Running News Daily

Kenyan Mary Keitany to be inducted into New York Marathon Hall of Fame

Women's only World marathon record holder Mary Keitany will be inducted into the 2022 New York Road Races Hall of Fame in USA on November 4.

The ceremony will come two days before this year's New York Marathon which will take place on November 6.

Keitany told Nation Sport that it is a big honour for her to be inducted into the Hall of Fame in New York.

The legendary long distance runner thanked her fans in New York who cheered her on during the races.

“I’m glad I have been listed for the induction into the Hall of Fame. I started my marathon career in New York and after retirement, I’m happy I will be going back to be honoured,” said Keitany.

In her first race in New York in 2010, Keitany was in third place after clocking 2:29:01. She finished third again the following year, but improved her time to 2:23:38.

Keitany went back to New York Marathon in 2014 where won in 2:25:07 before defending her title in the 2015 and 2016 editions.

She finished second in 2017, then reclaimed her title in 2018 before announcing her retirement from road racing after her second place finish the following year.

"My first experience in major races was London Marathon when I was tasked to pace Lorna Kiplagat, Gete Wami and the rest of the team, I remember I had been asked by the race organiser and the management to pace the normal 21km but I exceeded to 26km just to test my body which was responding well at that time," said Keitany.

That would be the turning point for Keitany, who was by then a half marathon specialist. When she returned to training in 2009 after one-year maternity leave, her eyes were fixed on the full marathon.

She won the London Marathon in 2011.

Kenya's Ibrahim Hussein was inducted into the Hall of Fame last year with the Class of 21 which included Americans Gary Muhrcke and Shalane Flanagan, Scotswoman Liz McColgan and Australian Kurt Fearnley.

Runners and stress fractures: why you should start taking vitamin D

If you’re a regular runner, you probably know someone who has had to take time out due to a dreaded stress fracture. You may have heard of pro athletes like Molly Seidel and Gabriela DeBues-Stafford taking time out for stress reactions.

Vitamin D has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Recent studies have shown that vitamin D insufficiency is not only common in athletes but can be a serious factor leading to a stress fracture. Should you be taking a supplement? Here’s what you need to know.

Stress fractures v. stress reactions

Readers may be more familiar with the term “stress fracture,” which is further along the stress injury spectrum. (In other words, a stress reaction may lead to a stress fracture if left untreated.) The cause of the initial reaction (and subsequent possible fracture) is usually overuse, as opposed to more serious traumatic types of fractures from falls or other accidents.

Stress injuries are classified upon diagnosis: early (stress reaction) or late (stress fracture). A stress reaction can be considered similar to a deep bone bruise. A stress fracture is a small hairline crack in the bone.

The study

Researchers reviewed more than 180 scientific studies to determine the impact of vitamin D on musculoskeletal health and athletic performance. They found that stress fractures impact approximately 20 per cent of all athletes, both elite and amateur.

The review explores the importance of vitamin D in athletes’ diets, what type of athletes are most likely to be affected by stress fractures and what precautionary measures athletes can take. While runners of any kind were one of the most common groups sidelined by stress fractures, athletes in a wide range of load-bearing sports are affected by them.

The takeaway

We get vitamin D largely from the sun’s ultraviolet-B (UVB) rays, and many people, particularly those living above the equator, are vitamin D deficient. While only one per cent of the general population is impacted by stress fractures, one in five athletes (20 per cent) will experience one.

Vitamin D plays important role in preventing stress fractures and can be safely taken as a preventative measure. Runners should ask their doctor for regular bloodwork to check vitamin D  levels, along with calcium, creatinine and parathyroid hormone. Insufficient levels of vitamin D can be restored by optimizing your diet (while few foods naturally have much vitamin D, some are fortified with it) and taking supplements.

Work with your doctor to find the right amount of vitamin D to take: researchers determined that the prevalence of stress fractures decreased when athletes are supplemented daily with 800 IU vitamin D and 2,000 mg calcium.

Canadian distance champ Leslie Sexton’s chocolate chip cookies

When Canadian marathon record-holder Natasha Wodak is craving a sweet treat, she only has to look as far as fellow national teammate Leslie Sexton. “Leslie makes the best chocolate chip cookies ever!” Wodak says. Even the most dedicated athletes’ meal plan should include some food that’s pure delight, and these bakery-style cookies nail that category.

Sexton suggests making a double batch and freezing most of the dough. “That was I can pop four to six in the oven and have fresh, warm cookies every few days,” she says. Sexton advises following the recipe closely. “I will usually use dark chocolate chunks to go with the regular semi-sweet chocolate chips. Chilling the dough for 24 hours is key, don’t skip that step,” she adds.

Leslie Sexton’s incredible chocolate chip cookies

(makes 26 cookies)

Ingredients3 cups all-purpose flour1 tsp baking soda1 tsp fine sea salt2 sticks unsalted butter, at room temp.1/2 cup granulated sugar1 1/4 cups lightly packed brown sugar2 tsp vanilla2 large eggs at room temp.2 cups semisweet chocolate chips

Directions

Preheat oven to 350 F (177 C).

In a medium bowl, combine the flour, baking soda and salt.

In the bowl of an electric mixer, beat the butter, granulated sugar, and brown sugar until creamy, about 2 minutes. Add vanilla and eggs. Gradually beat in flour mixture. Stir in the chocolate chips (and chocolate chunks, if using).

Wrap the dough in plastic wrap and refrigerate for at least 24 hours but no more than 72 hours. This allows the dough to “marinate” and makes the cookies thicker, chewier, and more flavorful. Let dough sit at room temperature just until it is soft enough to scoop.

Divide the dough into balls using a large cookie scoop and drop onto prepared baking sheets.

Bake for 11–13 minutes, or until golden brown. Cool for five minutes before removing to wire racks to cool completely.

Two-time Rotterdam Marathon champion banned three years for EPO

The 2016 and 2019 Rotterdam Marathon champion, Marius Kipserem, was given a three-year doping ban by the Athletics Integrity Unit on Thursday for the use of erythropoietin (EPO), which is a breach of the World Athletics Anti-Doping Rules.

The 34-year-old becomes the 15th Kenyan athlete to receive a doping-related sanction since July. Kipserem was also one of Eliud Kipchoge’s 41 pacers at the INEOS-1:59 Challenge in 2019. He has a personal best of 2:04:04 from the 2021 Rotterdam Marathon, where he was the runner-up. 

According to the Athletics Integrity Unit (AIU), Kipserem’s urine sample collected in an out-of-competition test conducted on Aug. 17 in Kapsabet, Kenya tested positive for EPO, a hormone that promotes red blood cell production, which improves endurance.

All of Kipserem’s results have been disqualified dating to Aug. 17. He last ran at the 2022 Blackmores Sydney Marathon in Australia on Sept. 18, where he placed sixth in 2:13:40. Kipserem trains with Rosa e Associati, Nike-sponsored training group in Kenya, alongside half-marathon world record holder Jacob Kiplimo and 2021 Chicago champion Seifu Tura. Lawrence Chrono and Emmanuel Saina, who both received doping bans this year, were also part of the group. 

Kipserem is the third INEOS-1:59 pacer to recieve a doping ban. Philemon Kacheran and Alex Korio were the first two athletes from the challenge to be handed bans from the AIU. 

Kipserem’s ban comes just days after two other Kenyan athletes were suspended by the AIU for doping-related charges. He is the fifth Kenyan athlete to receive sanctions in the last 30 days and the 52nd Kenyan who is currently serving a suspension. 

According to Kenyan newspaper The Standard, Athletics Kenya held an anti-doping educational forum alongside the Anti-Doping Agency of Kenya (ADAK) on Tuesday in Eldoret. The ADAK called upon Athletics Kenya and government agencies to partner with them and educate athletes on the dangers and prevention of doping. 

Kenyan Sally Kaptich leads star-studded field for Frankfurt Marathon

Sally Kaptich heads the line-up for the elite women's field for the Mainova Frankfurt Marathon on October 30. 

She tops the list of fast athletes with her best of 2:21:06 which she achieved in Berlin three years ago.

Kaptich comes to Frankfurt after finishing third in Berlin in 2019, where the 36-year-old ran what is currently her personal best of 2:21:06.

She was also seventh in the 10,000m at the 2013 World Championships in Moscow, Russia and won a bronze medal at the World Half Marathon Championships the following year. She placed fourth in Tokyo Marathon in 2:21:42, six months after Berlin.

Her fellow Kenyan Helah Kiprop with a personal best of 2:21:27 will also be a contender. 

She finished second at the World Championship Marathon in Beijing in 2015 and won marathons in Seoul in 2014 and Tokyo in 2016, the latter being where she ran her personal best.

This year, Kiprop was back in action, winning the Copenhagen Marathon in 2:24:10. Now 37, she knows the Frankfurt course well, having run what was then her fastest marathon of 2:27:14 in 2014 when she finished fifth

The Kenyan duo will be up against Ethiopian Yeshi Chekole. The Ethiopian improved her best to 2:21:17 for third place at the Seville Marathon in February. Also worth noting is her compatriot Meseret Abebayahau.

She ran her fastest marathon by over five minutes to finish second in 2:25:18 in Madrid in spring. The improvement was impressive since she had never broken 2:30 previously.

In the men's category, Martin Kosgey will spearhead Kenya's quest for glory in the event. He finished second in 2016 and 2018 and fourth in 2017 and 2019. 

The 33-year-old also set his personal best of 2:06:41 in 2018. The Frankfurt Marathon on October 30th will be his first race in a year. In 2021, the Kenyan performed well with a second-place finish in 2:06:56 at Eindhoven. 

Kosgey faces a stern test in the shape of Ethiopian Betesefa Getahun who has personal best of 2:05:28

Try a steady state workout to build strength and feel powerful

Adding steady-state workouts to your training is a great way to practice running at a moderately challenging pace for longer stretches. Renowned coach and ultrarunner Jason Koop builds steady-state workouts into all his athletes’ training plans, from beginner to advanced.  Koop says steady state runs build aerobic strength, the foundation for your best performances from the 5K to the marathon.

Try one of these steady state sessions and head into your next race feeling confident about your ability to run long and strong.

How to determine your steady state pace

Steady state pace is all about the in-between, and it’s a perfect workout to run by feel (perceived exertion) rather than exact numbers.  Sometimes called an ‘easy-medium’ pace, it’s not fast but not slow. Not hard, but not easy. These can be tough workouts, not because of the pace, but because of the duration of running, and the concentration it takes to maintain a steady pace over a longer period–perfect practice for race day.

If you’re a long-distance runner, steady state run pace can range between 10 seconds faster and 30 seconds slower than your marathon race pace. That’s a big range, which is why learning to run steady runs by feel is ideal. This takes practice, and it might take you a few sessions to feel like you’ve nailed it.

The workout

Warm up with ten minutes easy running

30 minutes steady state pace

Cool down with ten minutes easy running

Ease into your steady state pace over several kilometres, and let your body fall into the pace naturally. Some days this will feel easy and other days getting to a steady pace may feel  challenging.

Advanced options

To dial this up a notch, keep your warmup and cooldown the same, but run two x 25 minutes hard, with four minutes recovery in between. As you get stronger you can add time to the steady state intervals, increasing to 2 x 30 minutes hard, four minutes recovery, up to 2 x 40 minutes hard, four minutes recovery.

While a steady state run shouldn’t leave you feeling beat up, you should still follow it up with an easy running or recovery day to maximize the training benefits.

New York City Marathon to offer prize money for non-binary runners

For the first time at any Abbot World Marathon Majors event, the 2022 New York Marathon will award prize money to the top runners who identify as non-binary. On Tuesday, New York Road Runners (NYRR) rolled out non-binary time qualifying standards, team awards, club points and prize money throughout all NYRR races in 2022.

At this year’s marathon, non-binary runners finishing first through fifth will receive cash prizes. The winner will receive $5,000, with the prize amount decreasing by $1,000 for each placement; the fifth-place finisher will win $1,000.

NYRR’s CEO, Kerin Hempel, said in a press release that the organization is “focused on ensuring all of our athletes feel welcome and included.”

The race became an industry leader as the first Abbott World Marathon Major to add a non-binary category (which happened in 2021).

The term non-binary is used by people who do not identify as male or female.

Many road races have started offering non-binary runner categories in recent years; the TCS Toronto Waterfront Marathon was one of the first major races in North America to offer a non-binary category in 2019. At the 2022 race, 24 non-binary runners ran the half-marathon, while five completed the marathon.

The Boston and London Marathons announced in September that their races will include non-binary categories for the first time in 2023.

Lelisa Desisa, Vicoty Chepngeno, Molly Seidel, Molly Huddle Running 2022 BAA Half

The Boston Athletic Association today announced the professional field for the 2022 B.A.A. Half Marathon, presented by Dana-Farber Cancer Institute and the Jimmy Fund, to be held on Sunday, November 13.

Two-time Boston Marathon champions Lelisa Desisa and Daniel Romanchuk return, while 2021 Olympic Marathon bronze medalist Molly Seidel and two-time Olympian Molly Huddle lead the American charge. Seven women who’ve run under 1:07:30 and nine men with lifetime bests under 1:01:30 will compete on the roads of Boston.

The B.A.A. Half Marathon will be run for the first time in-person since 2019, beginning and finishing in Boston’s Franklin Park. The event begins at 8:00 a.m. with a field of nearly 9,000 participants. Open registration is already sold out, however entries remain available through presenting sponsor Dana-Farber Cancer Institute and the Jimmy Fund.

Seidel, a former Boston resident, will make her B.A.A. Half Marathon debut as she returns to racing. The 2:24:42 marathoner and former NCAA champion at Notre Dame finished fifth at the 2018 B.A.A. 5K and 10th at the 2019 B.A.A. 10K.

Huddle, a 28-time USA national champion, will race at the B.A.A. Half eight years after placing third in 2014. B.A.A. High Performance team member Erika Kemp –a two-time USA national champion at 20K and 15K— will also compete among the strong American field, fresh off a win at the Boston 10K for Women on October 8.

“The B.A.A. Half Marathon is always a fun fall event, and I’m eager to race again through Boston with hopes of returning to the podium,” said Huddle.

The international women’s contingent is led by 2022 Houston Half Marathon winner Vicoty Chepngeno of Kenya, who owns the fastest lifetime best (1:05:03), though is followed closely by Ethiopia’s Bosena Mulatie (1:05:46). Mulatie was eighth at the 2022 World Athletics Championships 10,000m in Oregon over the summer. Other athletes with world championships experience include Kenya’s Margaret Wangari and Cynthia Limo, and British duo Jess Piasecki and Calli Thackery. Wangari earned a silver medal at the 2022 Commonwealth Games Marathon, and placed fifth at the B.A.A. Half Marathon in 2018. Limo is the 2016 World Half Marathon Championships silver medalist.

On the men’s side, Desisa, winner of the Boston Marathon in 2013 and 2015, owns a pair of B.A.A. Half Marathon titles from 2013 and 2014, as well as the event record (1:00:34). The Ethiopian fan favorite is also the event record holder (1:00:34), and considers Boston his second home.

“Boston holds a special place in my heart and I’m excited to return again to race in the B.A.A. Half Marathon, where I have had great success before,” said Desisa. “I hope to run very well again!”

Kenyans Josphat Tanui (59:22) and Shadrack Kimining (59:27) have the two fastest personal bests in the field, which includes five men who have run under one hour for the half marathon. Geoffrey Koech, the 2022 Cardiff Half winner, and Ethiopian Tsegay Kidanu, 11th at the Copenhagen Half Marathon, are competing, as is Morocco’s Zouhair Talbi, the third-place finisher at the 2022 B.A.A. 5K. The top American entrant is Teshome Mekonen, who formerly represented Ethiopia internationally, has run 1:00:02, and won this year’s Brooklyn Half.

Daniel Romanchuk, two-time Boston Marathon wheelchair division champion and 2019 B.A.A. 10K winner, looks to win his first B.A.A. Half title, joined by Boston Marathon top-20 finishers Hermin Garic, Dustin Stallberg and Velera Jacob Allen. Jenna Fesemyer and Yen Hoang, both 2021 Paralympians for Team USA, will race as well. Fesemyer won this year’s B.A.A. 5K.

“I’m very much looking forward to racing the B.A.A. Half Marathon for the first time,” said Romanchuk, who finished runner-up at the Chicago Marathon on October 9. “I’ve raced the Boston Marathon, B.A.A. 5K, and B.A.A. 10K, and am excited to add the Half Marathon. I can’t wait to be back in Boston.”

For the first time, the B.A.A. Half Marathon course will be World Para Athletics certified, eligible for world or national records to be set by Para athletes. Marko Cheseto Lemtukei (T62), Brian Reynolds (T62), and Jacky Hunt-Broersma (T64) each have Boston Marathon Para Athletics Divisions experience and are eligible for prize money.

