, DeLana has been wearing the new HOKA Trail Code. “They felt supportive straight out of the box, sort of like a hug,” she says. While she also likes to walk in the HOKA Bondi and Clifton, DeLana explains how in the Trail Code, her feet feel particularly “cozy, safe, and just…stable.”

The Trail Code’s compression-molded EVA foam midsole features a Swallowtail extension that protrudes slightly off the back of the shoe. DeLana says this midsole shape contributes to her feeling more secure and confident, “especially on the icy and crusty winter ground.” Adding to the surefootedness, five-millimeter lugs made of Vibram Megagrip provide traction on surfaces from snow and ice to mud and loose dirt while also being able to grip rock and wet surfaces, like concrete sidewalks after a spring rain.

DeLana regularly walks a loop that switches back and forth from sidewalk to country road (where she likes to listen to the wild turkeys and coyotes and sense the changing morning light), and she marvels at the comfort of the Trail Code. She likes that the Gore-Tex-lined upper is watertight and that the shoe keeps her feet warm and dry without overheating. She’s considering taking them on trekking in Bhutan this spring.

The Trail Code’s upper is made from 100 percent recycled ripstop with a gusseted, padded tongue and a high heel collar that enhances stability. Recycled polyester laces wrap easily around metal top hooks to securely, comfortably support the ankles (likely contributing to the gentle “hug” DeLana loves so much). The upper is treated with a PVC-free water-repellent coating, and 3D screen-printed overlays add support and structure without adding bulk.

The Trail Code is a lightweight, cushioned, and nimble alternative to a traditional hiking boot and a more supportive, adventure-ready option than walking or running shoes. “When you have the right gear,” says DeLana, “you just feel more capable and comfortable. It’s almost like you get your brave on because you know the gear is going to support you.”

And when you have the right gear—the right footwear, in particular—you can walk or hike where your heart or mind leads you at any given moment. Walk down a trail, a meandering path, or simply a neighborhood sidewalk. Splash through a puddle. Climb a big rock to sit and marvel at the world. On a quiet walk at any time of day, you may be surprised to find the exploration is not only physical, but mental.

“The outdoors is medicine for me,” DeLana adds. “It’s healing and nurturing and inspiring and creative. My morning walk has become an absolutely nonnegotiable part of my day.”

HOKA empowers a world of athletes to fly over the Earth. With a problem-solving ethos, and a bold approach to footwear and apparel, HOKA empowers all folks to meet their running, walking, fitness and outdoor goals; to feel invited to and welcome in those spaces; and to engage in those activities more easily and more enjoyably than they thought possible.

Red Sox icon David Ortiz named 2023 Boston Marathon Grand Marshal

On Friday, the Boston Athletic Association (B.A.A.) announced that MLB Hall of Famer and Boston Red Sox legend David Ortiz will serve as Grand Marshal for the 127th Boston Marathon on Monday, April 17.

The three-time World Series champion will serve as the 2023 Grand Marshal, kicking off the race with a speech in Hopkinton, before the 30,000+ entrants from 122 countries make the 42.2km journey down to Boylston Street. Ortiz will ride in the lead vehicle, and will reach the finish shortly before race champions break the finish tape out front of the Boston Public Library.

This year’s race marks the 10th anniversary of the Boston Marathon bombing. In the wake of the 2013 bombing, Ortiz gave a memorable speech to Bostonians at Fenway Park before the Red Sox game. He took on the role of a leader on the Red Sox from 2003 to 2016, embodying the spirit of the city on and off the field.   

Ortiz, 47, won’t be the only former Boston sporting legend taking part in this year’s race; former Boston Bruins captain Zdeno Chara, who led the Bruins to a 2011 Stanley Cup, will be running the marathon for The Hoyt Foundation. This will be Chara’s first marathon.

The 127th Boston Marathon has many storylines, but the most interesting one will be how the greatest marathoner in history, Eliud Kipchoge, fares in his Boston debut. The 38-year-old marathon world record holder is on a quest to win all six Abbott World Marathon Majors; he currently has four wins, missing only Boston and New York. (He is also a two-time Olympic gold medallist.)

Caster Semenya’s career in danger due to new World Athletics regulation

Caster Semenya’s running career is in danger of being over after not competing at the South African championships on Thursday due to new World Athletics regulations.

Semenya had been entered in the 10 000m race that was scheduled to take place early on Thursday morning, but despite being present at the NWU McArthur Athletics Stadium in Potchefstroom, the former 800m Olympic champion watched from the sidelines as one of her training partners, Glenrose Xaba, won the gold medal in a time of 33 minutes and 2.13 seconds (33:02.13).

That was due to the change in the eligibility regulations regarding athletes who have differences of sexual development (DSD), like Semenya, which was taken by World Athletics last week.

It is the same regulations that prevented the 32-year-old athlete from participating in distances from the 400m to the mile over the last few years unless her testosterone levels are suppressed to below 2.5nmol/L for a minimum of six months, via either medication or surgery.

But the regulations now cover all distances on the track and all field events too, and the time period to reach the required testosterone levels is now 24 months instead of six, which could have a devastating effect on DSD athletes around the world.

