Running News Daily

Canadian Malindi Elmore will race TCS Toronto Waterfront Marathon

The fastest Canadian female marathoner in history will be racing on Canadian soil this fall. Malindi Elmore has announced that she will be running the 2022 TCS Toronto Waterfront Marathon on Oct. 16. 

Enticed by the opportunity to lower her Canadian record, she is attracted to the fast and flat course on home soil. Elmore set the Canadian record with her 2:24:50 clocking at the 2020 Houston Marathon in what was only her second marathon.

“I definitely feel I haven’t had my best race yet,” Elmore said in a press release. “I think it’s going to line up with the perfect conditions to put together a fantastic build. That’s why I am excited to do Toronto.”

Although she lives and trains 5,000 kilometres away in Kelowna, Elmore knows that Toronto always attracts a high-calibre field. The TCS Toronto Waterfront Marathon has earned the distinguished World Athletics Elite Label, which puts the race alongside some of the world’s top marathons.

Elmore will not only have her eyes on achieving a personal best but also the Canadian women’s all-comers record of 2:22:16, held by Kenya’s Magdalyne Masai from the last time the marathon took place in 2019.

A year ago, Elmore finished ninth in the marathon at the Tokyo Olympic Games. Only Canada’s Sylvia Ruegger has finished higher in an Olympic marathon. She was eighth at the boycotted 1984 Olympics in Los Angeles.

“It was really special to finish in the top ten in the Olympics,” she said about her marathon achievement. She followed up her Olympic performance with an 11th place finish at the 2022 Boston Marathon in 2:27:58, which is the fastest time at Boston by a Canadian woman. 

“I do want to put together a really good buildup for Toronto,” said Elmore. “I would like to be able to get to the fitness level I had leading into Boston and Tokyo (Sapporo), and I hope that would put me below my Canadian record and PB.”

“Another goal, absolutely, I want to get on the podium. I would love to win a race. It’s fun to be the first person across the line.”

Elmore has currently been training at 150 kilometres a week alone, although Canadian Olympic triathlete, Joanna Brown, has jumped in for long runs. Another training partner of Elmore’s is the 2019 Canadian marathon champion and Tokyo Olympian Trevor Hofbauer, who lives two kilometres away from Elmore, and runs with her on easy days. 

Since 2017, the Toronto Waterfront Marathon has served as the Athletics Canada Marathon Championship and has doubled as the Olympic trials. During the 2021 event, participants raised over $3.08 million for 151 community charities.

Omanyala, Imeta through to 100m semis at Commonwealth Games

Africa champion Ferdinand Omanyala clocked 10.07 seconds to win the fifth heat and sail through to the semi-finals of the men's 100m during the Commonwealth Games Athletics at the Alexander Stadium on Tuesday.

Omanyala edged out Eseme Emmanuel from Cameroon to second place in 10.08 with the latter also qualifying.

Omanyala declared that he is going for victory on Wednesday.

“My body feels fine hence I will be going for two sub 10 seconds and the title. The track is fine and fast, not the one that makes you lactic in the 100m,” said Omanyala.

“I am excited and looking forward to tomorrow to see what time I will clock.”

Omanyala, who received the wildest cheers when being introduced, hailed the fans and ambience at the arena.

“It is simply amazing and what any athlete would want to have. Such receptive fans make me run fast.”

On Simbine’s challenge, Omanyala said he won’t be focusing on individuals but delivering good results.

“I know Simbine is around but I am confident and healthy, focusing on nothing short of victory. Tell Kenyans I am winning gold tomorrow,” said Omanyala, who is the fastest in the field with a personal best of 9.85 sec.

Defending champion Akani Simbine from South Africa clocked 10.10 seconds to win the second heat before making his intentions obvious.

" I am here to defend my title. I know Omanyala has promised a good challenge if we reach the final but I am always ready for that. It's what will make this event a thriller for the spectators," said Simbine, who welcomed the good atmosphere at the stadium.

Favour Ashe won the opening heat in 10 12 sec as Ojie Edoburun from England claimed third heat in 10.27sec.

Kenya's other competitor in the event Samuel Imeta is also through to the semis after finishing second in heat nine after posting a personal best of 10.12 seconds.

Rohan Browning from England won in 10.10sec.

"Clocking a personal best feels great for me. My body responded well and I think I should perform well and reach the final. It's my hope," said Imeta.

Commonwealth Games: Moraa storms 800m final

World 800m bronze medalist Mary Moraa of Kenya is through to the final of the discipline at the ongoing Commonwealth Games at the Alexander Stadium.

Moraa Tuesday clocked one minute and 59.22 seconds to win the first heat, edging out the 2017 World 800m champion Halifax Nakaayi of Uganda to second place in 1:59.35 as both sailed through.

“It wasn’t easy to run sub two minutes after the World Championships in Oregon. There is pressure with such a quality field, but that is what brings out the best in me,” said Moraa, noting that virtually all the athletes from Oregon are in Birmingham save for the World champion Athing Mu from the United States.

Moraa waited on the line as she cheered her friend Natoya Goule, the 2018 Commonwealth Games 800m bronze medalist, to victory in the second heat, beating world 1,500m bronze medallist Laura Muir to second place in 1:58.84.

“Goule is a veteran and a good friend of mine. We share a lot and has been a good advisor on how to run 800m,” said Moraa, but cautioned that it will be a different game ball in the final.

“I am here for revenge against Hodgkison who beat me for silver in Oregon,” Moraa.

“I am here for a better medal than what I got in Oregon. Can only pray and hope to wake up well on that day.”

The women’s final is due on Saturday at 9.45pm Kenyan time.

However, Moraa's compatriot Jarinter Mawia, who is the reigning Africa 800m champion, finished fourth in the third heat to miss out on qualification.

“I think the weather in Oregon took toll on me. I had not recovered well. My body felt heavy,” said Mawia.

Natoya Goule from Jamaica won the second heat in 1:58.39 to qualify as World 800m silver medalist Keely Hodgkison claimed the third and last heat in 2:00.8 to also ease through to the final.

Thirteen Benefits of Running That Make You Healthier and Happier

Never been a fan of running? This list might just change your mind. Start chasing these awesome benefits of running.

1.- Good for Your Heart

So, why exactly is running good for you? For starters, running is the king of cardio. Running even five to 10 minutes a day at a slow speed is associated with a drastically reduced risk of death from cardiovascular disease, according to a landmark study in the Journal of the American College of Cardiology. Regular runners have half the chance of dying from heart disease compared to those who never run. Every time you run, you decrease your resting heart rate, so your heart doesn't need to work as hard, says Greg Justice, an AFAA-certified personal trainer, exercise physiologist, and founder of AYC Health & Fitness in Kansas.

2.- Gets You (Runner's) High

One of the biggest benefits of running is its mood-boosting effects. When you run, your brain pumps out two powerful feel-good chemicals — endorphins and endocannabinoids — explains Justice. The latter sounds a lot like cannabis, right? That's for a reason. Chemically, the endocannabinoids your body produces during a run aren't all that different from marijuana's mood-altering chemical, THC. The most studied mid-run endocannabinoid, called anandamide, was actually discovered when scientists were trying to figure out how weed gets people high. (Related: Drug, Medicine, or Something In Between? Here's What You Should Really Know About Weed)

3.- Strengthens Your Joints

A Medicine & Science in Sports & Exercise study of nearly 75,000 runners and walkers found that, nope, running doesn't up the risk of osteoarthritis — even people who cover 26.2 miles (aka a full marathon distance) on the regular. In fact, runners were half as likely to suffer from knee osteoarthritis compared with walkers, according to the study results.

Every time you pound the pavement, you stress your bones and cartilage, just like you do your muscles, causing them to spring back stronger, explains Janet Hamilton, C.S.C.S., an exercise physiologist with Running Strong in Atlanta. Low-impact exercises such as walking, biking, or swimming don't have the same bone-building benefits as running.

4.- Provides an Intense Leg Workout

You've probably caught on to this fact when you found your legs to be sore AF the day after a distance run, but here's a little background on why. Your body's biggest muscles are all in your legs, and running is advantageous to all of them: your inner and outer thighs, gluteus maximus, quads, hamstrings, and calves, says Justice. That makes hitting the pavement like a dozen leg workouts in one.

5.- Works Your Core

The lower body isn't the only part of you that feels the benefits of running. The exercise works many of your core muscles, challenging not only your rectus abdominis, but also the deeper core muscles including your obliques, erector spinae, and transverse abdominis. Those deep muscles play important roles in stabilizing your spine by transferring power between your swinging arms and legs and sucking in your gut, says Justice. (Related: How to Tone Your Abs During Any Workout)

6.- Doesn't Require a Hefty Time Commitment

Traveling for work? Don't belong to a gym? Have only 10 minutes to work out? Whatever your workout constraints, you can still run, explains Hamilton. "That's an extra advantage for busy women who can't seem to make other workouts or classes fit their lifestyle," she adds. And remember: The best workout is the one you'll actually do.