Yoga for runners: sharpen stamina and soothe sore muscles

Sore legs after a hard speed session or challenging training week? Runners of all abilities can benefit from adding yoga to their regular routines, and you don’t need to tackle a complicated series of poses. Spending a few minutes in a single pose or a gentle sequence of postures is enough to reap rewards. 

Studies show that athletes who complement their training regime with yoga experience greater flexibility, reduced muscle tension, maximized range of motion, and boosted mental focus and stamina—to name a few.

We have one pose for you to sink into tonight (or right now)–and if you’re hungry for more, a simple flow tailored just for runners by Adriene Mishler. Mishler offers slow-paced, accessible yoga classes that give everyone, from beginners to experienced yogis, the chance to connect with their bodies and minds from their living rooms. Add some yoga to your weekend post-long run–you’ll sleep like a baby and wake up ready to run again.

Malasana (squat) pose

Sometimes called garland pose, a deep squat like malasana helps release tension in your inner thighs, glutes and lower legs.

This pose is easily modified for any level of flexibility. Begin by standing with the feet hip-width apart. Squat down and bring your arms in front of you, to the floor, or rest them on your thighs. If you’re having trouble, use a yoga block or stack of books under your bum or a folded blanket under your heels. If your heels are off the floor, another option is to widen the distance between your feet.

Yoga for runners with Adriene

Mishler offers gently-paced, accessible yoga classes that give everyone, from beginners to experienced yogis, the chance to connect with their bodies and minds from their living rooms. Add some yoga to your weekend post-long run and you’ll sleep like a baby and wake ready to run again.

McColgan 10km record ruled out due to Great Scottish Run short course

British and European record of 30:18 set in Glasgow will no longer stand after Great Scottish Run course is found to be 150 meters short.

Runners who tackled 10km in the Great Scottish Run on October 2 have found that their times are invalid after the course was discovered to be 150m short. These include Eilish McColgan, who set a British record of 30:18.

The apologetic organizers say runners who did the event in Glasgow this month can have a 10% discount on their entry to the event next year.

It was McColgan’s final race of a busy and successful 2022 season. She is now on holiday in Egypt and was told of the news by Great Scottish Run organizers – the Great Run Company – before their chief executive, Paul Foster, put out a statement saying: “We were recently made aware of a discrepancy with the 10km course at this year’s Great Scottish Run. Following an internal investigation, we have established it was 150m short.

“The shortfall in the distance was wholly due to human error. An area of the course was not laid out in line with the previously agreed plans.

“This error had a marginal knock on to the half-marathon but it was within tolerance and the course on the day was valid.”

At the same Great Scottish Run event in 2016 Callum Hawkins’ Scottish half-marathon record of 60:24 was also ruled out after the route was found to be 149.7m short of the full 13.1-mile distance.

On this month’s event, Foster continued: “We are extremely disappointed that this happened at the 10km on what was an incredibly positive return to the city for the Great Scottish Run following the pandemic.

“This error invalidates Eilish McColgan’s European and British 10km records that were believed to have been set that day. We have been in touch with Eilish directly and to apologize.

“We will be reviewing our internal processes to ensure we cannot make this mistake again.

“We know we’ve let out customers down on this occasion. There are no excuses for this happening and we’re very sorry. We’ll be in touch with everyone who took part in the 10km offering a 10% discount into the 2023 event.”

Build your running community with Olympian Kara Goucher’s tips

Two-time American Olympian, NBC sports analyst and author Kara Goucher says that running can be a powerful vehicle for bonding. In her book Strong: A Runner’s Guide to Boosting Confidence, Goucher shares some strategies to elevate your ties to your running community, whether you’re a new runner or a seasoned veteran.

Even if you lace up and head out alone on most runs, you’re probably connected to some like-minded athletes in some form. You may not be maximizing these relationships to their fullest potential: studies have shown that connecting with others even in small ways increases self-esteem, helps to prevent burnout, and strengthens your ability to handle life challenges, injuries and setbacks.

Here are Goucher’s strategies to create strong, uplifting bonds with your fellow runners.

Find accountability partners to run with

“A good running partner can help you make wise training decisions and provide the right amount of push,” says Goucher. While connecting doesn’t come easily to everyone, Goucher suggests being willing to ask someone in your network to help hold you accountable. If you haven’t found a network yet, try searching online. “I am constantly inspired by the amazing women who I meet and connect with online,” Goucher adds. She offers her own Instagram account as a starting point.

Spend time with runners who inspire

Pinpoint the people in your life who support, inspire and influence your running. Nurturing connections with your running family can create bonds that endure over decades. “Spend most of your time and energy with those who make you feel good about yourself,” says Goucher. “The confidence I have gained through my supportive social connections has contributed directly to my success,” she adds. Invest in others and their success, and the support you give will come back to you.

Help other athletes whenever you can

Social connections can be undemanding and still be impactful. “A smile, a word of encouragement, or a simple ‘you’re doing great!” during a race goes a long way,” says Goucher. Seek out opportunities to show support at races or charity events you care about. Spending time with a younger or less experienced athlete can do wonders for both of your confidence. “Social connections cause chemical changes in your brain, providing a hit of positive emotion and confidence,” Goucher adds. The common experience of running, with both highs and lows, is powerful.

Injury prevention for marathon runners

The last thing a runner wants is to be struck by an injury, bringing those stress-relieving runs to a halt. Here are some guidelines to help you stay injury-free while training for a marathon. From wearing the right kit, to stretching, hydration, and even ice baths, check out this handy guide for keeping running injuries at bay.

PREVENTING INJURIES WHILE RUNNING

1. Mix the terrain

Road running can lead to injuries because of the repetitive nature of your footstrike on a flat surface. An imbalance in your muscle strength or leg alignment increases the risk of picking up a repetitive strain injury from long runs. Try a few runs off road for a softer, more undulating surface.

2. Get the right shoes

Make sure you wear the correct running shoes for your gait and the terrain you run on. Find out about our Natural Gait Analysis here.

3. Wear the right clothing

Remember to wear appropriate running clothing for the temperature – warm muscles are less likely to pull.

4. Try compression

Compression clothing that supports tired or tight muscles might also be a useful investment.

5. Electrolytes

Don't forget to look after your hydration and energy levels using energy gels and energy drinks. Muscles can cramp through an imbalance of tissue salts such as magnesium.

6. Posture

Try to be aware of your posture and gait, especially when you are tired. Overtraining is a classic reason for picking up an injury.More on Running Form for a Pain-Free Marathon »

7. Enjoy!

Remember running brings joy into your life and builds you up - it shouldn't break you down!

PREVENTING INJURIES BEFORE AND AFTER RUNNING

There are some simple precautions you can take before and after a run to keep your body in balance.

1. Hydration

Before setting off, make sure you are hydrated. If you are hungry take a moment for a light snack or energy drink.

2. Stretching

Do some mobilisation exercises and warm up to loosen the muscles beforehand. Do a cool-down, and stretch your muscles afterwards.Videos: Running Injury Prevention & Care »

3. Trigger Point Therapy

One great tool that has emerged is trigger point therapy. You activate muscles by massaging the neural centres relating to those muscles. You can "switch on" the main muscles for running: glutes, hamstrings and quads, in this way. If the muscles are firing up, it is far less likely you will injure the smaller muscle groups like calves and shins.

4. Chill Out

After a run, dowse your legs in cold water. If you are really brave, have a dip in an ice bath. This will considerably reduce muscle stiffness.

PREVENTING INJURIES BETWEEN RUNS

This is where you can really do some positive work to support your running life and prevent injuries.

1. Cross-Training

An excellent way to strengthen your body and give variety to your mind is cross-training: cycling, swimming and working machines in the gym. This is an effective way of increasing your heart rate and endurance, without impact damage to muscles.More on Strength & Cross Training »

2. Core Strength

Because of our sedentary lifestyles, often core muscles become lazy and will benefit from doing pilates and core strength circuits. Even taking care of your posture at your desk can help. Yoga gives strength and suppleness and is brilliant for easing out sore muscles and joints.Videos: Core Strength for Runners »

3. Get a Massage or Physio Checkup

Just for maintenance, it is worth visiting a practitioner such as a physio, osteopath or sports masseur regularly.

4. Running Workshops

For inspiration and for progress in your running technique, you could try a running workshop at Run and Become.

5. Look Around

There are many different schools of thought about running; search around and see what inspires and motivates you, then use that to strengthen your mind, emotions and body to prevent an injury.

How do you stay pain-free during a marathon?

If we are being realistic, this is obviously not possible. However, you can contribute to keeping injuries at bay increasing your mileage gradually by 10% a week and having an easy week every 4 weeks. Another thing that will help is to improve your running technique. Runners often get injuries from over-striding and heel-striking, as this increases the impact on the body. More about Running Form for a Pain-Free Marathon » 

What injuries do marathon runners get?

Marathon runners often suffer from muscle injuries in the lower legs (as do many other runners). This is not surprising when we consider that running is a sport in which our body is exposed to an impact of up to 3-4 times our own body weight. Such injuries are usually stress fractures, plantar fasciitis, shin splints, hamstrings or ITB problems.More about common running injuries »

Can you run a marathon when injured?

As always, it depends on the severity of the injury or “niggle”. If it looks like a serious injury and your full range of motion or speed is compromised, or your body hurts in a particular area when running, you should consult with a professional. If it just seems like a minor “niggle” and race day is very close, this may not be possible, and you may need to make a decision yourself. As long as there is no risk of worsening the injury, rest in the final few days and then consider having to do your own “runner's first aid” for race day.

No reprieve as two more Kenyans suspended for doping

Athletes Integrity Unit (AIU), the body formed by World Athletics to combat doping in the sport, Tuesday provisionally suspended Ibrahim Mukunga Wachira and Kenneth Kiprop Renju for the use of banned substances.

Mukunga, who won a half marathon race in Estonia in socks in 2017, has been suspended for the use of prohibited Norandrosterone, while the national 10,000m champion Renju got nabbed for the use of Methasterone.

Renju is the most successful of the duo, besides winning the national title on April 27 this year, he also won Lille 10km race on March 27 in France, Prague Half Marathon on April 2 in the Czech Republic and Lisbon Half Marathon on May 22 in Portugal.

He started the season with a third place finish at Ras Al Khaimah Half Marathon on February 19 in the United Arab Emirates.

Mukunga and Renju’s ban comes only four days after the 2021 Boston Marathon champion, Diana Kipyokei and her compatriot Betty Wilson Lempus were suspended for using banned substances.

Kipyokei and Lempus’ suspension came only three days after Kenyan marathon runners Mark Kangogo and Philemon Kacheran were banned for doping.

Kacheran, who was been banned for three years on Monday last week, was hounded out from Team Kenya that was already in Birmingham for the Commonwealth Games held July 28 to August 8 in the British second  capital city.

Kacheran’s ban came six days after compatriot Lawrence Cherono, the 2019 Chicago and Boston marathon champion, was prevented from competing in the World Athletics Championships in Oregon, also for a doping offence.

Besides Kacheran, three other Kenyans were banned from taking part at the Commonwealth Games due to doping.

They were female marathoners Stella Barsosio, Changwony and 1,500m runner Kumari Taki.

Close to 30 Kenyans athletes have been flagged down for various doping offences. The list could grow since more cases that are yet to be revealed are at the Anti-Doping Agency of Kenya (ADAK).

In 2016, the country was placed in category A of the World Anti-Doping Agency’s (WADA) compliance watch list.

Four Stretches to keep your muscles loose on race day

Every serious runner knows that stretching is a huge key to both performance and keeping the body healthy. Just a little bit of stretching can go a long way toward accomplishing your goals but can it also make you a better runner? OhioHealth Athletic Trainer Amy Harrison has some tips and tools on how to properly stretch your body so you can flex your muscles on race day. Dynamic stretches help prepare the body for exercise, while static stretches and foam rolling improve flexibility of muscles and joints.

1.- Hamstring Stretch

Keeping your hamstrings stretched does more than prevent injuries to this important muscle. It can also help improve posture and increase your flight phase, which occurs while both feet are off the ground while running. “If your hamstrings are tight you are not able to fully extend your knee during the swing phase of running, which decreases distance traveled during your flight phase,” says Harrison. To help prevent serious injuries, perform this stretch by keeping your front knee straight and your hips and shoulders square. Lean forward at the hip until you feel stretching at the back of the leg.

2.- Hip Flexor Stretch

Hip flexor tightness is a common ailment, generally caused by prolonged sitting. For runners with this issue, injuries such as back or hip pain can result from the tightness which could limit the ability to propel forward during a run. To perform this stretch, start in a lunge position and tighten glutes on the back leg while tilting your hip underneath you. Harrison says, “Keep your chest up and tummy tight.  You should already feel a stretch but to increase the stretch push your back hip forward slightly.” Remember to take regular breaks from sitting throughout the day. Taking a break to stand up, stretch, and walk can help prevent tightness.

3.-Piriformis Stretch

Tightness in the piriformis muscle can lead to piriformis syndrome or sciatica, both of which can cause considerable pain and in some instances, prevent running altogether. Harrison says that regular stretching of the piriformis can prevent these injuries from occurring. “Start by laying on your back with your legs in a figure four,” says Harrison.  “Lift your legs into the air, pulling the bottom leg toward you and pushing the top leg away from you at the knee.” Strengthening your glutes can also help prevent overuse and tightness of the piriformis muscles.

4.- Calf Stretch

Keeping calves loose and limber can prevent some serious aches and pains in runners. Stretching these muscles doesn’t just prevent calf pain. Tight calves can lead to Achilles Tendonitis, Plantar Facsitis and shin pain. When your calves are tight, you tend to push yourself up, rather than forward, slowing you down and increasing impact with running. A basic stretch can help runners avoid injury and continue training for a new personal best. “Place one leg behind you and lunge into the front leg while keeping the knee straight and heel down,” says Harrison.

Adding just a couple of minutes to your running routine to perform these simple stretches could improve your overall fitness. Improved fitness could be the key to unlocking your personal best!

Reykjavik opens registration for non-binary athletes

Participants can now select female, male or non-binary in the entry system for all Reykjavik Sport Association (RSA) running events.

Registration opens in the beginning of November in Islandsbanki Reykjavik Marathon, Laugavegur Ultra Marathon and the Suzuki Midnight Sun Run.

The three gender options (female, male and non-binary) will be offered to all participants registering for the Reykjavik Sport Association events. For the first time awards will be given for three categories in the running events.

“We are excited to welcome everybody in our events, regardless of gender, gender identity and gender characteristics. We welcome everybody to our running events,” says Hrefna Hlín Sveinbjörnsdóttir event manager.

Runner with former doping ban wins Detroit Free Press Marathon under a new name

After much uncertainty in the lead-up to the race due to ArriveCan guidelines, the Detroit Free Press Marathon welcomed back thousands of runners on Sunday morning. Mary Beasley of Gardena, Calif., won the race in 2:42:25, seven years after she served a two-year doping ban under her previous name, Mary Akor.

For her efforts, Beasley took home a prize of USD $6,000, which also included a bonus for her winning the masters division.

Beasley, born in Nigeria, won the Vancouver Marathon in 2004, 2008 and 2009 and finished second in 2012. In 2013 she tested positive for clenbuterol, a bronchodilator used to open the airway for easier breathing and increase fat burn, at the Gobernador Marathon in Mexico and accepted a two-year ban from the U.S. Anti-Doping Agency (USADA). Former notable athletes 2010 Tour de France winner Alberto Contador and world middleweight champion boxer Canelo Alvarez both received bans for using clenbuterol. 

She gained U.S. citizenship in 2004 and represented the United States at the world championships in the marathon in 2005 and 2007. In 2019, at the Austin Marathon, she was also disqualified, under the name Akor, after trying to prevent a runner from passing her.

After winning the 45th annual Free Press Marathon, she said it was a special victory, and it made her feel right at home. Despite winning this marathon in 2008, Beasley did not recall previously visiting the city or winning the marathon.

“I’m very competitive,” she told reporters. “I’ve won a lot of marathons, but this is a major one I’ve won this year.”

Since serving her ban in 2015, Beasley, 45, avoids the major marathons to run smaller races that hand out prize money and do not drug-test the top finishers. Before changing her name earlier this year, she collected prize money at both the Orange County Half-Marathon and the Mexicali Half-Marathon, finishing second in both races.

Many major marathons like TCS Toronto Waterfront Marathon prevent runners with a past doping ban from entering the elite field. But there is no rule stating they can’t enter the race in the open field, meaning they would have to start behind the elites, and whether they are eligible for prize money can depend on the race.

Running couple Lily Partridge and Ben Connor take wins at the Great South Run

Pro long-distance runner Lily Partridge and partner Ben Connor, an Olympic marathoner, both took victory in their respective women's and men's races at the Great South Run on Sunday.