Semenya – who won 800m gold medals at the 2012 and 2016 Olympics, as well as the 2009, 2011 and 2017 world championships – has steadfastly refused to take any medical action to reach those levels, and first moved down from the 400m, 800m and 1 500m to the 200m sprint, before setting her sights on the 5 000m.

She was unable to qualify in the long-distance event for last year’s world championships in Eugene, Oregon, and appeared to be targeting the 10 000m this year after entering the national championships in that event in Potchefstroom.

The change in the regulations to include all events on the track and in the field came into effect on Friday, March 31, but while Athletics South Africa have said in a statement that they are taking legal advice on the change in the regulations, they are “duty-bound to adhere to and implement the new regulations”.

“Whilst ASA is considering the new regulations and taking legal advice thereon, in the interim, it is duty-bound to adhere to and implement the new regulations, and as such, cannot allow any of those affected athletes to participate in any world ranking competition or international events in contravention of the said regulations,” the local governing body stated.

“In this regard, ASA is still awaiting the outcome of the legal challenge lodged against the regulations, which is still to be heard and decided upon by the European Court of Human Rights.

“ASA also reaffirms its gratitude to the government of South Africa, UNHRC (UN Human Rights Commission), the WHO (World Health Organization), World Medical Association, different governments around the world, global icons and fellow national federations that have continued to rally behind this noble course of supporting the challenge against these highly discriminatory regulations.”

Jamaican sprinter Bouwahjie Nkrumie, 19, runs 100m in 9.99, setting U20 national record

March 29 was quite a day for 19-year-old sprinter Bouwahjie Nkrumie of Kingston, Jamaica. Nkrumie stormed to a U20 national record time of 9.99 seconds (+0.3 m/s) at the Jamaica High School Boys and Girls Athletics Championships, becoming only the third runner in the world to break the 10-second barrier before turning 20.

Nkrumie, 19, nicknamed “Dr. Speed,” became the youngest Jamaican sprinter to break the barrier, which is an incredible feat considering the small Caribbean nation’s rich sprinting history (including Usain Bolt, Asafa Powell and Yohan Blake). The future of the 100m looks bright as Nkrumie joins American Trayvon Bromell and U20 world record holder, Botswana’s Letsile Tebogo, in the U20 sub-10 club. 

Last year, Tebogo beat Nkrumie in the 100m final at the U20 World Athletics Championships in Cali, Colombia. Nkrumie ran his previous best of 10.02 seconds in the final, but was second to Tebogo, who won in a U20 world record of 9.91 seconds.

Nkrumie’s time of 9.99 was also a 2023 world lead for 100m, but it only lasted a few hours until Akani Simbine of South Africa ran a time of 9.98 seconds (+1.0 m/s) in the men’s 100m heats at the South African Championships.

The new Jamaican record holder is in his final year of high school at Kingston College, an all-male sports and academic-focused secondary school in Kingston. We will likely see Nkrumie take on the world’s best later this year at the 2023 World Athletics Championships in Budapest in August.

Eliud Kipchoge: Three down, three to go

“I want to not only compete in all six but to do so and win. These are two different targets. What’s more, I have added another challenge of getting course records for the other half of the races,” Kipchoge said in a recent interview with NN Running Team, setting out a new goal for an athlete who has achieved almost every target put in front of him.

Already a two-time Olympic champion, reigning world record holder and the only man to run a marathon in under two hours, it would be easy to forgive Kipchoge for wanting to rest on his considerable laurels after a career in which he has won 15 of the 17 marathons he has run.

But the man who is a living personification of his catchphrase “No human is limited” is on a mission to change the face of history by winning the six most prestigious marathon races on the planet in record time.

He currently owns the course record in three marathons, London (2:02:37) set in 2019, Tokyo (2:02:40) set in 2022 and Berlin, the current world record of 2:01:09 also set in 2022.

That leaves three left on his bucket list, starting with the Boston Marathon, which takes place on April 17 2023.

Two-time world marathon champion Abel Kirui is ready to dance again in Daegu on Sunday

Two-time world marathon champion Abel Kirui returns to Daegu on Sunday, the city where he danced 14 years ago after winning the marathon race at the 2011 World Athletics Championships.

Kirui, who also won the marathon race at the 2009 World Championships in Berlin, said he has been training for the Daegu Marathon for four months.

The 2016 Chicago marathon champion said: "I failed to perform well at the Fukuoka Marathon on December 4 due to my involvement in the 2022 general elections (as a police officer). However, I have prepared enough for Daegu especially after the organizers said I should return after 14 years."

The 2012 Olympic marathon silver medalist was scheduled to leave the country last evening. He said he is excited after having a chance to compete in another top marathon, even as his 20-year athletics career heads toward the horizon.

"After Daegu, I want to run in Chicago, go to Tokyo, then the Olympic Games next year in Paris, then go back to Berlin where I started and say bye-bye to sports. I began my marathon running in Berlin in 2006 when I paced for Haile Gebreslassie but decided to finish. It was so painful but I was happy to finish ninth," said Kirui.

"I am foreseeing another victory in Daegu, just like in 2009. It feels great that I am still running and I thank God for that. The majority of my running mates back then have since retired but I still have the energy to run and win. I have remained relevant in the game because of discipline and my love for the sport," he said.