7.- Helps You Build a Community

The running community is a strong one, and the community benefits of running are often immeasurable. "I can't think of a better place to find wellness-focused people than a running group," says Debora Warner, RRCA-certified running coach and founder of Mile High Run Club, a running-only fitness studio in New York City. Whether you sign up for a running club, join a charity's running team, or just take a look around during your first half marathon, you'll be amazed at all the support and good vibes you get.

8.- Counts As Meditation

If you haven't noticed yet, the benefits of running go way beyond the physical. "Many runners find that the time alone allows them to think and problem solve," says Hamilton. "Taking a run-break from a stressful project can help you return feeling refreshed and insightful." Research shows that meditation can boost your gray matter plasticity, which can improve focus and fight depression and anxiety.

And while running is no substitute for the help of a trained human professional, an ACSM's Health and Fitness Journal study showed that physical activity acts as an effective alternative to treating depression. Combine your miles with a pre- or post-workout meditation session and the benefits are substantial, according to research published in the journal Translational Psychiatry.

9.- Might Improve Your Memory

Lace up and hit the road, because one of the surprising benefits of running is that it can directly affect your brain in the short and long term. A 2014 study at the University of British Columbia revealed that regular aerobic exercise — the kind that gets your heart rate up and makes you sweat, à la spinning or running — can boost the size of your hippocampus. And that's a good thing: The hippocampus is the area of the brain involved in verbal memory and learning.

10.- Doesn't Take Lots of Practice

"With running, there's not much of a learning curve like there might be for other fitness activities like group dance classes, Olympic lifting, CrossFit, or yoga," says Hamilton. "Running's also not as form-dependent as swimming — and because running is a such a natural motion, if you don't overthink it, your reflexes will just kick in." And away you go!

11.- A Little Goes a Long Way

You don't need to be a marathon runner to reap all the benefits of running. Instead, running just 50 minutes per week — the equivalent of one six-mile run or two 5Ks — can protect the body from risk of stroke, arthritis, diabetes, high cholesterol, high blood pressure, and some cancers, according to a meta-analysis published in the journal Mayo Clinic Proceedings .

12.- Burns Calories Efficiently

Running requires a lot of fuel. In fact, the average 150-pound person will burn about 12.2 calories per minute running a 10-minute mile, says Hamilton. Not too shabby, eh? And that's just on flat terrain — head outside where wind and hills up your effort, and you can expect to burn even more.

13.- Could Help You Live Longer

When taken together, all the health benefits of running could actually help you live longer. In fact, runners have a 25 to 40 percent reduced risk of premature mortality and live about three years longer than non-runners, according to a 2017 study published in Progress in Cardiovascular Diseases.

What's more, runners who also regularly took up other aerobic physical activities, such as cycling, swimming, walking, basketball, and racquet sports, had the greatest benefit. These runners had a 43 percent lower risk of death, according to the study. So if you've been itching to skip your morning run and try an indoor cycling class, take this research as a reason to give it a go. 

Three Running Workouts That Guarantee Race Success

I know, I know. You’re probably thinking, “Guarantee success? C’mon. Is that even possible?” Well, that depends.

If you are a believer in doing the right work and making incremental improvements, then yes, what I am going to discuss will lead to success. But if you are a “glass half empty” athlete, then you might have a hard time finding success, regardless of the workout. Certain adaptations will help you no matter how you gain them, or what your event is—but your success will always depend on your mindset.

So are you a speed demon? Are you an endurance-only athlete? Are you a combination of the two? No fear. There are great workouts that fall under both distinctions.Let’s focus on three that can certainly lead you to great fitness and race success, no matter what type of runner you are. These three workouts are challenging enough for any fitness level, and can be tweaked to fit your program and progress. Let’s begin:

1. 30/60/90 Running Workout

I came across this workout during marathon training in the 1990’s. It worked great then and still applies today. Even better, you can use this workout for any form of race you are training for.

Start out with a 15-20 minute warm up. Then proceed to run 30 seconds at 5k pace or quicker. Your recovery is a 30-second slow jog. Next up is a 60-second push at 5k to 10k pace. Recovery is a 60-second slow jog. And finally, you wrap up your set with a 90 second run at your goal race pace, if not a tad quicker. Your recovery is a 90-second slow jog.

Getting in four sets of these is ideal for shorter distance races. If you are training for a half or a full marathon, shoot for five to six sets.

2. 1,2,3,4,5 Running Workout

I read about this workout a while back. What makes it great is that it has speedwork mixed in with endurance. You can even turn it into a ladder if you’re daring enough. It’s simple in nature yet oh-so-challenging.

Start out with a 15-20 minute warm up. Then do a 1-minute interval at 5k to 10k pace. Recovery is 2 minutes at a slow jog. Unlike in the last workout where recovery matched the interval, in this workout you’ll do a 2-minute recovery after each repetition. Next up is a 2-minute interval (again at 5k to 10k pace) and recover.Next up is 3 minutes at tempo pace and recover. Your 4-minute interval will be at goal race pace. Tempo is okay too. Shoot for the same for your 5-minute set.

You can ladder it down, repeat it or just do one set. All is your call. In the end, it’s a great, doable workout with lactic threshold and recovery benefits.

3. One Minute Interval Running Workout

This is a simple workout that will test your speed and endurance: just run hard for one minute, then rest for one minute, and repeat.

Warm up for 15 to 20 minutes. The one-minute interval should be at 5k-10k pace. Your recovery is a 1-minute slow jog. The key to this workout is to stay even in your timing—meaning don’t blow out the first few and having nothing left for the end. In fact, it’s better to start off at a slightly slower pace and kick it into a higher gear towards the end.

Your goal should be 12 repeats. If you can, work up to 16-18 of these—the ideal duration for longer events.

There you have it. Three workouts that have been proven to lead to success. Like anything else, stay focused and watch your progress. As another coach once said to me: “If you feel like you are working hard then you are,” but you can monitor your effort, your progress and if possible your heart rate to help with your perspective.

There are a multitude of awesome training sessions at your disposal, and if you ask 20 coaches for some you will get 20 different responses. In this post, I’ve proposed just a few to get rolling. In the end, find what works best for you and play with it. Best wishes for your success!

Get Ready to Run with Marathon Legends

Run with Abbott World Marathon Major Legends!

The AbbottWMM Global Run Club today launched Legends Week – a new free virtual Challenge taking place from August 15-19.

Runners must complete one challenge a day, for five days, to earn their Legends Week virtual badge and enter a prize draw for a special signed gift from five incredible athletes.

Each daily workout has been chosen by one of the legends to offer a mix of distances and training styles for everyone to enjoy.Edna Kiplagat, the Kenyan superstar who is a former World Champion, three-time AbbottWMM Series Champion and a Six Star finisher. She loves to add some speed and repetitions into her weekly routine and kicks things off with 4 x 1-mile repeats.Deena Kastor, a former American record holder and Olympic Bronze medalist for the marathon but also a 5km champion too! She set the 5km world record on the road at Carlsbad in 2002 (14:54) and she still enjoys racing them today.

Multiple Major winner Daniel Romanchuk is a master of many distances. Representing the United States, he claimed the gold medal and a new World Record at the Tokyo Paralympic Games in the T54 400m in 45:72, coming from behind to win by 0.1 second! His workout is 4 x 400m on the track or road.

British wheelchair racer Johnboy Smith the newly-minted 2022 Commonwealth Games Marathon champion, is also a Six Star finisher! Smith, who took second place in the 2017 New York City Marathon, completed his Six Star journey in Tokyo earlier this year. His challenge is a six-mile run to celebrate this success.

Japanese marathon legend Yuki Kawauchi who ran his final mile of that grueling 2018 Boston Marathon in 5:12! He survived rain, wind, and hail to take the finisher tape on Boylston Street for the Boston Marathon victory. We are closing the week with a 1-mile challenge to celebrate and appreciate that amazing feat.

This is a fun and free challenge to motivate runners before we move into a busy fall calendar with four Abbott World Marathon Majors in close succession. A chance to mix things up, test your limits and enjoy a break from the norm!