Partridge, who was the first British woman at the London Marathon in 2018, crossed the finish line of the 10-miler in 54:29, while Connor won the men's race in 47:19.

Welsh athlete Natasha Cockram was just behind Partridge in 54:35, while Steph Twell, who has competed at three Olympics including the marathon in Tokyo 2020, took third in 54:51.

Afterwards, Partridge said: 'It was a great race, the three of us were together up to about eight miles. I hit the front at about six miles.'

'It wasn’t really planned, so I thought I’d just try and make it a hard run race. It was a good opportunity for me to put myself under pressure and gain some confidence and it really paid off.'

In the men's race, Ellis Cross, the Aldershot, Farnham & District runner who beat Sir Mo Farah at the London Vitality 10,000 earlier this year, came in second in 47:32, while Birchfield Harrier’s Omar Ahmed took third in 47:49.

It's Connor's third time running the Great South Run, having finished third and then second in the past. Afterwards, the Tokyo 2020 marathoner said: 'I’m really pleased. It’s my thirtieth birthday tomorrow, so I’m off to Barcelona tonight and will be celebrating the win.'

In total, 20,000 people took part in the event in Portsmouth on a gloriously sunny day.

Mokoka retains title, Dinke breaks record in Cape Town

Defending champion Stephen Mokoka claimed a third win in the Sanlam Cape Town Marathon, a World Athletics Elite Label road race, while Meseret Dinke broke the race record to win the women’s event on Sunday (16).

Multiple South African champion Mokoka broke the tape in 2:09:59, two seconds faster than his winning 2:10:01 last year and the fourth-fastest winning time in the race’s history. Second place went to Ethiopian Derseh Kindie in 2:11:27, with his compatriot Dagnachew Adere outsprinting Kenya’s Raymond Kipchumba Choge to take third place, 2:11:55 to 2:11:56.

“This was a tough, tough course,” said Mokoka. “Normally at 25km you start enjoying a marathon, but at 28km today, we climbed that hill in District Six and it got really hard for a while, but overall I really enjoyed the race.”

Mokoka ran a world 50km record of 2:40:13 in Gqeberha in March, a record that CJ Albertson took to 2:38:43 eight days ago. Asked what his Cape Town Marathon win means, Mokoka added: “I am delighted to win in Cape Town for a third time. I have won races overseas, too, but this is still special. Records are meant to be broken, but titles stay forever, and this win means more to me than just running a fast time. It’s also about the memories of our runs.”

In the women’s race, Dinke of Ethiopia took top honours in 2:24:04, smashing the 2:25:44 event record run in 2021 by Lydia Simiyu and also improving her personal best of 2:25:12. Second over the line was Tecla Kirongo in 2:27:57, also setting a PB, with her Kenyan compatriot Judith Cherono taking third in 2:30:34.

“I enjoyed the race thoroughly, but unfortunately I had to do it by myself,” said Dinke. “When you run by yourself it is so difficult to control your pacing, but I managed. If everything had been perfect, I had hoped to run a 2:20 or 2:21. The course was a little tougher than other international races, but I was running within myself, and felt confident that I could keep a consistent pace until the end.”

Leading results

Women

1 Meseret Dinke (ETH) 2:24:04

2 Tecla Kirongo (KEN) 2:27:57

3 Judith Cherono (KEN) 2:30:34

4 Zinashwork Yenew (ETH) 2:34:03

5 Webalem Bazanew (ETH) 2:34:24

Men

1 Stephen Mokoka (RSA) 2:09:59

2 Derseh Kindie (ETH) 2:11:27

3 Dagnachew Adera (ETH) 2:11:55

4 Raymond Kipchumba Choge (KEN) 2:11:56

5 Samuel Moloi (RSA) 2:14:39.

Commonwealth 10,000m silver medalist Irene Cheptai took the honors at the Vedanta Delhi Half Marathon

Cheptai claims Vedanta Half Marathon title  a World Athletics Elite Label Race when she crossed the line in a new personal best time of 1:06:42 on Sunday.

By contrast, the women’s race was a one-woman show from the halfway mark. A group of 10 women went through 5km in 15:40 and, despite a slowing down the pace over the next five kilometers, there were still six together at 10km, which they covered in 31:42.

However, Cheptai made a decisive move just after 12 kilometers and was never headed before reducing her personal best by one second.

Cheptai finished more than a minute in front of Ethiopia’s World 5000m bronze medalist Dawit Seyaum, who finished second in 1:08:02, while Stella Chesang set a Ugandan record of 1:08:11 in third place. Another Kenyan in the race was Faith Chepkoech who placed ninth in 1:10:34.

In the men’s race, Ethiopia’s Chala Regasa won the race in 1:00:30 edging out Felix Kipkoech to second place in 1:00:33. Debutant Boki Diriba, the Ethiopian U20 5000m champion, settled for third place in 1:00:34.

Other Kenyans in the race were Joshua Belet, Moses Koech and Michael Kamau who placed fourth (1:00:43), sixth (1:00:56) and seventh (1:01:02) respectively.

Regasa, 25, came out on top of a thrilling three-man battle over the final kilometre on a misty morning in the Indian capital, sprinting away from Kipkoech and Diriba with 400m to go to take the US $27,000 first prize.

A relatively sedate early pace in the men’s race saw a large group of the elite international field go through 5km in 14:21 and then 10km in 28:48.

This meant that the course record— 58:53 set by Ethiopia’s Amedework Walelegn in 2020—was unlikely to be challenged despite the classy field with 11 men who had run under one hour and who had gathered to contest one of the world’s leading half marathon races.

Koech made a noticeable surge just before the 12km checkpoint and was accompanied by Kipkoech, who was frequent to the fore of the main group but couldn’t shake off any of the main contenders.

Nine men were still in contention as 15km was passed in 43:22, guaranteeing a thrilling finale over the final quarter of the race. Shortly after 15km, Kipkoech increased the tempo which splintered the leading pack as one-by-one runners drifted away from the front.

One of the first to be detached was Ethiopia’s two-time world 5000m champion Muktar Edris, who came home eighth. By 19km, the leading group was reduced to just four men, with Kipkoech still doing the majority of the work.

Regasa and Diriba, both looking comfortable, watched Kipkoech's every move, with Belet also gamely hanging on before having to relinquish his place on the podium just before 20km.

The leading trio passed 20km in 57:31 and dueled almost all the way to the finish line at the famous Jawaharlal Nehru Stadium.

Antonina Kwambai of Kenya wins TCS Toronto Waterfront Marathon

Antonina Kwambai, 30, of Kenya, won Sunday’s TCS Toronto Waterfront Marathon in 2:23:22, a personal best and her first time racing in Toronto, after overtaking all of the leaders late in the race. 

Defending champion and course record holder Magdalyne Masai of Kenya had dropped well back and was presumed out of the race for the podium before coming back to take the lead in the final 10K of the TCS Toronto Waterfront Marathon on Sunday; but ultimately Masai ran out of gas, relinquishing the lead with less than 5 km left, and ultimately the remaining podium positions.

Kenya’s Ruth Chebitok finished second, in 2:23:58, and Gelete Burka of Ethiopia was third, in 2:24:31. (Burka set the Canadian soil record with her win at the Ottawa Marathon in 2018, which was broken by Masai in 2019; she had been hoping to run Ottawa again this year, but had passport issues.)

Kwambai’s previous PB was 2:24:20 from the Siena Marathon in 2021. 

Masai’s husband, Jake Robertson of New Zealand, ran the Amsterdam Marathon earlier on Sunday. The couple have a year-old child (also named Jake); this is Masai’s first marathon since giving birth last year.

The men’s race was won by Yihunilign Adane of Ethiopia.

Ayana runs fastest ever women's marathon debut with 2:17:20 in Amsterdam

Ethiopia’s Almaz Ayana ran 2:17:20 to achieve the fastest ever women's marathon debut and win a high-quality clash at the TCS Amsterdam Marathon, a World Athletics Elite Platinum Label road race, on Sunday (16).

Setting a Dutch all-comers’ record, Ayana won the head-to-head against her fellow global track gold medallist and compatriot Genzebe Dibaba, who was also making her marathon debut, while Tsegaye Getachew made it an Ethiopian double, winning the men’s race in a PB of 2:04:49.

The women’s race in Amsterdam featured a trio of notable debutants and despite going up against some more experienced opponents when it comes to marathon running, the spotlight was on Ayana, Dibaba and their compatriot Tsehay Gemechu.

Ayana won world 5000m gold in 2015 and the world 10,000m title in 2017 as well as Olympic 10,000m gold in a world record in 2016, while Dibaba set the world 1500m record in 2015, going on to win the world title in that event later that year. Gemechu, meanwhile, finished fourth in the 5000m at the 2019 World Championships and they all formed part of the lead women’s group that followed male pacemakers through 5km in 16:13 and 10km in 32:43. They remained to the fore through the halfway point, passed in 1:09:26, and then started to break away from the group, going through 25km in 1:22:06 and 30km in 1:38:04.

Gemechu managed to hold on until 33km but was dropped by Ayana and Dibaba a short while later, Ayana a stride ahead as she reached 35km in 1:54:01.

Looking untroubled, Ayana eased away from Dibaba and was half a minute clear at 40km, passed in 2:10:07. She continued to push on and grew her advantage to 45 seconds by the finish, clocking 2:17:20 to beat the previous fastest ever women’s marathon debut time of 2:17:23 achieved by Yalemzerf Yehualaw in Hamburg in April.

The performance puts Ayana seventh on the women's world marathon all-time list, while Dibaba is now in the world marathon all-time top 20 thanks to her 2:18:05 run for second place.

Gemechu also dipped under 2:19, clocking 2:18:59 to finish third, while Eritrea’s Nasnet Amanuel ran 2:22:45 to finish fourth on her debut. Bahrain’s 2017 world champion Rose Chelimo finished fifth in 2:23:12.

While Ayana broke away over the final 5km of the women’s race, Getachew waited until the last 2km to make his move.Content to sit back in the lead pack, the 25-year-old passed 5km in 14:33 and 10km in 29:12 before reaching half way in 1:01:54. It was Kenya’s Josphat Boit who took over at the front when the pacemakers stepped aside at 30km, that point passed in 1:28:06, and 35km was reached in 1:43:09. But the pace soon proved too much for Boit, as Ethiopia’s Bazezew Asmare pushed ahead to lead a breakaway group of five.

Still feeling good as they reached 40km in 1:58:23, Getachew kicked and no one could challenge him. Kenya’s Titus Kipruto gave chase, with Asmare just behind them, but Getachew had the strength to stride clear, celebrating on his way to the finish line, which he crossed in 2:04:49. Kipruto held on for second place, five seconds back, while Asmare was a further three seconds behind him, finishing third in 2:04:57.

Kenya’s Abraham Kiptoo was fourth in 2:05:04 and Ethiopia’s Huseydin Mohamed fifth on his marathon debut in 2:05:05 as the top nine all finished under 2:06.

“The competition was very good, the spectators were great and there was a great atmosphere out on the course,” said Getachew after the biggest marathon win of his career so far, following previous victories in Riyadh, Izmir and Dalian.

“I was just very pleased. I felt very good in the last 5km as we went into the park, and especially as we left the park with 2km to go.”

Why Am I Tired All the Time? We Have a Few Answers

We all have days that drag. But if you’re tired more often than not, it could be for one of these reasons.

It’s perfectly normal to feel groggy upon waking. It’s simply a phenomenon known as sleep inertia that requires you some time for your energy to kick in and our body and brain to feel awake. “Hardly anyone feels fantastic when they first wake up,” says Scott Kutscher, M.D., board-certified neurologist and associate professor of sleep medicine at Stanford University. However, people typically perk up over the next 30 to 60 minutes, he says.

So, if you’re constantly tired several hours after leaving your bed, you might have a problem.

How to Know If Feeling Tired All the Time Is a Problem

We all have days—or even weeks—where we can’t seem to perk up. Blame it on an unusually heavy workload, a jump in running mileage, travel, or any number of other factors that can make the day drag. 

Unfortunately, figuring out when tiredness is a problem can be tricky. “Tiredness is a subjective experience, so it’s up to each person to feel for themselves when tiredness is interfering with their life,” Kutscher says.

If you notice that you’re more tired than normal, look at your diet and lifestyle habits. “Diet is very important, and sometimes forgotten as the reason why people may feel tired all the time,” says Eric Ascher, D.O., a family medicine physician at Lenox Hill Hospital in New York City. “Sometimes, adjusting the diet to focus less on sugar and processed foods will improve fatigue.”

Staying well-hydrated throughout the day and prioritizing good sleep hygiene may help, too. 

If you don’t feel perkier after two weeks of making lifestyle changes, Ascher suggests making an appointment to see your primary care physician. He or she will likely run blood tests to check for nutrient and hormone deficiencies, and screen for health conditions that cause fatigue, Ascher says. If it turns out that you do have a health issue, your doctor will be able to refer you to a specialist for treatment. 

6 Reasons You Might Be Tired All the Time

While it is normal to feel tired, sometimes it can be something more serious. In fact, fatigue is a key symptom of the following health conditions. 

1. Sleep Apnea

Sleep apnea is a potentially serious sleep disorder in which your breathing repeatedly starts and stops while you sleep. It’s also incredibly common, Kutscher says. In fact, an estimated 26% of adults between the ages of 30 and 70 have sleep apnea, per the American Academy of Sleep Medicine.

Sleep apnea can happen if the throat muscles relax (known as obstructive sleep apnea), if the brain doesn’t send proper signals to the muscles that control breathing (central sleep apnea), or a combination of the two (complex sleep apnea syndrome), per the Mayo Clinic. In any case, the result is broken sleep. 

“Our bodies don’t like interrupted sleep, so someone whose sleep is very interrupted is going to go through their day feeling as though they had poor sleep the night before,” Ascher says. 

2. Autoimmune Disease

Autoimmune diseases like lupus, rheumatoid arthritis, and type 1 diabetes occur when your immune system mistakenly attacks the healthy cells of your organs and tissues. While symptoms vary depending on the disease, fatigue appears in all of them. In fact, fatigue is often the most debilitating symptom for people with autoimmune disease, notes Harvard Health. 

“When someone has an autoimmune disease, their body is in an inflammatory state, and that puts a lot of stress on the body,” Ascher explains. That’s why you might feel tired all the time.

3. Iron-Deficiency Anemia

According to the National Heart, Lung, and Blood Institute (NHLBI), iron-deficiency anemia is a condition that develops if you don’t have enough of the mineral iron in your body. Iron is part of red blood cells, a protein that carries oxygen throughout your body and helps your muscles store and use oxygen. Without enough iron, your blood can’t deliver enough oxygen to power your body, leading to tiredness and fatigue, the NHLBI explains. 

Certain conditions can make it hard for your body to absorb iron, including celiac disease, ulcerative colitis, Crohn’s disease, and kidney disease. If you have one of these conditions, you may develop iron-deficiency anemia. However, iron-deficiency anemia can also occur if you lose blood. People with bleeding in the gastrointestinal or urinary tract, traumatic injuries, or heavy menstrual periods have a higher risk of iron-deficiency anemia, per the NHLBI.

4. Depression

Depression is a common mood disorder that affects your feelings, thoughts, and actions. You may feel persistently sad and hopeless, lose interest in normal activities, and/or feel anxious, notes the Mayo Clinic. At the end of the day, depression will cause you to feel fatigued more often than not, Ascher says. 

It doesn’t help that people with depression have a higher risk of sleep problems—75% have trouble falling asleep or staying asleep, per Johns Hopkins Medicine.

5. Type 2 Diabetes

Type 2 diabetes is a chronic condition that happens when your body doesn’t respond to insulin, a hormone that lets blood sugar into your body’s cells to use as energy, per the CDC. When your cells don’t respond to insulin (called insulin resistance), sugar builds up in your bloodstream, eventually leading to type 2 diabetes. 

Fatigue is one common symptom of type 2 diabetes, and may even stick around after you’ve gotten your blood sugar under control, per an August 2018 editorial in Diabetes Therapy. There may be several reasons for this, from lifestyle and nutrition choices to the mental energy needed to manage diabetes on a daily basis to the hormonal changes that come with type 2 diabetes, researchers say.

6. Hypothyroidism (Underactive Thyroid)

Your thyroid is a small, butterfly-shaped gland in the front of your neck that makes thyroid hormones. “These hormones regulate many different things, from metabolism to temperature,” Ascher says. 

For some people, the thyroid gland doesn’t make enough thyroid hormones—a condition known as hypothyroidism (underactive thyroid). “If your thyroid is underactive, you may feel sluggish and tired, because your thyroid isn’t producing enough hormones to keep up with your body’s needs,” Ascher explains. 