Kirui recalled his rivalry against the likes of Robert 'Mwafrica' Cheruiyot, Martin Lel, Duncan 'Jamaica' Kibet, and Christopher Cheboibch among others.

Meanwhile, Kirui has called for the establishment of more local track events to stem the current situation where youngsters are heading for road races early in their careers.

"A motivating factor in this world is money, that is why many athletes are running in marathons. We want to see sponsors and race organizers pumping more money on track to avoid this mass movement into road running," he said.

Master your spring road race with this mile progression workout

Progression workouts help train your muscles to become familiar with race-like paces when they are already fatigued.

The first race of the year is usually a rust buster, plus it can be a mental and physical battle if you haven’t done the training. Doing race-oriented speed workouts once or twice a week in the six to eight weeks leading up to your goal can help you build confidence and feel prepared for your spring road race.

If you have never tried progression training before, it is an easy way to build aerobic endurance by slowly increasing intensity. You don’t go for a 5K run and sprint the first kilometre–the goal is to progress into it, to build your comfort level so your body can go farther and finish faster. 

Progression workouts are instrumental in longer distances, like the 10K to the marathon. This is because it also trains your muscles to become familiar with race-like paces when they are already fatigued. 

Workout

Three to five reps of one mile, with two minutes’ rest between reps

Start the workout with a 10- to 20-minute warm-up jog with dynamic stretching.

The purpose of this workout is to get your body comfortable with faster paces while experiencing fatigue. Control your pace early to ensure you hit the times on the first two reps. If you start too fast, it will compromise the rest of the workout.

If you are training for a marathon, aim for the first rep to be around your goal marathon pace, then increase your pace on each rep by 10 seconds per kilometre. If your marathon goal is a 3:30 finish, start the workout with eight-minute miles (5:00/km) and get down to 7:20/mile (4:33/km pace) by your last rep.

For those training for a half-marathon, start the workout at your goal half-marathon pace and progress down to your 10K pace by the fourth or fifth rep. If you are unsure of your 10K pace, it is generally around 10 seconds faster per kilometre than your half-marathon pace.

If you are training for a 10K, you will want to aim to do three or four reps. Start at 10 seconds per kilometre slower than your goal 10K pace and progress to your 5K pace by the final rep. 

Seven ways runners can beat the training blahs

Running can be a very solitary, monotonous and repetitive pursuit, and because of this, the fun of the sport can sometimes be lost in training. But running doesn’t have to be boring, and you can make it fun if you try. To do that, however, you may have to make some changes in your training, otherwise you’ll never break free of the monotony. If you feel the need to revamp your training and make running fun again, here are a few tips for doing so. 

1.- Switch up your routes

One way to rediscover the fun in running is to find new routes for your training sessions. If you’ve been running the same loops over and over again for months or even years on end, you’re bound to get tired of them (and of training in general). Head to Strava or Google Maps to search for new routes you can test out, or hop in your car and take a tour of your town while making notes of roads or trails you haven’t run yet. This may be the key to loving your next training run. 

2.- Chase a personal challenge

You don’t have to race to fuel your competitive drive. But you could come up with a challenge that will keep you hungry for running. Maybe try a run streak (see how long you can go without missing a day of running), or if you live somewhere with a lot of hills, aim to hit a certain level of elevation gain in a week, a month or longer. Whatever you choose, make the goal achievable, but not easy. This way, you won’t easily become discouraged by an unbeatable challenge, but you also won’t conquer it too quickly, and achieving it will bring a sense of satisfaction and pride. 

3.- Take it easy on yourself

One surefire way to lose the fun in running is to put too much pressure on yourself. We get it–you want to improve as an athlete and hit a PB at your next race (and at the one after that), but that’s not worth being super hard on yourself. Remind yourself that running is supposed to be fun, and stop beating yourself up over slow workouts, poor races and training slumps. If you take it easy on yourself, you may remember why you liked running in the first place. 

4.- Race without expectations 

Enter a race, but run it without any expectations. You can still have your big A race, but in the meantime, sign up for an event purely for the fun of it. Don’t set time goals for yourself, don’t tell yourself that you want to finish in a certain spot in the rankings, and consider leaving your watch at home and just run. 

5.- Link up with other runners

If you don’t run with other people, you should try it. Running with a buddy or in a group can be a lot of fun, and makes the miles fly by. Instead of trudging through your training runs with only yourself to talk to, you’ll have someone else to keep you company, and soon enough, running will be more like a hangout than a workout or chore. Running clubs are also very popular, and many have free social runs that you can try without making a commitment.

6.- Try different terrain

Do you always run on the roads? Trying a different surface might give you a whole new outlook on the sport. If you’ve never tried running on a track, you might enjoy zoning out and running around in circles, just for something different. Similarly, if you don’t usually run on singletrack trails, you’ll find it puts you in quite a different headspace than road running. For one thing, you’ll have to concentrate to avoid tripping over tree roots and rocks–and this can be unexpectedly enjoyable, as can the immersion in the sights and sounds of nature.  