Participants can walk or run your way through these workouts:

Monday 15 Aug: 4 x 1-mile with Edna Kiplagat

Tuesday 16 Aug: 5km with Deena Kastor

Wednesday 17 Aug: 4 x 400m with Daniel Romanchuk

Thursday 18 Aug: 6 miles with Johnboy Smith

Friday 19 Aug: 1-mile with Yuki Kawauchi

How to keep your feet healthy when preparing for a big run

Running can do wonders for your health, but it can wreak havoc on your feet — especially if you start training for a half or full marathon. Common foot issues associated with distance running include:

Blisters, Corns and calluses, Athlete’s foot, Lost toenails and Plantar fasciitis

Fortunately, you don’t have to let your long runs take a toll on your feet. John Jurcisin, DPM, brings more than 31 years of experience to Precision Footcare in Midtown East, New York City. As an avid distance runner, Dr. Jurcisin knows firsthand how proper foot care can keep your feet healthy and comfortable while you train.

Pick the right shoes

Believe it or not, you need to pay as much attention to your running shoes as your non-running shoes. Make sure the shoes you wear for training fit correctly, and get measured each time you replace them, because your feet can continue expanding over time. When picking everyday footwear, pick options with rubber soles that provide plenty of cushioning, and avoid shoes with heels higher than one inch. 

Take proper care of your shoes

On average, running shoes should last 350-500 miles. However, you may need new shoes sooner, depending on your gate, height, and weight. To extend the life of your shoes, store them indoors away from the heat. And, if any insoles or orthotics get wet, take them out and let them dry. Dr. Jurcisin also recommends having more than one pair of shoes, so you can rotate between them and have dry shoes at the ready.

Wear the right socks

Poorly fitting shoes aren’t the only cause of blisters and corns. Heading out in the wrong socks can also impact the fit of your shoes and lead to problems. Try experimenting with different brands, thicknesses, and fabrics to keep your feet dry and comfortable in every season. And don't lock yourself into one kind of socks. The kind that works in winter may not be a good option when summer rolls around.

Apply moisturizer to your feet

If you’re prone to blisters or painful cracking, it could be time to turn to moisturizer. Dr. Jurcisin recommends applying foot cream every day immediately after a shower or bath. This approach can help your feet retain the water they absorb during the shower and help your feet grow soft and smooth.

Keep your feet as dry as possible

It may not be easy to keep your feet dry when each of your feet has approximately 125,000 sweat glands capable of producing 4 ounces of moisture a day. And, when you add training through rain, sleet, and snow, you can have an even bigger problem. To help keep moisture at bay, wear lightweight and breathable socks along with waterproof training shoes when possible. And, never head out for a long run wearing wet or damp shoes or socks.

Cool down your feet

If you have feet that overheat or swell when the miles add up, try applying ice or submerging your feet in cold water immediately after your run. For noticeable swelling, try elevating your legs and applying ice packs for up to 20 minutes to pamper those tootsies. 

Strength-train your feet

A strong body is a healthy body, and that goes for your feet, too. Dr. Jurcisin recommends going barefoot when you can and adding a few simple foot exercises to your schedule 2-3 times a week, such as:

Toe raises: Lift up on your toes 20 times

Heel drops: Stand on a step, then drop and raise your heels 20 times

Towel pulls: Use a towel to pull your toes toward you for 30 seconds

Toe grabs: Try grasping a marble or pencil with your toes

You can also use the big toe of each of your feet to pretend that you’re tracing all of the letters of the alphabet.

Don’t ignore a problem

Most importantly, don’t ignore a foot problem, even if it’s only a blister or tender spot. While these issues may not seem serious, they can develop into more painful and debilitating conditions without treatment.

Beat the heat with these treadmill workouts

Love it or hate it, the treadmill can be an effective tool during numbingly cold winters and sweltering summer days. Try these workouts and tips to add some spice to your indoor running when the heat forces you indoors.

Treadmill tips

It might feel like you’re slogging away slowly, but running on a treadmill eliminates the challenges of wind resistance and surface variation. Adjust the incline to one per cent for all of your runs to account for that. Avoid hanging on to the handrails: they are intended for safety, not for use while you’re moving. Use them to get securely on and off the treadmill.

Try various workouts to keep boredom at bay, and take tips from runners you know who run indoors often. Regular treadmill runners often have great hacks for making the indoor run more interesting (or at the very least, some great Netflix recommendations for your long indoor run).

Incline intervals

With the incline set a 1 per cent, warm up with 10 minutes of easy running

Adjust the incline to 9 per cent for 1 minute, followed by 1 minute at 1 per cent

Repeat 10 times (add more or less depending on fitness and experience)

Cool down with 10 minutes of easy running

800 meter repeats

Warm up with 10 minutes of easy running

Run 20 minutes at a pace you can maintain for an hour

Recover with 3 minutes of easy running

5 x 800m fast with 1 min recovery between

Cool down with 10 minutes of easy running

Remember to take an easy or recovery day after a speed session, and hydrate well, even if you’re running in an air-conditioned gym.

Amputee ultrarunner Jacky Hunt-Broersma is running 50K a day

Bladerunner and Jacky Hunt-Broersma is celebrating being alive with her latest running challenge. Arizona-based athlete and coach Hunt-Broersma will be running 50 km a day until August 14, her birthday, when she will run 47 km to toast her age. Aug. 1 is both the athlete’s amputee anniversary and marks 20 years of being cancer-free, she shared on Instagram.

Hunt-Broersma lost her lower left leg to Ewing sarcoma, a rare form of cancer that affects the tissue around bones, in 2002. While she always lived a healthy lifestyle, she didn’t start running until 2016, when she signed up for a 5K race and rapidly progressed from there.

The athlete quickly progressed to marathons, trail races and ultras and is currently training for her second attempt at the Moab 240 ultratrail race.

Hunt-Broersma has continuously set the bar high in her running career–remarkable not only because of the hurdles she overcomes to compete but also because she used to hate running. She ran 104 marathons in 104 days earlier this year, breaking the record (at that time) for most consecutive marathons.

While her record has also since been beaten, the achievement raised close to $200,000 for other amputee bladerunners, helping them access expensive prosthetics. Hunt-Broersma’s own running prosthetic costs $20,000.

While 104 consecutive marathons, or several weeks of daily 50 km runs, is more than most endurance athletes will ever tackle, for Hunt-Broersma these are perfect training runs for Moab 240 on Oct. 7.

Hunt-Broersma says that her motivation comes from her desire to not be defined by her appearance. “There’s a drive in me, because I’m not disabled, and I don’t want to be labeled as someone with a disability,” she says. “I want to show the world what I can do.”

Why It’s Smart to Run With Your Glasses

Yes, you can look stylish and still be speedy with glasses.

If you wear glasses and you run, then you’ve probably been guilty of chasing miles without your glasses, at least at some point. Maybe you’ve been pinched for time and didn’t want to make the effort to put in your contacts. Or maybe you just don’t think it’s a big deal to ditch your glasses when running. But the truth: You could be putting yourself at risk if you don’t run with clear sight.

“It’s important to wear your glasses not only to see clearer and further, but to also decrease your risk for injury. A runner with a mild prescription may be able to run safely and comfortably without glasses, but the majority of people would benefit from prescription eyewear when running,” says Scott Huggler, O.D., opthamologist of Nazareth Eye Associates in Nazareth, Pennsylvania. 

If a runner cannot see clearly, they miss the small rock, curb, or subtle changes in terrain that can cause injuries, from a mild sprain to a torn meniscus, he says. So, is it worth ditching your glasses and risking forced time off? 

Gary Martin, 18-year-old recent high school graduate who’s running at the University of Virginia in the fall and a sub-4:00 miler, says he doesn’t notice his glasses when he’s running unless it’s pouring rain. “I train in [glasses] all the time. Cross-country made me want to wear them, because there’s a lot more to worry about, like sticks and rocks. So I had to wear them for that or else I’d probably trip on something.”

Martin, who typically wears Rudy Project Step 1 Ophthalmic frames, says glasses were necessary during his track meets as well, so he could determine who to grab the baton from, considering all the teams were wearing black uniforms. 

So how do you find a pair of glasses that work for you and don’t disrupt your miles? We spoke to experts and put eyewear designed for activity to the test to help you find your best match.

What should you look for in running glasses?

While both dress glasses and running glasses will give you clear vision, Huggler says running glasses offer different features. Here’s what he says to look for: 

Frames that are ultralight and durable

Aim for a wrapped-frame design to maximize protection and allow for the greatest field of vision 

A snug fit, as this will decrease frame movement 

Frames with no-slip silicone nose pads and rubber grips (on the temple) to help prevent slippage from sweat

Lenses made from lightweight material (such as Trivex and polycarbonate), because they’re lighter and more impact-resistant than plastic 

Lenses with UV protection to decrease effects of UV exposure such as corneal damage, cataracts, and macular degenerations

Should you wear bifocals to run?

The good news is that bifocals are generally not needed for running. “The distortion from the bifocal in downward gaze can be problematic, especially over surfaces not perfectly smooth,” Huggler says. 

