Running News Daily

Thousands of London Marathon runners to face disruption due to train strikes

Thousands of London Marathon runners are expected to have their journeys disrupted by train strikes next weekend.

Asked announced  on Tuesday that train drivers at 12 companies across the country will walk off the job on October 1 and 5 over a pay dispute.

They will be joined by RMT union members, including conductors, train cleaners and station staff and Network Rail’s signallers and maintenance teams, in their national rail strike on October 1.

People travelling to the London Marathon on Sunday October 2 will be affected, as the 24-hour strikes have a knock-on effect the following day. There will be no services between 7 and 7.30am, Greater Anglia has warned.

Last year around 40,000 people ran the event in person and 40,000 virtually.

This nutritious pizza is fuel for the fastest, you might not be able to run as quickly as Kilian Jornet and Emelie Forsberg, but you can definitely eat like them

Power-ultrarunning couple Kilian Jornet and Emelie Forsberg have it all–glorious mountain miles to run surrounding their home in Norway, the launch of athletic brand NNormal, and delectable home-cooked meals baked from their small family farm. While Jornet recently won both Hardrock 100 and UTMB, Forsberg is an accomplished athlete herself and details her running journey in her book Skyrunner.

Forsberg is also the co-founder of Moonvalley, a plant-based sports nutrition company, with fellow pro runners Ida Nilsson and Mimmi Kotka. Forsberg has a simple pizza recipe that is so easy and versatile you’ll want to have it on a weekly rotation.

Homemade pizza is a family favourite at my house. Since our kids were little, my husband and I have taken turns whipping up a batch of pizza dough, pulling out whatever vegetables we find in the fridge and letting everyone create their own masterpieces. The best part about pizza is that it’s easy to cater to everyone’s unique tastes–try a double batch of dough or split this recipe into four for individual pies.

Emelie Forsberg’s ‘Fast Food’ Veggie Pizza

Ingredients (makes two pizzas)

Dough:

2 1/4 cups almond flour (since there is no yeast in this recipe, Forsberg suggests any type of flour without wheat, including corn, coconut, chickpea, or a combo)

3/4 cup water

1/2 tsp salt

1/2 tsp garlic powder

1/2 tsp baking powder

1 Tbsp vegetable oil

Toppings:

assorted veggies of choice (mushrooms, beets, eggplant, tomato)

tomato sauce

cheese (can use vegan)

arugula for topping

Directions

Mix all the dough ingredients together well. Roll out the dough on some parchment paper and pre-bake it for 5 mins at 225 C (440 F).

While the dough is pre-baking, start chopping your veggies. Forsberg says she throws in what she has at home, and if she’s in a hurry will simply use plain store-bought tomato sauce.

Add tomato sauce, veggies, and your choice of cheese, and pop back in the oven at 220 C for approx 10 more minutes. Top with arugula and enjoy.

What are progression runs?

Progression runs are a worthy addition to a runner’s training arsenal, especially if you’re building up to a pace or returning from an injury.

The concept is simple. Start easy, speed up as you go along and then finish fast.

Correctly done, a progression run can provide an excellent training stimulus with less stress than a full tempo run, and it doesn’t have to be one of the main runs in your training schedule either.

It can be a lighter workout or just a way to test those legs on days in between key sessions.

Building up from a relaxed starting pace, and as the run continues, bit by bit, you edge closer to your intended goal speed.

The longer warm up and build up should leave your legs already a little taxed when you come to the meaty section of the run, but unlike intervals, this isn’t the result of multiple hard running blocks.

Building up to a pace

So you want to test your training progress or maybe you want to see how the legs respond to race pace?

The more this stimulus feels like race day, the better. But rather than running a full distance at your intended pace or just doing intervals on fresh legs, you build up to the speed over a few miles, and then importantly, aim to hold it.

Starting easy, and then progressing to a steady effort before a faster finish can be more difficult than simply doing a warm-up followed by intervals or a tempo run.

It can teach you to work on tired legs in the second half of a race, which is a good time for visualising that push for the finish.

Coming back from an injury

Equally progression runs can be beneficial for those coming back from injury. The extended warm up and build up of speed gets the muscles and joints ready for the higher intensity to come.

Coming back from injury is always difficult. If any issues are lingering then a progression run might highlight them before you run too fast.

When you’re building up to six-minute miles, but the legs start complaining at 6:30s then you can back off to limit any damage done.

Jumping straight into six-minute miling in that situation could result in injuries reappearing and damage the progress of your rehabilitation.

A common mistake for runners to make though is to start the progression aspect of the run too soon. You mustn’t underestimate the added difficulty compared to a straight up tempo effort.

If you don’t have the extra gears to move up into, then you’ll find yourself at top speed halfway through. That’s not fun.

Starting a bit easier allows the body to warm up correctly, keeps the steady section of the progression comfortable, and importantly means you completed the session successfully.

Types of progression runs

Progression running can be as simple or complicated as you like.

Personally, as long as the progression element is in there, set paces aren’t something I would prescribe someone I coach. This is especially true if you are running on undulating roads or trail.

An added benefit of not setting a pace is that it can encourage a runner to think a little more about their effort levels.

Treadmillin’

The main reason for doing a progression run on a treadmill is to alleviate the boredom of the ‘dreadmill’.

I find the monotony of indoor running lessens if you keep increasing the speed with every kilometre (or other set distance or time) until you fall off the back – but be careful.

A treadmill is useful for regulating those early paces and ensuring you get the right speed at the top end too. And it turns out a little computer is better at judging that pace than the human brain.

If you tell a runner to hit X pace at the start most will start out 20 seconds too quick then slow down.

Progressing the progression

The easiest way to segregate a progression run is by time. Simple go for 15/15/15 minutes or 30/10/10 with each section faster than the previous one.

You can get overcomplicated and do 1.3km at 10.3kph, 2.17 mile at 11.96kph and 3000m at half marathon pace but why make your head hurt?

Maybe on a treadmill a km/h increase every kilometre might work nicely. In the great outdoors though, such delicate pace increases aren’t practical.

Easy, steady, and then maybe marathon pace or tempo pace allows for a bit of flexibility.

Start nice and comfortable, especially the first time. There’s nothing worse than getting through 15 minutes easy, 15 minutes steady and then finding out you haven’t another gear.

You also don’t want to do a reverse progression or regression run. This is an amateur move where you start as fast as possible and then slow down.

Not an easy session

For some, especially when paced poorly, progression runs can be one of the toughest to master.

However, done correctly, this type of run can be a good session when easing back into training, testing a niggle for the first time after injury or trying out a faster pace.

It’s also worth being aware that you may already be doing progression runs unintentionally. Many of us will warm up on an easy run and, when endorphins are flowing, push the pace to finish. So don’t underestimate the training stress when you do this.

Broken mile repeats to negative-split training for your upcoming half-marathon

When training for a half-marathon, longer interval workouts are essential to developing your top-end speed. One-mile repeats are a combination of speed and endurance, two things needed in a half-marathon, and are often prescribed by coaches to help raise your aerobic threshold. But these repeats can feel long and tedious, especially if they are in your training plan every two weeks.

Instead of doing one-mile repeats, try this broken-mile workout designed to help you negative-split your next half marathon.

The workout

Four to six reps of 1,000m, 30 seconds jog rest, 600m with 2 minutes stand or slow jog rest between reps.

Start with 10 to 15 minutes of warm-up and dynamic activation.

The strategy behind the workout is to do the 1,000m (or 1K) at your goal half-marathon pace, take a short rest, then 600m at a faster yet comfortable pace. You want to negative-split the rep, with your final 600m to be at a faster pace than your first 1,000m.

Between reps, jog slowly for two minutes or take standing rest. End the workout with 10 to 20 minutes of cool-down jogging.

Training for a negative split teaches you how to manage your energy and pace yourself properly. If you can complete six reps at your goal pace for the 1,000m reps, you should have no problem sticking to pace through the 10K in your half-marathon, making sure you don’t blow up during the second half.

Negative splitting takes a lot of discipline, and practising it in training can help you build up confidence in the second half of the race.

Hong Kong Marathon rescheduled for February next year

The Standard Chartered Hong Kong Marathon has been rescheduled to February next year, the organizer announced on Tuesday, days after canceling the race amid ongoing Covid-19 restrictions in the city.

“The Hong Kong Association of Athletics Affiliates (HKAAA) announced today… that it has received the Government’s full support to actively plan the staging of the 25th Standard Chartered Hong Kong Marathon on Sunday, 12 February 2023,” a press statement by the organizer read.

Last Friday, the HKAAA said the sporting event would not go ahead in November as planned, citing “insufficient time for runners and relevant stakeholders to adequately prepare for the race.” Organizers said they had yet to receive approval from the government with only two months remaining.

Commissioner for Sports Yeung Tak-keung questioned the group’s reason on Monday, saying the 2021 race was also approved with only two months to go.

He said the government had been in close contact with the organizer and provided help as best as it could. Yeung at that time said the HKAAA did not consider postponing the race, even there was an available slot in February.

Rescheduling

The HKAAA on Tuesday, however, reversed course, hours after Chief Executive John Lee had expressed disappointment over the axing of the popular sports event.

“Our position is very clear, we are very supportive and we want both sides to work towards the goal of making it happen,” Lee said during his weekly press briefing. “[I]t is both [in] the organiser’s interest, and Hong Kong government’s interest and the community’s interest for these things to happen. So I want that common will to be developed for the good of Hong Kong.”

Further details were yet to be announced by the HKAAA, but it promised to “strictly adhere to and implement all necessary anti-pandemic measures,” and work closely with relevant government departments.

Covid concerns

Several sporting events have been canceled or relocated due to Hong Kong’s strict Covid-19 measures, with all incoming travelers required to undergo three days of hotel quarantine and four days of “medical surveillance.” The city also maintains a four-person public gathering limit and an outdoor mask mandate.

Blaming the stringent quarantine rules, the organizers of the 2023 World Dragon Boat Racing Championships abandoned Hong Kong for Thailand on Sunday. The previous day, the Oxfam Trailwalker event was also called off.

Lee on Tuesday said the government would review the pandemic situation and make necessary adjustments to the quarantine policy, with an announcement to follow “as soon as possible.” Experts have called for measures such as mandatory hotel quarantine to be scrapped so that Hong Kong can begin to return to normalcy.

Hong Kong has reported a total of 1.71 million Covid-19 infections and 9,901 related deaths since the pandemic began.

Here’s how to get mountain-running legs, even if you live in the flats

Those of us who live in prairie provinces are familiar with the dilemma of trying to fit some form of hill workout into our schedule. A mountain race sounds glorious (and the vert is definitely real), but how do you get your legs in shape to tackle steep climbs and downhill running? Here are three ways to nail the fitness that will take you up to the peaks with ease, even if you live hours away from any hilly terrain.

Become friends with stairs

Stairs can be an incredibly effective tool for runners, even if you don’t have mountains in your plans. When you push off each stair, it’s a form of explosive or plyometric training. This builds strength and power, increasing the ability of your muscles and joints to react upon landing. A set of bleachers can be a veritable playground for a runner, with a wide variety of workouts that can be done. Try this ladder stair workout to get started.

Pyramid stair workout

Warmup: 10 to 15 minutes easy running on flat ground

Workout: Run up and down stairs or bleachers for two minutes, rest for 30 to 60 seconds

Run up and down stairs or bleachers for three minutes, rest for 30 to 60 seconds

Run up and down stairs or bleachers for four minutes, rest for 30 to 60 seconds

Run up and down stairs or bleachers for three minutes, rest for 30 to 60 seconds

Run up and down stairs or bleachers for two minutes, rest for 30 to 60 seconds

Cooldown: 10 to 15 minutes easy running on flat ground

Build functional strength

Functional strength training will help your legs propel you up the ascents, and will help you maintain efficient form even when you’re feeling tired. Body-weight exercises are perfect for building mountain legs–you don’t need a gym membership or access to fancy equipment. This 3-minute routine by coach and author David Roche will have you ready to tackle the climbs and descents of a hilly race.

“The burn should feel somewhat similar to the screaming quads of steep climbs,” says Roche. He suggests adding it to your routine twice a week, on hard workout days (speedwork, or after a long run), so that you get the maximum recovery benefits the day after. Note that even though you’re only adding three minutes of leg-strengthening to your routine, if you don’t normally do drills like these, you will probably feel quite sore afterward the first few times.

Embrace the treadmill

Treadmill-incline workouts can be a fantastic go-to to build climbing strength and bolster confidence. You can mimic hill sprints, or longer, rolling hill runs on a treadmill with just the press of a button. Try this hill repeat workout to start off.

Treadmill hill repeats

This workout mimics a traditional workout of shorter hill repeats. If you’re new to hill repeats, start your incline at four to five per cent, but more experienced runners can up the incline to six to eight per cent.

Warmup: 10 to 15 minutes easy running

Workout: Six x 60 to 90 seconds at 5K to 10K pace with three minutes of recovery between each one (easy running). If you choose the shorter sprints, aim for the 5K pace, and try to hit your 10K pace if you’re doing the longer sprints.

Cooldown: 10 minutes easy running

Remember to follow a hill session with an easy running or recovery day.

Moses Kibet wins Sydney marathon in record time on Australian soil

Kenyan Moses Kibet has claimed a historic victory in the Sydney marathon as the top three finishers all bettered the previous fastest time on Australian soil.

Kibet clocked a winning time of two hours, seven minutes and three seconds on Sunday, crossing the line just two seconds ahead of countryman Cosmas Matolo.

Ethiopian Chalu Deso Gelmisa – the victor in the Paris marathon earlier this year – was third in 2:07:08.

The three Africans smashed the Australian all-comers record of 2:07:50 set by Japan’s Yuta Shitara on the Gold Coast in 2019.

Ethiopia’s Tigist Girma Getachew won the women’s marathon in 2:25:10 ahead of compatriot Letebrhan Haylay Gebreslasea and Eritrea’s Nazret Weldu Gebrehiwet.

Jun Hiromichi won the men’s wheelchair marathon in 1:52.47, with Australian Richard Colman second in 1:53:28.

Australian Sinead Diver – who was a creditable 10th in the marathon at last year’s Tokyo Olympics – claimed victory in the women’s half-marathon at the Sydney Running Festival in a course record of 1:13:07.

Diver was also fifth in last month’s Birmingham Commonwealth Games marathon which was won by countrywoman Jess Stenson.

The Sydney marathon is in the first year of a three-year candidacy to join the prestigious World Marathon Majors.

Kipchoge underlines Paris 2024 ambition, says world record could be broken in Berlin

Marathon world record-holder Eliud Kipchoge has hinted he might break that mark when he runs his sixth Berlin Marathon next Sunday (September 25) - and has also renewed his vow to seek a record third Olympic title at Paris 2024.

Speaking by videolink from his Kenyan training base, the 37-year-old - who set the world record of 2 hours 1min 39sec the last time he ran in Berlin four years ago - was reluctant to be specific, but insisted with one of his enigmatic smiles: "I'm thinking of running a very good race."

"And if it is my personal best, I will accept it," Kipchoge continued.

"But I don't want to commit to a time.

"I will try to push myself.

"I always say, if you want to push yourself, come to Berlin."

Each of the last seven lowerings of the men's world record have occurred at the Berlin Marathon.

In the more distant future, Kipchoge plans to add the Paris 2024 Olympic title to the ones he has already secured in Rio de Janeiro and Tokyo.

"That’s a very important thing to me," Kipchoge said.

"Because I am running to make history.

"I am running to tell young people that consistency is what we need, for performing at a high level.

"It's what the world needs.

"I trust I will be lining up in Paris 2024 and having a lot of energy to run to the gold medal."

Nobody has ever won three Olympic marathon gold medals.

In 2019, Kipchoge became the first person to run a marathon in less than two hours as he clocked 1:59:40.2 in Vienna in a specially-constructed event, although this did not count as a world record because standard competition rules regarding pacing and the provision of fluids did not apply and it was not an open race.

Kipchoge refuted the idea that it was not "a real race" today.

"What was in Vienna was a real race," Kipchoge insisted.

"If you run the marathon in sub-two hours it is a real race!

"In Vienna I was making history, and in Berlin, when I ran 2:01.39, I was making a world record.

"I trust that I have showed the way to many athletes of the next generation that one day a human being will run under two hours in a normal course, like Berlin or somewhere."

Turning his attention back to his next race, he added: "I don’t say I am going to run under two hours but I am going to run a very good race.

"I don’t like to commit myself.

"Let us call it a good race.

"And what I trust is, one of these fine days I might even run under two hours…"

Ethiopian duo Mengesha and Teshome secure Ethiopian double in Copenhagen

Milkesa Mengesha and Tadu Teshome took top honors at the Copenhagen Half Marathon on Sunday (18). And with 15 men finishing inside an hour at the World Athletics Elite Label road race, the event witnessed record depth.

Mengesha, the 2019 world U20 cross-country champion, beat a quality field to notch up his second half marathon victory of the year, winning in a PB of 58:58. Teshome, meanwhile, smashed her PB to lead an Ethiopian 1-2-3, winning in 1:06:13.

After a steady opening 5km of 14:02, the pace dropped slightly in the following few kilometers of the men’s race as the large lead pack reached 10km in 28:10. The leading contenders – which included Mengesha and his compatriots Amedework Walelegn and Chala Regasa, Kenya’s Felix Kipkoech, Vincent Kipkemoi and Edmund Kipngetich, and South Sudan’s Dominic Lobalu – then started to increase the pace.

By the time of the 15km checkpoint, reached in 42:06, the lead pack was down to 12. They remained bunched together for a few more kilometers before Mengesha started to ease away, carving out a small lead before going on to win in 58:58. Compatriot Walelegn followed him home in 59:05, two seconds ahead of Kipkoech.