7.- Take some time off 

It may be worth stepping away from running a bit to give your mind and body time to relax. This break can be a week or two, or it can be longer. Play it by ear and take as long as you need until you feel like you truly want to get back to training. At that point, you’ll be ready to jump back into the sport, and we’re willing to bet it will be fun for you once again. 

Kenyan world cross-country medalist Alice Aprot handed 4-year doping ban

The Anti-Doping Agency of Kenya (ADAK) hit Olympian Alice Aprot, 29, with a four-year ban from competition on Monday after a positive drug test she recorded in May 2022. Aprot was provisionally suspended from competition as of July 2022, following the positive result, and after a lengthy investigation, ADAK took the next step and banned her until 2026 (her ban begins retroactively, from when her suspension started).

Aprot has continually claimed she is innocent and did not knowingly ingest any illegal substances, blaming the positive test on medication she received from a Kenyan pharmacist. 

Aprot’s career 

Aprot has had several big results in her career. In 2015, she won 10,000m gold at the African Games, and represented Kenya at the Rio Olympics a year later. In Rio, she finished just off the podium, in fourth place. Her compatriot, Vivian Cheruiyot, won silver that day, breaking the Kenyan 10,000m record of 29:32.53, a mark that still stands. Aprot also beat the previous Kenyan record in Rio, and her PB of 29:53.51 is still the second-fastest 10,000m result in national history.  

A year after her near-miss at the Olympics, Aprot finished second at the 2017 world cross-country championships in Uganda. A few months later, at the track and field world championships, she finished just off the 10,000m podium again, once more crossing the line in fourth place. After a hiatus from competition in the 2020 and 2021 seasons, Aprot made a comeback in 2022, which eventually led to her positive drug test. 

A four-year ban

As noted in the ADAK report on Aprot’s case, she submitted an explanation for her positive test result, stating that she had taken an unknown medication while at a training camp. She claimed that she had experienced “sharp breast pains” (she was breast feeding at the time) and subsequently “rushed to the nearest pharmacy.” In her explanation to ADAK, Aprot said she told the pharmacist on duty that she was a professional athlete and could not take certain substances. According to Aprot, the pharmacist “assured [her] that the prescribed medication did not contain any prohibited substance and she proceed to ingest the prescribed medication.” 

When asked by ADAK if she had researched the medication before taking it, Aprot said she had not. She also said she had not even looked to see what the medication was called before taking it. “She claimed that she was in pain and did not bother to check,” the ADAK report reads. 

After considering Aprot’s case for several months, ADAK officials officially banned her from competition. The report notes that “it is evident that [Aprot] … acted in good faith by taking the prescribed medicine in order to manage the lingering breast pains.” However, officials added that even if Aprot didn’t knowingly take a banned substance, it was her job to ensure that all medications she took were approved by anti-doping agencies. “Athletes or other persons shall be responsible for knowing what constitutes an anti-doping rule violation and the substances and methods which have been included on the prohibited list,” the report says. 

The start of Aprot’s ban has been backdated to July 14, 2022, meaning she will not be eligible to compete again until July 13, 2026.

Steve Gilbert now 77 was diagnosis with Parkinson’s in 2004 but it did not stop him to go after a dream to qualify to run the Boston Marathon

My racing career began with a 2010 half marathon, six years after my Parkinson’s diagnosis at age 64 and after three years of training at Rock Steady Boxing I ran 2:45:00 for the half.  I was not at my best that day, but I finished.

The next year I ran my first marathon with my brother Bruce (third photo). Five years later I connected with Matt Ebersole at Personal Best Training.  With his help I had 18 podium finishes. I had gotten faster. 

The year I turned 70 I was still gaining pace and my age-group had thinned dramatically. You must be present to win. It all depends on who shows up. I won my AG at my next 19 races, then at 72 I stumbled through a half marathon.  A month later at a half I was back on the podium.

In November 2019, at age 74,  my half fell apart again. My neurologist said I had 30% nerve function loss in my left leg and he said I should not run more than five miles. At that point I didn’t feel like running farther, but I chafed at the restriction. 2020 was the year of ‘remote’ races but I sneaked in a 10K near the end.

In 2021, I stood on the top step in very thin fields. Many races were still being cancelled, but when my club put on a quarter/half marathon in December I ran the half impromptu and finished first in my age-group.  

The time made me think I could run Boston in 2023! I would need some slack to qualify and I knew Boston offered help to offset neurological impairment. The time adjustment offered to those with Parkinson’s made it possible. What a thrill it would be for someone with a movement disorder to be able to participate in this iconic marathon. 

I’ll take it! I started training again. The April 2022 Carmel Marathon was my target Boston qualifier race. It began with a cold rain, then sleet at start time and snow later. I still was optimistic and was able to finish with a BQ time and an AG course record. All of the records and wins are great for the ego, but are relative. I know there are those who could easily eclipse my time.

Now I am training for Boston, having been interrupted by a serious fall in December and Covid in February. I started my first marathon on injured knees. I am looking forward to good knees April 17th.

If the outcome were certain, there would be no point in the doing. I plan to run strong and finish healthy.  My wife and several family members and friends will be there to support me, along with many other well-wishers from afar. There will be previous Boston and New York winners competing in my age-group.  I won’t be on the podium, but crossing the finish line will be my greatest win.