“The biggest complaint we hear from our runners is not being able to see their watch to check time and pace, but new technology has solved this problem with watches that wirelessly connect to earphones, giving the runner valuable information on pace, splits, distance, and time,” Huggler adds. 

If you don’t want to wear earbuds, Huggler recommends a bifocal purposefully set lower than your traditional glasses. This will allow you to take a quick downward glance to read your watch, but not compromise your distant view. 

Also, if you just wear reading glasses, consider a large-faced watch with a bold backlit face and large numbers in lieu of glasses, Huggler says. If that doesn’t seem to work you could opt for that earbud bluetooth connection for stat announcements.

The bottom line on running with glasses

You can still look stylish in today’s running glasses, and feel confident knowing that your eyes are protected and your sight is clear. It’s always best to try on several frames and find what’s right for you. 

The Connections Between Overtraining and Underfueling

I think the most important workout I prescribe as a coach happens the day after many races. The workout is given in all-caps, shouted with urgency. 

PIZZA.

Or perhaps BURGERS. If we're feeling spicy, BURRITOS. An athlete can make substitutions within the spirit of the plan, but if they eat a salad, it better be topped with enough bacon and croutons to qualify as a structurally-challenged BLT. 

There are exceptions for athletes that have been told by a doctor or nutritionist to follow different guidelines. The main idea is that the post-race recovery window is a good reminder that eating enough food is the key to long-term adaptation in the context of a healthy life. So I might not always be writing PIZZA, but PIZZA is always implied. Pizza isn't just a meal, it's a lifestyle.

The rationale: eating enough is key for the healthy function of the nervous, endocrine, metabolic, and musculoskeletal systems, all of which are needed at full strength to encourage adaptation. Low energy availability-even within a single day during heavy training-is like pulling out an assortment of Jenga blocks from our physiology at random and then facing an earthquake. At first, things might not collapse with a few blocks on the ground. But eventually, when the quake comes (if not sooner), everything will come crashing down.

New Study Overview

A November 2021 review article in Sports Medicine by a wonderful group of researchers led by Trent Stellingwerff found some fascinating links between overtraining and underfueling, underscoring the importance of always eating enough food. Let's start with some definitions.

Overtraining syndrome is a series of maladaptations to chronic stress loads, with the article using the specific definition of "an accumulation of training and/or non-training stress resulting in long-term decrement in performance capacity." Short-term performance decreases from days to weeks are called functional overreaching (usually planned, possibly leading to an athlete progressing above baseline) or non-functional overreaching (unplanned and unproductive). The 2021 article uses the term "training-overload/OTS," reviewing studies that find a sustained and significant decline in performance outcomes.

In 2014, the British Journal of Sports Medicine published the IOC Consensus Statement on Relative Energy Deficiency in Sport (RED-S), defined as "impaired physiological function including, but not limited to, metabolic rate, menstrual function, bone health, immunity, protein synthesis, cardiovascular health caused by relative energy deficiency." Low energy availability is when total energy intake doesn't leave enough energy availability after considering energy expenditure during exercise (undereating or overexercising or both).

The 2021 article is so important because it answers a question that gets to the heart of athletic performance. May some cases of overtraining be partially attributable to underfueling? 

And it raised some questions in my mind as a coach. 

How many athletes have undershot their ultimate potential because they (and/or their healthcare providers/coaches) didn't see the link between fueling and adaptation? How many athletic careers have come crashing down, seemingly without explanation, all due to misinformed understandings of physiology? 

These questions are especially relevant with recent revelations that the University of Oregon adjusted training based on body composition readings in repeated DEXA scans (we talk about the background on the Some Work, All Play podcast here). If overtraining and underfueling are interconnected, then increasing training while failing to appropriately increase fueling could send athletes into unnecessary, almost universal physiological black holes.

Study Principles

A primary difficulty in study design is that both overtraining and RED-S involve diagnosis by exclusion, where other potential causes are ruled out first. On top of that, there is no one presentation of either condition. For both, "performance decline is coupled with a broad and individually variable palette of psychological/emotional, physiological, immunological,and neuroendocrine decrements." You could imagine someone who rarely exercises and eats plenty going to the doctor with a similar set of symptoms as an athlete with overtraining or RED-S. If it looks like a duck, and it quacks like a duck, it may be a duck (subject to disclaimers). But it could also be a rabbit, depending on how you are looking at it and what you are looking for.

For overtraining, there are some helpful protocols to add certainty to diagnoses. A 2010 study in the British Journal of Sports Medicine used a two-bout exercise protocol, involving two max performance tests four hours apart, finding attenuated changes in cortisol and certain hormones for overtrained athletes. Generally, performance decreases over time can provide diagnostic clues for overtraining. For RED-S, risk-assessment tools and energy availability calculators can evaluate energy availability, and bone health scans and menstrual cycle status are diagnostic factors, but it's still difficult to directly prove that clinical outcomes result from underfueling in all cases. 

That uncertainty of individual diagnosis is why the review article is so helpful. It examined 57 studies for overtraining and 88 studies for low energy availability to draw conclusions that apply across a broad population of athletes. Interestingly, 78% of the nearly 10,000 participants in the RED-S studies were female, while only 19% of the 1000+ participants in the overtraining studies were female, which could influence how observations/diagnoses have been made over time (i.e. perhaps male athletes have been underdiagnosed with RED-S). There are four conclusions I want to highlight.

One: Overtraining and low energy availability share almost all symptoms

There are 13 performance and health outcome groupings for the two conditions, and overtraining and RED-S share all but one (bone health, which only applies to RED-S). They share impacts to: endurance; strength; injury/illness; adaptation; glycogen/protein synthesis; coordination; sex hormones; other hormones; biochemistry; immune function; metabolic/cardiovascular function; and mental health/related variables. Both ailments have at least some hypothalamic-pituitary origin, affecting almost every variable that goes into health and performance.

Two: Overtraining and RED-S are related to "under-recovery" 

Every training session introduces stress, leading to some sort of rest and recovery requirement. Overtraining and RED-S are both causes and responses to chronic stresses that are not being adequately processed by the body. Notably, overtraining and RED-S both lead to performance decreases. For athletes dealing with these ailments, increasing training volume and/or intensity will likely make them perform worse, which can be especially difficult in an athletic landscape that sometimes focuses on weekly miles and hard workouts. But even short of long-term performance reduction, stagnation and general fatigue may be related to the same under-recovery processes.

Three: Some overtraining-related diagnoses may be due to misdiagnosed under-recovery from underfueling

The next step the article took made me gasp with excitement. I know that sounds dramatic, but that's how cool it is, and that's also a clue to how few dates I got in high school.

The authors looked at a subset of 21 studies that implemented training overloads, many of which resulted in overtraining-related outcomes. Next, they calculated energy availability in those studies. In other words, the 2021 article studied the past studies to make new findings.

14 of the 21 studies found an energy availability decrease between the training overload and control groups. For example, a 1988 study in Medicine & Science in Sports & Exercise examined 12 male collegiate swimmers during a 10-day intensive training block. Retrospectively, that study classified swimmers as overtrained or non-overtrained based on subjective feelings of fatigue. Despite similar training and energy expenditure increases in the two groups, the overtrained group ate about 1000 kcal less per day (4682 vs. 3631). Across the studies, differences as low as 15% in daily energy intake could explain some of the overtraining symptoms.

As the study authors concluded, "Even small within-day energy deficits (only 300-400 kcal) have been associated with clinically meaningful RED-S symptom outcomes in cross-sectional study designs. Although a one-off small 300 kcal deficit (either within day, or over an entire day) is most certainly not clinically impactful, when multiplied over months, these small mismatches in energy can become significant (e.g. energy deficit of 300 kcal/day over 1 year = 100,000+  kcal deficit)."

4 of the 21 studies demonstrated an independent effect of low carbohydrate intake. Even without low energy availability, there is some evidence that carbohydrate restriction could lead to RED-S symptoms. At a Halloween party, an athlete with amenorrhea was talking to my co-coach Dr. Megan Roche, and the part of Megan's advice that jumped out to me (after she heard about the athlete's background and nutrition) was very simple: "CARBS!"

However, not every study supports the overarching hypothesis that underfueling is an element in overtraining. 3 of 21 studies showed overtraining-related symptoms without evidence of lower energy availability. Interestingly, one was the 2020 study in the Journal Of Applied Physiology on muscle fiber typology and overtraining that was 

The authors summarize the findings: "Taken together, 86% of the training-overload/OTS studies reporting dietary outcomes (18 out of 21) showed reduced EA (n  = 14 studies) and/or CHO availability (n  = 4) between treatment groups or between pre and post concurrent with symptoms consistent with both OTS and RED-S." 

Eating enough won't prevent every case of training-overload/OTS, but it may prevent many of them.