Lobalu, winner of the 3000m at the Wanda Diamond League meeting in Stockholm earlier this year, was fifth in a national record of 59:12. Further back, Switzerland’s 40-year-old Tadesse Abraham became the oldest man in history to finish inside 60 minutes for a half marathon, clocking 59:53.

In contrast to the men’s race, which increased in pace as it went on, the women’s race started off remarkably quick but soon became a war of attrition as athletes tried to hold on as best they could.

When the first 5km was covered in a swift 15:19, most of the lead pack decided to ease off the pace, but Teshome and Tsigie Gebreselama maintained that tempo for another 5km, reaching 10km in 30:40 – inside both of their PBs for 10km.

Gebreselama then broke away from Teshome and opened up a gap of 30 seconds by 15km, reached in 46:39, but it didn’t last. Teshome came back over the next few kilometers and caught her compatriot with about two kilometers to go.

Once she was in the lead, Teshome continued to pull away and she went on to win in 1:06:13, 22 seconds ahead of Gebreselama, who was making her half marathon debut. Ethiopia’s Tiruye Mesfin almost caught Gebreselama, eventually finishing third in 1:06:42.

Leading results

Women

1 Tadu Teshome (ETH) 1:06:13

2 Tsigie Gebreselama (ETH) 1:06:35

3 Tiruye Mesfin (ETH) 1:06:42

4 Magdalena Shauri (TAN) 1:06:52

5 Eunice Chumba (BRN) 1:07:34

6 Sintayehu Tilahun (ETH) 1:07:41

7 Janet Ruguru (KEN) 1:07:51

8 Anchalem Haymanot (ETH) 1:08:09

9 Vicoty Chepngeno (KEN) 1:08:22

10 Betelihem Afenigus (ETH) 1:08:35

Men

1 Milkesa Mengesha (ETH) 58:58

2 Amedework Walelegn (ETH) 59:05

3 Felix Kipkoech (KEN) 59:07

4 Vincent Kipkemoi (KEN) 59:09

5 Dominic Lobalu (SSD) 59:12

6 Chala Regasa (ETH) 59:13

7 Edmund Kipngetich (KEN) 59:25

8 Matthew Kimeli (KEN) 59:39

9 Titus Kimutai (KEN) 59:44

10 Ronald Kirui (KEN) 59:51

Why stretching is important for runners

Do you often get sore after exercising? Do your muscles feel taut and painful? If so, you’re not alone. Many runners find their muscles going tight after their daily workout. This is because some don’t incorporate stretching into their routine.

It’s a common belief that stretching only improves flexibility, but that’s not all. It also decreases your risk of injury and promotes blood flow to your muscles so that you don’t get cramps and stiff muscles. This is why athletes must include stretching in their daily activities, and this is equally true for runners; the benefits of stretching are too significant to ignore. To know more about why stretching is essential for runners, keep reading. 

1. Prevents Injury 

Stretching before running reduces the risk of injury. This is because when you stretch, your muscles expand and enhance your flexibility. As a result, you won’t suffer from injuries that correspond to taut muscles because now you have more room to twist and turn yourself. Your blood flow also increases, so your muscles will get enough oxygen and won’t become sore after your routine exercise. Stretching also decompresses your spine and joints, which helps relieve pain related to these areas.

2. Increases Range of Motion 

Repetitive athletic movements can cause tension to develop in your body. Through stretching, you decompress your joints. This ultimately increases your range of motion. You will feel that your performance also improves drastically. Runners require larger strides for better productivity, and stretching before the run will enable you to move with longer strides. 

3. Improve Posture 

A bad posture affects a running stride. One of the reasons why you experience back pain is because you don’t stretch. This affects your posture, and you might experience difficulty running. Stretching manipulates your joints and muscles, decompressing them and improving posture affecting your running pose as well. You will also experience relief in back and joint pain.

4. Impacts Mental Flexibility

Stress affects your flexibility as well. It tightens muscles and causes them to become taut. When you stretch, your body releases endorphins. These hormones reduce pain, and you feel positively good. This can help you decrease stress levels before a run so that they don’t hinder you and you perform your best.

5. Decreases Post-Run Aches

Stretching after a run will loosen your muscles so that you don’t suffer from cramps. It also decreases the risk of any ligament tear many people suffer from. So, runners need to stretch before and after a run. There are different types of stretches, such as active stretching, dynamic stretching, and proprioceptive stretching, to name a few, so be sure to follow a guideline and go for the ones that suit you the most. 

Endnote 

Incorporating stretches into your daily routine will help improve circulation and flexibility and increase your range of motion. It is especially beneficial for athletes. Stretching is a prerequisite for workouts or sports. It is a meditative and beneficial exercise that increases flexibility and range of motion and decreases the risk of injury. If you do suffer from a fall or any damage, stretching will help you recover faster by enhancing blood flow and alleviating soreness and tautness. 

However, stretching without any research and guidance can negatively impact you and cause an injury. You need to know the types of stretches and what proportions you should do them. Be careful and do not overexert yourself.

New thinking on metabolism suggests a 20-year-old has the same metabolism as a 60-year-old

Some surprising truths about matabolism

We imagine our metabolism as a fire, flaming up when we exercise to torch calories. But that’s just a very small fraction of what it does, according to Herman Pontzer, Ph.D., an evolutionary anthropologist at Duke University, the author of Burn: The Misunderstood Science of Metabolism, and the principal investigator for a game-changing new study on metabolism.

“Metabolism is the work your cells do every minute of every day,” says Pontzer. “You’ve got 37 million of them, and each cell is like a little factory churning out everything needed to keep your body functioning.” Some calories do get burned during exercise, but most of what you eat is used to fuel the continuous work your cells do.

The new research, published in Science by Pontzer and more than 80 coauthors, looked at metabolism more precisely than had ever been done before. It measured metabolism in almost 6,500 people around the world, from newborns to 95-year-olds. Once the scientists controlled for variables that affect energy expenditure, like a person’s body size and percentage of fat, they got “a clear road map of metabolism over our life span,” says Pontzer.

METABOLISM DOESN’T SLOW DOWN IN MIDLIFE

For years we’ve heard that our metabolism peaks when we’re teenagers and slows significantly as we approach middle age. But the researchers discovered that metabolism crests far earlier and declines much later, and that it has four distinct stages.

Metabolism is at its highest during infancy, and a baby’s metabolic rate is 50 percent higher than an adult’s. From ages 1 to 20, metabolism drops about 3 percent a year. Then, from ages 20 to 60, metabolism holds steady. After age 60, it slowly starts to decline (0.7 percent a year). That means for 40 years we’re burning calories at a steady rate, about 2,500 a day on average, says Pontzer. And a 60-year-old has the same metabolism as a 20-year-old!

MEN DON’T HAVE A BETTER METABOLISM

“There’s nothing special about the male metabolism,” says Pontzer. “Men tend to be bigger, and their bodies consist of more lean muscle and less fat.” Muscle uses more energy than fat, which accounts for the difference (the reason he can lose a pound faster than you can). The scientists controlled for these factors and found no difference in metabolic rate.

MILESTONES DON’T CHANGE METABOLISM

It’s a myth that pregnancy and menopause make a big difference. “These major metabolic milestones didn’t affect metabolic rate,” says Jennifer Rood, Ph.D., a coauthor of the study who specializes in research on metabolism and energy expenditure at Louisiana State University’s Pennington Biomedical Research Center. “That was a surprise. But it’s also encouraging. The fact that your rate remains steady through childbirth and into your 60s means you don’t have to work harder to maintain a healthy weight, as long as you follow a healthy diet and get the recommended amount of exercise and rest.”

HAVING MUSCLE HELPS

The types of cells you have affect the amount of work they do and the energy they burn, says Pontzer. “A cell in your fat is not as busy as a cell in your muscles,” he says. “If you have a lot of lean mass, you’re going to burn calories more efficiently than someone who has more fat mass.” That’s why exercise, particularly muscle-building strength training, can be beneficial.

Alas, a reality check: There is no proven way to boost metabolism, says Pontzer. But exercise and diet do make a difference. “Think of it this way: You’re burning a set number of calories each day, but you get to decide how to burn them,” says Pontzer. “If you expend them on exercise, you’re going to be a lot healthier and have less inflammation than someone who doesn’t. The same is true with food. You decide how to fuel your body. That’s where a healthy diet factors in.”

TIMING MEALS MATTERS

When the day begins to wind down, our body does the opposite—cranking up to be at its calorie-burning peak, according to a study published in Current Biology. “We discovered that you naturally burn about 10 percent more calories in the late afternoon than you do later at night,” says Kirsi-Marja Zitting, Ph.D., an associate neuroscientist at Brigham and Women’s Hospital in Boston, an instructor at Harvard Medical School, and the lead author of the study. That’s about 130 calories that your body is torching without any extra effort on your part.

Researchers suspect that metabolism ebbs and flows according to our circadian rhythms. At night, when we’re asleep, our systems are expending less energy, so our metabolic rate slows. Eat in those wee hours, as night shift workers do, and your body isn’t able to burn off the calories, which could eventually lead to weight gain, says Zitting. During the day, when we’re naturally active, our metabolism rises, until it crests around 5 p.m. “Previous research has shown that hunger spikes in the afternoon as well,” says Zitting. “Since that’s also when we’re burning the most calories, it makes sense that we’re hungriest then, too. Our bodies may be tuned to a late-in-the-day rhythm.”

Syncing our diets to our internal clocks can have health benefits. For general well-being, the most important thing is to maintain a regular schedule, says Zitting. “Wake up and go to bed around the same time every day,” she advises, “and have breakfast, lunch, and dinner at about the same hours as well.” Your body is primed to do things at certain times. Throw its agenda out of whack, and your sleep, health, and weight can suffer.

Also, avoid eating at extreme hours. Let’s say you get home from work at 10 p.m. Don’t consume a big meal then because your body is in slowdown mode and is less likely to burn it off, says Zitting. Instead, have a healthy dinner earlier, before you leave work.

Finally, it may help to eat your carbs early in the day and foods higher in fat at night. “Our research found that you are more prone to burn carbohydrates in the morning and lipids [aka fats] in the evening,” says Zitting. “The difference was small, but it was significant.”

You’ve Heard of Running for Beer. But What About Running as Beer?

New Zealand ultrarunner Glenn Sutton finished the Dunedin Marathon on September 11 in a huge beer can costume that he crafted himself.

You might find this hard to believe, but only one of the 165 runners that completed the Dunedin Marathon in Dunedin, Otago, New Zealand on September 11 was wearing a human-sized beer can costume.

Glenn Sutton, a 48-year-old ultra runner from Dunedin, and local brewery Emerson’s, the marathon’s sponsor, came up with the idea before the COVID-19 pandemic canceled the 2020 edition of the marathon.

“I thought it would be something quirky to do. I hadn’t seen it done before,” Sutton told Runner’s World. “I’ve seen cans where people’s arms and heads poke out, but not a full-size can.”

After two long years of waiting, the Dunedin Marathon was finally scheduled for fall 2022, so Sutton got to work. A joiner by trade, he put his ornate woodworking skills into constructing a beer can costume that would cover his entire body from his head to just above his feet. His friend Bruce Adams made the signage that covered the wooden frame, which depicted Emerson’s Super Quench, a low-carb Pacific pilsner that launched earlier this year. 

While in the can, Sutton couldn’t use his arms much and could only manage a shuffle rather than a full stride. It was hot, “like running in a glass house,” Sutton said. He could only see through a plastic cut-out at eye level, which blurred his already obstructed vision. 

On race day, Adams ran about five meters ahead of him to make sure Sutton was on the right path. Sutton, who’s run ultra races like the days-long Badwater 135 before, wasn’t worried about taking his time to finish the race. He typically runs under three hours for marathons, but knew this particular attempt would take longer—especially if there were setbacks along the way.

Unfortunately, a major setback did occur. With 5K left, an unexpected gust caused Sutton to clip his foot on the inside of the can. He tried to catch himself, but fell on the footpath.

At that point, he was “like a turtle on its back,” rolling around while locked into harnesses around his shoulders and waist. Though the can took some damage, Sutton survived the fall unscathed. He unstrapped, got out, re-strapped in, and trudged forward for the final three miles.

As he neared the end, Sutton heard his name over the loudspeakers. A crowd clapped him through the finish line, which he crossed in a time of 6:12:37.

“It was quite cool,” said Sutton. “It drew a bit of attention, and that’s what it was all about.” 

Sutton’s next challenge? Big Dog’s Backyard Ultra Satellite Team Championships, where he has to run a 4.167-mile loop at the top of the hour, every hour, for as long as possible. Nations choose their 15 best ultra runners to compete against the rest of the world, and the team that logs the most yards wins. If Sutton outlasts his 14 New Zealand teammates, he individually qualifies for the Backyard Ultra world championships in October 2023. 

“I enjoy challenging myself to go these distances,” said Sutton. “I don’t mind grinding it out—and I want a bit of pain.”

Some races are down since the pandemic took charge of road racing for a couple of years but there is some good news

Even marquee events have seen declines of 25 percent or more between 2019 and 2022.  

Across the country, many road races are returning after the COVID-19 pandemic forced them into a two-year hiatus. But runners haven’t yet come back to those events in the same numbers as they were turning out in 2019.

A few examples from the first eight months of 2022: 

The BAA 10K in June had 5,144 finishers, down from 8,003 in 2019, a decrease of 35 percent. 

The Utica Boilermaker 15K in July had 5,848 finishers, which was up from 2021, when it had 3,480, but down from the 2019 tally of 11,194, for a three-year decrease of 47 percent. 

In Colorado, the Cherry Creek Sneak, a 5K, 5-miler, and 10-miler in Denver, had its final running in 2022 after 40 years. Combined participation in the three events had already been falling before the pandemic, and it fell an additional 38 percent between 2019 and 2022 (from 3,390 finishers to 2,092). 

Larger, well-known events haven’t been immune from the declines. The Cherry Blossom Ten Mile Run in April in Washington, D.C., had 2,700 fewer runners, for a decline of 15 percent. 

The Falmouth Road Race in Massachusetts and the Beach to Beacon 10K in Cape Elizabeth, Maine, two popular destination summer road races, saw declines of 24 percent and 16 percent, respectively. The town of Falmouth reduced the field size of the race to 10,000 runners this year (from its usual 12,800) but only 8,610 finishers appear in the results. 

Jean Knaack, CEO of the nonprofit Road Runners Club of America, wrote in an email to Runner’s World, “We are seeing a slow recovery in 2022, and we are tracking with participation data showing about 84 percent return.” 

Why aren’t runners coming back to events? Industry experts cited many theories: 

The economy: “I think inflation will be a factor for 2023 as events plan and people pick what events they can afford to run,” wrote Knaack. The cost of travel to races—for flights, hotels, rental cars, gas—has gone up. So, too, have race entry fees for many events, especially for runners who wait until the last minute to register. 

Competing events: Long-postponed weddings are back on. So are family vacations. The annual road race might need to take a back seat this year. 

COVID concerns: Many runners worry about contracting COVID at a race, or they get sick at an inopportune time, keeping them from the starting line. 

Shifting priorities: Erin Vandenberg, 42, for years raced at least monthly, often more, at distances from 5K to the marathon. Running a race with coworkers and then getting drinks after in downtown Chicago was a common occurrence. But she always felt a certain pressure to be training hard and performing well, worried what the time read on the clock at the finish.

Since the pandemic, she has taken a new approach to running. “I want to enjoy it; not stress myself out about it,” she said. “I don’t know that getting up at 5 a.m. to hit a certain pace and worry whether I’m fueling correctly is how I want to spend my time.” 

Vandenberg has run three races in 2022—including one with her dog. 

Not every race is down. Michelle La Sala, president of race management company Blistering Pace, says two of the events her company works on—the Big Sur Marathon and the Napa Marathon—have emerged largely unscathed from the pandemic. Big Sur was down only 240 runners (6.8 percent) and registration is tracking strongly for 2023. Same for Napa, which “should grow significantly this year,” La Sala said. 

The bigger “bucket list” marathons, with a few exceptions, are not having any problems at all, she said, while smaller, regional races, without a compelling point of differentiation, are “on the struggle bus.”

Grandma’s Marathon along Lake Superior in Minnesota was off only 6.4 percent in 2022 from its 2019 tally, and well up from 2021. The Eugene Marathon, in May in Oregon, and the Missoula Marathon, in June in Montana, were both well ahead in finisher numbers, although many might have been deferred entries from the cancellations of 2020 and 2021. Vandenberg has a deferred entry from the Chicago Marathon in 2020, and she plans to use it in 2023. 

John Mortimer, owner and founder of Millennium Running in Bedford, New Hampshire, sounded an optimistic note as well. Millennium has 30 of its own events of varying distances, manages and times others, and it has a running store. Sales are strong at the retail location, showing him that people continue to walk and run, even those who took it up during the pandemic. 

And race participation in Millennium events continues to be robust, in part, because the company developed a time trial start system during the pandemic as an alternative to a mass start race. For many months, they had the only events happening in New England. 

The company kept in frequent contact with runners and tried to make the race experience safe and convenient for them. They continue to offer the option to make any race a virtual race, up until the last minute, if runners would otherwise have to be a no-show at an event—thereby ensuring the runners would at least be mailed their tee shirts and medals. 

That policy will continue, Mortimer said. “Every week we’re shipping out apparel and medals and bibs,” he said. “We’re trying to make it easy for the participant to be a part of the running community.” 

The effort aimed at keeping relevant has paid off, Mortimer said, and registrations for most of the company’s events haven’t declined. The same can’t be said, he knows, for races that have been off for two years. 

For them, “It’s out of sight, out of mind,” he said. “People have moved on.”

How Running Played a Big Role in the New Film, ‘The Woman King’

We spoke with the director and the run coach on set to get the scoop on training.