God did not ask me to run, but he allowed me the body and spirit to do so. He created the miracle that is each of us and the finish line will be my testament to His Glory.

(Steve credits Rock Steady Boxing for awakening the potential to run, his brother Bruce ​​​for the inspiration, and Forté Sports Medicine for keeping his body working. He trains ​​​regularly with Personal Best Training and the Fishers Running Club.  Steve hopes to get under five hours with the help of his brother Bruce.)

Two-time Olympic medalist Hellen Obiri joins Boston Marathon elite list

On Wednesday, Hellen Obiri, a two-time Olympic medalist from Kenya, was announced as a late addition to the women’s elite field at the 2023 Boston Marathon on April 17, joining an already star-studded field featuring world championship and Olympic medalists. 

This will be the second marathon of Obiri’s 12-year professional career. Her debut came last fall in New York, where she finished sixth in 2:25:49. 

Last fall, Obiri moved from Kenya to Boulder, Colo., joining forces with coach Dathan Ritzenhein and On Athletics Club. She started her 2023 season with a bang, winning UAE’s RAK Half Marathon in February in 65:05 and setting a course record of 67:21 at the NYC Half two weeks ago. Obiri owns the fifth-fastest half-marathon result in history, with a personal best of 1:04:22 from February 2022.

This past week, Obiri made headlines on Strava as she did a 25-mile long run at 2:25 marathon pace with her OAC training partner Joe Klecker of the U.S. (who posted the run). According to Klecker’s Strava caption, Obiri hit 40K in 2:18 (even with a 7:14 first mile).

Obiri’s winning streak has indicated that she’s in great shape and now comes into Boston as one of the favourites in the women’s elite field. She will be challenged by 2022 world marathon champion Gotytom Gebreslase, 2020 Tokyo Marathon champion Lonah Salpeter and the woman who beat Obiri last fall in NYC, Sharon Lokedi.

We are less than three weeks away from the 127th Boston Marathon.

Five unusual races to add to your running bucket list

If you’ve run a lot of road races, you may feel that they’re all pretty similar. Whether you’re racing in Tokyo or Boston, South Africa or the U.K., you’ll probably be running a classic distance on a typical course. There’s nothing wrong with sticking to these kinds of runs, but if you’re looking for a new, think-outside-the-box race, here are a few you should check out.

1.- Défi Escaliers

The Défi Escaliers is a super cool (and extremely difficult) race in Quebec City that takes runners up and down the historic city’s many staircases and features three distance options—9K, 13K and 19K. If you enter the 9K race, you’ll face 1,250 steps between the start and finish. Despite being only 4 km longer, you run double that stair tally in the 13K, hitting 2,500 steps. Finally, in the 19K race, you’ll run up or down all 40 staircases connecting Quebec City’s Lower Town and Upper Town for a grand total of 2,828 steps. This is not a race for the faint of heart, but it is sure to be a fun time, and you couldn’t ask to run it in a cooler city.

2.- Red Bull 400 

The Red Bull 400 is a race series with events held around the world. These races are 400m in length, which would be pretty easy if they didn’t go up Olympic ski jumps. Runners who are brave enough to take on this challenge will face a whopping 140 metres of elevation gain in the quarter-mile race.

Your legs and lungs will be screaming at you if you give this run a shot, but once you make it to the finish, you’ll be glad you went for it. OK, it might actually take a few hours before you stop hating yourself for putting your body through such a brutal race, but we promise that eventually, you’ll be proud of your accomplishment. (Until the pandemic, there was a Red Bull 400 event in Whistler, B.C., but it has yet to return since the pandemic cancellation. However, there are other Red Bull 400 events held around the world, e.g., Japan, Bosnia and Austria), so if you ever get the chance to run one, you should consider it. 

3.- CN Tower Climb 

We know, we know–there are way too many races on this list with a focus on running up, but runners love challenging themselves, and running uphill or up stairs will never not be tough. The CN Tower Climb for Nature is yet another brutal challenge that takes place in Toronto every year. Participants in this run will climb 1,776 steps, but unlike the Défi Escaliers, you won’t have flat sections of road between staircases for some mid-run recovery. Not that you need another reason to run the CN Tower Climb, but it’s also a fundraiser for the World Wildlife Fund Canada, and the proceeds will go toward restoring and protecting Canada’s ecosystems. This year’s race goes on April 15 and 16. (Note: there is also a CN Tower Climb sponsored by United Way; this year’s race is Oct. 21 and 22.)

4.- Great Wall Marathon

If you’re looking for an international destination race, the Great Wall Marathon in China is an amazing option. Once again, it involves climbing a lot of steps (more than 5,000), but the views, the atmosphere and the fact that you’re running on the Great Wall of China make it well worth the effort. The race has been around since 1999, and it is extremely popular, so if you’re interested, you should register well in advance. 

5.- Wings for Life World Run

Finally, a race on this list that doesn’t necessarily involve stairs or steep inclines. The Wings for Life World Run is another Red Bull event, and anyone can do it, no matter where in the world you live. There are in-person Wings for Life runs, but the entire event is app-based, so there’s no need to travel to an actual course. What makes it unique is the fact that you run until you either want to stop or you get caught by the “Catcher Car,” a virtual car that starts behind all the runners and slowly catches up to every participating runner. This is another fundraising event, and Red Bull donates all proceeds to spinal cord research. 