This Software Company Helped Pave the Way for Nonbinary Inclusion in Races

After RunSignup added a nonbinary gender option to their race registration platform, hundreds of events across the U.S. took a vital step towards inclusivity.

Race registration software RunSignup added a nonbinary gender option to its software at the end of January. The software service owns 40 percent of the endurance race market share in the U.S. according to founder Bob Bickel, so hundreds of race directors across the country were paved a smooth first mile on the road to inclusivity.

It’s easy on the race director’s end; they simply click a button on the setup page to add a nonbinary category. But the 29-person software development team at RunSignup worked for almost four months to implement the change. They had to update everything from registration to results to team pages and more. According to Bickel, that meant they updated their source code in over 1,000 different places.

“We started writing our software 12 years ago,” Bickel told Runner’s World. “So much of the software in the industry at that time was based around male and female. It was actually, literally, a binary number in the software code.”

Around the same time RunSignup released the third registration option, Seattle-based nonbinary runner Jake Fedorowski, 26, began building nonbinaryrunning.com, a website dedicated to nonbinary inclusion in races. In addition to a guide released in June to help major races jumpstart their inclusivity initiatives, Fedorowski compiled a database of all the U.S. and international races that offer nonbinary divisions. The database currently lists over 200 events with dedicated nonbinary divisions—the majority of them hosted on RunSignup, which as of now hosts over 2,500 races that at least offer the registration option.

When compiling the database, Fedorowski made sure the races were building out fully-realized nonbinary divisions, not just adding a third checkbox by default.

“I’m going through [the database] line by line and getting in contact with each race to confirm: ‘Have you created a registration option? Are you working on the division part of it? Are you providing awards and prize money?’” Fedorowski said.

RunSignup does make it easier to build out fully-formed nonbinary divisions, even if race directors don’t take advantage. The software is compatible with most timing services, so if a race has male, female, and nonbinary categories upon registration, the timers automatically sort by gender category after the race—which streamlines processing awards. 

While not all races go to such lengths, Bickel credited RunSignup customers for pushing the company to implement these changes: “[They held] our feet to the fire and said, ‘It’s worth doing; this is important to us.’”

RunSignup’s customers aren’t the only races pushing for change. The Philadelphia Distance Run offered equal prize money across male, female, and nonbinary divisions in September 2021, the first to do so. The New York City Marathon established a nonbinary division for its 50th edition in November 2021. The fellow world major marathons in Boston, Chicago, and London recently added nonbinary fields.

Fedorowski encouraged race directors not to stop at the registration option, but look deeper at how they can foster inclusivity.

“If a nonbinary participant shows up to your event and is misgendered, or they have to decide between men’s or women’s spaces or apparel, that experience suddenly becomes very harmful,” said Fedorowski. “The work to create even just the registration option is now all of a sudden outweighed by this negative experience.”

While RunSignup can’t directly impact the on-site race day experience, the company actively advocates for inclusivity.

“We have an annual symposium in July where we made a big point of this feature,” Bickel said. “The message we brought to race directors at this meeting was: This is a way to grow your race. This is a way to not even just attract nonbinary runners, but also show that you care to a new generation of runners—that you’re thinking forward, not backward.”

RunSignup has made updates on the software side, too. The development team recently added a search filter so users can sift for races that offer nonbinary registration. The company will also reinforce their race renewal feature to provide feedback on how to improve a race for its next iteration. For example, if a race director decides not to include a nonbinary division, the software recommends adding one for the next race. RunSignup’s sales representatives and account managers even bring it up directly with race directors.

“We’re not changing the world or anything,” Bickel said. “But, you know, little steps.”

There’s New Data on How Antibiotics Affect Your Workout

It’s no surprise that most people don’t feel great at the gym when they’re taking antibiotics. After all, if you’re taking them, that generally means that you’re either ill or just getting over an illness. But lately there’s been a surge of scientific interest in the idea of a gut-muscle axis, which posits that the … Continued A pair of experiments find that mice choose to run less after taking antibiotics, even though their endurance is unchanged

It’s no surprise that most people don’t feel great at the gym when they’re taking antibiotics. After all, if you’re taking them, that generally means that you’re either ill or just getting over an illness. But lately there’s been a surge of scientific interest in the idea of a gut-muscle axis, which posits that the microbes in your intestines are affected by physical activity and, in turn, affect your ability to perform physical activity. That raises an interesting question: do antibiotics, which wipe out large swaths of your gut flora, have a direct effect on athletic performance?

There have been a bunch of studies supporting the idea of a two-way gut-muscle axis, mostly in mice. Transplanting fecal bacteria from unusually healthy older humans into mice makes them stronger. Eliminating gut bacteria in mice with a wide-spectrum antibiotic reduces running endurance. Most prominently, in 2019, a lactate-eating bacteria found in the poop of Boston marathoners made mice faster. But when you move past the headlines, the actual research remains confusing and contradictory: every study seems to find a different magic microbe.

The good news, then: two new studies on the effects of antibiotics on exercise reach similar conclusions. There are still plenty of caveats—both studies are in mice, for one thing. But they suggest an interesting twist: the biggest athletic effect of antibiotics may be on the brain, not the muscles.

The first study, led by Monica McNamara and Theodore Garland of the University of California, Riverside and published in Behavioural Processes, compared two different types of mice. One was the famous High Runner line. Back in 1993, researchers began selecting mice who showed unusually high levels of voluntary wheel running and breeding them with each other. The mice in the UC Riverside study are from the 89th generation of this program, and they now choose to run about three times as much daily as mice from the control group, who come from the same original group of mice but weren’t selectively bred for running.

After two weeks of baseline wheel-running, the mice were put on broad-spectrum antibiotics (meaning they wiped out most gut bacteria rather than just certain strains) for ten days. Here’s what their average “running log” looked like, measured in revolutions of the wheels in their cages:

The daily distance drops by 21 percent in the High Runner mice, and doesn’t return to normal during the subsequent 12 days. In the control mice, on the other hand, nothing seems to change. Neither group showed any evidence of being sick: their weight and food consumption were unaffected. This suggests that some part of whatever it is that’s been bred into the High Runner mice is affected by antibiotics.

One possibility is that this is a gut-muscle axis effect. The High Runner mice have some sort of microbial advantage—something like the lactate-eating microbe from Boston marathoners—that makes running physically easier for them, which is why they run so much. Take that edge away, and running isn’t as much fun, so they do less of it.

The other possibility is that it’s the gut-brain axis in action. McNamara cites some previous research showing that the gut microbiome can influence motivation and reward circuitry in the brain: antibiotics affect how certain amino acids are absorbed from the gut into the bloodstream, after which they travel to the brain where they’re transformed into brain chemicals such as dopamine and serotonin. McNamara’s experiment can’t distinguish between these two possibilities, but either way the motivation to exercise seems to be blunted.

The second study, led by Noah Hutchinson and Jeffrey Woods of the University of Illinois at Urbana-Champaign and published in Medicine & Science in Sports & Exercise, has a similar setup. They compared normal lab mice with and without broad-spectrum antibiotics, plus a group of “germ-free” mice that were specially bred from birth to have no microbiome at all. In this case, the researchers were interested in how the antibiotics affected training adaptations: after six weeks of voluntary wheel-running, would the antibiotic and germ-free mice gain as much fitness as the control group? Their hypothesis was no.

Once again, voluntary wheel running was reduced in the antibiotic group by 22 percent, and was 26 percent lower in the germ-free group. Here’s what their daily mileage tallies looked like (squares are the control group, circles are on antibiotics, and triangles are germ-free):

But their response to this training tells a slightly different story. In a treadmill test to exhaustion, the antibiotic mice improved similarly to the non-antibiotic mice (their improvement was slightly smaller, but the difference wasn’t statistically significant, and would be expected anyway since they chose to run less during the training period). Moreover, tests of gene expression and muscle properties also found that the antibiotic group fared just as well.

The germ-free mice, on the other hand, didn’t improve as much after the training period. Since the antibiotic group wasn’t affected by its lack of microbiome, this suggests that the germ-free mice had some sort of pre-existing developmental deficit thanks to growing up without a microbiome that compromised their ability to respond to training.

The practical takeaway, according to Hutchinson and his co-authors, is that if you need to go on antibiotics in the lead-up to an important competition, it’s unlikely that it will affect your training adaptations or your performance. I think that’s a reasonable and reassuring position, bearing in mind all the uncertainties inherent in applying mouse studies to human behavior.

But it’s the apparent change in motivation to exercise that really intrigues me. Is there something there that helps explain who among us ends up as a High Runner? If so, can we manipulate it? It’s easy to see how you could get caught up in the excitement around potential new probiotic supplements that alter not just your ability but also your desire to exercise. Garland, in a UC Riverside press release, hints at that possibility. But his advice, for now, is suitably grounded in the current reality. If you want a healthy microbiome, he suggests, you should eat a balanced diet and exercise regularly.

Kipruto comes second as Ethiopians dominate Amsterdam Marathon

Kenyan Titus Kipruto on Sunday finished second as neighboring rivals Ethiopia dominated both the men's and women’s races in the 2022 Amsterdam Marathon.

Kipruto clocked 2:04:54 to finish second behind Ethiopia’s Tsegaye Getachew who clocked 2:04:49 to win the race.  The men’s race saw the top 10 slots split between Kenyans and Ethiopians.   

Kenyans Abraham Kiptoo finished fourth (2:05:04), Cyprian Kotut sixth (2:05:15), Laban Korir eighth (2:05:41), and Josephat Boit 10th (2:06:34) as the remaining slots went to the Ethiopians.  In the women's race, Ethiopian track greats Almaz Ayana, Genzebe Dibaba and Tsehay Gemechu completed a sweep all on their debuts.  

2016 Olympic Gold medalist Almaz Ayana ripped the Course Record on her debut, winning in 2:17:20.  Genzebe Dibaba who is also the 1500m World Record holder on the track came second also on her marathon debut, clocking 2:18:05.  

Tsehay Gemechu, also on her debut, completed the Ethiopian sweep after clocking 2:18:59.  

Celestine Chepchirchir was the only Kenyan in the top 10 as she finished seventh in 2:26:50. 

Peter Mburu clocks 29:38.2 10k at the 14th KATA monthly Time Trial

In the absence of KATA's Peter Mwaniki and Peter Wanyoike (both competing in Italy) another Peter took over the driver's seat during the 14th edition of Kenyan Athletics Training Academy (KATA) on Saturday.

Peter Mburu is the new champion of the 10Km Trial that saw half of KATA Athletes improving their Personal Records.

Mburu, who has been struggling with an injury since May, timed 29:38.2, bettering his previous 30:13.8 with the ever-green Zachariah Kirika finishing second in a new Personal Best of 29:44.5, chopping off 10 seconds from his April’s 29:54.4 Personal Best.  

The monthly time-trial that took place near Thika on a 5Km loop with 22 participants, saw half of KATA Athletes register their personal best times as they step up their training for Standard Chartered Nairobi Marathon at the end of the month where most of them will compete in 21km and 10Km respectively.

KATA's 60-year-old Charles Ndirang’u clocked 39:50 which is 83.8% age-graded.   

The next time-trial will take place on the track November 19 at the Jomo Kenyatta University of Agriculture and Technology Track, and will include the 5,000m as well as 10,000m.  

            Full Results:

name, bib, age, time

1. Peter Mburu            98     26   29:38.2

2. Zachariah Kirika      210    20    29:44.5

3. Erick Mutuku           66      20   29:55.6

4. John Kuria                72      26  30:06.6          

5. Raphael Gacheru    81      22   30:43.2

6. Evans Kiguru            85      27   31:12.9

7. Eston Mugo             70      29   31:37.6

8. Fredrick Kiprotich   500    23   32:36.0

9. Anthony Mukundi  80      36    33:23.4

10. Paul Ng’ang’a         443     44  34:18.2

11. John Mutiso           127     18    35:45.1

12. Simpson Njoroge   217    38     36:03.6

13. Joseph Wanjiru        -       36     37:05.8

14. Susan Njeri             20      36     38:01.1

15. Caren Chepkemoi  94     19     39:43.0

16. Charles Ndirang’u  82     60    39:50.0

17. Kellen Waithera   100     35     39:50.5

18. Peter Mukundi    78        27     43:41.1

19. Hannah Njeri        95       23     52:29.0

Three global title winners ready to clash in Amsterdam

The TCS Amsterdam Marathon on Sunday (16) will bring together three winners of global titles. Almaz Ayana and Genzebe Dibaba will be making their marathon debuts at the World Athletics Elite Platinum Label road race, while 2017 world champion Rose Chelimo is also in the field.

The incredibly deep men’s field, meanwhile, includes nine men with PBs faster than 2:06, led by 2016 Boston Marathon champion Lemi Berhanu.

Ayana and Dibaba, who won the world 5000m and 1500m titles respectively back in 2015, have battled injuries in recent years but have still managed to make a promising transition to the roads. Ayana, the 2016 Olympic 10,000m champion, clocked 1:07:12 on her half marathon debut when winning in New Delhi in 2017. And since returning this year after a three-year break, she has placed fifth in Madrid in 1:08:22 and third at the Great North Run in 1:07:10.

Dibaba, meanwhile, hasn’t raced on the roads since 2020, but her performances then were impressive. The world 1500m record-holder won the Valencia Half Marathon on her debut at the distance in 1:05:18, then three weeks later won over 5km in Barcelona.

The Ethiopian duo have never raced one another on the roads, but they have clashed 12 times on the track. Dibaba has the upper hand, 8-4, but Ayana won their more significant duels, including the 2015 World Championships, 2015 Diamond League Final, and 2014 African Championships.

The marathon is another beast entirely, though, and experience can count for a lot. Chelimo has plenty of experience on the roads, having won 2017 world gold and 2019 world silver, but the 33-year-old from Bahrain has always been more of a championship performer than a big city marathon runner. Her most recent marathon was in Rotterdam earlier this year, where she placed 19th in 2:44:22.

Celestine Chepchirchir is a late addition to the field, following her withdrawal from last week’s Chicago Marathon. The Kenyan set a PB of 2:20:10 in Seoul earlier this year, making her the fastest entrant for this weekend’s race.

Ayana and Dibaba aren’t the only notable marathon debutants lining up in Amsterdam. Their compatriot Tsehay Gemechu, the fourth-place finisher over 5000m at the 2019 World Championships, has a strong record at the half marathon and heads to the Dutch city in good form. A two-time winner in New Delhi and Lisbon, Gemechu recently reduced her half marathon PB to 1:05:01 when finishing second to Yalemzerf Yehualaw in Antrim.

Fellow Ethiopian Azmera Gebru will be returning to Amsterdam, following her third-place finishes there in 2018 and 2019. Compatriot Gebeyanesh Ayele also returns, following her fourth-place finish last year, while Sintayehu Tilahun could be one to watch, following her recent PBs over the half marathon (1:07:41) and marathon (2:22:19).

After nine successive men’s victories in Amsterdam, Kenya’s winning streak came to an end last year. But Cybrian Kotut hopes to kick-start the trend on Sunday.

The 30-year-old has won his past three marathons, his most recent victory coming in April in Hamburg, where he set a lifetime best of 2:04:47. The Kenyan challenge is strengthened by the likes of Titus Kipruto, who won this year’s Milan Marathon in a PB of 2:05:05, Norbert Kigen, runner-up in Amsterdam in 2017 and winner in Prague earlier this year, and Laban Korir, who will be making his sixth appearance in Amsterdam.

But 2016 Boston Marathon champion Lemi Berhanu leads a strong Ethiopian contingent. Berhanu’s PB of 2:04:33 dates back to 2016, but his runner-up place in Boston last year shows he is still competitive.

He will be joined on the startline by compatriots Tsegaye Getachew, winner in Riyadh earlier this year and owner of a 2:05:11 PB, Adeladlew Mamo, who ran 2:05:12 on his marathon debut earlier this year, and 2:05:52 performer Adugna Takele.

Other contenders in the field include Eritrea’s Afewerki Berhane, Japan’s Shuho Dairokuno, and marathon debutant Victor Chumo.