There’s a moment in The Woman King (released today) that, no spoilers, is one of the best running scenes this film-lover and running enthusiast has ever seen on screen. It involves the titular character and protagonist, Oscar-winning actress Viola Davis, dressed in the attire of the warrior army she leads. She sets off defiantly, on foot with machete in hand. As she takes her first few steps, bold and unwavering, we see not far behind her, the other Agojie women running in single file after her. It’s a rousing action that captures the heart and soul of the mighty Hollywood epic—and the running looks masterful. 

It’s thanks to director Gina Prince-Bythewood’s own love of and dedication to running that the scene works as well as it does. A former triple jumper at UCLA, Prince-Bythewood tells Runner’s World that it drives her nuts “when you watch an action film or sports film and the actors can’t run.”

Known for her character-driven films, from Love & Basketball to The Secret Life of Bees, the director flexed her action film muscle in The Woman King. Set in 1820s West Africa, it’s about the all-women military squad of the Kingdom of Dahomey, called the Agojie.

Bringing The Woman King to the big screen was a years-long Herculean feat in itself—with Davis, Prince-Bythewood and the producers having to navigate a host of behind-the-scenes challenges Black women face in the entertainment industry before they even started filming, from convincing executives to bankroll their movie to being allowed to do hair and make-up the way they wanted it. To handle the on-set demands of shooting in South Africa, Prince-Bythewood wanted to make sure her cast was prepared.

Why Prince-Bythewood Prepped the ‘The Woman King’ Cast for Running With the Help of a Coach

Along with months of grueling martial arts and weapons training plus weight lifting, Prince-Bythewood enlisted the help of running coach and former 400-meter champ Jerome Davis. “Jerome is an incredible coach,” she tells Runner’s World. “There’s a difference between just learning to run and learning to run well. Also, there’s a difference between sprinting and long-distance running. I needed everyone to look good doing both.”

Having worked with Jerome Davis before, on both The Old Guard, with Kiki Layne, and the TV series, Shots Fired, with Sanaa Lathan, Prince-Bythewood was confident Davis could work his magic on The Woman King. She gave him the direction to make the women look athletic and believable. 

“That was the key word, ‘athletic,’ especially in the heat of an action scene. I wanted it to feel second nature; these women grew up running. Running was an important part of their training, and I wanted the audience to feel the natural gait of these women,” says Prince-Bythewood.

Davis, who competed at the World U20 Championships and the World University Games in the late 90s, believes he’s always been a coach at heart. “I think it started in high school, I would always try and encourage my teammates, and it was kind of natural. I just always love to see people achieve and do their best,” he tells Runner’s World. Having been a coach for more than 20 years, these days he works a lot with elementary and high school runners.

The key to a good running scene, Davis says, is that you want to get as close to what you would see in a race or a good high school meet. “You want the form to be great,” he says. Running on film is like any other skill an actor might have to pick up for a role. “It’s like being a musician or a barber, you think, ‘Oh, they just do it. They just show up and the work comes out beautifully and it’s just easy.’ But the reality is, it’s an art form to it.”

Getting actors to perform the art of running requires flexibility and patience, considering they’re obviously not professional runners. So Davis asked them for an hour a day, three to four days a week, “and I’ll make you look like you have run your whole life.” 

What Run Workouts Looked Like for the Cast of The Woman King

A large part of the hour-long run sessions, which took place over six weeks, focused on the warmup, which Davis sees as essential, both in achieving a solid foundation for good running form and preventing injuries that could impact the production schedule. In Davis’ workouts, that warmup would include drills. 

“I’m a very big believer in plyometric drills to be able to activate the muscles that you want to use, and not only activate the muscles you want to use, but help get you in the mind frame of good running technique,” Davis says. Working on a small track at Cold Canyon Park in Beverly Hills, the actors would start with A-skips and butt kicks, and he’d have them run backwards to activate the hamstrings. 

Because the actors would only have to run short distances for their scenes, he kept the track work short and honed in on repetition. “I would have them do build-ups of about 70 meters,” he says. “So every 10 meters they would get faster and faster and faster. And then they would walk back, and then they would get faster and faster and faster. I’m trying to get them at about 90% of their maximum speed.”

At the end of sessions, Davis had everyone do a two-lap cooldown, along with some stretching.

But Davis’ main focus during workouts: how the actors hit their stride, which he gave pointers on every chance he got. “I’m really focusing on their form; I’m looking at their arms, I’m looking at their hands, I’m looking at their facial expression,” he says. “There’s a cadence that comes with running and there’s also a controlled force. I want you to be fierce but I also want you to be relaxed.”

Davis also made sure the actors had a solid knee drive, activating the hip flexor, and pulling that knee up toward the chest—something he considers a telltale sign of whether someone is a runner if they can hit that point of the stride.

Another one of Davis’ mantras he’d impart to the actors? “Arms dictate your legs.” If you want to go faster, he’d tell them, you have to move your arms faster. “Your arms swing from your shoulder. There’s a ball inside of your shoulder for a reason. Your arms need to stay at 90 degrees so that you’re using the ball,” he says.

Davis worked closely with the women who make up the Agojie, including Adrienne Warren and Thuso Mbedu, who play the newest recruits to the army in The Woman King. Mbedu, a 31-year-old South African actress known for The Underground Railroad, has been vocal about her dislike of running on her social media. “Thuso hated running when we started,” says Prince-Bythewood. “I won’t say she loves it now, but she respects it.” 

Davis commends Mbedu for her commitment to the training. “She would get so nervous to come see me,” he says. “But her last couple of sessions, I was like, ‘Alright, you’re getting it, I can tell it’s all starting to click.’” 

While the Agojie women worked with Jerome Davis on their running, their general, Viola Davis worked with her long-time trainer Gabriela Mclain. At one stage, Davis was running a 6:23 mile on the treadmill, which Prince-Bythewood says made everyone feel proud: “That’s a full out [effort], and props to Viola for putting in the work.”

On set, Jerome Davis also chimed in with running tips for the actors, making them warmup for about 15 minutes ahead of filming run scenes. “You might be 19 years old or you might be 45 years old, but please, make sure you warm your body up. The directors, the associate producers, none of those people understand warming your body up. They just think you can go out there and just perform and run,” he says. “They’re just gonna say, ‘Action!’ That’s all they’re gonna say, and then you’re going to blast these reps of running, and next thing you know you come up with an injury and you’re out for weeks and weeks.” 

In addition to warming up, Davis promoted the importance of massages and hydration to the actors to keep them in shape for every high-energy scene. 

Overall, Prince-Bythewood was happy with the results. “People don’t pay enough attention to running when they’re doing action films, but for me, as a former track star, it’s all I pay attention to.” 

How Running Has Shaped Prince-Bythewood’s Life Off Screen

Growing up loving to race her sisters, running has been a constant in the director’s life, from playing soccer to basketball, and then cross-country and track at school. 

After college, as her film career took off, Prince-Bythewood’s running slowed down for a moment, but she got back into it after the birth of her sons and the C-sections she had. “It’s hard to come back from that: your mind tells you can do stuff and your body is not aiming and listening,” she says. “But it was through running that I was able to get those two in sync again.”

While making movies may keep her often too busy for the kind of runs she likes to take, Prince-Bythewood will always take any opportunity she has to bring it into her work—especially when presented with a scene like the one led by Viola Davis that has the potential to stay with audiences once the credits have rolled and the lights go up. 

“I remember reading that scene in the script and feeling lifted. It was one of those scenes where, as a director, you feel the importance of it because you’ve reacted to it as an audience first.” Hiring a running coach is testimony to the devotion Prince-Bythewood had in making that scene—and the film as a whole —work as powerfully as it does.

MORE FROM RUNNER'S WORLD ON APPLE NEWS

Your breath might be holding you back and these three drills help freedivers learn to use their lungs as efficiently as possible.

When it comes to training, many of us spend a fair amount of time devoted to designing the exercise routine itself (like how to get that extra pump on chest day), our form, gear, and recovery. One category we often overlook? The most basic and important thing of all: Breathing.

The MH team met up at the Red Bull Performance Camp with Kirk Krack, freediving coach at Performance Freediving Academy, to learn breathing drills that he uses to help people learn to optimize the lungs. Men’s Health fitness director Ebenezer Samuel, C.S.C.S. served as the guinea pig. Check out the video to learn how Krack helps people optimize the ole inhale and exhale. Below, a brief rundown of some things we learned.

“Our lungs are balloons trapped inside of cages," explained Krack. "Our lungs have the ability to expand more than the cage, than the ribs and the muscles… so how do we increase that by doing certain training and stretching routines? Specific to freediving, we can increase our lung volume up to 15 percent and more.” 

What's more, Krack added that by holding our breath underwater, we can push more red blood cells into the circulatory system. “So that's like a natural form of doping,” he said.

Krack noted that there's definitely a level of risk in holding our breath. “We're going through a level of hypoxia of varying degrees of lack of oxygen That could potentially get to the point where we can't make the decision to come on up and that could be a fatal thing if you were doing it by yourself in a pool,” he said. “So this is something we always do with a trained buddy, knowing what the procedures are and what to look for, the hazards, and as well as how to do it properly, is really important.” 

3 Breathwork Drills for Better Lung Capacity

Here are the three drills Krack put Samuel through. Don't give these a try on your own; even at the seminar with Krack leading the exercise, everyone trained with a partner. 

Drill 1: Ventilation

This inhale-and-exhale cycle is a boon for stress relief. “This is really great for focus control and stress and just kind of getting yourself back into your headspace and your game as well as calming you down and relaxing you because it's really about lowering the heart rate over those course of breaths or of the minutes that you're breathing like that,” said Krack.

Drill 2: The Purge

You’ll incorporate your chest into this one. With high intensity exercises, you accumulate carbon dioxide, said Krack. “That's why you're breathing heavily. So if you breathe with more intention, to get rid of the CO2, that's going to prep you and get you ready for the next exercise.”

Drill 3: Peak Inhalation

Time to fill those lungs up, folks. For most people done in a safe way with a trained partner or at home out of water, Krack said it’s good to aim for a two-minute breath hold. “And we're going to go from the diaphragm, the lower to upper chest. We're going to actually engage the shoulders and the neck as well, trying to get as much volume into our lungs,” said Krack. “It's our main fuel tank.”

Worth noting: In addition to being physically tough, this isn’t easy mentally, either. Give yourself from grace if this doesn't come easy. “Breath holding is part of our primal fears," Krack said. "It's fear of falling, being eaten, and this one suffocation."

SIMBASSA, BRUCE VICTORIOUS AT THE USATF 10 KM ROAD CHAMPIONSHIPS

Abbabiya Simbassa ran an incredible final mile on the men’s side, while Stephanie Bruce used a furious kick to the finish in the women’s race, both claiming victory Saturday morning in Northport, New York at the USATF 10 km Road Championships presented by Toyota. 

The USATF 10 km Road Championships was the ninth stop on the 2022 USATF Running Circuit presented by Toyota. 

As the starting cannon sounded, the men’s field immediately strung out along the streets of Northport, with Jacob Thomson pushing the pace and taking over the early lead. The honest early pace kept the front pack small, with Thomson being joined by Sam Chelanga, Simbassa, and Korir, with a few second gap back to the rest of the field. With the halfway point in sight, Thomson opened a small lead over the rest of the lead quartet, passing through the 5 km mark in 14:21 and earning a half-way bonus.

Chelanga and Simbassa passed through two seconds back in 14:23, with Korir coming through 5 km in 14:27. Thomson would fall off pace shortly after halfway, with Simbassa and Chelanga taking over the pacing duties and pushing the pace over the next mile.

Korir sat just behind in third. With less than two miles to go, Simbassa pushed the pace and opened an immediate gap on Korir and Chelanga. Simbassa continued to push over the next mile, opening a nearly 20-second lead heading into the final mile of the race. 

Over the final mile, Simbassa maintained both pace and form, extending his lead ever so slightly, on his way to claiming his third USATF Running Circuit title, crossing the finish line in 28:12, a new course record. Behind Simbassa, Korir and Chelanga waged an epic kick to the finish, with Korir pulling ahead by a step in the final meters to claim second overall in 28:34, while Chelanga placed third in 28:35. 

Dillon Maggard, Futsum Zienasellassie, and Tai Dinger ran much of the race together Saturday, but in the end, it was Maggard pulling away in the final mile to claim fourth in 28:45. Zienasellassie earned another top-five finish on the USATF Running Circuit season with his fifth-place effort in 28:55, while Dinger finished a second behind in sixth in 28:56. Geoffrey Kipchumba claimed seventh overall in 29:00. Thomson slid back to eighth overall in 29:19. Ryan Kutch and Brian Barraza rounded out the top ten in 29:28 and 29:34. 

With Korir’s runner-up finish, his second of the USATF Running Circuit season, he elevated himself to an even more dominant first-place standing, with a 104 point total. Zienasellassie’s fifth-place effort added another six points to his standings total, giving him 56.5, sitting in second place overall. Chelanga’s third-place finish moved up into third place overall in the standings with 42 points.

Early in the women’s race, a pack of four women pulled away from the field, establishing a pace that no one else could manage. Bruce, Annie Frisbie, Nell Rojas, and Ednah Kurgat formed a tight pack and worked with one another along the streets of Northport. 

The quartet came through the halfway point mark in 16:05, all four looking strong and able to handle the fast pace. Little changed among the top four until the final mile and a half, when Kurgat started to dip off the back of the pace, while the other three charged ahead, seemingly only a matter of time before someone made a move to try and break open the race. 

Over the final mile, Bruce charged to the lead, ramping up the pace, a move that would prove decisive. Bruce pulled away from Rojas, Frisbie, and Kurgat, and never looked back, raising her arms as she crossed the line while earning her second USATF 10 km Road title and her third USATF Running Circuit victory of her career.

Bruce finished first in 31:52, while also breaking the course record. Rojas was able to break free of Frisbie and Kurgat in the final 800m to place second in 31:56, while Frisbie finished two seconds back in 31:58 and Kurgat seven seconds back in 32:03, as the two placed third and fourth, respectively. 

With her runner-up effort, Rojas added 12 more points to her USATF Running Circuit standings total, giving her 33 points overall. That addition moves Rojas up into sole position of third overall, a half point ahead of Aliphine Tuliamuk, but still well behind USATF Running Circuit standings leaders Emily Sisson and Keira D’Amato, who are tied for first with 55.5 points. 

After the top four women, there was a race for fifth happening over the back half of Saturday’s contest. In the end it was Emma Hurley pulling away from the field in the final mile, racing to a fifth-place finish in 32:49. Hurley finished just ahead of Amy Davis and Molly Grabill, who ran to sixth and seventh place finishes in 32:52 and 32:54. Erika Kemp, who owned the previous course record, placed eighth overall in 32:59. Carrie Verdon took home ninth place in 33:05 and Anne-Marie Blaney earned tenth in 33:21. 

Next up on the USATF Running Circuit is the USATF 10 Mile Championships presented by Toyota, which take place on Sunday, October 2 in Minneapolis, hosted by the Medtronic TC 10 Mile.

Try this effort-based speedwork to crush your fall trail race

Whether you’re trying cross-country for the first time or have signed up for a fall trail race, taking your speedwork to the trails is a game-changer. It can be a bit of an adjustment to shift from road running to trails–you’ll be running these intervals based on effort, not pace.

Trail running is particularly spectacular in the fall. Crisp leaves underfoot, end-of-summer warmth in the air, and the opportunity to eke out a few more runs in shorts make trail time glorious before the snow flies.

Out-and-back repeats

For these out-and-back repeats, pick a starting point on the trail and mark it. After you’ve finished your hard three-minute interval, mark your endpoint. Recover with easy jogging, and then run your next hard interval from the endpoint back to the start, trying to make it past the point where you began. Challenge yourself to run a little bit further each time, even if it’s only a few extra steps.

Warm up with 10 to 15 minutes easy running.

Start with 6 x 3 minutes hard effort, 90 seconds rest or easy running between each one.

Cool down with 10 minutes easy running.

Pace-change sprints

Fine-tune your acceleration and deceleration skills on the trails by adding these pace-change sprints after an easy run of any length. Find a path roughly 100 metres long (your best guess is fine) and divide it into thirds, marking each section or noting a landmark.

Run at a medium-hard effort to start, hard for the second section, then medium-hard to finish; walk or run easily.

Remember to follow a speedwork session with an easy or rest day, and hydrate, even in the cooler fall temperatures.

Eilish McColgan will race Great Scottish Run 10k on October 2

British and European 10km record-holder will take on distance on the streets of Glasgow.

Eilish McColgan will be back on home turf this autumn as she takes on the Great Scottish Run on October 2.

The 31-year-old holds the British and European 10km record – a time of 30:19 which she set at the 2022 Great Manchester Run – and will be confident of another fast time in Scotland’s biggest city.

McColgan was meant to make her much anticipated marathon debut in London on October 2 but after experiencing low blood sugar levels during long training runs – a condition called ‘rebound hypoglycaemia’ – she delayed her first taste of 26.2 miles until April.

The Scottish athlete has had a quite extraordinary year that has seen her set British records over 5km, 10km and the half-marathon, while on the track McColgan also claimed four major championship medals, including a famous Commonwealth 10,000m gold medal for Scotland in Birmingham.

She became the first British distance runner to compete in six championships outdoor finals in the same season and covered an astonishing 31 miles over five weeks on the track.

At the Great North Run (September 11), McColgan was the official honorary starter, setting 60,000 runners on their way from Newcastle to South Shields in the world’s biggest half-marathon.

“It’s been a great year for me, culminating in my medals on the track, the highlight was my Commonwealth Games victory, roared on by the crowd,” McColgan said.

“After postponing my marathon debut until next year and being involved in last weekend’s Great North Run, I feel I have one more race left in me this season.

“I can think of no better place to do that than to come home and take to the streets of Glasgow over 10km on October 2 at the Great Scottish Run.”

“It was a real honour to see Eilish get the Great North Run underway last weekend,” Paul Foster, Chief Executive of the Great Run Company said. “She has been an amazing ambassador for our sport and continues to inspire people around the UK on and off the track.