Four: Awareness and monitoring is key

To conclude, the authors highlight that increased training load "tends to initially result in improvements in performance, potentially through a combination of increased training adaptations and/or initial changes in body composition outcomes." That's adaptation to training, and it's not a bad thing. But what happens next can be very, very bad.

In some athletes and coaches, the authors say, it can create a "feed forward" misconception that "even more training and/or more decreases in extreme body composition metrics might further drive positive performance outcomes." That misconception creates "the perfect storm" for overtraining and RED-S.

A few weeks ago, we saw this problem magnified with disturbing clarity at the University of Oregon. Their body-composition monitoring program was a scientific failure because it interpolated from outliers winning Olympic medals while extrapolating from the beginning phases of an athletic life of the college runners in the program. It was more than a problem of trying to fit a square peg into a round hole. It was also a problem of trying to push every athlete into a hole to begin with, whether it was backed by individual physiology or not.

The 2021 article emphasizes the importance of fueling the work you are doing. Under-recovery via overtraining or RED-S is unequivocally bad for health. The next step is elevating a culture that supports long-term recovery and adaptation, which requires plenty of fuel. 

As a coach, I know that if an athlete is eating enough, I can prescribe more training and harder training. Those athletes can pursue big dreams without fear, and they can imagine adventures for decades and not just a few months. 

Eating enough isn't just about avoiding a big wall in the middle of the road in athletic development. It's about removing that wall entirely so that we can put the pedal to the freaking metal in training, chasing some scary dreams.

Taking Time Away From Running Is Hard. It's Also A Huge Opportunity.

When athletes treat their bodies with the proper respect, there's no telling how much they can handle. 

Smashed course records by both male and female winners at the Hardrock 100 two weeks ago show that we still aren't anywhere close to hitting the ceiling on accomplishments in running. But a few missteps, even with the best of intentions, can cause those same hardworking bodies to grind to an early halt. 

According to Dr. Megan Roche, professional runner and clinical researcher for the Female Athlete Science and Translational Research program at Stanford University, runners risk depleting their bodies of the energy they need to perform their best, as athletes and function optimally in the everyday moments in between. In the most basic sense, we're not all that different from cars on the street. We need fuel - plenty and often - to keep chugging along. An empty tank translates to a much shorter trip than you could manage on a full one. 

The issue is that a lot of popular nutrition recommendations pave the way to low energy availability.  "Common things associated with low energy availability are low carbohydrate diets, within-day energy deficits, heavy training without increased intake, lack of fueling on long runs, and disordered eating or eating disorders," Roche says. 

You might even think that you are getting enough intake to fuel up for your runs and recover well, based on how often your growling stomach sends you to the fridge during high-mileage weeks. But even the strongest "runger" might not be enough to match your actual energy needs. "Low energy availability can easily happen unintentionally," explains Roche. That's especially true when you factor in the amount of energy that athletes expend on a day to day basis.

Coming Up Short

Relative Energy Deficiency in Sport (RED-S) sets in when the body spends too long in that state of low energy availability, undergoing training stress without enough fuel, rest, or both to balance out the load. It can't continue to push at the same level, so it begins to shut down everything that it doesn't deem absolutely necessary for survival. Like a weary runner shuffling in the last mile, sure you can keep moving, but at a cost to your performance and your overall health. 

"RED-S can cause endocrine disruption, suppression of the reproductive hormones, thyroid abnormalities, immune dysfunction, and changes in metabolism," Roche warns. "All of these factors can impact performance over the long-term, making it harder and harder to gain consistency in training."

The only way out is through, which requires minimizing all sources of stress until the body feels safe enough to turn the extra sources back on. It requires building up out of the debt the body is already in, both in terms of energy and rest. And since exercise exerts its own stress, that takes running off the table, too. "Reduced exercise and weight gain can be the most effective recovery tools in restoring the energy balance," Roche agrees. It's a temporary break, but a murky one. 

"RED-S recovery is a complicated process with a unique roadmap for each athlete that is trying to heal," adds endurance sports dietitian Kylee Van Horn. "The physical and mental stresses must fully be addressed, which can involve a complex recovery process. This also leads to an unpredictable timeline for recovery, and begs patience and dedication to the process to fully recover." 

Even if it's not forever, shelving your shoes can still feel like tearing out half your heart. But in the wake of diet and hustle cultures, more runners than ever are finding themselves facing the tough reality that their bodies can't keep up the pace anymore. Running well in the future means not running right now. "Recovery will be a journey," Roche sympathizes, "but one that will support all the adventures and performances to come."

The Hardest Race

Whether you're resting to repay an energy debt or to manage another setback, not running might hurt more than the toughest training block. After all, you're cut off from an integral piece of who you are. 

Wile it's important to round out your personality with other interests besides running, there's no denying that most of us feel a deep connection to our sport - that's why we do it! It's our strongest connection to the world around us and the people exploring it with us. But when the sport that charges your mental and spiritual batteries is also what drains your physical battery, it turns into a painful situation. 

So when you're on pause, how do you find the drive to move forward? 

Cutting all ties presents one option. Seeing reminders of running at every corner can feel like pressing on a bruise when you're not actively running yourself. It's tempting to turn your back on the whole thing so that you don't have to face what you're missing. 

But taking that route writes off the fact that running involves far more than just pumping your legs back and forth. Recovery is often the part of training that takes the most discipline, and is frequently overlooked or swept aside by athletes who think of it as optional. There are improvements to be made and experiences to be had as a runner without taking a single step. Here are three:

Tactic #1: Cultivate a Super Fan Mindset

Staying connected to the running community is critical. Ambitious runners so often get wrapped up in the hustle and bustle of competition when deep in race mode, and lose sight of community because their own goals hog the stage. When those all-consuming goals take a backseat, you finally have the chance to remove your blinders. 

"I think there is immense power in shifting from a super-athlete mindset to a super-fan mindset," says David Roche, coach with Some Work All Play. "A health-related reset is a wonderful time to view competition through the lens of love, to try to see others as teammates, even if you've never met them. That loving, fan mindset can give an athlete superpowers when they return, changing a narrative of conditional self-acceptance to one that is uplifting and joyous in all contexts, since there are always teammates to cheer on."

Coach T.J. David with Microcosm Coaching agrees. "Staying engaged with other runners during long periods of time off can be one of the best ways for athletes to work through the challenges of not being able to train and compete in sport, because those community activities often connect with the reasons the athlete got involved in the activity in the first place." 

Without the pressures of performance narrowing your scope, there's room for the simple joys of running to shine brighter, like scenery, discovery, and good company. When you're on your feet again, you'll bring those highlights back with you to reframe your perspective for the future. 

Tactic #2: Talk It Out

There's a huge emotional component to taking time away from running. To work through the internal conflict, you'll need friends to hold your hand.

"Taking the time and space to talk through the recovery process and address any feelings that might be arising is super important for athletes," David Roche confirms. "Social recovery is one of the most important tools in an athlete's toolbox for coping with the challenges that long-term setbacks present. Just talking about what you're going through, either with a coach or friends who get it can help lower the stigma and reduce stress around the recovery process." Microcosm Coaching actually hosts weekly Community Calls with their athlete team for this very reason, to establish a strong sense of camaraderie so that their runners always know who to turn to, in sickness and in health. 

Tactic #3: Remember That Mood Follows Action

It might feel difficult to keep up with those connections at first. Losing running, even temporarily, comes with its own grieving process, and jealousy can rear up quickly. 

"A sick or injured runner managing complicated emotions like envy, loss, and vulnerability may feel comfort in the short term by isolating," acknowledges Sarah Strong, LCSW with Fireweed Counseling. "But isolation exacerbates stress. Community, on the other hand, buffers stress, supplies a sense of belonging, and provides emotional and practical support." 

You don't have to wait until you feel ready to connect with others, either. You might never feel ready beforehand. "Mood follows action," Strong clarifies, "so injured runners should intentionally create opportunities for social connection before waiting to feel motivated to do so." 

Strong offers a roadmap to going from nursing your wounds alone to leaning on your peers. "Brainstorm ways to connect with the running community that don't involve running - from more passive engagement like listening to podcasts or reading books, to more active engagement like volunteering at a race or serving as an aid station for a friend's training run." Then, rank those ideas based on how realistic they seem right now. 

If you can see yourself reintroducing your favorite running podcast, but can't begin to imagine cheering on runners from the sidelines of the race you had to drop out of, start with the easiest option and work your way up. You don't have to do it all at once, and you're allowed to take it slow. 

"Initially all activities will involve at least some level of distress," Strong cautions. "The pain will begin to ease as the runner experiences the positive benefits of social connection in these new and different ways. Choosing how and when to connect with their community gives injured runners a sense of control during a period of disempowerment."