Leading entries

WomenCelestine Chepchirchir (KEN) 2:20:10Azmera Gebru (ETH) 2:20:48Gebeyanesh Ayele (ETH) 2:21:22Sintayehu Tilahun (ETH) 2:22:19Rose Chelimo (BRN) 2:24:14Fikrte Wereta (ETH) 2:26:15Almaz Ayana (ETH) debutGenzebe Dibaba (ETH) debutTsehay Gemechu (ETH) debut

MenLemi Berhanu (ETH) 2:04:33Cybrian Kotut (KEN) 2:04:47Titus Kipruto (KEN) 2:05:05Tsegaye Getachew (ETH) 2:05:11Adeladlew Mamo (ETH) 2:05:12Norbert Kigen (KEN) 2:05:13Afewerki Berhane (ERI) 2:05:22Adugna Takele (ETH) 2:05:52Laban Korir (KEN) 2:05:54Masreshe Bere (ETH) 2:06:44Abraham Kiptoo (KEN) 2:06:59Shuho Dairokuno (JPN) 2:07:12Bazezew Asmare (ETH) 2:07:13Josphat Boit (KEN) 2:07:20Godadaw Belachew (ISR) 2:07:54Yuki Sato (JPN) 2:08:17Jake Robertson (NZL) 2:08:26Akira Tomiyasu (JPN) 2:08:55Deribe Tefera (ETH) 2:09:15Bekele Muluneh (ETH) 2:09:51Khalid Choukoud (NED) 2:09:55Victor Chumo (KEN) debutHuseydin Mohamed (ETH) debut

Ethiopia’s two-time 5000m world champion, Muktar Edris eyes course record at Delhi Half Marathon

Muktar Edris, has set his sights on breaking the course record at the Vedanta Delhi Half Marathon, scheduled to be held on a beautifully laid out race route here on Sunday. Edris, whose summer season was derailed by an untimely calf injury, has landed in India with a target of producing the fastest half-marathon time ever seen in the country and beating the course record of 58:53 set by his compatriot Amedework Walelegn in 2020.

It would earn him a $12,000 bonus in addition to a winner’s cheque of $27,000.

Edris had made an impressive debut in Delhi in 2020 and finished fourth on that occasion with a timing of 59:04. The 28-year-old improved his personal best in the Spanish city of Valencia 12 months ago to 58:40 to make him the fastest runner in the 17th edition of the World Athletics Elite Label Race, which is one of the world’s most prestigious races over the distance.

“Sunday will be only my third half marathon but I will certainly try for the course record. I am now back in good shape. I ran well [over 5000m on the track] at the Diamond League in Rome in the summer but had some calf problems after another race in Paris. When I went to Eugene [to defend his world title], I didn’t get a good result but now everything is much better,” commented Edris at the pre-race press conference.

Just two weeks ago, Edris had his first race since the World Athletics Championships in July and got a morale-boosting 10km win on the roads in Trento, Italy over a high-quality field.

Among Edris’s challengers on Sunday will be Kenya’s Felix Kipkoech and Ethiopia’s Chala Regasa, the second and third fastest men in the field with personal bests of 58:57 and 59:10, respectively.In the elite women’s section, Kenya’s Irine Cheptai – already a winner in India at this year’s TCS World 10K Bengaluru in May – revealed that she would soon end her track career to focus on marathons.“Next year, I want to run my first marathon and so this race is a preparation for that,” said the 2017 world cross country champion and the fastest woman in the international elite field with a personal best of 66:43.

Cheptai’s main rival will be Ethiopia’s Lemlem Hailu, the 2022 world indoor 3000m champion, who will be making her debut over the distance having never run further than four miles before.

10 ways to start running even if you kind of hate it

Runners love to hate their sport. Here’s advice for how to get past the pain and make running more fun.

Are you a runner who hates running?

It turns out, a lot of runners don’t love the actual running part of their sport. Running can conjure up memories of pain and punishment from high school sports. It can feel like a chore. Even avid runners who love the sport have had periods where their motivation wanes. One popular search on Google: “How do you start running when you hate it?”

Brendan Leonard, an outdoor adventure writer who runs ultramarathons, said that when strangers learn he’s a distance runner, they often tell him that they hate running, to which Leonard replies, “I hate running, too, man. It’s not that fun.”

And yet, running is one of the most popular forms of exercise with nearly 8 million people around the world signing up to compete in races each year. Running can be cathartic, and people who do it often feel a sense of accomplishment.

The Washington Post asked readers, “Do you hate running but want to do it anyway?” More than 100 people responded with stories of their love-hate relationship with running. Here’s their advice.

Go slower. You can even walk sometimes.

You don’t have to go fast. You don’t even have to run the whole time.

Cody Townsend, a 39-year-old professional skier, found running boring and painful. His endurance coach, Sam Naney, told him to slow down and alternate jogging for 30 seconds and walking for 30 seconds — a run-walk-run training method popularized by Olympian Jeff Galloway.

Townsend ran-walk-ran for 20 minutes several times a week for about four to six weeks. In the beginning, that meant he was running a 12- to 13-minute mile pace.

“If you can run and have a conversation with someone, then you're at the correct pace,” Townsend said. “And once I learned that, that’s what was the key catalyst to improving and then learning to love running.”

Expect the struggle. Embrace the boredom.

The struggle of running is a shared experience with every other runner, from beginner to elite marathoner.

In his book, “I Hate Running and You Can Too: How to Get Started, Keep Going, and Make Sense of an Irrational Passion,” Leonard recommends giving yourself permission to struggle. Running takes time. It requires practice. You need the proper shoes and gear, which can be found at specialty running stores.

Another common refrain from people who don’t like running is that it’s boring. Leonard, 43, agrees. But to him, “Boredom is fertile. It’s a great place to put yourself to actually think, as opposed to something that’s commanding your attention every few seconds.”

Make a game out of it

Mika McDougall, who is married to Christopher McDougall, the best-selling author of “Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen,” realized that she needed extra motivation to run during the frigid winter days of Lancaster County, Pa.

She noticed that in a nearby neighborhood, residents had set up free libraries in their front yards. She started to organize her runs around them. By the end of her runs, she would have a pile of books to take home. She would also drop books off.

“I wanted to vary it up to entertain myself, because you can kind of get into a routine and get bored,” said McDougall, who has since moved to her home state of Hawaii, where the weather is warmer. “It was a fun way to plan the afternoon and get rid of junk around the house.”

Run with a personal coach in your ear

Listening to a running podcast or guided running app during your run is like having a personal coach by your side. You can search for a variety of apps for runners of all levels.

Jess Mullen, 39, an administrative assistant in Philadelphia, says that running is “always a slog.” Listening to the NHS Couch to 5K podcast has helped. The episodes distract her from pain and offer reminders about form and breathing. The podcast is “a completely judgment free, nurturing way into running,” Mullen said.

Mullen’s cousin, 34-year-old Emily Kane, of Philadelphia, runs with Peloton’s guided workouts. “You kind of feel like you’re not by yourself,” she said.

Run with music or entertainment

Music, audio books and podcasts can also serve as entertainment and distraction on a long run. “At low to moderate intensities of running, the reduction in the rates of perceived exertion is around 10 percent” while listening to music, said Costas Karageorghis, a professor at Brunel University in London and author of the book, “Applying Music in Exercise and Sport.”

“It encourages dissociation, which means that runners are not so aware of the fatigue related symptoms from the organs and from the working muscles,” Karageorghis said.

The sweet spot for music tempo is between 120 beats per minute for a low intensity run and 140 beats per minute for a high intensity run.

Look for headphones with “bone conduction technology” and an open-ear design so you can listen to music but still hear traffic and stay aware of your surroundings.

Head to the trails

Trail running allows a change of scenery and an escape into nature. It also gives you “permission to slow down,” said Mike Crowley, 59, of Conshohocken, Pa., who has competed in multiple 100-mile races, including the Eastern States 100 in Waterville, Pa.

“It’s not as monotonous,” Crowley said. “The environment is more appealing and changes through the season. The community of trail runners is very welcoming and a fun group to be a part of.”

The American Trail Running Association (ATRA) lists dozens of trail-running events in the United States every month.

Keep chasing the runner’s high

Not everyone experiences the runner’s high the same way, but research suggests the feeling has to do with endocannabinoids, which are the natural versions of THC and CBD.

“When we say runner’s high, we mean kind of a euphoric effect that some but not all people experience after a bout a physical activity, and also reductions in pain and anxiety and stress,” said Hilary Marusak, an assistant professor of psychiatry and behavioral neurosciences at the Wayne State University School of Medicine. “An acute bout of exercise, whether it’s running or cycling or swimming — or even yoga — was associated with an increase in levels of circulating endocannabinoids.”

Leonard, the outdoor adventure author, starts feeling the runner’s high after 40 to 50 minutes into a run. “It takes a lot of work to get to a point where running is relaxing,” he said.

Practice breathing

A common question beginners ask is how to breathe. Heather Knight Pech, a running coach for McKirdy Trained, said one of the first thing she tells her clients is to slow down their pace.

One breathing exercise Knight Pech recommends to warm up before running is box breathing — inhaling and pausing for three to five seconds before exhaling through the mouth and pausing for three to five seconds. The 60-year-old competitive marathoner practices it before running and going to bed.

While running, Knight Pech suggests inhaling through the nose and mouth but exhaling deeper out of the mouth. The key is slowing it down and avoiding short and shallow breathing. “You do not want to be breathing short,” she said. “And if you are breathing short, that probably means you’re in some sort of stress.”

Find your running community

A number of runners noted that the running community — during training and at race day events — can make running more fun. The Road Runners Club of America offers a comprehensive list of U.S.-based running groups.

Matt Lindner, a 39-year-old Chicago marketing manager, ran high school cross-country and tried to get back into the sport at various points in his adult life with little success. “For me, there was just no point going out on a run when I could sit at a bar and drink beers,” Lindner said.

On a whim, Lindner signed up to run the 2017 Chicago Marathon for charity. He joined the Chicago Area Runners Association, a nonprofit organization with more than 11,000 members. Lindner credits the group for keeping him accountable and reigniting his passion for running.

Pick a fun, weird or quirky race

Running doesn’t have to be all business. In France, runners can sign up for the Marathon du Médoc, a 26.2-mile race through scenic vineyards with over 20 wine-tasting stops along the way. In San Francisco, the Bay to Breakers 12K race routinely draws tens of thousands of participants, many of whom are in costume. Every January, Walt Disney World in Orlando hosts a marathon weekend that includes a 5K, 10K, half-marathon and marathon.

Instead of signing up for a prestigious, big city race, 35-year-old Alex Quevedo of Irvine, Calif., chose the Star Wars Half Marathon in 2015. He wore a Stormtrooper tank top with white shorts for the race.

“There was a casualness to it,” he said. “There was more community.”

Why Your Local Running Store Matters

If you run, you're a runner.

It doesn't matter what pace you run or how long you go, but it does matter where you buy your running shoes.

There are a lot of places to buy running shoes nowadays-at a big sporting goods shop, at a mall chain store, at an online retailer, at a discount website or at a running specialty store. The best way to buy your next pair of running shoes is to walk into your local running specialty shop and spend a half hour trying on shoes with a knowledgeable shoe-fitter who knows how different shoes fit, feel and ride and what models might be best for the size and shape of your feet and the idiosyncrasies of your running gait.

Not only will you be amazed at how the different shoes feel on your feet, but you're bound to feel energized about your own running. It doesn't matter if you're a young, fast runner, someone who's been jogging forever, a middle-aged back-of-the-packer or a complete newbie to this thing we all love to do almost every day.

That includes Gina Kutz, a Fitchburg, Wisconsin, resident, who decided to go all-in during the peak of the COVID-19 pandemic in the spring of 2020 because she needed to exercise at a time when gyms were closed.

She admits she didn't know anything about running shoes when she walked into a locally owned Fleet Feet store and was fitted for her first pair of running shoes by store owner Jessica Anderson. Kutz learned why some runners need more support and stability from their shoes, why it's best to have a different pair of shoes to run trails or speedier workouts and that most shoes have a lifespan of 300 to 400 miles.

"At that point, I wasn't a runner, so I needed all the help I could get," Kutz recalls. "I was intimidated going into the store the first time, but Jessica made me feel welcome and calm. She not only helped me find my first real pair of running shoes, but helped me start my journey as a runner."

Kutz has since run a marathon, two half marathons and more than a dozen 5ks. She's been back to her local running shop to buy more shoes, sports bras, running apparel and accessories. The more she visited, the more she realized it was less about the gear and more about the vibe.

"It's one of those places you walk into and you're immediately inspired," Kutz says. "It's not about buying stuff, but you just feel good about being around active runners and people who are there to help you with whatever you need."

America's Best Running Stores

Last month, the 50 Best Running Stores in America were announced by a running industry organization that puts on The Running Event trade show in Austin, Texas, every fall. The winning stores will be honored at an industry celebration on December 1, when the 2022 Running Store of the Year will be announced.

"Our team evaluated hundreds of store submissions and had the pleasure of learning about the races, clubs, charitable efforts, employees, and overall culture that make each run specialty shop a true force for good," said Christina Henderson, executive director of The Running Event. "The industry is comprised of extremely passionate and dedicated retailers, and our team knows there are many incredible stores not represented on the list. These winning stores have proven commitment to their customers, employees, community, and growth of the sport that brings us together: running."

The roughly 900 running specialty shops around the U.S. have been the lifeblood of the sport for recreational running for more than 40 years, providing a sense of community and spreading their knowledge and passion to all levels of runners. Yes, many have had a runner-geek quirkiness to them, but the expert shoe-fitters are there to help every runner find their next pair of running shoes.

You can buy bread, milk, vegetables and ground beef at a chain superstore and your local gas station, but you're probably better off going to a bakery, a butcher shop or traditional grocery store for those items. If you're looking for quality and service, you get what you pay for, and the expert shoe-fitting and customer service (not to mention the running smarts, inspiration and encouragement) you'll get at a running specialty store far outweigh the benefits of buying shoes at a discount and getting them shipped free to your doorstep two days later.

"If you don't have a good fit, you don't have anything," said Kris Hartner, owner of Naperville Running Company in suburban Chicago, which has won the Running Store of the Year honors twice. "It's an individual process because every shoe brand and model will fit slightly differently. The best way to find out what works is to try on several models."

In addition to knowledgeable and personal shoe-fitting service, most running stores offer some type of running gait analysis, a great range of models than most online sites, mall shops or big box stores, plus apparel and accessories and loads of inspiration, too.

Big Things Come in Small Stores

Small, independent running shops have always been the heart and soul of running. They're all about community; not only do they support and encourage local runners, but they also assist local schools, races and training programs. Plus, most can point you to local medical professional who can properly diagnose any running-related aches and pains you might have quickly and effectively.

Those are all of the things that Josh and Kara Levinson focused on as they developed the collection of Charm City Run running specialty stores in Maryland and made it one of the running industry's biggest success stories of the past two decades. They opened their first community-based shop in Timonium north of Baltimore in 2002 and saw it thrive based on good customer service and a friendly local vibe.

They replicated that experience and opened new shops around the state with great success, earning national recognition as the Running Store of the Year in 2016. When the Covid-19 pandemic hit, they adapted with improved online sales that allowed them to impart their shoe-fitting expertise, local knowledge and top-level customer service, not to mention free home delivery.

As the pandemic waned, the noticeable increase in recreational running was apparent and the store thrived - a testament to the community connections the stores and its staff had worked so hard to build for years, but also because of how much effort they gave to their local community when adversity struck.

"There was a huge uptick in business," Levinson said. "It was partly that we were offering more to our customers, but I think people really doubled down on local. Nobody wants to see a lot of local businesses go away, but it's not easy to survive. Local stores aren't just going to stay around. They need to be supported. I am proud of our employees and that we have persevered."

I Run With Nothing But Coffee In My Stomach. Is That Destroying My Insides?

Question: I run super early in the morning and only slug a cup of caffeinated coffee before my run. No food. Is that bad for my stomach?

Caffeine is a hot topic in the world of sports nutrition, and there has been so much research in the recent past about its benefits on exercise and performance. Caffeine is a natural stimulant and can be an effective performance enhancer when consumed by athletes in low to moderate dosages. For both strength and endurance athletes, it may increase muscular strength and power, increase aerobic endurance, increase jumping, sprinting and throwing performance, and enhance alertness. It can also spare glycogen sources, allowing your body to utilize fat as its main fuel source. 

But, before we get into running with caffeine, what does drinking a cup of coffee on an empty stomach do? Let's talk about that. 

If you're like me, that cup of coffee in the morning jumpstarts your day, in more ways than one. Research has shown that caffeine may stimulate your urge to poop by increasing contractions in your intestines and anal spinchter. These contractions make your digestive tract more active by pushing contents towards your rectum. Caffeine also raises the production of hormones  cholecystokinin and gastrin, which have been linked to increased colon activity. 

Okay, so we know that coffee may increase your likelihood to poop. Great. But does that mean it is harming your digestive tract at the same time?  

The Bitter Truth

Research shows that the bitterness of coffee may be the thing that stimulates the production of stomach acid. Many people believe that this increase in stomach acid can irritate your stomach and cause heartburn, ulcers, nausea, acid reflux, and indigestion.

Some people believe that drinking coffee on an empty stomach can further exacerbate these problems since there is no food in the stomach to help prevent the acid from harming your stomach lining. 

However, other research debunks these myths and has shown that the increase in stomach acid doesn't actually appear to cause digestive issues for most people, regardless of whether you drink it on an empty stomach. 

So what to do? 