“It’s an incredibly exciting prospect to have Eilish completing a stellar season with a debut performance at the Great Scottish Run. I’m sure our runners will be delighted to have the opportunity to run alongside her in person.”

“The Great Scottish Run is one of the UK’s premier running events and Scotland’s biggest 10km & half-marathon.

Use this lower body strength workout to improve your stride power

When you’re running, your legs and core drive most of your body’s momentum. Strength training can improve your hip mobility and lower body strength, and will make your running more efficient and your stride more powerful.

This workout is designed to improve agility and balance by developing the largest muscles in your hips, glutes and legs. These muscle groups are responsible for stabilizing your entire body during a run, and building them will help you not only run stronger but faster too.

The workout

Try three to five circuits of the exercises below and give yourself 90 seconds to two minutes’ rest between each exercise.

10 reps of single-leg Romanian deadlifts (each side)

The single-leg Romanian deadlift (RDL) involves hinging forward from your hips until your upper body is almost parallel to the floor. As you lean forward, your non-weight bearing leg is extended straight back behind you.

This range of movement develops your hip mobility, hamstring and hip-flexor flexibility.

10 to 15 reps of standing lunge with weights (each side)

Start by standing up straight and step ahead with one foot. Lean forward until your forward knee reaches a 90-degree angle and your rear knee is parallel to the ground. Return to the starting position and repeat with your other leg. Using weights will help build your power and balance (though the exercise can also be done without weights). Start with lighter dumbbells and move up to heavier ones if it feels too easy. 

Make sure to keep your back in a neutral position, but don’t flatten the curve of your lower back. You want your knee to stay behind your toes and centred over your foot.

10 to 15 reps of Sumo squats with a medicine ball/weights or weighted item

Stand with your feet wider than shoulder-width apart and your toes pointed slightly out. Hold a dumbbell, medicine ball or a weighted item with your hands in front of your hips.

Push your hips back and squat down, keeping your chest up and knees out. Bring the weight you are bearing down to the floor in between your legs. Then stand back up to the starting position and repeat. 

Maybe races should hand out ribbons, not medals

For new runners, a race finisher medal is a significant symbol of personal development; you trained, you raced, and you finished. And that medal is a reminder of your accomplishment. I like the idea of putting a keepsake around your neck for something you’ve achieved. But after a while, as you run more races, you accumulate so many finisher’s medals that they start to seem like meaningless clutter.

When I began racing 20 years ago, I remember receiving race ribbons for finishing my small local 5K and also at elementary school track and field meets.

Ribbons are lightweight and easy to store. But there’s also so much more that you can do with them. You could create a scrapbook of all your race ribbons. You could sew them into a blanket. Or simply pin them to a corkboard.

I understand runners wanting to keep or frame their finisher’s medal from their first race, first marathon or the Boston Marathon. But most of the time, after asking yourself a year later, “Do I really need this thing?” finisher medals end up being thrown out or donated to charity. Granted, you could always buy one of those garish finisher medal racks to display them to your admirers.

According to PinProPlus, a U.S. supplier of custom promotional products and finisher medals, the cost of one finisher medal depends on the quantity ordered. Prices can range from one dollar to four dollars, depending on the detailing and the size of the order.

Ribbons are a fraction of the cost. To buy 500 custom medals, you’re looking at spending around $400 to $800; according to the website Ribbons Galore, the same number of ribbons would be $150 to $200. 

Ribbons are inexpensive and practical, and smaller races need to stop handing out finisher medals that people don’t know what to do with.

Steve Prefontaine's Nike Oregon Waffle shoes sell for USD$163,800

A pair of Nike Oregon Waffle shoes worn by distance runner Steve Prefontaine has been sold for USD $163,800 on the auction site, Sothebys.com.This pair of Oregon Waffle sneakers in a men’s size 9.5, including the original laces and blue insoles, was worn and owned by Prefontaine. The sneaker is finished in a nylon upper in the University of Oregon’s signature yellow and green colourway. Prefontaine is widely considered the greatest U.S. runner of all time.

The waffle pattern was developed by Oregon track and field coach and Nike co-founder Bill Bowerman.

These are the first pair of Pre’s shoes to be publicly sold, which is notable considering the lasting impact he had on Nike, the most iconic sneaker company in the world: Nike.

Prefontaine was the first runner signed by Nike and jump-started the brand as a running shoe company.The auction for the shoe opened on Sept. 6, and the bidding began at $100,000.

From 1969 through the mid-1970s, Pre dominated the sport, setting eight NCAA records during his time at the University of Oregon and competing in the 5,000m at the 1972 Olympics in Munich. In 1975, Prefontaine died in a car accident in Eugene, Ore.

The winner of the auction will now get to hold on to a unique piece of running history. Each year, Prefontaine’s career and life are celebrated at the Prefontaine Classic, a world-class Diamond League track event held at Hayward Field in Eugene, in his honour.

An Olympian, a burrito, a failed drug test: Former ASU runner Shelby Houlihan looks to rebound after doping ban

On a cloudy, characteristically cool December night in Beaverton, Oregon, Shelby Houlihan, the American record holder in the 1,500 and 5,000 meters, accompanied Courtney Frerichs, the Olympic silver medalist in the steeplechase, and Frerichs’ sister, Lindsey, to an authentic Mexican food truck near her home. 

The three ordered carne asada burritos and returned to Houlihan’s house to eat and watch “The Bachelorette.”

The next morning, on Dec. 15, 2020, the former Arizona State standout was given a random drug test. Weeks later, in mid-January, Houlihan was notified in an email from the Athletics Integrity Unit (AIU) that her urine sample revealed the presence of 19-norandrosterone (19-NA), a metabolite produced by the substance nandrolone – an anabolic steroid prohibited by the World Anti-Doping Agency (WADA).

She was issued a provisional suspension, which set off a cascade of events that led to a four-year ban, knocked her out of the U.S. Olympic Trials leading up to the Tokyo Olympics and will bar her from competing until January 2025 when she will be almost 32.

It is, Houlihan said, “an athlete’s worst nightmare.”

Houlihan, 29, has lost the financial support of Nike. She also saw former teammate Gabriela DeBues-Stafford leave the club rather than risk sanctions because of the Bowerman Track Club continued relationship with Houlihan.

Houlihan said her initial response to the positive test was “shock and disbelief.” She wondered, “How am I going to explain (the presence of a banned substance) when I don’t even know where it came from myself?”

Houlihan was at a high-altitude training camp in Flagstaff when she received the email. 

“I opened up my phone to an email that was urgent, confidential and … it was this lab report of scientific words that I could not read,” Houlihan told Cronkite News. 

The Sioux City, Iowa, native said she read the email over about 10 times and had to Google which substance triggered the positive test, because she had never heard of nandrolone.

Then she called Jerry Schumacher, her coach at BTC, the professional Nike club that Houlihan had trained with since graduating from ASU in 2015.

“I’m just sobbing and trying to tell him what’s going on, but crying too hard,” Houlihan said.

The long road

Today, Houlihan lives alone in Portland and said she has relied on her former BTC teammates, her boyfriend and her family for support. She does odd jobs, including food delivery, and continues to train with the hope of returning to competition at an elite level.

It is not a situation she envisioned growing up in Sioux City, Iowa, surrounded by runners, including her mother, Connie, and her uncle, Bob Prince, who competed in college.

After winning several state titles at Sioux City East High School, Houlihan continued her success at Arizona State, where she won the NCAA 1,500 meters in 2014 and finished as a 12-time All-American, the second-most in program history.

She holds five school records: the outdoor 800 and 1,500 meters, and the indoor 800, mile and 3,000.

That success set the stage for 2016 Summer Olympics, where she finished 11th in the 5,000 meters and was the highest-placing U.S. runner in the race.

She also finished fourth in the 1,500 meters and set the American record at the 2019 World Outdoor Championships.

More Olympic success felt inevitable.

Shock and disbelief

Elise Cranny, a close friend and former Bowerman teammate of Houlihan’s, remembers that news of the positive test “didn’t really sink in” at first.

“I came back to the house, and I was like, ‘Man, something is very off … something is not right,’” said Cranny, who was living with Houlihan during the camp. “I think the initial reaction from everyone was disbelief, and like, ‘Oh, this is something that’s going to get figured out’ because it’s seriously wrong.”

Schumacher and Houlihan called attorney Paul Greene to “just try to figure out a game plan” and investigate further what could have happened. 

The first step was a pregnancy test because nandrolone can be found in pregnant women. After she determined she wasn’t pregnant, Houlihan compiled a log of everything she ate the week before the test. She scoured text messages, bank statements, food receipts and iPhone locations to determine everything she had consumed.

“I was able to piece it together pretty well,” Houlihan said. “And then, ultimately, we just felt like the food truck the night before had to be the most likely source.”

Houlihan wouldn’t name the establishment that served her the burrito because she doesn’t “want to mess with any lawsuit.” However, she isn’t blaming the food truck. 

“I don’t think they did anything wrong,” Houlihan said. “I think it just kind of happened.”

While Houlihan and her BTC teammates frequently ate at that food truck, she recalls that she received her order more quickly than usual, and the foil-wrapped burrito was unlabeled. 

Houlihan believes she may have been mistakenly given a burrito containing offal (pig organ meat), which can contain nandrolone. 

She remembers the meat in the burrito being finely chopped and that grease pooled in the foil. She said it seemed more rich than the burritos she had eaten there before, so much so that she was unable to finish it despite being very hungry after eating little else that day.

“We knew (nandrolone) can be found in pig offal, and we knew that I ate at a food truck that served pig offal 10 hours before (the test),” she said. “And we knew that when you ingest it, it can be at its highest levels 10 hours after ingestion, and that’s the exact kind of time frame that I had eaten that.

“And so as unlikely as all of those things were, it just seemed like the only thing that we could say, ‘All right, this makes some sense,’ and that’s really the only thing that we had to go on.”

Houlihan was the only one among the three who ate at the food truck who was tested.

A search for answers

She provided a hair sample that was examined by a toxicologist and it showed no trace of nandrolone. She also passed a polygraph examination that concluded she was not lying when asked if, at any time, she knowingly or intentionally ingested nandrolone. 

Houlihan’s urine tests taken Nov. 22, 2020, Jan. 23, 2021, and Feb. 4, 2021– before and after the positive test – all were negative. She also had her vitamins and supplements analyzed by a lab.

The previous urine tests and the lab report convinced Houlihan that it’s unlikely the positive result was triggered by a supplement or vitamin she was taking. She is still being randomly tested and all of her ensuing tests have come back clean.

She believes that given “the information that we have right now, (the burrito) is the only thing that kind of makes any type of logical sense.” 

Houlihan hired a private investigator to trace its sources of meat, but the effort was unsuccessful.

The private investigator found that the food truck owner purchased 30 pounds of pork stomach in a frozen batch from Iowa Beef Processors in September of 2020. However, the owner had no box or label from the meat used in December that could be traced to its processing plant.

And the investigator couldn’t determine whether the owner used pork from a castrated or uncastrated boar. Houlihan’s attorney argued it must have been uncastrated boar meat that triggered her positive test.

When the AIU officially charged Houlihan four months later, the U.S. Olympic Trials, scheduled for June 18-27, were fast approaching. Houlihan decided to go straight to the Swiss-based Court of Arbitration for Sport (CAS) to avoid missing the trials. 

The CAS rejected Houlihan’s explanation of what happened and banned her from the sport for four years on June 11, 2021.

Houlihan’s ban lasts until Jan. 13, 2025. She missed last summer’s Tokyo Olympics, the 2022 World Athletics Championships in Oregon, and she’ll miss next year’s World Athletics Championships in Budapest and the 2024 Paris Olympics.

The CAS’s three-member panel found that Houlihan’s “explanation that the 19-NA in her sample resulted from her consumption of the meat of an uncastrated boar simply cannot be accepted. The explanation presupposes a cascade of factual and scientific improbabilities, which means that its composite probability is (very) close to zero.”

Lacking evidence

The panel said that Houlihan failed to prove that the burrito she ate contained boar offal.

“First, the athlete would have had to have been served pork at the food truck despite ordering beef,” the court said. “Second, the pork consumed would not have been ‘normal’ pork product ordered by the food truck, but uncastrated boar. Third, uncastrated boar enters the food chain through completely different channels than pork.”

The panel said that the polygraph result and Houlihan’s hair sample were not “sufficient for the Athlete to rebut the presumption that the ADRV (anti-doping rule violation) was intentional.”

The court also said the concentration of nandrolone in Houlihan’s urine was “2-3 times higher than the highest values reported in the scientific literature after the ingestion of much more significant quantities of meat of mature (uncastrated) boar.”

On June 14, 2021, Houlihan publicly announced she tested positive for nandrolone and would not be competing at the upcoming Olympic Trials. Because Houlihan hadn’t been racing, many thought she was battling injuries instead of serving a provisional suspension.

“And at the end of the day, the panel didn’t think it was probable enough, which is unfortunate,” Houlihan said. “But yeah, I mean, that’s the only thing that we really have as an explanation. I hope at some point, maybe some more information pops up, and maybe it’s something else entirely. I don’t know. But it would be great to have an answer at some point.”

In May, Houlihan appealed the suspension to the Swiss Federal Tribunal. 

She lost. It was her last opportunity.

The hardest part to watch, Crany said, “is her getting renewed hope through the appeal process or through different things, and then seeing her kind of have that life back in her eyes again, just for it to come crashing down.” 

At one point, Houlihan was offered a reduced sentence – a three-year ban instead of four years – if she admitted guilt.

She refused.

“I never even considered that to be an option, because I knew I didn’t take (nandrolone) intentionally,” Houlihan said. “And I wasn’t going to admit to something that I didn’t do. At least I fought for myself and tried to do the right thing. But taking accountability for something that I didn’t do, it’s definitely not on the table for me.”

Houlihan thinks the system is flawed because the doping agency never had to prove she took a banned substance. 

“There was obviously something in my system and I understand that I have a responsibility for what’s in my body,” Houlihan said. “But I think knowing that I never intentionally put it there and (I’m) still having to serve a four-year ban is definitely a flaw in the system. I don’t feel like they did their due diligence in trying to figure out what the truth was. It was just at the end of the day I couldn’t, beyond a reasonable doubt, prove where it came from.” 

Houlihan said she believes the burden of proof should be shifted and “split 50-50 between the doping agency and the athlete.” While she believes that she should have to prove what triggered the positive test, she also believes the doping agency should have to prove that she intentionally cheated.

“Just even the playing field a little bit,” Houlihan said. “If you’ve ingested something, it’s almost impossible to try to figure out where that is. Because you’re getting notified a month or two later, I don’t have the source anymore. So it’s just a really impossible task to try to figure out. And I think it’s pretty flawed that if you can’t figure it out, it’s just an automatic four-year ban, and you’re treated like a doper.”

A new normal

Houlihan’s life today includes strong family and friend support.

Cranny said she had a lot of conversations with BTC teammates to make sure Houlihan felt supported.

“What you initially think of is her mental health and someone’s life being completely ripped out from under them and not being able to do what you love to do and what she feels like she’s been born and made to do,” Cranny said. “In the beginning, you worry about her being by herself, and making sure that she has people around her and she feels supported.”

Shelby’s mother, Connie Houlihan, who lives in Phoenix, said she is worried about the mental toll on her daughter. 

“You’re afraid of suicide,” Connie Houlihan said. “You know, everything’s a possibility … with depression and with something that critical that they took away from her. You don’t know. Of course, you’re scared to death.”

Connie said a couple of Shelby’s sisters went to be with Shelby right away because they didn’t want her alone. Shelby wouldn’t let her parents come visit, however, because, Connie said, “she was so overcome.”

“I think, if we would have flown there right away, she would have … this is the way she explained it to me, ‘That it would have made it all too real.’

“She was really struggling dealing with it,” Connie said. “She was crying all the time. But I think that was the hardest part for us that we couldn’t just jump on a plane and go and be with her because we respected her decision.”

Chloe Houlihan, one of Shelby’s five sisters, said her sister remained “very resilient through everything.” She said she has tried to be someone Shelby “can talk to when she’s kind of struggling.”

Shelby no longer trains with her BTC teammates, something which Chloe said has been difficult and “a little bit isolating” for her sister.

Until May, Houlihan was paying Schumacher to coach her as an independent athlete, but she confirmed she’s now training entirely by herself – using six years of past training logs as a reference.

“We just felt it was best to maybe cut ties for a little bit,” Houlihan said. “I think there was just a lot of publicity going on around me and him still working together. There was just a lot of scrutiny, I think.”

Some of that publicity and scrutiny was fueled by DeBues-Stafford’s decision to leave BTC because of Houlihan.

A two-time Canadian Olympian who placed fifth in the 1,500 at the Tokyo Olympics, DeBues-Stafford announced in April she left BTC due to Houlihan’s continued ban involvement with BTC at the time. 

“Fundamentally, I left the Bowerman Track Club because, despite my best efforts, I was unable to verify that the club was not in violation of World Athletics anti-doping regulations,” DeBues-Stafford said in an interview conducted via email. 

DeBues-Stafford was concerned that Houlihan was working out “under the guidance of” the three BTC coaches (Schumacher, Shalane Flanagan and Pascal Dobert) at the same location and times that other BTC athletes were working out while under the supervision of the same coaches. 

“While we never did a rep together, there was still what felt to me like an unnecessarily risky proximity between both men’s and women’s teams and an athlete serving a ban,” DeBues-Stafford said.

According to DeBues-Stafford, Houlihan would also use the private gym – built at Schumacher’s residence for BTC athletes to use – at the same time BTC athletes were there under staff supervision. 