Through it all, Strong suggests that there's no such thing as too much self-compassion. "Give yourself the time and space to feel and express anything that you are experiencing, without judgment. Put thoughts and feelings into words to make them tangible and manageable. Get them out of our head by physically writing it down or saying it out loud. Repeat as often as necessary."

The Bottom Line? 

Running's only an individual sport if we let it be. Use your time off to build a stronger foundation for your running rooted in community. Not only will you find more peace in pressing pause now, but you'll come back stronger with support by your side.

Australian Jessica Stenson wins marathon at Commonwealth Games

Jessica Stenson’s smile was as bright as the Commonwealth Games gold medal she won on Saturday despite the gruelling nature of the Birmingham marathon course.

The 34-year-old, who claimed one of Australia’s five gold medals on Saturday, broke the hearts of her rivals in a pacesetting run for the biggest triumph of her career.

Stenson’s triumph, seized with great dare through the heart of Birmingham, is another defining moment in Australia’s proud marathon history.

After shaking Namibia’s defending champion Helalia Johannes and then Kenyan Margaret Muriuku with about 5km to run, Stenson strode purposefully uphill to Victoria Square.

Inspiring her was the memory of her idol Kerryn McCann, the 2006 Melbourne gold medallist who tragically died from cancer two years after her heroic final flourish at the MCG.

“I thought about Kerryn’s closing kilometres in that battle against the Kenyan woman as she entered the MCG,” she said. “All of that history really turns into strength that we can use to try and continue that history. I so badly wanted to do Australia and my support team proud today.”

Running 2:27.31 to win by 29 seconds, Stenson is the first woman to claim a medal in three Commonwealth Games marathons after bronze efforts in Glasgow and on the Gold Coast.

Within sight of the finish, Stenson had enough time to say “thank you” to supporters who had earlier cheered de Rozario to victory in the women’s T53/54 wheelchair marathon.

Stenson, who became the sixth Australian woman to win the marathon in the past 10 editions, was greeted at the finish line by her two-year-old son Billy.

“Your perspective shifts. I am doing this because I can. It is a privilege,” she said. “I feel fulfilled anyway and everything here is just a bonus. It sort of takes the pressure off. It is a bonus.”

Her triumph is one of resilience. She has bounced back from the near misses and is better than ever. Not even a recent bout of Covid-19 could deny her a career-defining moment.

Stenson said the enforced rest may have benefited her, for she felt strong throughout a marathon in which compatriots Eloise Wellings and Sinead Diver finished fourth and fifth.

Saskatchewan’s Carol Lafayette-Boyd continues to shatter world records at 80

For Carol Lafayette-Boyd of Regina, age is clearly just a number. Earlier this month, she broke the women’s 200m world record for 80+ in a blazing time of 34.90 seconds. It was her 13th world record to date.

As a nurse at the Saskatchewan Hospital in Weyburn, Lafayette-Boyd had always lived an active lifestyle. But she didn’t win her first competitive track event until age 50. With 13 world records (seven outdoor, six indoor), you’d think she’d be smug. But being a legend of the sport isn’t what motivates her.

“I enjoy meeting new people and seeing the same athletes who keep coming out,” LaFayette-Boyd said in an interview with Global News. “Everyone in this sport is friendly and respectful to one another.”

In 2018, Lafayette-Boyd was named Athlete of the Year by World Masters Athletics (WMA).

Here is Lafayette-Boyd’s impressive masters track and field resume (outdoors only):

75+ 100m world record: 15.03 seconds

75+ 200m world record: 31.56 seconds

80+ 200m world record: 34.90 seconds

75+ high jump world record: 1.24m

70 and 75+ long jump world records: 4.26m and 4.09m

75+ triple jump world record: 8.19m

The great-grandmother has no plans of slowing down or hanging up her spikes. This weekend in Regina, she will compete at the Canadian Masters Athletics Championships, where she will attempt to break the 80+ 100m world record held by American Kathy Bergen.

LaFayette-Boyd is inspired by U.S. masters sprinter Julia “Hurricane” Hawkins and Rambai, a 105-year-old woman from India who made history last month, breaking the women’s 105+ 100m world record in 45.40 seconds. “These women have pushed the boundaries of the sport, and I want to follow in their footsteps,” she said.

Victor Kiplangat is the first Uganda man to win the Commonwealth Games marathon gold medal

Victor Kiplangat became the first man from Uganda to win the Commonwealth Games marathon on Saturday morning (30) after he dominated the race to win the title in a time of 2:10:55 with incredible reception at Birmingham 2022.

The 22-year-old went the wrong way late in the race, but his lead was so big, that his victory wasn’t compromised as he was able to follow the directions of a very attentive official and get back on the course.

Alphonce Felix Simbu of Tanzania finished second with a time of 2:12:29 with the bronze medal going to Michael Mugo Githae of Kenya who ran 2:13:16.

Meanwhile, Liam Adams of Australia, who led the race for most of the early going ran well, in the end, to collect fourth at 2:13:23 and Jonathan Kipleting Korir of Kenya rounded out the top five with a time of 2:14:06.

Englishman Jonathan Mellor crossed the finish line in sixth place at 2:15:31.

On a nice and overcast morning, Simbu ran smooth and composed in the early part of the race as he tracked Adams, who went through the first 20km at 1:01:08 and 1:04:34 for the half-marathon.

However, they were not alone as four other runners followed him closely, much to the delight of the group of fans who came out on the streets to watch the race, take pictures, and also cheer on the athletes as they navigate the race course.

The group of six was split into a group of three at about 26km when Simbu, Kiplangat and Githae broke away for about 2km before the pace slowed back down and the pack became six again.

Kiplangat then injected another surge in the middle of the contest to break up the pack significantly, but he was stalked all the way Simbu, who did all he could to stay with the pace.

After 30km, Kiplangat led with a split of 1:32:45 with Simbu right there with him at 1:32:46.

However, just when you thought it was going to be a two men’s close encounter, Kiplangat injected another big and decisive surge in the race pace to open up a gap between himself and Simbu to take complete control of the contest as he moved past the 35km at 1:47:09 with a lead of 0.18 seconds over his Tanzanian rival.

The race was never close afterward as the Ugandan runner went on to dominate –building a lead of well over two minutes after 40km.

Want to Race at the Most Magical Place on Earth? Read This First

Want to run at the most magical place on earth? runDisney makes that happen multiple times a year. 

Combine marathon magic with the Magic Kingdom and what do you get? runDisney, the road-running arm of Walt Disney World Resort. Runners from all over the world flock to the theme park in Orlando, Florida—often dressed as their favorite fictional character—to participate in one of the dozen-plus races held every year.

“A runDisney race is anything but ordinary,” says the organization’s website. “Become part of adventures that could take you under the sea, through classic enchantment and into a springtime of surprises.”

runDisney has grown significantly since the first Walt Disney World Marathon in January 1994. Over 5,000 runners competed in that inaugural race, less than half of the 11,335 runners that completed the 2022 marathon. Over the last three decades, runDisney added more races, such as 5Ks and 10Ks, to be more inclusive for runners of all ages and abilities. For ambitious runners, Disney added challenges that encourage participation in multiple events across race weekends.

Whether you’re running an upcoming runDisney race or thinking about signing up for one, Runner’s World has you covered with everything you need to know about the enchanting race series.

Upcoming runDisney races

Wine & Dine Half Marathon Weekend

Disney Wine & Fine 5K — November 4, 2022

Disney Wine & Dine 10K — November 5, 2022

Disney Wine & Dine Half Marathon — November 6, 2022

Walt Disney World Marathon Weekend

Walt Disney World 5K — January 5, 2023

Walt Disney World 10K — January 6, 2023

Walt Disney World Half Marathon — January 7, 2023

Walt Disney World Marathon — January 8, 2023

Disney Princess Half Marathon Weekend

Disney Princess 5K — February 23, 2023

Disney Princess Enchanted 10K — February 24, 2023

Disney Princess Half Marathon — February 25, 2023

Disney Fairy Tale Challenge — February 26, 2023

runDisney Springtime Surprise Weekend

Expedition Everest 5K — April 14, 2023

Race for the Taste 10K — April 15, 2023

The Twilight Zone Tower of Terror 10-Miler — April 16, 2023

runDisney registration and costs

The runDisney events are exceptionally popular—as of this article’s publication date, every runDisney race until April 2023 is sold out—so those looking to sign up should do so as soon as possible. 

While runDisney registration periods vary year to year, the organization usually advertises sign up dates six to eight months before race day. For the next available race weekend—the Springtime Surprise from April 13 to 16, 2023—early registration opens August 16 this year, and general registration opens August 23. Early registration is only available for Club runDisney Gold and Platinum members, who pay a yearly membership fee for added perks (more on that below). 