First, it's important to pay extra attention to how your body responds to drinking coffee on an empty stomach. While there's no strong correlation between coffee and digestive issues, that doesn't mean that you may not experience these issues. Caffeine affects everyone differently. Some people may even benefit from adding milk to their coffee, as milk helps to increase the pH level, making it less acidic. If you experience stomach discomfort or digestion issues, try pairing your morning cup of joe with some food or a little milk, to see if that helps relieve some of your symptoms. Eating in the morning can be a challenge for some people, so I encourage you to find something that is simple and sounds good, like a piece of toast with nut butter or even last night's leftover pasta. 

And this brings me to the most important part: drinking only coffee and not eating before your run. 

Should You Run Fasted?

This can be considered fasted running, which involves running on an empty stomach in a depleted state. I am not a fan of fasted running, and I am not afraid to say that loud and clear for all the world to know. Because many people prefer to run in the morning, many runners might be running fasted, even if by  accident. This can be dangerous, as energy deficits and low energy availability can cause major health issues. 

Many studies have found that even moderate depletion can lower performance in training. Not only that, but food restriction can be a slippery slope for our mental health and may lead to the development of other physical health issues down the line, such as disordered eating, increased likelihood of injury, or hormone imbalance. Caffeine can also suppress appetite, too, which is something athletes need to be aware of. It may indirectly lead to energy deficits if athletes are strictly relying on their hunger cues to fuel. 

Remember: Food is fuel. It gives us the energy we need to do the things we love. That's indisputable. Drinking coffee on an empty stomach and then going for a run may not be destroying your insides, but it may destroy your health and performance in the long term, from an energy availability standpoint. 

Drinking coffee on an empty stomach and then going for a run may not be destroying your insides, but it may destroy your health and performance in the long term, from an energy availability standpoint. 

Here's what I recommend: If going on a morning run, pair your coffee with something for breakfast, even if that something is basic - a piece of toast, a small granola bar, a piece of fruit. If you enjoy drinking coffee with milk, you can add some of that, too, to reduce the acidity. 

Pairing a cup of coffee with a carbohydrate-rich breakfast can be a great way to provide a person with all of the energy they need for a run.

As with all things in life, if you enjoy coffee and it doesn't produce any unwanted gastrointestinal distress, then it can be a great part of your morning routine. It may even increase your performance during your morning run. 

Isuzu to release limited-edition Eliud Kipchoge vehicle

he world’s fastest marathoner, Eliud Kipchoge, has teamed up with the Japanese auto company Isuzu to release a limited edition “Eliud Kipchoge 1:59 Isuzu D-Max” double cabin pickup truck in honour of the two-time Olympic champion.The name of the vehicle comes from Kipchoge’s run at the INEOS 1:59 Challenge in Austria on Oct. 12, 2019, where he became the first man in history to run a marathon in under two hours, covering the Vienna course in 1:59:41.

The special limited edition of the vehicle will see a symbolic 159 units produced to celebrate Kipchoge’s achievements. Kipchoge will have the honour of driving out the first of the special edition vehicle bearing plate number 001.

Kipchoge broke his previous (official) marathon world record two weeks ago at the Berlin Marathon, running 2:01:09 to take the win in the German capital.According to Isuzu East Africa managing director Rita Kavashe, the company has seen an increase in market share by 50 per cent with their single-cabin pickup truck in eastern Africa since beginning their partnership with Kipchoge in 2017. “Isuzu embraced me before all these achievements.

They have been with me all this time in training,” Kipchoge said to the Nation.Although the Isuzu D-Max is still under production, proceeds from vehicle sales will support the Eliud Kipchoge Library in his hometown of Kapsisiywa, Kenya.

New York City Marathon: Kenyan Peres Jepchirchir out, Keira D’Amato in

Olympic champion Peres Jepchirchir withdrew from defending her New York City Marathon title on Nov. 6, citing an unspecified injury.

Keira D’Amato, the second-fastest American female marathoner in history, was also added to the field in Friday’s announcement.

Jepchirchir, 29, is the only person to win the Olympic, Boston and New York City Marathons in a career, doing so in a nine-month span in 2021 and 2022. She won New York City last November in 2:22:39, prevailing by five seconds over countrywoman Viola Cheptoo.

D’Amato, a 37-year-old mother of two, broke a 16-year-old American record in the women’s marathon on Jan. 16 by clocking 2:19:12 in Houston. Emily Sisson took the record last Sunday in Chicago in 2:18:29.

D’Amato, who went nearly a decade between competitive races after a middle-distance stint at American University, will make her New York City Marathon debut six weeks after running the Berlin Marathon in 2:21:48.

Elkanah Kibet also withdrew from the Nov. 6 race, a year after he was the top finisher among American male runners in fourth place. Kibet, a lieutenant in the U.S. Army, received orders to report overseas, according to the New York Road Runners.

Other race headliners include: 2018 Boston Marathon winner Des Linden and world champions Gotytom Gebreslase of Ethiopia and Edna Kiplagat of Kenya for the women. And two-time Olympic medalist Galen Rupp, defending champion Albert Korir of Kenya, reigning Boston Marathon champion Evans Chebet, Olympic silver medalist Abdi Nageeye of the Netherlands and 2020 London Marathon winner Shura Kitata for the men.

2021 Boston Marathon champion Diana Kipyokei suspended for doping violations

2021 Boston Marathon Diana Kipyokei, along with another Kenyan athlete, Betty Wilson Lempus (winner of the Harmonie Mutuelle Semi de Paris in September 2021) have been provisionally suspended for doping violations, including testing positive for prohibited substances and for tampering or attempting to tamper with the investigation.

Kipyokei tested positive for a metabolite of triamcinolone acetonide on Oct. 11, 2021, following her victory at Boston. Lempus tested positive for the same drug after her race in Paris on Sept. 5, but was initially cleared, based on her explanation for the positive test.

She has now been charged with providing false information.

Triamcinolone acetonide is prohibited under WADA’s category S9: glucocorticoids. In a press release, the Athletics Integrity Unit explains that glucocorticoids are sometimes used for therapeutic purposes but are prohibited in competition because they may enhance performance; athletes who test positive who cannot produce a therapeutic use exemption (TUE) are guilty of a doping violation and subject to suspension.

The press release goes on to state that 10 Kenyan athletes have tested positive for this substance between 2021 and 2022–a marked increase from previous years, including yesterday’s announcement of the suspension of Sierre Zinal winner Mark Kangogo for three years. 

Africa’s only Gold Label Marathon, Cape Town Marathon is this Sunday

Catch all the action from the Cape Town Marathon, Africa’s only Gold Label Marathon, on SuperSport this Sunday morning, with a stellar cast giving you their insights all the way through.

Tune in to SS Variety 4 from 6am on Sunday, October 16, where the likes of Thato Moeng, Bruce Fordyce, Gerda Steyn, Mosibodi Whitehead, and Cuan Walker will guide you from start to finish and break down every aspect of the race.

Defending champion Steven Mokoka and debutant Jenet Mbhele will spearhead the South African challenge for glory but will face stiff competition from their counterparts.

2021 runner-up Gebru Redahgne, from Ethiopia, will renew his rivalry with Mokoka at the front of the pack but Sibusiso Nzima, returning from an injury, will be hoping to make a successful comeback by at least claiming the final podium place, if not challenge the favourites for the win.

Mbhele’s title credentials will be put to the test by Peninsula Marathon winner Stella Marais, while Ethiopia’s Mereset Dinke will fancy her chances of mounting a challenge having set her marathon PB in Valencia at the end of 2021.

Ethiopians Dibaba and Ayana set for marathon debuts

Ethiopia’s world record-breaking duo step into the unknown by tackling 26.2 miles in Amsterdam on Sunday

Genzebe Dibaba and Almaz Ayana have earned their reputation on the track as world record-breaking endurance runners but on Sunday the Ethiopian duo make their marathon debut in Amsterdam.

Dibaba, 31, holds the world record for 1500m with 3:50.07 set in Monaco in 2015 but has also broken world records indoors at the mile, two miles, 2000m, 3000m and 5000m.

The furthest she has ever raced in 13.1 miles but she clocked a fast 65:18 when winning in Valencia in 2020. It was the fastest half-marathon debut by a woman in history at the time, but she has raced very sparingly since.

Ayana has also not raced much lately but at her peak in 2016 she won the Olympic 10,000m title in a world record of 29:17.45. The 30-year-old’s half-marathon best is 67:10 when placing third at the Great North Run last month.

Speaking at the pre-event press conference at the city’s Vondelpark this week, Dibaba said: “I am going for a good time and a good position,” whereas Ayana looked similarly confident, saying simply: “I’m going to do well.”

The flat and fast course that winds around the Dutch city is known for producing fast times with the course records held by Tamirat Tola with 2:03:39 and Angela Tanui with 2:17:57 – both of which were set last year.

This year’s leading athletes in the men’s field are Cybrian Kotut and Lemi Berhanu. The former has won marathons in Hamburg, Paris and Florence and has a best of 2:04:47, whereas Berhanu run a best of 2:04:33 from Dubai in 2016 and he won the Boston Marathon in the same year.

The race for the Dutch title will be competitive, meanwhile, between Khalid Choukoud and Richard Douma in the men’s race and Jacelyn Gruppen and Eva van Zoonen for the women’s title.

The event is streamed on the event website and for UK viewers is being shown on Eurosport and Discovery+ channels.

Thousands of Kenyan runners dream about becoming a professional runner but most can not find the support needed to make it happen. Their conditioning fades as does their dream.

Most Kenyans under the age of 25 or so who run seriously are not doing it as recreation or for health reasons, they run because they think they have the ability to be a professional runner.  A career where they can win enough prize money to provide for themselves and their family.

In the United States most runners of all ages run for recreation and or for health reasons.  Most Americans do not even know a runner can make a living, a very good living from running races. The sport of professional running did not start until 1986 officially.   

There are as many as 80,000 Kenyans who feel they have the talent to make it as a pro runner.  Some have made it but most have not.  Many feel they have the talent to become the next Eliud Kipchoge, the most well-known marathoner in history.

(First photo) Some of over 100 athletes who have trained at KATA since 2019.  Charles (red shirt) is one of the top 60-69 runner in all of Kenya and has been part of the KATA since the beginning.

Eliud is their hero, and everyone knows Eliud is earning millions of dollars for his efforts and well deserved too.  He has lowered the world record to 2:01:09 and he thinks he can run even faster. 

The professional sport of running as become very competitive. Gone are the days where a man could run a half marathon in one hour and five minutes or a woman one hour eleven minutes and expect to win the race.    

Maybe these times are still fast enough to win a race that does not offer prize money or very little but not races that pay out several thousand of dollars to their winners.

(Second photo) Coach Joseph going over a recent workout from KATA in Thika.

"There are thousands of Kenyans who want to be the next Kipchoge," says Joseph Ngure, Kenyan Athletics Training Academy in Thika (KATA) head coach.  "They know they have at least some talent.  They know they have the passion. They dream about winning races all the time. 

"But many do not have any support.  Their family may be very poor and have very little money, even for food. Their parents may not even know that professional running is a way for their son or daughter to make a living, in fact a very good living."

The family, however expects their son or daughter to go out and get a job so they can bring home money for food.  Maybe a job on a farm or even in an office building. Yes, this would take care of the immediate issue of not having food and many potential professional runners have no choice but to take this path. 

However, this most likely will make it almost impossible for them to fulfill their real dream.  A much better career than working in the fields on a farm."It takes a lot of training these days to make it as a professional runner," says coach Joseph.  "We train twice daily six days per week.  And our athletes do more than just run 10 miles a day. It is a total program aimed at getting the most from the runner."

"And can you imagine training hungry," says Dan Sutich a coach from Washington. "It takes a lot of fuel to train to be a world class athlete. Just not going to happen if you are missing meals."

The talented runner needs support to make running their profession.  If their parents can't help, who do they turn too? In most cases there is no one else.  They attempt to do the necessary training (because they know they are talented) on their own and basically eat once in awhile. 

But this is not going to last very long.  And the chances of being discovered is almost impossible. Their shape will start fading away and they will just become another dreamer who never made it.  

Also the type of training necessary to run quality times, burns a lot of calories that need to be replaced. Food they do not have without support. 

If a son or daughter in the United States wants to be a professional soccer player and it is clear they are talented, they most likely would get the support they needed.  They certainly would not be missing meals or going to bed regularly hungry.  

Most parents in the US and in many other countries find a way to support their kids to pursue their passion.  Or there are programs, like schorships offering support. This type of support does exist in Kenya but not for many.

Bob and Catherine Anderson created the Kenyan Athletics Training Academy (KATA) in Thika to help Kenyan runners become professional runners. The 23-room Academy trains, feed and house these runners was opened in 2020.  Training for the location was started in 2019. 

KATA offered the support they were not getting, three meals a day, twice a day training six days a week, a monthly time trial to gauge their fitness level and a clean place to sleep. 

(Third photo) Peter Mwaniki leading one of the monthly KATA Time Trials.  He clocked 29:00.9 for 10k.  Then Oct 2, 2022 he won a half marathon in Italy clocking 1:00:29.  

The Kenyan runner does not pay anything for these services. They are, however required to work 20 hours per week at KATA on things like cleaning, painting, computer work on the website My Best Runs (like posting results, links, etc.) and now operational duties for the KATA Hunger Project. 

KATA also does not take a commission from their prize money if and when this happens.  KATA does not manage runners, finding races and booking their travel.  Managers come to KATA to find talent.

Coach Joseph, KATA's head coach has over 30 years of experience as a AK senior coach.  He is very well respected.  Additionally, he is working on a series of four books called Train the Kenyan Way which will be available over the next six months.

In a short period of time the training programs he has put together at KATA are showing good results.

Eston Mugo checked into KATA 14 months ago.  He had run 36:50 for 10k, not a bad time but not good enough to make it as a pro runner. Eston was getting no support and not able to eat regularly.  He needed support and he contacted KATA. 

With a lot of hard work, Eston has already gotten his 10k time down to 30:04 (during a KATA monthly time trial) and will soon be under 30 minutes.  He could already win many pro races, especially in the US and once he shaves off another minute he will be ready to travel to Europe.

Eston spends his required 20 hours a week mosly on the My Best Runs website.  He has improved his computer skills in doing so and he is teaching other KATA athletes these skills as well. 

Another example of coach Joseph's KATA success, is Peter Mwaniki. Peter's family and even his brother offered him no support.  They did not believe that running could be a profession.  They were poor and could not provide any support.  He had run a 32:30 10k, a very good time for a recreational runner but not for a pro.  Peter sought out KATA for support.  

"After 13 weeks it was clear he was very talented," says KATA manager Florence Kimiti.  "Our 13-week program was not officially established yet but the program had already been born."

KATA asked him to stay and he can for sure call himself a professional runner now.  During the monthly KATA time trial he clocked a 29:00.9 10k at altitude.  A manager picked him up and sent him to Italy to run races.  Most recently he clocked a 1:00:29 half marathon (Oct 2, 2022), setting a new course record while winning by nearly two minutes. 

KATA's new program is called the KATA Hunger Project (just launched August 1, 2022).  The program offers support for runners from poor families for 13-weeks.

For now these runners would come to KATA in Thika for training and support.  At the end of each week, they would be given four kilos of home-grown fresh fruits and vegetables grown on a KATA Fresh Farm.

The number of Kenyans in Need KATA can support will be based on the amount of contributions received by supporters. In addition to runners this program also supports women farmers.

During the 13-week time frame, he or she would be required to do our workouts and run in our monthly KATA time trial. The results along with a story and photos are posted on My Best Runs giving international exposure. These KATA time trials were started Sept, 2021 and have been held monthly without fail.  Most have been 10ks but difference distances and surfaces are being added going forward. 

Obviously in just 13-weeks almost no runners could improve so fast to make it as a pro. However, let say the monthly time trial is 10k, a male runner runs 36 minutes. Four weeks later he runs 32 minutes. And then runs 29:30 four weeks later.

"We know from experience this person has the DNA to become a star. a professional runner," says coach Joseph.

With the exposure he would get through My Best Runs and social media, he most likely will get picked up by a running camp or a manager.  Or KATA will offer to take him or her in.  The runner would have made the big step toward being a professional runner.

Right now the only training location is in Thika at KATA. "However, we will be setting up training at the KATA Fresh Farm about 10k from Embu and other locations," says KATA manager Florence.

In all cases, there will be daily (six days per week) training sessions, a monthly time trial and weekly four kilos of KATA food available for pick up.  Those showing great promise may also be asked to come live, train and eat at KATA in Thika sooner than 90 days.

"We hope this project is going to help a lot of Kenyans," says Bob's wife Catherine. "As one of our supporters wrote, I can not imagine going without food wrote Dan Sutich."  Dan contributed $114.40 to the project.  