“Shelby would drive to the Nike campus up to four times a week at the team’s regular time and the starting point for our regular daily runs together so she could run with us,” DeBues-Stafford said. “If she arrived before us, she would wait for BTC athletes at the meeting spot to see if any BTC athletes arrived so she could run with us. These sometimes included long runs. She also ran with the team on a regular basis at altitude camp in Flagstaff.”

Houlihan said she and her attorney inquired about the rules of her ban and were told that she couldn’t go to any practices or work out with anyone on the team, but if she happened to bump into them and they were running at the same place, then she could run with them. 

“My attempts to discuss my concerns with team staff were rebuffed, as were the earlier and more sustained efforts of other teammates,” DeBues-Stafford said. 

BTC did not receive independent legal advice on the issue, DeBues-Stafford said. She also said Houlihan shared accommodations with a full-time member of BTC staff during the Flagstaff camp, and those accommodations were used for organized BTC athlete support activities. 

“When I asked if Shelby’s lawyer had explicitly asked the AIU about her using the same gym as BTC and about how to handle the altitude trip, I did not get a clear response,” DeBues-Stafford said.

DeBues-Stafford said she “independently sought answers,” and reached out to an anti-doping organization to verify that BTC’s collective behavior was within the rules and that there was no liability on anyone other than Houlihan.

According to DeBues-Stafford, “the anti-doping organization could not guarantee that the actions of BTC and Shelby did not constitute a violation, and could not guarantee that other athletes and support staff couldn’t face repercussions either.”

She said the anti-doping agency cited two rules in the World Anti-Doping code and advised her to leave BTC and submit an official anonymous tip to the AIU.

A trying time

While Schumacher and some of Houlihan’s other teammates knew about her positive test in January of 2021, DeBues-Stafford did not learn about Houlihan’s positive test until a couple of days before the team publicly announced the ban about six months later. 

“Learning this news in mid-June almost derailed my Olympics,” DeBues-Stafford wrote in an Instagram post in April. “It was a small miracle that I showed up in Tokyo in shape to run sub-four (minutes) twice in 48 hours and place fifth.”

Houlihan said she was “surprised” and felt “blindsided and hurt and confused” by DeBues-Stafford’s social media posts because DeBues-Stafford had not told her about her concerns.

“I never knew that that was a problem for her,” Houlihan said. “And I’m not sure why she didn’t reach out to me. I reached out to her after I read her posts.”

Houlihan said she apologized to DeBues-Stafford for being affected by her situation.

“I think she just felt like she didn’t want to add to what I was going through by bringing it to me, which I don’t agree with, personally,” Houlihan said. “I felt like I would have rather had that conversation with her and I would have been more than glad to try to help that situation for her in any way, instead of what ended up happening. I think that was a lot worse – what ended up happening – than her just coming and talking to me about it.”

DeBues-Stafford has since moved to Victoria, B.C. and is now coached by Trent and Hilary Stellingwerff. 

“When I told Jerry (Schumacher) I was leaving BTC due to the lack of separation between Shelby and the group, he asked if I really wanted to leave, given he was thinking of possibly no longer coaching Shelby if she lost her appeal at the Swiss Federal Tribunal,” Debues-Stafford said.

Debues-Stafford said Houlihan was still driving to the Nike campus and running with BTC when Debues-Stafford left Portland on March 31.

“Growing fear over the team potentially breaking rules, coupled with frustration at the lack of action by the team left me in an awful and unsustainable headspace,” DeBues-Stafford said. “I left altitude camp early at the end of February to get some breathing space and made my decision to leave the team.”

A powerful influence

Cranny said she misses running with Houlihan and credits her for pushing her to succeed.

“I think of her all the time when I’m racing now,” Cranny said. “She’s a huge reason why I feel like I am where I am right now in my own running. She just really opened my eyes to the importance of not limiting yourself and putting yourself in it.” 

Although BTC could look a lot different, Houlihan would still like to eventually come back to the group once her ban is up.

“I definitely would like to rejoin Bowerman,” Houlihan said. “That’s like my family, basically. I’ve been a part of that group since I went pro in 2015 and I know those athletes so well. And I know that that training environment is great for me.” 

Cranny also wants Houlihan to rejoin BTC and said she can’t picture her former teammate anywhere else

“It feels like this is her family,” Cranny said. “I feel like everyone here is really supportive of her, really close friends with her. So I hope (she rejoins BTC). That’s something that we’ve definitely talked about as a team is wanting to work out with her again once the ban is up.”

When asked if she thinks she can still compete at the elite level once the ban is up, Houlihan said, “I guess that’s one thing that we’re just gonna have to find out.”

Houlihan is no longer a member of BTC nor being paid by Nike. She spent $250,000 in legal fees fighting her ban without any financial support from the Beaverton-based shoe and apparel giant.

“They said that they support me, and they believe in me, but as far as financially, I haven’t really received any support from them in that way,” Houlihan said.

Houlihan lost her six-figure professional contract with Nike and hasn’t had a paycheck in over a year. Her Nike deal also gave her the opportunity to earn performance-based bonuses on top of her base compensation, income that is also gone.

Houlihan’s mom called the entire process “an injustice” and said it wouldn’t make sense for her daughter to jeopardize her Nike contract by doping.

“Why would somebody with a contract that she had and the money that she was making, why would she cheat?” Connie said. “She had a contract (with Nike) through the (Tokyo and Paris) Olympics like, why would you cheat?” 

Houlihan said Nike hasn’t offered her a job, either.

“I’ve been doing some food delivery things like DoorDash and stuff, just to try to make a little money on the side, but yeah, just trying to get by.”

Houlihan continues to train but admits it is difficult.“It’s been really challenging, to be honest,” Houlihan said. 

As she trains alone, without her former coaches and teammates for support and motivation, Houlihan said she sometimes stops halfway through a workout or doesn’t always finish it at all. She finds it more difficult to hit her targeted times.

“I think it’s easy to do that when I’m having a great time and I’m having fun, and I’m finding joy in running,” Houlihan said. “But a lot of the things that make it fun aren’t really there for me right now.”

World record holder Jacob Kiplimo to run Vedanta Delhi Half Marathon

Ugandan star hopes for “fastest half marathon ever seen on Indian soil”.

Jacob Kiplimo, only 21, is the reigning world half marathon champion and last year ran the phenomenal world record time of 57:31.

The young Ugandan star has already had an outstanding 2022, winning both the RAK Half Marathon in Ras Al Khaimah (UAE) in February in a world-leading 57:56 and then the Great North Run half marathon last Sunday. During the summer, Kiplimo focused on the track and won a World Athletics Championships 10,000m bronze medal and then a memorable 5000m/10,000m double at the Commonwealth Games last month.

Ethiopia’s Amdework Walelegn improved the Delhi course record to 58:53 in 2020 but Kiplimo believes he can run the fastest half marathon ever seen on Indian soil during his first visit to the country next month. “I have been told that the Vedanta Delhi Half Marathon course is a quick one and the record suggests that you can run fast times there. I am in good shape, and I will focus on preparing specifically for the race over the next few weeks,” said Kiplimo.

The 17th edition of this race has a new title sponsor, with the race promoters Procam International joining forces with India’s leading natural resources conglomerate, Vedanta Limited. With transformation for a sustainable future at the heart of Vedanta’s business operations, its commitment to giving back to society has been a part of the company’s core ethos. Both Vedanta and the Delhi Half Marathon are striving to be catalysts for change in society so it is a partnership that will be mutually beneficial to their joint aims.

“On behalf of the Vedanta family, I feel honored to welcome the current world half marathon and world record holder Jacob Kiplimo to the Vedanta Delhi Half Marathon 2022. When Jacob became world champion at such a young age, his story become an inspiration for many. I am sure that his participation here will motivate thousands more to take to part and run for causes that deeply touch us all,” said Priya Agarwal Hebbar, Non-Executive Director, Vedanta Limited.

The race has a prize fund of USD 268,000, and the international elite field will have its sights on the first prize of USD 27,000 for both men and women. “We are thrilled to be able to welcome Jacob Kiplimo to India for the very first time and to headline this year’s Vedanta Delhi Half Marathon. It is a reflection of the event’s stature that it annually draws some of the biggest names in distance running,” said Vivek Singh, Joint Managing Director, Procam International.

“As one of the leading half marathons in the world, I’m excited that we are back on the international calendar, bigger and better. It’s our privilege to welcome Vedanta as the title sponsor, as we look to build on our shared objective of strengthening the legacy of this event as a stimulus for empowerment and change,” he added.

High Class Elite Field marks Frankfurt’s Return

The Mainova Frankfurt Marathon will take place on October 30 for the first time since 2019. Among the men’s elite are three contenders with personal bests of under 2:06 which points to a high-quality race in prospect. The Ethiopian Betesfa Getahun is the fastest runner in the field at present with a best of 2:05:28. Also on the start line will be the German runner Filimon Abraham from theTelis Finanz Regensburg club. The organisers of the race, which will end in its traditional, spectacular fashion in Frankfurt’s Festhalle, expect to have around 12,000 marathon runners for the 39th edition of the event. The race is an Elite Label Road Race, a distinction awarded by World Athletics, the world governing body of athletics. Entries are still available at www.frankfurt-marathon.com

“We are delighted that the Mainova Frankfurt Marathon is back after a two-year interruption because of the Corona Pandemic – with strong elite fields, a big number of mass runners and all the emotions which we have experienced in the past,” says the Race Director Jo Schindler. “We’ll experience the Mainova Frankfurt Marathon just as it’s always been: a big start and thrilling run-in to the finish in the Festhalle in front of thousands of spectators. Our aim is to create a unique running experience for mass and elite competitors alike and to see many beaming faces at the end of race day.”

The organisers have now announced part of the men’s elite field while recruiting for the women’s race continues and the elite women’s field will be announced at a later date. An up-and-coming Ethiopian is the fastest man on the start list: Betesfa Getahun is 23 and made his marathon debut in 2019 with an impressive, high-quality performance, running 2:05:28 for fourth place in Amsterdam. The Mainova Frankfurt will be his fourth race at the distance for the runner whose pedigree includes a strong showing in sixth place at the 2018 World Half Marathon Championships in Valencia.

The other runner, who has already gone under 2:06, is also from Ethiopia and is just 21: Gebru Redahgne is a newcomer to running at international level, running outside of his homeland for the first time only last year when he finished second in the Cape Town Marathon in 2:10:17. He made a massive improvement this year in Barcelona where he ran 2:05:58 for another second place finish and only five seconds behind the winner. Gebru Redahgne wants to take full advantage of Frankfurt’s fast course to improve his personal best still further.

A runner from Kenya is making his return to the Mainova Frankfurt Marathon where he has more than once impressed with the quality of his performances. Martin Kosgey twice finished second in the Festhalle, in 2016 and 2018, as well as taking fourth place on two more occasions, 2017 and 2019. Frankfurt was where the 33-year-old set what remains his personal best of 2:06:41. The Mainova Frankfurt Marathon on October 30 will be his first race in a year when he produced a solid performance to finish runner-up in Eindhoven in 2:06:56.

Since almost every German runner at top level were involved in either the World or European Championships this summer, almost none of them will be competing in Frankfurt. An exception is Filimon Abraham of the Telis Finanz Regensburg club who has the potential to join the leading ranks of Germany’s marathoners. After failing to finish on his marathon debut in Hamburg in April, the 29-year-old, who finished 19th in the 10,000m at the European Championships in Munich in August, is renewing his marathon quest on Frankfurt’s fast course.

Five reasons why you should run on vacation

When you hear the word ‘vacation,’ running usually isn’t the first thing that comes to mind. But running is the perfect form of exercise when you are travelling because it allows you to sightsee, stay in shape and get a little you-time.

Here are five reasons why you should pack a pair of trainers on your next trip.

1.- The perfect way to explore a new place

Running in a place you’ve never been lets you see a lot more than what you’d see from a bus or sauntering around (though of course, you’ll do that, too). It’s a great way of learning where to go in a new city.

You can explore a city’s history, beaches, trails and everything in between. If you are visiting a hilly city like San Francisco, Vancouver or Paris, you can get in a hill workout and see the sights at the same time. You may even catch the sunrise if you get up early enough.

2.- It is an efficient way to get around

The more you use your legs, the less you need alternative means of transportation. One of my favourite things to do is to run to the beach, swim and run back, which is also a great way of staying cool.

3.- Great way to stay in shape

We are not asking you to do interval training, but why not stay in shape while on vacation? Your run does not have to be as intense, but at least you will not go home feeling bad that you completely neglected your training.

4.- Immerse yourself in the local running community

Run the local parkrun, or check out if there are any run clubs on Strava or at the local running store. This is a great way to meet like-minded people and immerse yourself in the culture. You may discover new places to eat or visit from the recommendations of local runners, not to mention making new friends.

A local run group will also help you find the best trails, routes, and runs in the area–allowing you to gain the full vacation experience.

5.- It looks cool on Strava

Whenever someone is in a unique place on my Strava feed, I develop a severe case of FOMO (fear of missing out) and instantly smash the kudos button.

Imagine being a local legend in Greece… or achieving a CR in Australia. Also, do not be afraid to share landscape pictures of beaches, local eats and sunsets for some extra jealousy and kudos on your post.

Wildfire in California causes thousands to evacuate, impacts Western States course

The Mosquito wildfire, which began west of Lake Tahoe amid extreme heat on Sept. 6, is the largest fire currently burning in California. The blaze has already burned through 58,544 acres in El Dorado and Placer counties.

Western States Endurance Run (WSER), one of the most famous ultra trail races in the world, sits right in Mosquito’s path. Runners begin the annual, much-revered 100-mile race in Auburn, and finish on the track at Placer High School.

On Tuesday afternoon the fire flared up, pushing toward the community of Foresthill and arriving at the edge of Foresthill High School, blazing through structures across the street. Firefighters appear to have kept the fires away from the high school, but it’s not clear how many cars and structures were consumed in the flare-up.

We connected with Craig Thornley, race director of WSER, on Tuesday. “Lives and homes are the highest priority right now. The WSER trail and our race is a lower priority,” Thornley said.

“That said, eventually the fire will be contained and the US Forest Service will be able to go in and assess the damage to the WS trail and the bridges. Currently, the fire has affected the trail as far up as Devil’s Thumb [aid station] through El Dorado Canyon and Michigan Bluff, to the turnoff onto the single track from Chicken Hawk. That’s about 10 miles of trail. It still could burn up towards Last Chance and Dusty Corners, but it is unclear what effect the burn scar will have on fire growth,” added Thornley.

The flames have forced more than 11,200 people to flee as they encroach on homes and buildings, burning 64 structures by Wednesday including at least 25 homes, according to Cal Fire. The fire grew more than 8,000 acres overnight and is spreading through the Sierra Nevada mountains.

“It continues to push steadily to the east in heavily forested areas with extremely dry vegetation,” officials said Wednesday morning. There is some optimism, however, as firefighters have the fire now 20 per cent contained.

1,500m world record holder Genzebe Dibaba to run Amsterdam Marathon

Dibaba, 31, will follow older sisters and fellow Olympic medallists Tirunesh Dibaba and Ejegayehu Dibaba into the marathon.

On Tuesday, the TCS Amsterdam Marathon confirmed on Instagram that the women’s 1,500m world record holder, Genzebe Dibaba, will make her marathon debut on Oct. 16 in Amsterdam.

Dibaba, 31, follows older sisters and fellow Olympic medallists Tirunesh Dibaba and Ejegayehu Dibaba into the 42.2-kilometre distance. Her 1,500m personal best of 3:50.07 from the 2015 Monaco Diamond League still stands as the world record, though Faith Kipyegon of Kenya ran the second-fastest 1,500m time in history (3:50.37) on Aug. 10.

Kipyegon beat Dibaba for the 1,500m title at the 2016 Summer Olympics in Rio.

Dibaba has competed fewer than five times since she missed the 2019 World Championships and 2020 Olympics due to a foot injury. She has only raced the half-marathon distance once, at the Valencia Half Marathon in 2020, which at the time was the fastest-ever debut half marathon by a woman (65:18).

Joining Dibaba on the start line is her Ethiopian compatriot and 2016 Olympic 10,000m champion Almaz Ayana, who is also making her marathon debut. Ayana finished third at the Great North Run in Newcastle, U.K., last weekend in 67:10 and has run 29:17.45 over 10,000m.

The fastest debut marathon by a woman was 2:18:56 by Paula Radcliffe at the London Marathon in 2002.

Hellen Obiri believes her winning the Great North Half Marathon is a huge inspiration as she prepares for her full marathon debut in New York

Olympic 5,000m silver medallist Hellen Obiri said cheers from the crowd on the streets of Newcastle and a good course propelled her to clinch the title once again.

As compared to last year’s edition, when the Covid-19 pandemic was still raging — forcing the limitations on crowds — Obiri said this year's edition was well attended and the course favourable.

“Last year, the race was a bit tough due to the pandemic. However, this year’s edition has been amazing owing to the cheerful crowd. The course was also good unlike last year,” Obiri said.

Obiri won the Great North Run in 1:07:05, bettering her 1:07:42 from last year, ahead of Olympic marathon champion Peres Jepchirchir ( 1:07:07 ). Ethiopia’s Almaz Ayana placed third in 1:07:10.

Obiri, the world 10,000m silver medallist added: “It’s a good feeling. I am happy for what I have done.” 

She added that the race was not a walk in the park with the presence of Jepchirchir and Ayana, a former Olympic and world 10,000m champion.

“I knew they were there and I knew the race was going to be a tight battle. However, I told myself I am the best and I will do my best. I had a plan to kick in the last 200m and it worked out well,” she said.

“I am so excited about my marathon debut but I'm also aware of the tough competition that awaits me. Right now, I am going to prepare well and I am hoping I’ll be healthy. I just want to run well and cross the finish line,” Obiri concluded.

Joseph Njoroge clocks the 4th fastest Double 15k (10k+break+5k) ever this morning in Thika Kenya

Joseph Njoroge (blue jersey) from Ngong Athletics Club was the overall winner of the Second edition of the Double 15k race held in Thika on Wednesday morning.