To register, you first sign up for a Disney account. If you already have one, simply sign in with your existing credentials. Prices vary depending on the race, but, for example, the 2023 Walt Disney World Marathon and Half Marathon cost $218.53 and $213.20, respectively. The shorter races that same weekend cost less, coming in at $103.40 for 5K and $146.04 for 10K. Other runDisney events stick to similar price ranges, depending on race distance.

You don’t need to purchase a ticket to Disney theme parks to participate, but you’re race registration does not include entrance to the parks post-race. If you want to do both, you’ll have to purchase both.

You also need to sign a liability waiver, which runDisney sends out digitally a few weeks before race day. You can either sign in online, or wait until you arrive at Walt Disney World and attend the race expo.

Lodging and transportation

Disney currently has more than 25 resort hotels available to visitors and runDisney participants. Disney offers complimentary transportation from any of their resort hotels to the race start. If you drive yourself from an off-site hotel, there’s plenty of parking near the race start, 2022 Walt Disney World Marathon participant David Gramlich told Runner’s World. 

Bib pickup and expo

To pick up race bibs—alongside race shirts and any pre-purchased merchandise—runDisney participants must go to the race expo, held at the ESPN Wide World of Sports Complex. If you already signed the digital liability waiver, you only need to show a valid form of ID to pick up your bib. Expo hours vary depending on the weekend, but it generally opens the morning before the first race of the weekend and closes the day before the final race.

Race day logistics

Gramlich says that Disney pays close attention to details, and it shows on race day: “Everything was very well marked, with lots of signage and greeters making sure you’re in the right spot.” If he had any questions, the staff members were knowledgable and helpful. Bag check was a few hundred meters from the start line and was run efficiently. As you near the start line, officials corral you based on your entrance time. 

The races start early to beat the Florida heat and ensure a smooth opening of the parks afterwards. But even though it’s dark at the start, Gramlich said energy was high: “They had music playing at the check-in area, lots of lights, and everybody’s super excited.”

runDisney race courses

There are plenty of water and food stops along all courses—each well-marked—and numerous first aid stations in case of emergencies. Each mile marker has a clock so you can keep track of your pace.

Regardless of distance, each course explores at least one of Disney World’s four theme parks. The marathon touches all four.

Spectating is limited to just a few areas because much of the races are run on Disney World’s access roads. But when runners do reach a spectator zone, it’s exciting. Gramlich’s family was cheering for him at Magic Kingdom at mile 10: “That was a surreal experience because you’re on a lot of Disney access roads and you’re winding through parks—and there’s not many spectators, so it’s pretty quiet. But then when you get to [spectator zones], it’s a real shot of energy.”

The courses are pretty flat too. Besides a couple exit ramps, Gramlich said it’s “nothing near the variables you might see at other races in other parts of the country.”

runDisney challenges

Those looking to enjoy every second of racing at Disney World can take part in one of the weekend-long challenges that encompass multiple races. Here are the upcoming challenges:

Goofy’s Race and a Half Challenge 

Half and full marathon during Walt Disney Marathon Weekend

Dopey Challenge 

5K, 10K, half marathon, and full marathon during Walt Disney Marathon Weekend 

Disney Two Course Challenge

10K and half marathon during Wine & Dine Half Marathon weekend 

Half and full marathon during Walt Disney Marathon Weekend

5K, 10K, half marathon, and full marathon during Walt Disney Marathon Weekend 

10K and half marathon during Wine & Dine Half Marathon weekend 

runDisney Medals and Awards

Each runDisney race has its own special medal, usually featuring a Disney character. For example, for the upcoming Wine & Dine Half Marathon weekend, the half marathon finisher’s medals features Joe, the jazz pianist from Soul. 

The top three overall in each division receive additional awards. Gramlich finished second overall, so he received a trophy as well as a set of Bluetooth headphones. 

Gramlich greatly enjoyed the entire experience, and not just because he ran well as an elite in the race: “I definitely would do it again. You have to embrace the Disney experience... If you’re a hardcore Boston Marathon runner that’s used to that experience... you’ve just got to understand that it’s kind of like a vacation.”

What a High Resting Heart Rate Could Be Telling You About Your Training

The meaning behind this heart-related metric, plus three strategies for getting back to your baseline.

Whether you’re a fan of heart-rate training or only dabbled in hitting your zones, you’ve likely noticed your heart rate numbers on a watch or fitness tracker midrun. But have you ever tapped on the little heart icon or noticed your beats per minute when your body was at rest? For runners, resting heart rate can be just as meaningful to your training and overall health. 

What is a resting heart rate?

As the term suggests, resting heart rate (RHR) refers to the number of times your heart beats per minute when the body is at rest. You can get a fairly accurate measure using a wearable fitness tracker (chest straps, while less comfortable, tend to deliver more precise results than wrist-worn heart rate trackers) or by using your fingers to count your radial pulse. 

“You want to take [a resting heart rate reading] first thing in the morning after a restful night’s sleep, lying on your back, free of any distractions,” Fabio Comana, M.A., M.S., faculty within the School of Exercise and Nutritional Sciences at San Diego State University, tells Runner’s World. If you use a watch, he suggests wearing it on the inside of your wrist so that it can better mold to the skin and soft tissue. Just be careful not to move your arm (or any other part of your body) while taking a reading. 

According to the American Heart Association, the range for average resting heart rate is between 60 and 100 beats per minute (bpm). Your own rate can be impacted by several variables, including biological sex, stress, medications, medical issues, hormones, age, and level of regular physical activity. Generally speaking, a lower resting heart rate is better.

“RHR is considered an indicator of overall cardiovascular fitness or how efficiently you are able to meet your body’s oxygen demands,” says Pamela Geisel, M.S., C.S.C.S., exercise physiologist and the director of performance and wellness services at the Hospital for Special Surgery in New York City. “A lower RHR has been correlated with a lower risk of cardiovascular disease and other illnesses.” 

A higher resting heart rate can be a sign of a myriad of health problems. For example, a 2017 meta-analysis of 87 relevant studies found “an increased risk of coronary heart disease, sudden cardiac death, heart failure, atrial fibrillation, stroke, cardiovascular disease, total cancer, and all-cause mortality with greater resting heart rate.”

How does physical fitness play into resting heart rate?

The reason why runners and other athletes typically have lower resting heart rates than their sedentary peers is a matter of adaptation. As you increase your physical activity, “the body says, ‘How can I deliver oxygen to my blood cells more efficiently?’” Comana explains.

The answer: more red blood cells and, therefore, an increased blood volume. To accommodate that higher blood volume, the heart becomes stronger and able to pump out more blood with every contraction. “If you’re able to eject more blood out of the heart with every beat, your heart doesn’t have to beat as many times. So, that’s the reason why your resting heart rate comes down,” Comana says. 

Lessen your training or stop working out, and your resting heart rate will eventually creep back up. “You no longer have that demand for as many red blood cells,” Comana explains. So, as red blood cells die (they have a lifespan of about four months), the body manufactures fewer new ones, blood volume decreases, and the heart and its stroke volume (the amount of blood it pumps out with each contraction) shrink. “It’s like a muscle: If you don’t use it, you lose it,” Comana says. 

What does a high resting heart rate mean?

So, what if you’re sticking to your regular training schedule and notice that your resting heart rate is elevated? A single, higher-than-normal reading generally is not cause for concern; dehydration, stimulants, or even a bad night’s sleep could cause a temporary spike. But if you see your resting heart ratte climbing by eight to 10 beats over the course of seven to 10 days, Comana recommends examining both your workouts and your life in general. You could be overtraining and not allowing your body adequate rest and recovery between workouts. 

On the other hand, your high resting heart rate may have nothing to do with exercise. “A lot of the time, what we consider to be overtraining may not be your program,” he says. “It may be the life stresses that are just dog piles on top of you, because stress is just an accumulation of any disruption of homeostasis.” 

How can you lower a high resting heart rate?

To your body, stress is stress; it doesn’t matter if it’s coming from a looming work deadline or back-to-back HIIT workouts. Problems at work, in your relationship, and relating to your finances obviously can’t be avoided—you need to tend to those issues, which is inherently stressful. “But what you can do is control your workouts,” Comana says. “You might need to off-load, de-load, or redirect.”

Off-loading, or stopping exercise altogether, is the most drastic intervention, but it can be incredibly effective. Ever notice how that first run after a few days off can feel like one of your best ever? “You might have been pushing the envelope where you were bordering on overtraining, and we just gave you some time off to allow your body a little bit more time to recuperate, to restore homeostasis. And then you came back feeling refreshed,” Comana says. “Stress is not ordinarily bad, but we need time to recover from it.”

De-loading is the process of temporarily reducing the volume and intensity of training. Comana recommends cutting down to 50% to 70% of what you usually do for your workouts. That means if you run six days a week, you may want to incorporate a couple of extra rest days and, on the days you do train, run at an easier or more moderate pace. 