Sierre-Zinal champion Mark Kangogo of Kenya receives three-year doping ban

The trail running community has been rocked after the winner of Sierre-Zinal, a mountain race in the Swiss Alps, was slapped with a three-year ban for two prohibited substances (norandrosterone and triamcinolone acetonide). The Athletics Integrity Unit (AIU) has disqualified all of the results from Mark Kangogo of Kenya, dating to Aug. 13 (the date of the race) and Sierre-Zinal has decided to ultimately disqualify Kangogo.

In the past two months, Kangogo has collected victories at Sierre-Zinal and the Jungfrau Marathon, plus finished second at Thyon-Dixense, a 16.35 km trail race also in Switzerland.

The athlete provided an in-competition urine sample at the Sierre-Zinal, World Mountain Running Association (WMRA) World Cup race, held in Switzerland. The sample reported the presence of norandrosterone and triamcinolone acetonide.

Norandrosterone (19-NA) is the principal metabolite of the anabolic steroid nandrolone, which is used to aid recovery from injuries and increase muscle size, strength and power to help them train harder and longer. Triamcinolone acetonide is a steroid to aid muscle recovery and inflammation.

According to his coach, Julien Lyon, Kangogo has been removed from the On-sponsored Milimani Runners team. This team is a project from On that aims to bring trail running culture closer to athletes in Kenya.

Lyon released a statement that Kangogo will be excluded from the team. “There is no excuse and no possible explanation for doping,” says Lyon. “It will take time for us to heal the painful feeling of being betrayed by a training partner, but we will continue to train with the same motivation and determination.”

Sierre-Zinal released a statement Thursday on the disqualification of Kangogo and including a change in the final men’s results of the 2022 edition: “Andreu Blanes (ESP) has officially become the winner of Sierre-Zinal 2022. He won the race in a time of 2:29:19.”

The race also expressed zero tolerance for doping.

As part of the Golden Trail World Series, Sierre-Zinal has implemented the “Quartz” anti-doping program to preserve the health and fairness of all athletes.

Blanes, who came second to Kangogo, and Kilian Jornet, who finished fifth, both took to social media to comment on the issue.

Kangogo, 31, acknowledged the offence, accepted a sanction and waived his right of appeal. His three-year ban will expire on Aug. 13, 2025.

World marathon silver medalist Judith Korir keen to better performance at next year's World Champs

Judith Korir is looking to improve her performance in next year’s edition of the World Championships in Budapest.

The 2019 Venice Marathon champion placed second in 2:18:20 in the last edition of the global show in Oregon, USA. 

She said she identified her major setbacks during the global championships and she has been working on them in readiness for the next year's edition.

“I am looking forward to next year’s World Championships and this time, I want to win gold. I had issues with my speed and endurance. I did not have much experience but so far, I have learned a few ropes. If I get a chance to run any major marathon, I’ll also take it up,” Korir said.

Korir has had a good season which kicked off with a win at the Paris Marathon (2:19:48), a second-place finish at the World Championships, and a fourth-place finish at the London Marathon (2:18:43) this month.

She expressed her excitement about her achievements and said she was happy to end her season on a high.

At the London Marathon, Korir was supposed to be a pacemaker but later joined the elite field at the last minute after Brigid Kosgei withdrew due to an injury.

Korir said she was not really prepared for London but decided to challenge herself.

“I am happy to end my season well and I feel good. In London, I had earlier been assigned the role of pacemaker and I hadn’t trained for the whole marathon. Being my first major, I decided to challenge myself. I believe the race has helped prepare me for other major races ahead,” she said.

The 2020 Izmir Marathon champion added that she looks up to women’s marathon record holder Brigid Kosgei.

“Kosgei is disciplined and she is also a good adviser. She also helps us during training sessions,” she said, adding that her husband who is also her pacemaker, Michael Douglas, and her coach Erick Maiyo have played key roles in her success. 

Korir recalled she started running during her high school days at Mokwo Girls Secondary School. She said when she completed school in 2013, she did not receive enough support and therefore decided to take a break.

She resumed serious training in 2017 at Kaptagat before relocating to the Kapsait Training Camp in 2018 and she has been there to date.

Eliud Kipchoge battles nine world champs for Athlete of the Year Award

Two-time Olympic marathon champion Eliud Kipchoge will battle nine world champions for the men's 2022 World Athlete of the Year Award. The 37-year-old Kipchoge, who is fresh from breaking his own marathon world record, won the 2018 and 2019 awards but also made the final list for the 2020 and 2021 awards.

The winner of the prestigious award in world athletics will be revealed on World Athletics’ social media platforms in early December.

The announcement on Thursday marked the opening of the voting process for the 2022 World Athletes of the Year ahead of the 2022 World Athletics Awards in December.

Olympics 400m hurdles champion Karsten Warholm last year became the first Norwegian to win the Male Athlete of the Year Award, beating four other finalists who included Kipchoge and Olympic 5,000m champion Joshua Cheptegei of Uganda  for the award.

Kipchoge will face world champions Ceh Kristjan (discus) from Slovakia, Brazilian Alison Dos Santos (400m hurdles), the 2020 winner, Swede Mondo Duplantis (pole vault), Moroccan Soufiane El Bakkali (3,000m steeplechase) and American Grant Holloway (110m hurdles).

Others are Norwegian Jakob Ingerbrigtsen (5,000m), Noah Lyles (200m) from United States, Grenada’s Anderson Peters (javelin) and Pedro Pichardo (triple jump) from Portugal.

The athletes were selected by an international panel of athletics experts, comprising representatives from all six continental areas of World Athletics.

“It has been another memorable year for the sport and the nominations reflect some of the standout performances achieved at the World Athletics Championships in Oregon, World Athletics Indoor Championships in Belgrade, one-day meeting circuits and other events around the world,” said a statement from World Athletics.

Kipchoge recaptured the Berlin Marathon title, smashing his own world record by 30 seconds on September 25 in the German capital.

The 2016 and 2020 Olympic marathon champion clocked 2:01:09 to win, beating his previous world record time of 2:01:39 set when winning in Berlin in 2018.

Kipchoge had on March 6 this year won the Tokyo Marathon in a course record time of 2:02:40, beating the newly crowned London Marathon champion Amos Kipruto to second place in 2:03:13.

Kenya's Olympic and world 1,500m champion Faith Chepng'etich was on Wednesday named among the 10 nominees for the female 2022 World Athlete of the Year award.

Kipchoge is the only other Kenyan male to win the award besides 800m world record holder David Rudisha, who claimed it in 2010.

No Kenyan woman has won the award.

A three-way voting process will determine the finalists.

The voting process closes on October 31.

The World Athletics Council and the World Athletics Family will cast their votes by email, while fans can vote online via the World Athletics social media platforms.

Individual graphics for each nominee will be posted on Facebook, Twitter, Instagram and YouTube this week; a 'like' on Facebook, Instagram and YouTube or a retweet on Twitter will count as one vote.

The World Athletics Council’s vote will count for 50 percent of the result, while the World Athletics Family’s votes and the public votes will each count for 25 per cent of the final result.

Voting for the World Athletes of the Year closes at midnight on October 31. At the conclusion of the voting process, five women and five men finalists will be announced by World Athletics.

Nominees

Kristjan Ceh (Slovakia)

- World discus champion

- Diamond League discus champion, throwing a national record 71.27m on the circuit in Birmingham

- European discus silver medalist

Alison dos Santos (Brazil)

- World 400m hurdles champion

- Diamond League 400m hurdles champion

- Ran a world-leading South American record of 46.29

Mondo Duplantis (Sweden)

- World pole vault champion indoors and outdoors

- Diamond League and European pole vault champion

- Improved his world record to 6.19m and 6.20m indoors, and then 6.21m outdoors

Soufiane El Bakkali (Morocco)

- World 3000m steeplechase champion

- Diamond League 3000m steeplechase champion

- Unbeaten in 2022, running a world-leading 7:58.28 in Rabat

Grant Holloway (USA)

- World 110m hurdles champion

- World indoor 60m hurdles champion

- Diamond League 110m hurdles champion

Jakob Ingebrigtsen (Norway)

- World 5000m champion, world 1500m silver medalist indoors and outdoors

- European 1500m and 5000m champion

- Diamond League 1500m champion in a world-leading 3:29.02

Eliud Kipchoge, (Kenya)

- Improved his world marathon record to 2:01:09

- Berlin Marathon champion

- Tokyo Marathon champion

Noah Lyles (USA)

- World 200m champion

- Diamond League 200m champion

- Ran a world-leading national record of 19.31 to move to third on the world all-time list

Anderson Peters (Grenada)

- World javelin champion

- Commonwealth javelin silver medalist

- Threw a world-leading NACAC record of 93.07m, moving to fifth on the world all-time list

Pedro Pichardo (Portugal)

- World triple jump champion with a world-leading leap of 17.95m

- World indoor triple jump silver medalist

- European triple jump champion.

Kipruto, Chepchirchir to compete at Amsterdam Marathon

Milano Marathon champion Titus Kipruto and the 2019 Sanlam Cape Town Marathon Celestine Chepchirchir have confirmed participation in the Amsterdam Marathon on October 16.

Chepchirchir will be Kenya’s sole representative in the women’s field and she is bound to face stiff competition from top Ethiopian athletes. Chepchirchir is the fastest in the field with a personal best time of 2:20:10 which she ran at this year’s Seoul Marathon to place fourth.

Ethiopians Azmera Gebru, Gebeyanesh Ayele, Sintayehu Tilahun and the 2016 Olympic 10,000m champion Almaz Ayana will also be in the race for top honours. Gebru has a PB of 2:20:48 which she attained when she placed third at the 2019 Amsterdam Marathon.

Ayele and Tilahun have respective PB times of 2:21:22 and 2:22:19 respectively. Ayana will be debuting in the distance after dominating track and half marathon.

Bahrain’s Rose Chelimo is also one of the athletes to watch. Chelimo is the 2017 world marathon champion and also the 2016 Seoul Marathon champion.

The men’s strong field has attracted the 2014 Zurich Marathon champion Lemi Berhanu, Tsegay Getachew and Adeladlew Mamo, all from Ethiopia. Berhanu has a personal best time of  2:04:33, a time he ran to place second at the 2016 Dubai Standard Chartered Marathon.

Getachew kicked off his season with a win at the Riyadh Marathon in 2:06:27 and has a personal best time of 2:05:11. Mamo, who has a PB of  2:05:12 ran to place second at this year’s Zurich Seville Marathon.

Kipruto is the fourth fastest in the field with a personal best time of 2:05:05. Other Kenyans in the field include Cybrian Kotut (2:04:47), Laban Korir (2:05:54), Josphat Boit (2:07:20) and debutants Charles Mneria, Victor Chumo and Bernard Soi.

Sweet and savory rolls: superb on-the-go fuel for runners

These sweet and savory rolls are the ideal grab-and-go snack for runners of any distance, and the perfect portable fuel for athletes heading out for a long day on the trails.

When the authors of the cookbook Feed Zone Portables realized endurance athletes craved nutrient-packed homemade alternatives to gels or bars, they set out to create some simple, delicious and easily portable meals and snacks. Dr. Allen Lim and chef Bijou Thomas combined culinary magic and science to mix up these sweet and savory rolls.

You’ll want to double the recipes–you’re going to be hooked after the first bite.

Ingredients

Basic dough

1 cup warm tap water

1 Tbsp active dry yeast

½ tsp sugar

3 cups all-purpose flour, plus a bit more for rolling dough

2 Tbsp olive oil or butter

1 tsp coarse salt

Pizza rolls

½ batch basic dough

2 Tbsp pizza sauce

1 Tbsp shredded mozzarella

1 Tbsp chopped fresh basil

1 Tbsp chopped prosciutto

olive oil and coarse salt for topping

Cinnamon rolls

½ batch basic dough

4 Tbsp butter, melted

2 Tbsp brown sugar

1 tsp ground cinnamon

1 Tbsp dried currants

melted butter and sugar for topping

Directions

Basic dough

In a large bowl combine water, yeast, and sugar and gently mix. Set aside for about five minutes or until the mixture is foamy.

Stir in 2 1/2 cups flour, 1 tablespoon of the olive oil or butter, and salt. Dough will be sticky.

Transfer dough to a floured surface and knead while adding the remaining half-cup flour in small amounts until you get a consistent, non-sticky, elastic dough.

Coat another large bowl with the remaining olive oil. Place dough in bowl, turning to coat evenly with oil

Cover with a damp cloth and let rise in a warm place until dough has doubled in size, about one hour. If you are not prepping the dough right away, cover it with plastic wrap and store in the fridge.

Sweet and savory rolls

Heat oven to 375 F. Lightly coat a baking pan with nonstick cooking spray or line with parchment paper.

Using a rolling pin or wine bottle, roll out half of the dough into an oblong shape, approximately eight by 12 inches, and just under ¼” thick. Flip it once or twice, stretching the dough from the center outward.

Spread just enough pizza sauce (for pizza rolls) or melted butter (for cinnamon rolls) to lightly cover the dough. Too much gets messy. Top evenly with remaining ingredients.

Roll up the dough lengthwise and gently pinch the edge to seal. Transfer bread roll to the baking sheet. Repeat with the rest of the dough to make the second bread roll.

Lightly brush the top of the roll with melted butter or olive oil. Sprinkle with sugar or salt. Bake for 15 minutes or until the bread is golden.

Cut each roll into 12 small portions.

Banned Ujah blames Amazon supplement for positive drugs test

Banned British sprinter CJ Ujah says a “convenient” £10 supplement bought from Amazon caused him to test positive for two prohibited substances at the Tokyo Olympics.

Ujah has been handed a backdated 22-month ban but cleared of intentionally taking prohibited drugs by the Athletics Integrity Unit (AIU) and World Anti-Doping Agency (Wada). Britain was stripped of its Olympic men’s 4x100m silver medal after he tested positive for Ostarine and S-23 at the 2021 Games.

Speaking to the Guardian, 28-year-old Ujah said he had become “complacent” during the Covid-19 lockdowns.

“During the pandemic I relied a lot on Amazon, rather than using the people and resources around me,” he said. “It was just convenient, with next-day delivery. And I didn’t think anything was wrong with it.”

Ujah said he had been taking the supplement beta alanine for “weeks” before the Olympics, but did not know they were contaminated with trace amounts of Ostarine and S-23. He said his final drugs test before the Olympics was May 2021.

Beta alanine, a naturally occurring amino acid, is legal under Wada rules, but Ostarine and S-23 are selective androgen receptor modulators (Sarms) and the UK Anti-Doping website states Ostarine is a drug designed to have similar effects to testosterone.

“You know what? I wish I had been tested right before the Olympics, so that I never went,” he said. “That way, I would never have put these other three guys, my team-mates, through what they went through as well as myself.”

Ujah apologised to his 4x100m relay team-mates Zharnel Hughes, Richard Kilty and Nethaneel Mitchell-Blake, after Britain was stripped of a medal at a summer or winter Games for only the third time.

His ban is backdated to August 6, 2021 and will end on June 5, 2023, which would permit him to compete at August’s World Championships in Budapest if selected. UK Athletics (UKA) expressed its “extreme disappointment, frustration and sadness” towards the actions of Ujah.

The athlete has said he no longer takes supplements as he bids to “prove himself more than ever”.

“I don’t take anything,” he said. “In the future, I’m going to look to get everything from natural foods. Because I’m scared. I was even scared at one point to take paracetamol. You just become frightened of putting anything in your body.”

AIU head Brett Clothier said: “Taking supplements is risky for athletes as they can be contaminated or even adulterated with prohibited substances. Athletes owe it to their fellow competitors to be 100 per cent certain before putting anything into their body. If there’s the slightest doubt, leave it out.”

Faith Chepng'etich nominated for World Athlete of the Year Award

Olympic and World 1,500m champion Kenya’s Faith Chepng'etich has once again been nominated for the 2022 Women’s World Athlete of the Year Award.

The 28-year-old Faith Chepng’étich will battle nine other top athletes for the coveted award whose winner will be revealed on World Athletics’ social media platforms in early December.

The announcement on Wednesday marked the opening of the voting process for the 2022 World Athletes of the Year ahead of the World Athletics Awards.

Chepngétich is up against world champions Nigeria’s Tobi Amusan (100m hurdles), American Chase Ealey (shot put), 2013 Women’s World Athlete of the Year, Jamaicans Shelly-Ann Fraser-Pryce (100m) and Shericka Jackson (200m) and American Sydney McLaughlin (World 400m hurdles and 4x400m).

Other world champions in the race are the 2020 Women’s World Athlete of the Year, Yulimar Rojas (Triple jump) from Venezuela, Shaunae Miller-Uibo (400m) from Bahamas and Peru’s Kimberly Garcia (20km race walk).