The 18-year-old Nyandarua-born Njoroge clocked 29:56.17 in 10Km before caping the event with 14:43.93 to emerged top in 44:40.10 in the new race that is gaining ground in Kenya.

Local ace Zakariah Kirika, 21, who trains with the host Kenyan Athletics Training Academy (KATA) in Thika, combined 45:25.31 to finish second splitting 30:28.54 in 10Km and 14:56.77 after the break.

For the women, Newcomer Caren Chepkemoi from the Thika based Training Academy won the lady’s category in 59:50.76. She timed 40:14.97 in 10km and 19:35.79 followed by training mate Susan Njeriwho fished second in combined 1:00.01.68 in the race organized by Kenyan Athletics Training Academy.

62-year-old Charles Ndirangu who trains at KATA smashed the 60-69 world best clocking 55:11 for the two legs.  His splits were 37:04 for 10k and 18:07 for 5k.  

“The double Race tests athletes’ endurance. They must do 15Km split into 10Km and 5Km. This is separated by 1hr 45min break from the start of the 10Km race and beginning of the 5Km leg.  Times are added together for scoring.  The leaders after the first leg wears the yellow jersey so everyone knows who is leading going into the second leg," explained Bob Anderson, the creator of Double Racing in 2010 and the chairman  of the Double Road Race Federation based in Mountain View California USA. 

This was the second Double Race after the first was held in September last year during the official opening of the KATA that now hosts 15 athletes.

The KATA 10Km monthly Time-Trial resumes on October 15th in Thika.   

London Marathon follows Boston in adding non-binary category

The London Marathon is the latest of the World Marathon Majors to include a non-binary entry option for its 2023 race, following the lead of the Boston Marathon.

An announcement was made before the ballot opens on October 1 and the change follows a review and consultation period by London Marathon Events, which organises the London Marathon.

This means participants can register for the mass-participation race as a man, woman or non-binary individual.

Championship, elite and Good For Age races will not have a non-binary option for athletes.

"This is a significant step forward for the London Marathon as we continue our journey to make our event truly inclusive," said event director Hugh Brasher.

"We know there is still much more to be done, but changes such as this demonstrate our commitment to making the London Marathon an event that is for everyone."

This new policy will also be rolled out across all London Marathon Events mass-participation races, including RideLondon and the Standard Chartered Great City Race.

New entry policies were also created in July which allow for assisted participants and more support for pregnant and postpartum runners.

The 2023 London Marathon is scheduled to take place on April 23.

This year's London Marathon is set to take place on October 2, having been moved from its usual position in April to allow more participants due to the threat of COVID-19 restrictions.

UK Athletics adopted non-binary guidelines from Scottish Athletics in 2018, which includes advice on the inclusion of non-binary athletes.

In 2019, Scottish Athletics went a step further by adding a non-binary entry option for athletes at its championship races.

Canadian government requires ArriveCan app for Detroit marathon runners

If you are planning to run the Detroit Free Press Marathon on Oct. 16, you will have to download the ArriveCan app and follow Canada’s COVID protocols, or you will be forced to abandon the race.

Although the marathon starts and finishes in Detroit, all participants cross the Ambassador Bridge into Windsor, Ont., to run a small portion of the race along the riverside and then return to Detroit via a tunnel under the Detroit River.

An email was sent out to all participants of the race on Sept. 8, saying, “We have been notified by the Canadian government that ALL international race participants will be required to use ArriveCan as part of their participation at all Detriot Free Press Marathon events.

“This procedure is mandatory to complete to participate in the Detriot Free Press Marathon and failure to do so could result in being prohibited from entering Canada and a DNF.”

Race participants were also warned of another way they could be denied at the border: Canada’s current COVID isolation period.

“Canada has a 10-day isolation period for those who test positive for COVID-19, meaning if you test positive for COVID-19 anytime after Oct. 5, you are not allowed to cross into Canada on race day,” the email states.

Runners taking part in the marathon and international half marathon will be required to carry three things during the race–a passport, a digital or paper copy of your proof of vaccination and a digital or paper copy of your ArriveCan receipt (including the eight-digit receipt reference code). Runners may have their hands full.

The Detriot Free Press Marathon has been a fixture on the North American running calendar since the late 1970s. The race is a USATF-certified course and is a popular race destination for many Canadians looking to qualify for the Boston Marathon.

Critics have been calling for the abolition of the app for months, due to the necessity of having to use a digital device, the level of detail required and its possible effect on airport delays.

Athletics Olympic champion on the start line of the TCS Amsterdam Marathon

There is a remarkable name on the starting list of the TCS Amsterdam Marathon: Almaz Ayana. The 30-year-old Ethiopian athlete, who won gold in the 10,000 meters at the 2016 Olympics, will make her marathon debut on Sunday, October 16. Another first is the current world record holder in the 1500 meters: Genzebe Dibaba. Sports organization Le Champion also reports that CyBrian Kotut, Lemi Berhanu and Titus Kipruto are the fastest men on the start line in Amsterdam's Olympic Stadium. They have all won major marathons.

Almaz Ayana is one of the greatest talents of all time in long distance running. In 2016, she was phenomenal: she won Olympic gold in Rio de Janeiro in a new world record in the 10,000 meters (29.17.45) at the time, and bronze in the 5,000 meters. In that year, she was also awarded IAAF Athlete of the Year. The 30-year-old Ethiopian athlete previously won the world championship twice and the Diamond League final ranking twice. After a few years of absence due to the arrival of her son, Ayana is ready to add to her impressive record of achievements.

Genzebe Dibaba is the youngest sister of three-time Olympic champion Tirunesh Dibaba and Olympic silver medallist Ejegayehu Dibaba. The 31-year-old Ethiopian runner holds the world record for the 1500 metres (3:50.07, Monaco 2015). She also is an Olympic silver medal holder (2016, Rio de Janeiro). In 2015, when she became world champion in the 1500 meters, her brilliant performance was rewarded with the title of IAAF Athlete of the Year. She will be challenging for the first time over this classic distance.

These fast women are accompanied by Tsehay Gemechu, among others. Their 23-year-old compatriot has a personal best of 65.01 in the half marathon and finished fourth in the 5,000 meters at the 2019 World Athletics Championships.

Course record of 2.03.39 in danger?

When the starting gun for the TCS Amsterdam Marathon sounds on Sunday 16 October, the eyes of the men will be on CyBrian Kotut, Lemi Berhanu and Titus Kipruto. On the ultra-fast course, they will be aiming for the course record of 2.03.39 (Tamirat Tola 2021).

CyBrian Kotut has already won a number of marathons: Hamburg, Florence and Paris. This spring, the 30-year-old Kenyan ran a personal best of 2.04.47 to win in Hamburg. Last November he was unbeatable in the 42,195 meters in Florence and in 2016 he triumphed in Paris.

Lemi Berhanu also knows all about winning. He has won the Dubai (2015), Boston (2016) and Xiamen (2017) marathons, among others. With a personal best of 2.04.33, the 27-year-old Ethiopian is in for the win.

Titus Kipruto is a revelation from Kenya. This spring, the 24-year-old marathon runner made a huge impression by winning the Milan marathon. In his second marathon, he finished in 2:05:05. Can he break his personal record again in Amsterdam? >{?Registration for NK marathon still possible

During the TCS Amsterdam Marathon, the Dutch marathon championships also take place, for which competitive athletes can register until September 26. The three main events, the full marathon, half marathon and 8K,

New Tech Revolutionizing Runner Apparel Market

Although running has a reputation for being an affordable sport that just about anyone can participate in, the average runner spends in the region of $1,000 a year on running kit according to a recent survey. While this may seem like a lot of money to spend on a sport that should not require any investments other than a fairly decent pair of running shoes, there are a number of things to take into consideration.

This includes the host of technological advances that have been made in recent years in terms of running clothes. The more high-tech an item is, the bigger the price tag will be. Here are just a few running gear developments that fitness enthusiasts are willing to spend good money on to ensure improved comfort and performance.

Increased Hygiene is a Priority

It is no secret that most runners simply throw their running attire in the washing machine to get it clean. Even running shoes can be cleaned this way, as long as they are manufactured from materials that can withstand a machine wash and the insoles and laces are cleaned by hand. However, it does pay to prepare your shoes for machine washing because the results will be even better. Furthermore, simply washing sweaty, dirty clothes and shoes is not always enough if you want to get rid of potentially hazardous bacteria, however. Anti-bacterial agents in active wear may not be new but the latest anti-germ fabric is not only designed to eliminate bacteria growth but to eliminate unpleasant odors as well. The latest technology gives active wear all the protection it requires by releasing antimicrobial properties whenever microbes present themselves.

Built-In Support is Very Popular

The days of having to wear bulky braces to support problem areas may be a thing of the past thanks to new tech that turns running apparel into supportive products. Stoko’s is one of the companies incorporating supportive gear into running clothes that won’t restrict natural movement and hinder performance.

Whether your running efforts are thwarted by ACL or MCL concerns, supportive tights made from a special technical knit fabric will support your knee where it is needed most. Similarly, supportive apparel is also available for the thighs, hips, and calves. If you have issues with your shoulders, biceps, or forearms, there is good news too as well-known brands have also developed vests and shirts that boast supportive technology.

Gain Lean Muscle Faster

With the demand for functional active wear increasing in leaps and bounds among both casual and serious runners, brands are pulling out all the stops to gain a competitive advantage.

Electromyography technology is particularly popular as it allows the user to track how hard their muscles are working while delivering detailed feedback via an easy-to-use application. Runners who want to get the most out of their time on the road or track can also boost their efforts by running in clothes that are made from weighted fabric. The added weight works the muscles harder during periods of activity, making it easier to increase lean muscle mass.

Running apparel has changed considerably over the last few decades. Thanks to technological advancements, clothes are not only becoming more comfortable but can provide a host of other benefits to the wearer as well.

Boston Marathon creates nonbinary division for 2023 race

Nonbinary athletes will be able to run in next year's Boston Marathon without having to register as members of the men's or women's divisions, race organizers announced Monday.

The Boston Athletic Association, which administers the prestigious marathon, said it's been working to expand opportunities for nonbinary people — not just for the marathon but for the BAA's other races, which include a 5K, a 10K and a half marathon.

Organizers confirmed the change as registration opened Monday for the 127th running of the marathon on April 17, 2023. A field of about 30,000 is expected for next spring's edition of the storied race.

Nonbinary athletes can submit entry applications if they've completed a marathon as a nonbinary participant during the current qualifying window, the BAA said. It said it's still working to establish qualifying standards for nonbinary participants, but that its online applications will include 'nonbinary' as a gender option.

"Discussions are ongoing with nonbinary athletes in an effort to further promote inclusion at all BAA events,' the organization said, adding, 'We view this first year as an opportunity to learn and grow together.'

Nonbinary pro miler and 1,500 runner Nikki Hiltz, who came out as transgender last year and narrowly missed a spot on the US team for the Tokyo Olympics, lauded the move.

'There's still so much work to be done but I'm thrilled that nonbinary runners are being acknowledged by the Boston Marathon and BAA,' Hiltz tweeted.

One Twitter user wrote that he saw the decision as a 'good compromise' on the issue of gender divisions in sports, but others disagreed with the move. 

'I'm sure no one will abuse this,' another Twitter user remarked sarcastically. 'Especially for a race that is notoriously tough to get qualified for.' 

The Boston Marathon is the latest major marathon to begin adding nonbinary divisions.

Last year's Philadelphia Distance Run, a premier event offering a half marathon and a 5K, became the first large race in the US to establish a nonbinary division and offer equal prize money.

The Brooklyn Marathon and Half Marathon followed in April. Eighty-two competitors who had registered as nonbinary participants were among the finishers, including Jacob Caswell, a middle-distance runner for Columbia University.

'Being able to not even win but just compete as yourself, it's just been freeing,' Caswell, who won the nonbinary division in Brooklyn, told The New York Times.

World 10,000m bronze medalist Margaret Chelimo sets eyes on the Dam tot Damloop road race

Margaret Chelimo will compete in the Dam tot Damloop road race on September 18 in Zaandam, Netherlands.

Chelimo said her main goal in the race is to run well. “My track season is now over and I am going to Dam tot Damloop for the road race. I just want to run well,” Chelimo said.

At her recent outing in Zurich for the Diamond League final, Chelimo placed second in 14:31.52.

She revealed that her win at the 2015 All-Africa Games in Brazzaville, Congo marked her breakthrough in athletics and made her believe in herself. She posted 15:30.15 to win the 5000m race.

“I vividly remember winning that race in 2015…It was a defining moment for me. That’s when I became popular. That win made me realize that I could actually run well and inspired me to venture into athletics seriously,” Chelimo said.

The 2016 Africa 5000m silver medallist said she looks up to former world 5000m champion Hellen Obiri and former Olympic 5000m champion Vivian Cheruiyot. “They are true role models and I draw my inspiration from them,” she said. 

Chelimo said she is anticipating a good show at next year’s World Championships in Budapest.

“I will be there and I am planning for something good. I am building up well and staying focused on training,” she said. She added that athletics is not a walk in the park as there are many challenges. 

“Athletics is not easy! There are both financial and injury challenges. Focus, self-discipline and sacrifice are the virtues that keep me going,” Chelimo said.

In the next three years, Chelimo believes she will be at a higher position in as far as athletics is concerned with major titles.

She described her first outing at the 2009 Bressanone World Youth Championships as a thrilling experience. 

"That was the first time I traveled out of the country. I was happy to meet new people from different countries. At that time, I was also very young," she said. 

When Chelimo is not training, she revealed she loves spending time on her small farm or watching television.

“I have a small farm where I plant vegetables. I also have some chicken that I look after. Sometimes, I just watch television like right now,” she concluded. 

Three easy ways to fix running form, body awareness is the first step to effortless, flowing running form

Running form can be simple to finesse, but first you need to know what needs fixing. Anyone who has seen the GOAT of marathoning, Eliud Kipchoge, run knows what beautiful running form looks like, but it can be challenging to figure out how to fix your own form. Here are three easy ways to gain a better understanding of how you are running and what you can do to run more efficiently.

Run fast at the track

In his book Run Fast, renowned marathoner and trainer Hal Higdon suggests finding a 400-metre track to try this running form awareness drill. Begin running at the 300-metre starting line (the start of the back straightaway) and pick up your pace through the straight until you are running near 5K race pace. Accelerate as you come into the home stretch so that you’re running full-out when you reach the finish line.

Notice what happens to your form as you accelerate, and see if you can pinpoint where you become more or less efficient as you pick up your pace. Pay attention to knee lift, stride length, posture, arm carry, and head angle.

Run barefoot in sand or grass

Head to the beach or a safe grassy area and find a smooth stretch to run on. Higdon suggests running at a comfortable pace for 100 metres, and paying particular attention to where your foot contacts the ground.

Notice where you naturally land to develop awareness, even if you don’t need to adjust anything. Running on slightly damp sand and then looking back at your footprints can also be helpful when trying to analyze how your feet are striking.

Run straight on the road

Pick a stretch of road or sidewalk where you can follow a straight line (taking care to choose somewhere safe). Look for a painted stripe on the road to follow, a crack in the pavement, or the separation between the pavement and the shoulder of the road.

“Focus your attention on that line and think of yourself as a machine moving along it, like a train on a rail,” says Higdon. “Can you run straight along the line without wavering back and forth? Is your head straight, are your eyes level?” Notice how your arms are moving, and see if your legs are moving straight forward and kicking straight back.

While running form is very individual, all runners follow the same basic principles. Body awareness is the first step to fixing your running form– and then working on any oddities or challenges you notice when practicing these drills.

Niels Laros the 17-year-old Dutch runner who’s quietly breaking Jakob Ingebrigtsen’s junior records

If you are not familiar with the name Niels Laros, it’s OK. This 17-year-old rising middle-distance star from the Netherlands will be a household name in the sport soon enough.

Laros pulled off the 1,500m/3,000m double gold at the European Athletics U18 Championships earlier this summer, breaking both the U18 European 1,500m and 3,000m records, previously held by Olympic champion Jakob Ingebrigtsen.

On Sunday evening at a small World Athletics Continental Tour meeting in Zagreb, Croatia, Laros ran a 16-second personal best in the 3,000m, breaking the previous record of 7:56.40 held by East Germany’s Hansjörg Kunze, which stood for 47 years.

Two years ago, Laros’s personal bests were fast but earth-shaking (4:00-flat over 1,500m and 8:51 in the 3,000m), but he has since shattered his records, bringing his 1,500m time down to 3:39.46 and 7:48.25 over 3,000m.

Laros already has a faster 800m PB than Ingebrigtsen, which he recently clocked at 1:46.30, plus he has beaten Ingebrigtsen’s previous U18 times in the 1,500m and 3,000m. Ingebrigtsen had U18 bests of 3:39.92 for 1,500m, 8:00.01 for 3,000m and 13:35.84 over 5,000m.

As of next April, Laros will move up into the U20 ranks, and looks poised to be one of the biggest stars in the sport of athletics in years to come. He’s even already signed a professional contract with Nike.

Although Ingebrigtsen and Laros have never raced each other, track fans will relish this matchup in the 1,500m at the Paris 2024 Olympics, when Laros is 19 and Ingebrigtsen is 23.

Running injuries don’t happen for the reasons you think

Running is one of the most popular forms of physical activity worldwide. But though it requires little expertise or equipment – and can be very beneficial for our health – it unfortunately also comes with a relatively high risk of injury. In fact, one survey found nearly half of all runners experience injury or pain. Another study even estimated that runners experience nearly 18 injuries for every 1,000 hours of running.

Novice runners have the highest likelihood of sustaining an injury. The most common injuries they experience are in their lower body (such as in the Achilles tendon, shins or knees) and are often the result of overuse – an injury that happens in a muscle or joint due to repetitive trauma, usually as a result of doing more than you’re capable of, or not training with proper technique.