Peter Bol’s positive doping test revealed as “blunder” by Sports Integrity Australia

After two long months, the Peter Bol EPO-doping saga has concluded. Two independent laboratories have cleared the Australian 800m runner of using the banned substance, noting a “catastrophic blunder” in testing from Sports Integrity Australia (SIA).

In January, the 29-year-old faced a four-year suspension after he returned a positive result for the banned substance erythropoietin (EPO) from a urine sample taken in October. Upon further investigation, according to Sports Integrity Australia, neither of Bol’s A nor B samples showed the presence of EPO in his urine: “Only naturally occurring, endogenous erythropoietin was present during both tests.”

Bol said in an interview with Australia’s 9News that the entire process from the SIA was nothing but unfair to him. “To accuse me of doping without scientific proof… it’s tough, but deep down, I knew I was innocent,” said Bol.

He became a household name in Australia at the 2020 Tokyo Olympics after breaking two national records in qualifying to reach the men’s 800m final, where he finished fourth. At the 2022 Commonwealth Games in Birmingham, U.K., he won silver in the 800m behind Kenya’s Wyclife Kinyamal.

Pleading innocence 

Bol hired a lawyer and throughout the process, stressed his innocence on social media, saying he would do whatever was necessary to clear his name. “I told everyone that I was innocent and asked everyone in Australia to believe me and let the process play out,” Bol wrote on Twitter.

Bol voluntarily handed over his laptop, iPad and phone to the SIA to help prove his innocence and paid $1,200 to have his B-sample tested.

Subjective testing

During the investigation process, a group of Norwegian scientists raised their doubts about Peter Bol’s positive A-sample, saying the testing for EPO by the World Anti-Doping Agency remains subjective, especially in cases such as Bol’s, which delivered a “borderline” positive result.

According to the Sydney Herald, his legal team sent a letter to SIA demanding an end to the investigation.

The letter includes two independent expert analyses of Bol’s sample from October last year “never showed the presence of any synthetic EPO” and that “inexperience and incompetence at the Australian Sports Drug Testing Laboratory (ASDTL) led to an incorrect determination” of his positive A-sample.

Last month, the SIA lifted Bol’s suspension, allowing him to return to training after the B-sample tested by the World Anti-Doping Authority (WADA) returned an atypical finding.

Bol said he does not intend to sue SIA for damages, although his legal costs are around $50,000.

“I want SIA to see this situation as an opportunity to improve,” he said to Sydney Herald. “Not me trying to fight them. We’ve been transparent the whole time. They should be the same. What my family has gone through should never happen, but it did happen, and we want people to be held accountable.”

Bahrain Half Marathon course record holder Sebastien Kimaru Sawe keen to lower personal best at Berlin Half Marathon

Bahrain Half Marathon course record holder Sebastien Kimaru Sawe will be chasing his 4th half marathon title when he lines up at the Berlin 21km race on April 2.

Sawe is fresh from representing the country at the World Cross Country Championships in Bathurst, Australia where he finished seventh to help Team Kenya to the senior men's team title.

The Rome-Ostia Half Marathon champion said he is preparing for the race at his Kapsabet training base.

Sawe is the fastest on the startlist with a personal best time of 58:02 clocked while winning the Rome-Ostia race.

He will be in the company of compatriots Philemon Kiplimo (58:11), Alex Kibet (58:55) and Dominic Lobalu (59:12) while Ethiopian Gemechu Dida (59:21) will be spoiling for a fight against the Kenyan trio.

Other Kenyans in the men's race include Charles Wanjiku, Simon Ekidor and Patrick Kipngeno while Ludwina Chepngeno and Faith Kimutai will be the only Kenyans in the women's category. 

"It will be my first time to compete at the Berlin Half Marathon and I am preparing well for the race. It's been a few days since running in a major race but I am hoping for good results on Sunday," said Sawe.

Sawe has won four of the five half marathons he has competed in. He is also the national cross country champion.

"I have had a good run in half marathons, winning Rome-Ostia and Bahrain with course records," said Sawe.

He regretted his seventh-place finish in Bathurst, saying the weather was unfavorable and the course hilly to his liking.

"The race was not that easy. It was a tough course and the weather did not favor us much but we tried our best to win the title for Team Kenya," added Sawe. 

Viktoria Brown breaks 72-hour world record, 48-hour Canadian best in Italy

Earlier in March, Whitby, Ont., runner Viktoria Brown broke her own 48-hour Canadian record and 72-hour world record while competing at the GOMU (Global Organization of Multi-Day Ultramarathoners) six-day world championships in Policoro, Italy. Brown ran 364 km over 48 hours and 475 km after 72, beating her two previous records by 11 km and 8 km, respectively. She finished the six-day event with a grand total of 684 km to take home the women’s individual gold medal. 

The event in Italy marked the first six-day world championship organized by GOMU, which was founded in 2021. Brown is a vice president, as is Greek ultrarunning legend Yiannis Kouros; Canadian ultrarunning pioneer Trishul Cherns is president. The organization held its first world championship event—a 48-hour competition—in New Jersey in September 2022, and Brown and the team are looking to add 72-hour and 10-day races into the mix in the near future.