Also in contention is the World Indoor and World High Jump silver medalist  Yaroslava Mahuchikh from Ukraine.  

These athletes were selected by an international panel of athletics experts, comprising representatives from all six continental areas of World Athletics.

“It has been another memorable year for the sport and the nominations reflect some of the standout performances achieved at the World Athletics Championships in Oregon,  World Athletics Indoor Championships in Belgrade, one-day meeting circuits and other events around the world,” noted a statement from World Athletics.

Chepngétich recaptured the world 1,500m tile clocking three minutes and 52.96 seconds on July 18, before going on to win the Monaco leg of the Diamond League in a national record time of 3:50.37, missing the world record by just three tenths of a second.

It was the second fastest time in history of the women’s 1,500m race where Ethiopian Genzebe Dibaba holds the world record of 3:50.07 set in Monaco in 2015.

Chepngétich would retain her Diamonds League Trophy, winning in Zurich in 4:00.44 on September 8.  

Double Olympic champion Elaine Thompson-Herah beat Chepngétich and Tokyo Olympics 10,000m/ 5,000m champion Sifan Hassan from the Netherlands to win last year’s award.

A three-way voting process will determine the finalists. The World Athletics Council and the World Athletics Family will cast their votes by email, while fans can vote online via the World Athletics social media platforms.

Individual graphics for each nominee will be posted on Facebook, Twitter, Instagram and YouTube this week; a 'like' on Facebook, Instagram and YouTube or a retweet on Twitter will count as one vote.

The World Athletics Council’s vote will count for 50 percent of the result, while the World Athletics Family’s votes and the public votes will each count for 25 per cent of the final result.

Voting for the World Athletes of the Year closes at midnight on October 31. At the conclusion of the voting process, five women and five men finalists will be announced by World Athletics.

Nagoya open again to runners worldwide

In 2023 women runners from around the world will once again have the chance to run in the world’s largest women’s marathon: Nagoya Women’s Marathon, Japan. This follows from the easing of Japanese Covid travel restrictions.

The Nagoya Women’s Marathon is pleased to announce the reopening of overseas entries for the 2023 event, scheduled for Sunday, March 12, 2023, in Nagoya, Japan. This is in response to the Japanese government’s decision to lift restrictions on new entries of international tourists as of today, October 11, 2022, after nearly 2.5 years of strict border control due to the Covid-19 pandemic.

Specifically, the visa exemption arrangements, which had been suspended during the pandemic, are resumed, the ban on individual travel (without a travel agency) is lifted, and the daily arrival cap of 50,000 is removed. Although all travelers and returnees, regardless of nationality, will still be required to provide either a certificate of three doses of COVID-19 vaccination or a negative result of a pre-departure COVID-19 test, the country has become dramatically easier to visit for international tourists.

The race organizer welcomes this significant relaxation and hopes that in March next year, the women runners living abroad will be able to come to Japan and run Nagoya’s proud wide streets without worry. The race has been held even during the pandemic, in 2020, 2021, and 2022 without cancellation by scaling back and implementing various infection protection measures. Unfortunately, however, international non-elite runners could only participate in the virtual “Nagoya Women’s Online Marathon” due to the border restrictions on international tourists.

The organizer is delighted to encourage international runners who have wanted to participate in the event in Nagoya over the past three years but were unable to, and runners who have supported the event by running the online marathon instead, to take this opportunity to enter.

The Nagoya Women’s Marathon is a global festival for women runners, dedicated to welcoming all women who love running, from the world’s top female athletes to fun runners and first-time marathon challengers.

All finishers will receive an exclusively designed Tiffany & Co. pendant, handed one-by-one by a member of the Omotenashi (Hospitality) Squad dressed in tuxedos. An online marathon will also be held for those who prefer participating virtually. Applications will be accepted on a first-come, first-served basis until Wednesday, November 30 at 23:59 Japan time, and the capacity for overseas runners is 3,500, including the in-person and virtual races.

Three things to remember during your taper, set yourself up for success with these three race-week tips

It’s race week, and your hardest workouts and long run are now behind you. The bulk of your work is done and it’s now time to relax, feel proud of your progress and focus on your upcoming race. A tapering strategy to gradually reduce their training a week or two before the race is essential for longer races, to get the most out of your performance and make sure your body is rested and ready, come race day. But it can be tricky to know exactly how much to taper and when. Here are three easy things you should remember to master your taper.

1.- Reduce volume

The taper should begin immediately following the last long run on your training schedule, which is normally two weeks before a marathon. Ideally, you should be reducing your running volume by 20 to 30 per cent per week. For example, if you are running 100 km a week, drop your mileage down to 60 to 70 kilometers the week prior, then down to 30 to 40 km the week of the race.

If you are doing strength training sessions, you should cut them way back during your taper. The goal of tapering is to repair your muscles, not break them down by lifting heavy. The last thing you want is to be hurt or tired before your big race.

2.- Rest up

When you run, you strain your muscles. This is especially true when you go for long runs while training for longer races. The adaptations resulting from intense training should be complete by the time you start tapering; the point of running now is just to maintain fitness, not to get fitter. Your body needs time to rest so that your muscles can repair themselves and get stronger.

It’s particularly important to make sure you’re getting adequate sleep, so you are not tired come race day—most of your body’s repair happens while you’re sleeping.

3.- Fuel your body

Ensuring your body is getting enough fuel is often an overlooked part of the tapering process. In the last week before your race, you need to bank more carbs and sodium than you usually consume. How much carbs you need depends on your body and distance, but generally, 200 to 400 grams of carbs per day leading up to a half-marathon or marathon works for most runners.

Enjoy some healthy carbs in the days before your race, like pasta, oatmeal, rice, quinoa and sweet potatoes.

Ethiopia’s Andualem Shiferaw breaks Lisbon course record

Ethiopia’s Andualem Shiferaw broke his own course record at the EDP Lisbon Marathon that was held on Sunday (9th October).

Winner in the last two editions (2019 and 2021, this one with the previous course record of 2:05.52), the 30 year old athlete finished the race in 2:05.43, improving his time by 7 seconds. Haftu Asefa (2:06.33) and Birhan Tesfaye (2:07.04), both also from Ethiopia, completed the podium.

In the women’s race, the Kenyan Bornes Kitur took the top honors cutting the tape in a time of 2:24.17, only 3 seconds shy of the course record. Ethiopia’s Sorome Amente and Buzunesh Gudeta finished second and third, with 2:25.57 and 2:26.01.

Andualem Shiferaw: “I’m happy to win the race for the third time and, also, to break the course record. Lisbon is like a second home for me. The course is good, the weather also. I’m happy to come back here. If the organizers invite me, I’ll come again. I can improve the course record a little more.”

In the 21k, the Luso Half Marathon that started a few hours after the full marathon, the winners were the Kenyan Charles Langat and the Ethiopian Emebet Mamo, both with personal bests.

Langat won in 1:00.44 hours, improving his best time by more than 2 minutes (his best time was 1:02.59). Dinkalen Adane, from Ethiopia, was second, just two seconds away from the winner. In the third place came the Ugandan Isaac Kibet, with 1:01.23.

In the women’s race, Emebet Mamo won in 1:09.35 – another personal record, by 24 seconds – ahead of the Kenyans Ludwina Chepngetich (1:10.31) and Faith Jeptoo (1:10.54).

The men’s winner Charles Langat said: “I was not expecting to win, but I did it. I felt strong in the end and I pushed. We [with Dinkalen Adane] helped each other in the race.”

Ultrarunner Tim Tollefson shares mental health challenges in new film

Tim Tollefson is a celebrated American ultratrail runner with wins at big races like the Javelina Jundred, Lavaredo Ultra Trail 120K and Ultra Trail Australia 100K; in 2017 he was third overall at Ultra Trail du Mont Blanc (UTMB), finishing well under 20 hours.

But then followed a string of failures, including at this year’s UTMB, which went badly from the start, forcing him to drop out about four hours in. (Tollefson went into the race with a positive COVID result.) A new film, What Goes Unsaid, reveals something only those closest to Tollefson knew previously–alongside his many successes and the admiration of his fans, for years Tollefson has been dealing with poor mental health and an eating disorder.

Tollefson, who is sponsored by Coros, had a tough adjustment when his family moved from rural Minnesota to the Auburn, Calif. (the sight of the iconic Western States 100 finish) when he was 10, and he was bullied– for wearing glasses, for his accent and his haircut. He started running in middle school, which helped him feel more accepted.

But it also made him want to be leaner, and more like the other runners’ body types he observed on the team; and since he wasn’t the only one trying to eat less to force his body to conform to an “ideal” body weight, he didn’t realize how insidious and dangerous it could be. 

Tollefson qualified for the 2012 Olympic Marathon trials, but struggled in his brief marathon career, ultimately switching to trail running, which he hoped would bring greater success (and therefore self-acceptance). UTMB represented, in his mind, the acme of achievement in the ultratrail world–and he describes his 2017 podium finish, where he broke 20 hours (along with winner François D’Haene and runner-up Kilian Jornet) as the best race of his career. (He finished third in 2016 also.)

But the euphoria was short-lived. In 2018, he returned to UTMB and DNF’d–and again in 2019 and 2021. In the flim, he reveals that, even during the good years, he would almost be paralyzed with anxiety over being seen by others, and by perfectionism, severe body dysmorphia and obsessive-compulsive disorder (OCD).

Interestingly, this is one of the reasons he was attracted to UTMB: it starts in the evening, and much of the first half of the race takes place in darkness. By the time the sun rises, he has run long enough to feel slightly less bad about being seen. “I feel thin again, because I’ve run for 12 hours,” says Tollefson.

Tollefson says it’s not the running, or the altitude, that strikes fear into his heart–it’s being seen by other runners. He says he has been counting calories since 2003, and he only sought therapy recently. He now recognizes that what he sees when he looks in the mirror is distorted and not real. 

Having grown up in the area and competed at Placer High (where Western States runners finish), Tollefson avoided it until 2021. He admits he was always critical of the race, whose course is not as technical or as spectacular as UTMB’s. Ultimately, he realized he was holding it to an unfair standard–much as he had always done to himself and his body. And he decided to run it.

He finished fifth last year, and as his fans already know, this year he finished, but not without struggling mightily–against dehydration and a powerful urge to quit. He placed 33rd overall, with a time of 20:41:28. “I decided that I wasn’t going to give up on myself,” Tollefson told filmmaker Billy Yang, who was commentating, after finishing. He also felt he owed it to his crew the volunteers and the runners who didn’t make it off the waitlist, to finish. 

He shares his story now in the hope that it will encourage others to do the same. Several female athletes (including Olympic bronze medallist Molly Seidel, trail runner Amelia Boone and steeplchaser Allie Ostrander) have shared their stories, but as Tollefson’s makes clear, eating disorders are not limited to female athletes. (Canadian beer miler Corey Bellemore opened up about his own experience during the pandemic.)

“When other people share things publicly, and I relate or emphathize, it makes me feel less alone,” he says. “I’ve never had the confidence to reach out to those people and say thank you, but I know it has an impact.”

G.O.A.T. Eliud Kipchoge reveals his secret to success

World marathon record holder and Olympic champion Eliud Kipchoge reckons that his secret to longevity is taking sports as a profession and proper planning.

The 37-year-old Kipchoge, who has been running for the last two decades, said that loving athletics as a sport and focusing on his preparations rather than what he will earn from it are what has made him last long.

Kipchoge called on fellow athletes to invest in their careers, available time and earnings wisely, noting that the life span of a sportsperson is short.

“Focusing on preparations and not financial gains first will make an athlete go far,” said Kipchoge.

“I discovered treating sports with respect and like any other well-paying job and career quite early and it has worked for me.”

Kipchoge noted that it is good to have goals, but putting in place working systems enables someone to achieve more.

“It’s always good to have goals but that is not as important as having good systems, Goals solve problems temporarily,” noted Kipchoge.

Kipchoge was speaking on NTV’s live sports show SportOn hosted by Bernard Ndong and James Wokabi on Monday night.

Kipchoge recaptured the Berlin Marathon title, smashing his own world record by 30 seconds on September 25 in the German capital.

It was yet again poetry in motion as Kipchoge clocked 2:01:09 to win, beating his previous world record time of 2:01:39 set when winning in Berlin in 2018.

Kipchoge disclosed that the secret to success wasn’t rocket science, but planning in small bits to success.

“One must remain consistent all through for good results hence no quick fixes,” said Kipchoge, who was received at the Nation Centre by NTV's Head of Broadcasting and Executive Director (Transformation), Monica Ndungú.

Ndungú was accompanied by Nation Media Group Managing Editor (Sports), Elias Makori and Head of Marketing, Philbert Mdindi.

Kipchoge noted that embracing professionalism always defines a professional athlete from an amateur.

“A professional will plan and follow his program to the later but an amateur is full of life, running up-and-down aimlessly, “said Kipchoge, adding that is what keeps him going is his love for running.

“I feel satisfied and the urge to do more when I know I have inspired someone or a generation. What I see on my social media platforms by people embracing what I am doing across the world drives the hunger in me,” said Kipchoge.

An ardent reader, Kipchoge disclose that what inspired him before heading to Berlin was the book “The Practice of Groundedness: A Transformative Path to Success That Feeds--Not Crushes--Your Soul’ by Brad Stulberg, an internationally known expert on human performance, well-being, and sustainable success.

“I succeeded in most cases when I discovered the secret to reading.  Success is approached from different angles.

“I read 20 pages a day in a book and that is three books a month. To get to learn a lot and be more knowledgeable when you read books,” said Kipchoge, who reads after training at 5pm.

Kipchoge, whose favourite meal is maize meal (ugali) and any traditional vegetables, also loves listening to US Pop star Kelly Clarkson's music especially –Stronger ( What doesn’t  kill you, makes you stronger).

With the world celebrating World Mental Health Day on Monday, Kipchoge noted that sportsmen and women who win easily have good mental health.

“Matches and races are won mentally and not the training invested,” said Kipchoge, adding that his most successful race was when he broke the two hour mark, running 1:59:41 during the INEOS 1:59 Challenge at Prater Hauptallee, Wien course in Austria on October 12, 2019.

However, the time wasn’t recognized as a world record because it wasn't conducted under regular conditions.

“That race was not only critical to me but human nature. I made history as the first man to run a marathon under two hours,” said Kipchoge. “I know someone might in future run in a normal; event but I am glad to be the first one to run under any conditions and that has inspired many.”

Kipchoge said his record-breaking feat in Berlin has finally settled.

“I am happy that I have continued to inspire many. I think I could have run under two hours if the pacesetters went up to the 30km mark,” said Kipchoge, adding that he knew he would break his own record when he looked at the splits time after 25km and 30 km.   

However, Kipcgohe wondered why people are focused on whether he will run under two hours in a normal race soon.

"I don't understand why people are asking that when I did it at the Ineos Challenge," said Kipchoge in a laughter.

Kipchoge advised fellow sportsmen and women to desist from doping saying that besides ruining their reputation, they are putting their health in grave danger.

"You better be slow and sure and succeed. I appeal to the young generation to train well  and love sports. It will treat them well," said Kipchoge.

He will on Tuesday be hosted for a media breakfast by Isuzu East Africa in Nairobi.

2023 Missoula Marathon to Include Prize Money for Non-Binary Participants

The Missoula Marathon is honoring National Coming Out Day by celebrating the LGBTQ+ community

Missoula, MT. The Missoula Marathon, organized by the nonprofit Run Wild Missoula, has long been a leader in celebrating and welcoming the LBGTQ+ community. In 2023, race organizers will back up their commitment to gender inclusion by offering equal prize money for winners of male, female, and non-binary gender divisions. In addition, race organizers are actively working with local and LGBTQ+ community members to ensure the event is inclusive for runners of all gender identities and expressions.

The Missoula Marathon first offered the non-binary gender category in 2022, welcoming all participants to the start line on race day. For 2023, the race is offering prize money for all gender category winners as well as awards for all age group winners.

“Run Wild Missoula and the Missoula Marathon care deeply about all members of our running community,” said Trisha Drobeck, Race Director for the Missoula Marathon. “Our goal is to make all participants feel welcomed, safe, respected, and included.”

The 2023 Missoula Marathon race weekend will be held June 23-25 in Missoula, Montana. Events include the Missoula Marathon, Missoula Half Marathon, Tony Banovich 5k, and the free Missoula Marathon Beer Run. All events will be open to runners of all gender identities.

The Missoula Marathon is the brainchild of a group of local, dedicated members of Run Wild Missoula who want to share the area’s beauty and Missoula’s unique feel with runners from all over.  Run Wild Missoula is a non-profit, 501(c)3 running club with the mission to promote and support running and walking for people of all ages, abilities and backgrounds.  The Missoula Marathon has regularly been named as one of America’s Best Races by the likes of Runner’s World, The BibRave 100, and RaceRaves.