But that doesn’t mean injuries are inevitable. There are many ways you can protect yourself from an injury – so long as you ignore some long held ideas about the best way to do this.

Injury prevention myths

One common belief in the running community is that static stretching as part of a warm-up or cool-down can reduce risk of injury. But recent evidence suggests that stretching does little to prevent injuries. It may even reduce running performance in races less than 60 minutes long.

The belief that footwear is a significant factor in whether or not a person gets injured may also be untrue. While comfortable, properly fitting shoes are important for preventing minor issues such as blisters and can help with running performance, there’s little evidence suggesting that footwear alone reduces injury risk.

There’s also little evidence that shoes prescribed based on foot posture reduce injury. A study using army recruits during basic training even showed there was little difference in injury risk regardless of the type of support a person’s shoe had.

Evidenced-based tips

If you want to run injury free, here are the best, evidence-based ways:

1. Build strength

A recent study of Brazilian runners found that performing an eight-week training programme that focused on foot and ankle strength reduced injury risk by nearly 60% compared to a group who didn’t strength-train.

While exercising to prevent injury in runners is a relatively new concept, such programmes have also shown promise in other running-based sports such as football and volleyball where overuse injuries are also common. In general, strength training should be done three to five times a week for at least 15 minutes each session. Exercises should focus on building muscular endurance, coordination and balance – such as lunges and squats.

2. Not recovering between training sessions

Failing to recover between training sessions is shown to lead to chronic fatigue or over training – which can cause performance decline, low mood and muscle aches. These increase risk of overuse injuries as the body’s muscles and tissues aren’t able to repair and adapt between runs. The amount of time a person’s body needs to recover between runs will vary, though 36-48 hours is typical.

Not getting enough or not getting good quality sleep can also lead to overuse injuries, as sleep is important for helping the body to recover and restore itself. This is why it’s important to get around seven to nine hours of sleep each night – alongside adequate nutrition.

3. Avoid doing too much too soon

Runners are often also advised to follow the “10% rule” when training to avoid injury, meaning they shouldn’t increase their training load (the volume and intensity of their running) by more than 10% each week. Yet research shows that the 10% rule is no better at reducing injury risk than increasing your training load by a greater degree: increasing by up to 24% each week has no greater risk of injury for novice runners.

On the other hand, increasing running volume by around 30% each week is linked to greater risk of injury in novice runners. In practical terms, this would mean increasing your running load from 10km per week to 28.5km per week over a four-week period.

Given that injuries are typically the result of a combination of factors – including age, gender, experience and injury history – growing evidence suggests that the best way for runners to avoid injury is to learn how to listen to their bodies. A recent study showed that having an obsessive passion for running was associated with an increased risk of injury – this is likely due to runners ignoring their bodies and avoiding the early warning signs of injury.

Being able to listen to your body improves with experience. But two studies have shown that people suffering from both knee and Achilles injuries were still able to run without significantly worsening their pain or injury so long as they listened to their body and modified their running style slightly.

It’s unlikely a person can avoid getting injured altogether – though following these strategies may help reduce the risk and severity of injuries somewhat. If you do get injured, the best thing to do is consult a professional. But pain permitting, you may still be able to do other types of exercises in the meantime (such as cycling or using an elliptical or even strength training) to help as you recover. And, as you become more experienced as a runner, you may actually suffer fewer injuries than you did at the start.

Prefontaine Memorial Run is this weekend

The annual Prefontaine Memorial Run is this weekend, and it has a national flavor this year after the two previous events were canceled due to the ongoing COVID-19 pandemic.

The event that honors the late Marshfield graduate and running legend Steve Prefontaine starts at 10 a.m. on Saturday, Sept. 16. It is the 42nd year for the race, which begins in downtown Coos Bay and finishes on Steve Prefontaine Track at Marshfield High School’s Pete Susick Stadium.

Pre set his last American record on that track and 50 years ago competed in the summer Olympics, finishing fourth in an epic 5,000-meter final.

For the third time, the run has been named the national championship 10-kilometer race for the Road Runners Club of America.

The race previously was designated the championship 10K in both 2020 and 2021 and subsequently canceled each year because of the ongoing COVID-19 pandemic.

The RRCA Championship Event Series is one of the oldest distance running traditions in the United States, dating back to 1958, race organizers said. The goal of the series is to shine a spotlight on well-run community-based events, and to promote the sport by recognizing the top performing runners in the open, 40+, 50+ and 60+ age group categories for both men and women.

The Prefontaine Memorial Run begins with a stand-alone high school 5-kilometer cross country race followed by the 10-kilometer community run and a 2-mile fun run/walk. Entrants can register online by logging on to the Prefontaine website at www.prefontainerun.com.

Proceeds from the run help the Prefontaine Foundation accomplish its mission of supporting track and field and cross country athletes through grants to local high schools and scholarships to deserving athletes. The Foundation also sponsors and provides financial support to the Prefontaine Track Club. Several club members competed at the recent Junior Olympics national meet in California.

The Prefontaine Memorial Run is held under the direction of the Prefontaine Foundation with community-based support provided by sponsorships from Tower Ford, Pacific Properties, Banner Bank, Advanced Health, Farr’s Hardware, North Bend Medical Center, Wild Coast Running Company, Vend West Services, Nasburg Huggins Insurance and Nike.

World marathon silver medalist Judith Korir to compete at the Copenhagen half marathon

Judith Korir will compete in the women’s elite race during the September 18 Copenhagen Half Marathon.

Korir will enjoy the company of Kenyan compatriots including former NCAA 10K champion Sharon Lokedi, Irene Jepchumba, Agnes Keino, Fancy Chemutai, Chumba Chebichii, Vicoty Chepngeno and Beatrice Chepkemoi.

Korir has a personal best time of 1:05:28 which she ran at the Ras Al Khaimah Half Marathon in February. She is also the winner of the Paris Schneider Electric Marathon. She is the third fastest in the field.

Chemutai is, however, the fastest in the field with a personal best time of 1:04:52, which she ran at the 2018 Ras Al Khaimah Half Marathon while Chepngeno is the second fastest in the field with a personal best of 1:05:03 posted at the Aramco Half Marathon in January.

Lokedi has a personal best time of 1:08:14 which she ran at this year’s United Airlines NYC Half Marathon to place fourth.

The rest of the Kenyans have personal bests as follows Keino (1:15:04), Chebichii (1:06:11), Jepchumba (1:06:03), and Chepkemoi ( 1:07:29). 

The Kenyan representatives will face stiff competition from the Ethiopians who will be seeking to shake off their rivals. 

The 2019 All-Africa Games silver medallist Feysa Hawi with a personal best of  1:05:41 will also be in the line-up. During last year’s edition, she placed second in her PB and she is the fourth fastest runner in the field.

Bosena Mulatie (1:05:46) will also be seeking top honours. Other Ethiopians in the race will be Betelihem Afenigus (01:07:47), debutant Tsigie Gebreselama, Gete Alemayehu (01:06:37), Tiruye Mesfin (01:08:25), Tadu Teshome (01:07:55), debutant Sintayehu Tilahun and Alemaddis Eyayu (01:08:04).

In the men’s field, Matthew Kimeli is the second fastest in the field with a PB of 58:43 posted at the 2021 Valencia Half Marathon. He is also the winner of the 2022 Adizero Road to Records Half Marathon (59:30) and placed third at the 2022 Prague Half Marathon (59:46).

Other Kenyans in the field will be Felix Kipkoech (58:57), Vincent Kipkemoi (1:00:00), Josphat Kemei (59:32), Ronald Kirui (59:38), Edmund Kipngetich (59:41), Alfred Kipchirchir (59:43), Ed Cheserek (1:00:37), Boniface Kibiwott (1:00:52), Titus Kimutai (1:00:56), Mathew Kibiwott (1:02:19) and Jonathan Maiyo (59:02).

Ethiopia’s Amedework Walalegn is the fastest in the field with a personal best time of 58:40.

Emma Coburn’s maple turmeric chicken thighs: make them in minutes tonight

These chicken thighs come together in minutes and taste like you spent hours in the kitchen. American track superstar and Olympian Emma Coburn, author of the cookbook The Runner’s Kitchen, says she often adds turmeric, with its anti-inflammatory properties, to her recipes–it adds the perfect kick to this one.

Whip up the sauce this morning, stick your chicken thighs in to marinate for a little while (optional), and watch Coburn run the NYRR New Balance 5th Avenue Mile this afternoon.

Emma Coburn’s Maple Turmeric Chicken Thighs

Ingredients

1 kg boneless, skinless chicken thighs (this marinade works well with tofu or tempeh for vegetarian options)

1 Tbsp ground turmeric

1/2 cup maple syrup

1/4 cup olive oil

2 tsp salt

2 tsp freshly ground black pepper

1/2 shallot, minced

3 cloves garlic, minced

Juice of 1/2 lemon

Cooked rice (optional) to serve (I use brown basmati)

Pea shoots or microgreens (to garnish)

Directions

Preheat the oven to 425 F (220 C). In a large bowl, combine the chicken, turmeric, maple syrup, olive oil, salt, pepper, shallot, garlic and lemon juice. Toss the chicken until thoroughly coated.

Transfer the chicken and all contents of the bowl to a nine by 13-inch glass baking dish. Bake for 35 minutes, or until the chicken reaches an internal temperature of 165 F (75 C). Serve over rice, topped with a spoonful of the sauce and garnished with pea shoots or microgreens, if using.

Laura Muir and Jake Wightman are the winners of the 2022 NYRR Fifth Avenue Mile

The world’s top middle-distance runners took to the streets of New York City on Sunday morning for the Fifth Avenue Mile, one of the final races of the summer racing season. For the second year in a row, two Scottish runners took the win, with Laura Muir winning the women’s race in a course record time of 4:14.8 and Jake Wightman winning the men’s race for the second consecutive year.

The Olympic 1,500m silver medallist, Muir, won the women’s race by three seconds over American Nikki Hiltz, becoming the fastest female in the 41-year history of the race. Eleanor Fulton of the U.S. finished third in 4:18.0.

Muir had the fastest seed time heading into the race and led the race from the gun to tape. The previous mile record was set by Jenny Simpsonin 2019 (4:16.2)

Moments later, the world 1,500m champion, Wightman, successfully defended his 2021 title in 3:50.0 ahead of his British compatriot Jake Heyward. Wightman has now won the Fifth Ave. Mile in three of the last four years. American Sam Prakel finished third in 3:51.0, ahead of Canada’s William Paulson, who was fourth in 3:51.3.

Muir and Wightman took wins today despite both competing and earning medals at the Diamond League Finals in Zurich on Thursday night.

Hellen Obiri wins back to back Great North Runs as the world’s most iconic half marathon

Hellen Obiri continued Kenya’s dominance of the famous race, repeating her victory of 12 months ago as the event took place in its rightful home following an altered course in 2021 while the world recovered from the coronavirus pandemic.  The race this year returned to its traditional course.  

Uganda’s Jacob Kiplimo won the men’s race following a thrilling three-way battle for much of the race distance.

The race took on a suitably subdued mood as runners paid tribute to Queen Elizabeth II, who died on Thursday, and it was perhaps fitting that in Kenya and Uganda, the winners of the women’s and men’s races were members of the Commonwealth, of which the Queen was head.

Obiri was given close attention by Britain’s Eilish McColgan in the 2021 staging of the 13.1-mile race, but while McColgan was not involved in the race today – she was on official starter duties – the Kenyan was instead given a tough test by Peres Jepchirchir and Almaz Ayana, the three crossing the line with only five seconds separating them.

Obiri crossed the line in 67.05, with Jepchirchir two seconds behind in 67.07, and Ayana in 67.10. First Brit over the line was Charlotte Purdue, who ran a largely solo race to finish in fifth with a time of 70.11.

Winner Obiri said: “I’m very happy to win again, although of course this route was different to last year. The crowds were so good, I am very pleased to win here.”

In the men’s race, Kiplimo quietly and confidently picked off his opponents, with 2013 winner Kenenisa Bekele, who finished an eventual third, dropping first, followed by second-place Selemon Barega with about four miles to go, leaving Kiplimo with clear air to finish in 59.33, Barega in 60.39 and Bekele in 61.01.

Kiplimo said: “The race was good – it was a great feeling to win. It was a strange feeling to run the last few kilometres on my own. From 10KM it was four or five of us, then three, then two, then just me.

“This is a wonderful crowd. Around 18-19KM the crowds were amazing. Everyone was cheering and smiling.

“When I heard the news (about the Queen) I thought the race was going to be cancelled – I was so happy to hear it was still going ahead. It is very sad news but it was good for us all to come together.”

2022 winner Marc Scott was first British runner home in sixth with a time of 62.28.

It was a very different kind of race due to the events of the last few days but it’s a great event as always. They know how to put an event on here in the North East. I’m just grateful to be part of it again, especially with a great field assembled.”

Jacob Kiplimo wins the Great North Run after fantastic tributes were paid to the Queen

World record holder Jacob Kiplimo became the first Ugandan man to win the Great North Run after tributes were paid to Queen Elizabeth II before Sunday' race.

Kiplimo powered to victory in his first appearance at the event in north-east England.

The 21-year-old had a 32-second lead as he hit the 12-mile mark on the 13.1-mile course from Newcastle to South Shields.

Kiplimo, the reigning world half-marathon champion, crossed the line in 59.33, 66 seconds ahead of Olympic 10,000m champion Selemon Barega, with Ethiopia's Kenenisa Bekele third in 1.01.01.

"I enjoyed the race, it was nice. I came here to win it," Kiplimo said.

In the women's race, Kenya's Hellen Obiri retained the title after holding off strong challenges from Peres Jepchirchir.

The trio broke away from the field early in the race and contested a tense finale.

Obiri made the decisive kick in sight of the finish line as she clocked 1:07.05, 37 seconds faster than last year, with her compatriot Jepchirchir, the Olympic marathon champion, two seconds behind and Ethiopia's Almaz Ayana a further three seconds adrift.

"It's a great opportunity to do a faster one than last time, so I'm so happy," Obiri said.

Make the Most of Difficult Long Runs

IF YOU’VE EVER found yourself mid–long run debating whether you should cut it short, you’re not alone. Fatigue has a way of inducing an internal discussion about the fate of your miles.

Making the decision that’s right for you can be tricky. On the one hand, you’re already really tired, and you have several miles to go. Won’t mindlessly sticking it out put you in a hole and compromise your upcoming training and racing? On the other hand, isn’t one of the main points of long runs to get used to “keep on keeping on” when the desire to stop strikes?

The best answer is “it depends.” Here are five things to consider to help you decide what to do.

• Do you have a specific bodily pain?

Discomfort—mild muscular fatigue or tightness, stomach distress, hot spots on your feet—is typical when you’re going long. These unpleasant sensations seldom merit changing your plan.

A specific bodily pain is another matter. Sara Hall, the second-fastest half-marathoner in U.S. history, says she cuts long runs short under only one condition—if she’s worried about an acute pain or tight spot becoming an injury.

A good rule of thumb: Assess whether your troublesome spot is making you alter your running form. If so, being disciplined in this instance means ending the run. Continuing with compromised form can lead to injury and cause problems elsewhere.

• Why do you want to stop?

Many runners consider stopping their long run because it’s a mental struggle or they’re just more tired than usual. We’re humans, not machines, after all, so this is common.

“People only have so much willpower,” says Mark Coogan, a member of the 1996 U.S. Olympic Marathon team who coaches the elite group New Balance Boston. Life circumstances are a part of training, so account for them, he says.

If your family or work life has been stressful lately, a long run can help you mentally reboot. But it can also seem like an obligation, and slogging away to hit an arbitrary mileage goal can further drain you psychologically. If the run isn’t crucial to your training, it’s probably not worth spending precious mental capital on it. So, cut the run short, and don’t beat yourself up for it.

If you feel okay mentally, but physically worn down from the start, you’re also probably best off cutting the run short, especially if you have an important race in the next week or two. If you don’t have a race soon, first try slowing your pace. If doing so doesn’t help—and the run isn’t super important—then go shorter.

• What is your long run goal?

Long runs for marathoners have two main goals: putting in time on your feet at an easy to moderate effort, and harder outings that incorporate stretches at goal marathon pace or a little faster. If you’re struggling on the first kind, see if backing off the pace helps. “I will adjust the pace if I’m not feeling like I should sustain the pace I’m at and prioritize hitting the distance,” Hall says. “In my mind, the point of a long run is to go the full distance or time, so I would rather finish the full duration and slow the pace down or cut the next day short if I need more recovery.”

Sara Slattery, retired elite runner, former college coach, and coauthor of How She Did It, says that seeing long runs through is an important part of marathon prep. “That run often gives athletes confidence,” she says. That’s especially true if covering the 26.2 miles of the marathon, without regard to pace, is the main challenge of the event. Knowing that you repeatedly stuck it out in training despite the urge to call it a day is a powerful psychological tool.

If you’re struggling on a long run that calls for segments at marathon race pace, consider doing a standard long run instead. Focus on hitting the distance, emphasize recovery, and try your race pace on the next long run instead.

• What are you training for?

Long runs have a place in all training programs. But prioritizing them depends on what you’re training to accomplish. If you’re getting ready for a marathon, they’re arguably the most important part of your buildup. If your focus is a 5K PR, not so much. Slattery and Coogan agree that if you’re not training for 13.1 or longer, the cut-it-short threshold is lower. Gutting out a two-hour run when you’re overly tired will likely detract from the harder sessions, like intervals, that specifically prepare you for shorter distances.

That’s not to say that marathoners should do all long runs as planned regardless of how they feel. “Almost all marathoners already know how to persevere,” Coogan points out. You don’t need to always prove to yourself you’re not a quitter.

• Is this bad run part of a pattern?