Canada didn’t send a team to the GOMU worlds, so Brown competed for Hungary, where she also holds citizenship. She helped lift the Hungarian women to the team world championship to pair with her individual gold medal. Going into the event, Brown’s Canadian 48-hour record stood at 353 km, which she ran in June 2022 at the Six Days in the Dome event in Wisconsin. After two days of running in Italy, she had eclipsed her PB to add another 11 km to her national record, which now stands at a whopping 364 km. 

Up next was the 72-hour mark, and Brown had her eyes on her world record of 467 km. She ran that amazing result at the same race where she posted her 48-hour best last June. Just like she did in Wisconsin, Brown charged forward after securing her 48-hour record, and eventually toppled her 72-hour best, too, with a tally of 475 km.

At that point, Brown already had two records in the books, but she was still only halfway through the six-day race. She carried on for another three days, eventually finishing with a phenomenal winning result of 684 km. That’s an amazing total, but even more incredible is the fact that it’s more than 50 km shy of Brown’s six-day PB (and, you guess it, another Canadian record) of 736 km. As with her 48- and 72-hour marks, Brown ran that result at the Six Days in the Dome last year. 

Brown says the next race on her schedule is the Badwater 135 ultramarathon in California, but since that isn’t until July, she may take another shot at the 72-hour record with hopes of improving her world record once again. 

Zach Panning And Sarah Disanza Win Shamrock Shuffle 8k

The winners of the 2023 Bank of America Shamrock Shuffle 8K crossed the finish line Sunday, leading thousands of racers in the unofficial kickoff to outdoor running season in Chicago.

Zach Panning, of Rochester Hills, Michigan, won the race by finishing as the first runner with an unofficial time of 22:48, according to race results.

"It feels good. I was second last year to Tai Dinger, who was second this year, so it’s fun having a little fun rivalry," Panning told NBC 5 at the finish line. "I love Chicago. I ran the marathon last year, and really enjoy it. It’s a beautiful city."

Panning said he plans to focus on the next Olympic trials marathon next year.

Sarah Disanza, who is also from Rochester Hills, Michigan, was the first female finisher in the 8K event, crossing the finish line with an unofficial time of 26:35.

"It’s super exciting. I’ve been coming back from a tendon tear in my foot for a long time, so it was great to get out there and really rip it," she said. "You just have to ask yourself ‘how much do you love it?’ For me, every single day that I was out there cross-training, it was so worth it. It’s my favorite thing in the world, for moments like this and being here with my teammates."

The first to cross the finish line was wheelchair racer and defending champion Samantha Schroth, a Wisconsin native who lives in Chicago.

She finished first in the wheelchair race, with a time of 25:57, faster than her 2022 victory finish. The next wheelchair finisher was Angelo Perez, who crossed with an unofficial time of 40:38.

"Step outside your comfort zone. Everyone has things in their lives they’re nervous about, whether you’re disabled or able-bodied, and you just have to step outside your comfort zone and give it a chance," Schroth told NBC 5 at the finish line. "You never know what’s on the other side. I didn’t think I’d be racing post-injury, but I’m loving every second of it."

The top finishers paved the way as thousands of runners took over Chicago streets on a colder spring day.

Eilish McColgan set for Berlin Half Marathon test

British record-holder faces key race in Germany this weekend ahead of marathon debut in London on April 23.

Three weeks before making her marathon debut in London, Eilish McColgan will tackle the Berlin Half Marathon on Sunday (April 2) looking for a confidence-boosting performance.

The 32-year-old has dealt with a number of injury niggles so far this year such as bursitis on her knee and Achilles and calf issues. Despite this she broke Paula Radcliffe’s long-standing British 10,000m record with 30:00.86 in California at the start of March although she subsequently withdrew from last weekend’s NYC Half.

After training in altitude in Colorado, she is now set to travel to Europe this week to run the Generali-sponsored Berlin Half Marathon where her rivals include Tsigie Gebreselama of Ethiopia and Ludwina Chepngetich of Kenya, whereas fellow Brits Samantha Harrison and Calli Thackery are also set to compete.

Gebreselama has run 65:46 – which she ran in Valencia last October behind Konstanze Klosterhalfen – whereas Chepngetich has run 67:30 and McColgan’s UK record is 66:26.

Gebreselama, 22, also won silver behind Beatrice Chebet in the women’s race at the recent World Cross Country Championships in Australia.

You can expect fast times because very much like the city’s annual marathon in the autumn, the half-marathon has seen quick times over the years. Sifan Hassan of the Netherlands ran 65:45 here in 2019 with the current course record held by Kenya’s Sheila Kiprotich Chepkirui with 65:02 from 12 months ago.

The men’s line-up meanwhile is led by Sabastian Sawe, whose PB of 58:02, plus fellow Kenyans Philemon Kiplimo and Alex Kibet, the latter being the 2022 winner in Berlin. Up against the Kenyans are Dominic Lobalu of South Sudan and Gemechu Dida of Ethiopia, whose PBs are 59:12 and 59:21 respectively.

90-year-old Italian man breaks marathon age-group world record

If you need a little inspiration today, meet 90-year-old marathoner Antonio Rao, from Rome. At the 2023 Rome Marathon on March 19, Rao became the fastest 90+ man in history, finishing the marathon in six hours and 14 minutes to break the M90 world record by a staggering 30 minutes. 

Living to age 90 is amazing on its own, but Rao is pushing the limits of human performance. He averaged eight minutes and 53 seconds per kilometre over 42.195 of them–and he even went out hot, splitting 2:49:40 at the half-marathon mark. Rao seems to be getting faster with age on the Rome Marathon course. In 2022, at 89, he ran six hours and 20 minutes to win his age category outright.

Rao, born in 1933, told the Italian newspaper La Repubblica that he began running as a teenager to keep up with a friend and hasn’t stopped since. “If I can do it at this age, anyone can,” said Rao. “I’d like to be an example of that.”

According to La Repubblica, Rao had no idea he set a world record when he finished. His family was there to celebrate his accomplishment at the finish line near the Colosseum.  

He took the M90+ record from U.S. marathoner Ernest Van Leeuwen (born. 1912), who recorded a time of 6:46:34 at the 2005 Los Angeles Marathon. Van Leeuwen held the record for 18 years and ran the L.A. Marathon every year until his death in March 2007 at age 94. 

Rao has run the Rome Marathon every year since 2015 (except during the pandemic), and in 2007 he ran a sub-two-hour half marathon at age 75. In an interview, Rao said he still trains 20 to 30 kilometres each week.

Running is a great way to keep your body active and mind young, and Rao is proving just that. Rao has run the Rome Marathon every year since 2015 (except during the pandemic), and in 2007 he ran a sub-two-hour half marathon at age 75. In an interview, Rao said he still trains 20 to 30 kilometres each week.

Running is a great way to keep your body active and mind young, and Rao is proving just that. 

Starting in 2024 the Boston Marathon will have a new primary sponsor for the first time since 1985

Following a months-long search, the Boston Athletic Association announced Monday that Bank of America will become the new presenting sponsor of the historic annual race. The announcement launches a decade-long agreement between the B.A.A. and the major bank.

"We are super excited for the city of Boston, for our sport of running to be partnering with Bank of America beginning in 2024, for not only the Boston Marathon, but everything that the Boston Athletic Association does," said Jack Fleming, President and CEO of the B.A.A.

Bank of America will replace John Hancock, which is sponsoring the Boston Marathon for the last time on April 17. 

"When we saw that John Hancock was going to move on -- and they've been an incredible partner for the B.A.A. -- we jumped at the opportunity," said Miceal Chamberlain, Bank of America's president for Massachusetts and national regional executive for global commercial banking. "From our CEO, Brian Moynihan, on down, we said this is one of those once-in-a-lifetime (opportunities) to partner and align with an organization that has similar values and purposes and wants to do well in the community."

The bank is also the title sponsor of the Bank of America Chicago Marathon but unlike that arrangement, the bank and B.A.A. agreed to put the sponsorship after the name of the race. Accordingly, starting in 2024, the full title of the event will be "The Boston Marathon presented by Bank of America."

"We want to be there to help shine a brighter light on it. Give it more attention. Our branding, our marketing, we think, can help amplify the message that they've been delivering for over 100 years now," said Chamberlain.

In addition to the sponsorship of the marathon, Bank of America and the B.A.A. said they will work together to grow the Boston Marathon's non-profit, engagement and philanthropic initiatives.

"Bank of America saw the Boston Marathon as something special, something different. And Bank of America saw that we can achieve what we are seeking to do together with the way we are positioned," said Fleming. 

As the new and exclusive local broadcast partner of the Boston Marathon, WCVB Channel 5 will broadcast the race live on Monday, April 17, with the national simulcast airing on ESPN.

Emily Sisson withdraws from 2023 London Marathon due to hip injury

The stacked women’s field at 2023 TCS London Marathon will not include American record holder Emily Sisson. At 7:00 am ET today, the race announced Sisson had withdrawn from the race and then a few hours later Sisson explained why in an Instagram post.

“I tweaked something in my hip during a workout a few weeks ago, and it just didn’t quite heal fast enough! I have taken a few days off since then & have been slowly increasing my runs—and things are feeling a lot better!” wrote Sisson. “Initially I was pretty bummed, but I’m going to pivot to some shorter races this summer instead now! And I will do a marathon later this year. I will keep my race schedule posted.”

Sisson’s withdrawal comes just 13 days after the former American record holder Keira D’Amato told Runner’s World she also wouldn’t be competing in London due to a tweaked knee.

The race also announced today that the fourth fastest Brit in history, Jess Piasecki (2:22:27 pb) , would not be competing as well due to injury. Since the race announced its record-breaking lineup in February, a number of people have withdrawn besides the two Americans and Piasecki. Also withdrawing have been the 5th fastest woman in history Tigist Assefa (2:15:37 pb) of Ethiopia, Australian record holder Sinead Diver (2:21:34), as well as Brits Charlotte Purdue (2:23:16 pb) and Stephanie Davis (2:27:16 pb).