“If you are feeling that rundown and like you need to cut your runs short more than half the time, you may be overdoing it in training,” Slattery says. Adjust your distance or pace so you recover better and can train consistently.

Coogan suggests also looking outside your running. “Your takeaway is that you are overdoing it somewhere else in your life, and you don’t have the willpower right now,” he says. Figure out what’s making you mentally tired and what you can adjust.

WHAT TO DO IF YOU STOP YOUR LONG RUN SHORT

1. Maximize recovery.

Eat carbs and protein within an hour of finishing, hydrate, and do some gentle stretching or walking.

2. Take an additional easy day.

Even if it’s not on your training plan, doing a recovery run before your next challenging workout is smart.

3. Review your training.

Have you upped your mileage/intensity lately? Do you need more recovery time built into your plan? Are you not adjusting your training to meet the stressors of everyday life?

4. Make changes.

Your plan should be in pencil, and based on your answers to the questions laid out here, you might need to switch things up. Maybe you need three easy days before a tough session instead of one, an extra rest day per week, or long runs on more than one day a week. Every athlete is different, so your plan just might need a tweak to work for you.

What It Means to Overfuel on the Run and How to Avoid It

It’s possible to take in too many carbs, especially if you have a late start, it’s super hot, or you feel like you need more energy. 

Whether you’re training to cross your first finish line, building on your training experience in order to PR, or fine-tuning race practices to win, every runner out there strives for continuously improved performance. The definition of “prime performance,” and what you need to get there may vary. But one thing that’s not up for debate: the need for optimal fuel to get from start to finish.

So what happens when this keystone of performance moves beyond optimal and into excess? What are the signs of too much fuel being added to the tank? While you’ve likely heard of the dangers of underfueling, it’s time to explore the other side of the equation—a.k.a. the surprisingly common misstep known as overfueling. 

What does it mean to overfuel?

When it comes to fueling, there are typically three types of practices. Underfueling results in hitting wall after wall along the race course, causing you to miss a PR. Usually, a bit of knowledge coupled with some practice, and it’s pretty straightforward to move from underfueled to optimal.

The next approach is a bit of a unicorn: perfectly fueled, without distress or concern, mile after mile. Sometimes this happens by accident, but more than likely, steady energy is a result of research, as well as trial and error. The optimally fueled runner crosses the finish line with ego intact and wearing a smile (fingers crossed this look applies to you!). 

Then, there are the runners who take gels, sports drinks, chews, and bars to the next level. This includes those who would rather let fuel runneth over before they’d let the tank get anywhere close to empty. 

Overfueling is essentially more fuel than the gut can handle, and it takes many forms. It might look like you’re nailing down nutrition during training but come race day, your need to quiet the hunger that arises between prerace breakfast and a race that starts late forces you to eat more than planned. This additional energy and volume from multiple, larger servings of the meals and snacks that once worked on your before-dawn training runs won’t sit well on race day. 

Here’s the thing, it’s pretty easy to move from optimal fueling to a member of the overfueling club (and vice versa if you have a change in your training schedule or race start or distance). 

When it comes to under-, over-, and optimal fueling, the research is quite clear. Optimal fueling results from an intake of 30 to 60 grams of carbohydrate per hour of training or racing, ultimately providing steady energy from sources that agree with your gut. Because there’s a limit to the rate of absorption of a single type of fuel, additional carbohydrates from multiple sources such as glucose and fructose and therefore, reaching 90 to 100 grams of carbs per hour can also work for some people, as long as your body tolerates it. This extra fuel serves to drive the potential to go further and faster, but the “if tolerated” disclaimer is key. Sometimes additional fuel can derail the gut and therefore, derail performance. 

What causes some runners to overfuel?

The gut—like any muscle—needs to be trained. Introducing fuel during long training sessions introduces the GI system to the task of digesting and absorbing fuel while under exertion. When fuel is consistently introduced and the gut then adapts, the GI system becomes primed to send fuel to working muscles without causing concern. But sometimes, runners adopt the mindset of “if some fuel can help performance, then more must be even better.” 

Practice and experience hint at several common scenarios that lead runners to suffer from overfueling. For example, proactive runners might attempt to halt the dehydration and fatigue that’s certain to accompany an uptick in heat and humidity and in doing so, overestimate their needs, leading to GI distress at best and hyponatremia (which can occur when you drink too much and your body’s sodium drops) at worst. 

Worn down runners might add in copious amounts of fuel during a run, all in hopes of preventing fatigue-driven performance detriments. To a degree, they’re on the right path as adding in midrun fuel is essential to keep moving forward. But more fuel can’t undo overtraining (or undertraining, for that matter). And insulting the gut with too many concentrated gels or in a volume exceeding the 1-gram-per-minute peak carbohydrate oxidation rate is unlikely to result in a burst of energy. Instead, the untrained gut will balk at the additional work needed to digest and absorb the load. 

How do you recognize you’re fueling correctly versus too much?

You’ll know you’ve nailed optimal fueling once you find a source and volume that agrees with your gut. Your fuel will also allow you to hit a steady pace and maintain it, as well as find a rate of perceived exertion that correlates with the demands of the task at hand. And of course, with the right fueling, you’ll be able to finish your run feeling strong. 

Conversely, you’ll know you’re underfueled when you experience low energy reserves, an inability to handle the task at hand, and an increased rate of perceived exertion particularly for work that tends to feel easier. Put more simply, you’ll feel your workout is more arduous than it should be, and likely hit the wall and fall off pace. 

On the other side of the spectrum, overfueling brings about its own risk to performance. The primary concern is GI distress. If the carbohydrate consumed is highly concentrated, or the amount of grams per hour consumed exceeds the rate of absorption, gastrointestinal discomfort is highly likely. These signs and symptoms can range from upper GI issues such as nausea, vomiting, belching, heartburn, and chest pain, to lower GI issues such as bloating, cramping, and diarrhea. 

How do you avoid overfueling?

Put a plan in place

Determine the start time of your goal race and then train to that time. If you have a late start, say 10 a.m., noon, or even sometime in the evening, experiment until you find a prerun meal that sits well and also keeps you full during the hours between eating and racing. (That means doing your long runs at the same time as your race, btw!) 

Later starts may require you to have a prerun meal and then a snack a couple hours later so you don’t head to your starting corral with a growling stomach. That being said, you don’t want to head to your corral with a full stomach that’s still working to digest either. Practice timing and experiment with types and amounts of foods during training so you’ll know which meals and snack sit well, ad if the practice of a full meal plus topping off your tank with a snack is a practice that works for you. 

Not sure of the what and when of a prerun meal? Keep in mind you need a moderate intake of protein, a low intake of fat, and a high intake of carb. Aim for an intake of 1 gram of carb per pound of body weight and give yourself two to three hours to digest before go time. 

Get familiar with your fuel

You need to train your gut to tolerate adequate fuel and experiment to find a source that sits well. Start slow, adding in 30 grams of carbohydrate each hour during training runs which exceed 75 to 90 minutes. Add a gel, chew, or alternate source of fuel, starting 45 minutes into a run. Your prerun meal should carry you to this time marker and exogenous fuel can take it from there.

Whenever energy levels dip, add more fuel—but slowly! Start with an additional 10 grams of carbs each hour. Keep adding until you’re the runner who can finish the run with a smile on your face. And if your gut hints at discomfort, back off the fuel, divide it into smaller doses across the hour, or find an alternate source such as a different brand, a different form, or even a different mix of ingredients (such as glucose without fructose) the next time out.

Pair fuel with water

Remember: No matter the source of carb, you’ll need to dilute it with water. This practice reduces the concentration of carbohydrate to a level that allows it to be more readily absorbed. That means you want to always chase your gels, chews, or bars with water, not a sports drink.

It may take some trial and error, but you can uncover optimal fueling. You can find the amount of carbohydrate that balances performance with comfort—a balance struck when you increase carbohydrate availability during exercise from the right sources and in the right amounts, ultimately minimizing gastrointestinal distress and improving performance.

Running Communities Across the Country ‘Finish Liza’s Run’

Runners took the streets in predawn hours to show women should be able to safely run at any time of day.Eliza “Liza” Fletcher regularly ran early in the morning in Memphis, Tennessee. But last Friday, the 34-year-old teacher and mother of two was violently abducted during her predawn workout and forced into an SUV. After a frantic search for her last weekend, her body was found on Monday in a vacant area 7.5 miles from where her run tragically ended. 

A week after Fletcher started her run, running communities across the country decided to finish it in her honor.Starting in Memphis, hundreds of runners gathered Friday morning—at 4 a.m., a start time typical for Fletcher—to run her route around the University of Memphis in an event dubbed “Let’s Finish Liza’s Run” on Facebook.

According to the Commercial Appeal in Memphis, there were spectators along the 8.2 mile course with candles and signs. Memphis Police also controlled traffic for the duration of the run.

Runners completed a route that went past the spot where Fletcher was abducted last Friday. The Commercial Appeal caught the scene as runners stopped to leave a flower, message, candle, or prayer at the memorial.

“I’m so impressed with the turnout. It’s very emotional,” resident Margaret Craddock told CNN affiliate WHBQ at the run. “I’ve known Eliza slightly a long time ago. It’s a real tribute to her and just the fact that women should be able to get out early in the morning or whenever and do this. It’s so good for our city at this time to have everyone pull together.”

Around the country, other running groups did their part to “Finish Liza’s Run” as a way to show all runners deserve to run safely. Major cities like Philadelphia and Pittsburgh, and closer communities to Memphis such as Chattanooga and Mobile all gathered to get their morning miles in, in Eliza’s honor.

Fletcher’s funeral is set for Saturday at 10 a.m., according to her obituary. She was the granddaughter of the late Joseph “Joe” Orgill III, a Memphis hardware businessman and philanthropist, the Associated Press reports.

“A born athlete, Liza’s passion for sports extended from childhood teams to collegiate competition to excellence in marathons in adulthood. She found great joy in her morning runs with friends. She channeled her competitive nature into enthusiastic participation in all that she undertook,” the obituary reads. 

Cleotha Abston, 38, is the man accused of abducting Fletcher last Friday and later killing her. He currently faces a charge of first-degree murder, plus the charges of kidnapping and tampering with evidence. He was detained near his home Saturday after investigators were able to track his vehicle with video surveillance that put him near the area of the abduction, and they received witness testimony that he was acting strangely. Abston’s DNA was also found on a pair of sandals near the scene where Fletcher was abducted, the AP reports.

Abston pleaded guilty to a kidnapping charge in 2000 and was released in 2020.

Faith Chepng'etich asserted her supremacy as the world's best in 1,500m

World and Olympic 1500m champion Faith Kipyegon admits she never expected to go around the last bend alone on her way to victory on Day Two of the Zurich Diamond League on Thursday.

Kipyegon clocked 4:00.44 to win the women’s 1500m and rack up her third Diamond League title on the final day of this year’s League.

Ireland’s Ciara Mageean (4:01.68) and Ethiopian Freweyni Hailu (4:01.73) came second and third respectively.

“I was hoping that when I pushed, they would come with me and it would be a tough race. I enjoyed it anyway, but it was really funny because I honestly believed they were coming with me so it almost felt that I was running on my own towards the end,” the double Olympic champion said.

She added: “I tried to follow the pacer and do my own thing. It is really special to race here, this is Zurich, and you can really hear it out there.”

During this year’s edition of the prestigious track and field one-day meet, Kipyegon emerged victorious in the Prefontaine, Monaco and Zurich legs of the competition.

Last time out, in Monaco, she fell 0.3 seconds of setting a new world record, timing 3:50.37 on her way to victory.

Despite running slower this time, Kipyegon was still happy to finish off her season with a win and looked back to what has been business as usual for the two-time world champion.

“This was a really strong field, but then I kept thinking this was the last race of the season, and I took the opportunity to end it in a nice way. It has been a long season, and, indeed, my legs are tired, but I think I still managed to run a good time all things considered – like I said, it was a strong field,” she said.

Having cemented her status as the queen of the three-and-a-quarter lap race, Kipyegon will be keen on enhancing this reputation when she returns to Budapest next year to defend the world title she snatched from Dutchwoman Sifan Hassan in Oregon in July.

Experts Explain EPOC—the Body’s Ability to Burn Calories After You’re Done Exercising

It’s all about that after burn effect.

You probably know that during a tough workout—whether you’re running intervals or clocking long steady miles—you’re also torching calories. But the cool part? Even after you’re done with your run, your body continues to burn more energy. This process is called excess post-exercise oxygen consumption (EPOC), and it’s what people generally refer to as the “afterburn effect.” (If you’ve ever been to Orangetheory Fitness, it’s also what the brand’s programming is based on and why a main goal of class is to hit that orange heart rate zone—so you experience EPOC.)

We spoke with two certified strength and conditioning specialists to get the basics on what EPOC actually is and what it means for runners. Here’s what to know.

What Is EPOC?

EPOC is simply your body’s way of cooling down after exercise. Our bodies use oxygen to produce energy while we’re exercising, and exercise that uses more oxygen—anything that’s more intense, such as an interval workout—burns more calories.

After exercise, your body needs to rebalance its hormones, restock its fuel stores, and repair damaged muscle tissue and cells to help it return to its normal state, according to Janet Hamilton, C.S.C.S., owner of Atlanta-based Running Strong, which offers coaching and rehabilitation services to runners. It expends energy to help accomplish this. As a result, your body continues to burn calories even after your workout is completed.

To make EPOC easier to understand, Pete McCall, M.S., C.S.C.S., likens it to driving a car. 

“If you do a long drive and you turn your car off, your car isn’t going to become cool automatically,” he says. “It’s still going to be warm for—depending on the length of the drive—anywhere from one to five hours afterward.”

How EPOC Affects Runners

The more intense your workout is, the more EPOC you’ll likely experience. That’s because in order for EPOC to occur, your muscles have to work to a point of fatigue. So if you’re doing something like speedwork or strength training, you should theoretically deplete your muscles’ energy by the end of your session, according to McCall. 

That being said, the amount of calories the average person will burn with EPOC isn’t as much as you’d think.

“If you do a moderate to hard workout, you’re going to have an EPOC effect of maybe two to 10 hours. But it’s not significant—it might be anywhere from 150 to 200 calories in the course of that time, which is only about 20 calories an hour, maximum,” McCall says. In fact, according to research published in Applied Physiology Nutrition and Metabolism in 2014, cyclists and runners who participated in speed interval training burned between 45 to 65 calories within the first two hours following their workout. 

The EPOC effect from a longer, slower run—particularly those easy day runs—isn’t as big because you never deplete your muscles’ energy all the way. 

What EPOC Means for Your Workouts and Fueling

As a runner, it’s definitely a good idea to incorporate high-intensity workout sessions, such as speedwork and lifting, into your routine. Not only will doing so allow EPOC to occur, but strength training on a regular basis can help boost your endurance, strength, and speed when it comes to running. 

While you probably won’t burn an insane amount of calories postworkout, it’s still something. That means there still is some extra calorie burn, so you don’t want to risk under-fueling, Hamilton cautions. You need to be consuming enough to account for the number of calories you’re burning both during and after your workout. 

“If you’re already giving your body the least amount of fuel it can possibly get away with, [muscle] tissue repair and regeneration [after a hard workout] is probably going to get shortchanged, and that’s when you run into injuries,” she says.

McCall agrees, saying it’s a good idea to stagger your workouts, so that if you do high-intensity one day, you should do something with a lower-intensity the next. That’s because the day after a high-intensity workout, your muscles may not have recovered 100 percent, so you don’t want to make them work as hard as they did previously—you want your body to be able to sustain itself going forward.

The New Apple Watch Ultra Might Replace Your Garmin, Sleep-Tracker, and Drive Computer All at Once

The Ultra gets a titanium case, sapphire face, significantly better battery life, and better GPS and off-grid route-tracking features, making it a much more robust backcountry tool

I’ve switched between my Apple Watch and a Garmin Fenix watch for several years, depending on the day. The Apple Watch has been my go-to for daily life because it’s great at motivating me to get out for a run, keeps me up to date on notifications, stores a ton of music, and works seamlessly with my iPhone and AirPods.

Out in the backcountry, I needed the Fenix because the battery lasts for weeks, it comes with a genuinely robust GPS and great tracking features, and you’d need a hammer to break the thing. On days when I was adventuring—backpacking, skiing, out on a bikepacking trip—I would always swap the Apple Watch for my Garmin because we all know that the regular Apple Watch isn’t very robust. The battery lasts a day at most, and the face tends to shatter if you bang the watch around.

This announcement from Apple, however, changes everything. I was in the Steve Jobs Theater at Apple Headquarters in Cupertino, California, today to hear that the brand will be launching the Apple Watch Ultra ($800) for those of us who need more than just a daily driver.

The Ultra is a significant upgrade because it goes a long way toward solving all three problems I mentioned above. The battery now lasts up to 36 hours, so you’ll be able to take it on multi-day adventures and not worry about dying. The outside is made of lightweight and robust titanium, and the watch face is made from sapphire (similar to what you’d find on some other high-end adventure watches), so if you go over the handlebars on your bike or yard sale on your skis, the watch should be fine. The Ultra now has an enhanced GPS feature where you can use the Compass app to leave waypoints while you’re out, and the watch can guide you back along them if you get lost—something that’s extremely useful while exploring any new backcountry area. Apple says their GPS is also optimized to connect even when next to tall trees and high-rise buildings.

Other adventure features I’m excited to test include:

Based on these stats, the Apple Watch Ultra is still not as robust as a top-end adventure watch like the Garmin Fenix 7X Solar (which I’ve been testing for the past year), so there will still be core users out there that prefer their Garmin, Suunto, or Coros watch. But for those who adventure and love the usability of the Apple Watch and other Apple Products, the Ultra finds an excellent middle ground. Watch this space for further testing of the Apple Watch Ultra, available to order now and arrives on Sept. 23.