Comana’s third strategy, redirecting, is simply switching up your routine with a new activity, preferably something that feels fun or playful. “Let's take a break from pounding the treadmill and go do something else. Let’s go hike a hill. Let's go swim in the pool,” Comana says. “Go play so it seems like it’s something fun rather than it’s something that you have to do—something that’s part of your training. That’s the idea behind it.”

If, after adjusting your workouts and lowering your stress levels, you’re still experiencing a high resting heart rate, it’s a good idea to check in with your medical provider. “An elevated heart rate response could be indicative of something bigger, something more problematic,” Comana says. If you implement strategies to lower a high resting heart rate and it’s not coming down, that could be a red flag that should be more thoroughly investigated, he adds. While a high resting heart rate could be tied to several conditions, it would be just one factor at play, so your doctor will do a full exam before making a diagnosis. 

Why Elite Athletes Are Getting Serious About Mental Coaching

When his athletes describe the ways that stress has impacted their performance, clinical psychologist Justin Ross likes to tell them: "Welcome to having a mind." Ross specializes in mental performance coaching, a growing discipline aimed at helping athletes strengthen their competitive minds just like their bodies. "This stuff is pervasive," Ross says, from the amateur level all the way up to the elite echelons of sport. "The majority of things we may be struggling with are deeply human."

Athletes and coaches have long known that a sharp mental game can be the deciding factor in competition, and mental techniques like visualization and self-talk are often part of their preparation. But in recent years, there's been an uptick in awareness of formal mental skills training designed to develop and hone those techniques, as well as in the number of experts entering the field. In 2018, the Association for Applied Sport Psychology (AASP) certified 29 new mental coaches; in 2021, the number was 100. This has also coincided with a growing chorus of high-profile athletes, including Mikaela Shiffrin, Simone Biles, Chloe Kim, Naomi Osaka, and Nathan Chen, starting frank, public conversations about their mental health and the pressure to perform.

A few decades ago, the discussion around mental health and performance "didn't occupy the same space in sport that it does now," says Ben Rosario, the executive director and former head coach of Hoka Northern Arizona Elite (NAZ Elite), a Flagstaff-based professional running team.

That's beginning to change. In 2017, NAZ Elite began working with a mental performance consultant named Shannon Thompson. These days, most of the team meets weekly with Thompson for 30-minute group "focus sessions," which Rosario compared to short lectures, each with a lesson plan. One week, Thompson might discuss goal-setting; the next, how to handle the crux of a race. Often, the sessions end with a brief guided meditation. "There's a huge push in sports around mindfulness-based strategies," the performance psychologist and researcher Kevin Alschuler told me.

Still, unlike clinical therapeutic practice, which has certain legal restrictions around who can call themselves a psychologist, mental performance consulting is largely unregulated. Anyone can use the term mental coach. "I think the coaching world in general is sort of the Wild, Wild West," says Jon Metzler, who chairs the AASP's Certified Mental Performance Consultant council. The CMPC designation designation is intended as a bulwark against that: it requires applicants to have completed graduate-level coursework in subjects including sport psychology, ethics, and statistics and hours of practical experience under an approved mentor. A version of this certification was first established in 1992, and in 2020 it was accredited by the National Commission for Certifying Agencies, an organization that sets professional standards for certificates in many areas, including sports and healthcare. There are 644 CMPCs practicing today, although the number of mental coaches likely eclipses that. There's no official tally; in some ways, it remains a nebulous discipline.

In the summer of 2018, runner Danielle Shanahan turned pro and joined NAZ Elite. (She has since moved to the Mckirdy Trained High Performance team, with her fiance, Jack Polerecky, as her coach.) But she struggled to adjust to the training load and the altitude, and having come from a small college without the most pedigreed track program, she had a hard time convincing herself she was good enough.

"You can train as hard as you want, but if you get to the line and don't believe you belong there, it makes it really hard to perform," she says. In 2020, she started working one-on-one with Thompson. They developed a plan-including listing words, like "gritty" and "scrappy," that identified the athlete and person Shanahan wanted to be, and coming up with mantras-and it started to work. During one arduous workout that October, which was faster and longer than anything she'd done before, she felt the hurt set in. She began talking directly to her pain in her head: "Hi, pain, I'm acknowledging that you're here, and I'm going to harness this," she remembers telling herself. "I'm the one steering this ship."

That winter, she ran stronger than she ever thought possible. In one 10,000-meter race, she shaved a full minute off her personal best-even though she fell about halfway through. "It was probably the most badass thing that I've ever done in my life," she says. "I went into that race with an odd sense of calm."

The consultants I spoke with emphasize that mental coaching looks different for each person, but they typically start with an assessment of an athlete's goals and what's already working, or not, in their mindset. This allows them to come up with a plan tailored to the individual and their objectives. Mental coach and psychologist Jim Taylor, who works with a number of pro skiers, typically prepares notes and exercises for his clients to practice each week; sometimes, he joins them out in the field or even travels with them as part of their coaching staff.

In addition to visualization and self-talk, mental coaches often help athletes work on activation control, which is the ability to become calm or energized on command. Climber Kyra Condie started working with a mental performance expert in the lead-up to the Olympic qualifying events in late 2019. She found that listening to opera (Mozart's "The Magic Flute"; Prokofiev's "The Love for Three Oranges") could help her relax before bouldering and lead-climbing competitions. Other common mental coaching practices include simulation training, or replicating the mental and physical pressure of a competitive environment in practice, and handling social media. (Taylor advises his athletes to simply turn off their notifications before and during competitions, which may be easier said than done.)

And as with physical training, an athlete's mental training plan requires constant refining. Inevitably, there are setbacks. In early 2021, buoyed by her performance in the fall, Shanahan was still running with attack and determination. But she found there was a catch to her "I am going to crush everything and I am not going to fail at anything" attitude, she says. It didn't leave much room to cope with anything less than narrowly defined success. And it caught up with her when an injury that spring forced her to withdraw from the Olympic Trials. Shanahan didn't race for eight months-she returned in November for the USATF 5K championship in New York. The night before, she wrote in a journal entry: "I know in my gut that I can make the right decisions and put myself in the right positions to succeed to the best of my ability. After I can do that, the result will be what it will be."

The boundary between the therapeutic and performance applications of sport psychology is a blurry one; mental health and mental performance are often conflated, says veteran mental skills coach Colleen Hacker, who has served as a consultant to athletes at six Olympics. "Mental coaching is really about helping athletes perform better. Sport psychology is much more wide-ranging-in terms of personal development, mental health, and mental illness," Taylor says. "It's really one part of a bigger picture of the role that the mind plays in sport."

And for some, that boundary can feel especially porous. The mental performance consultant and ultrarunner Addie Bracy says that outdoor and endurance athletes often have a hard time separating their sense of self-worth from their performance in competition, in part because sports like skiing, climbing, or running have a strong lifestyle component.

At the Tokyo Olympics last summer, the United States delegation included four separate mental health experts for the first time-a psychologist, two psychiatrists, and a licensed counselor-which Bracy says reflects a new commitment to both mental health and mental performance. Some coaches, like the one Kyra Condie worked with, have a clinical background, but often they simply have enough education in psychology to know when they're out of their depth. That way, they can refer their athletes to the right kind of expert. (Peak mental performance and mental illness occupy different points on the same spectrum of mental health. Welcome to having a mind.)

In 2018, the downhill skier Breezy Johnson suffered a knee injury that ended her season. As she worked towards recovering physically, she started experiencing anxiety and depression, occasionally lashing out at her trainer and physical therapist. They recommended she start working with a sport psychologist-one with a background in mental performance coaching.

She approached her first appointment with skepticism. "I literally walked in and said, 'I don't need someone to mansplain to me how to visualize,'" she says. But as she returned to racing, she continued working with him as a mental coach. She found that her thoughts occasionally became preoccupied by the thought of crashing. "When you're doing a dangerous sport it's like, 'But also what if we die?'" she says.

She focused on acknowledging and setting aside that fear-a technique drawn from mindfulness. "When you fight those thoughts, you spend a lot of time doing this tug of war," Johnson says. "Instead, you can be like, 'OK, yes, you're not wrong, we all might die, we might crash, but the best way to move on is to return to the task at hand.'"

In December 2020, she raced to her first podium finish, placing third at Val d'Isere. She began the 2021/2022 season in Lake Louise with her first second-place finish. During that season, "I had several moments where I was like, this is it," she says. Mentally, she was in a good place, and she was skiing really, really fast. (Shortly before the Winter Olympics in Beijing, Johnson injured her knee during a training run and pulled out of the competition. She's planning to return to the snow in September and hopes to race this season. "It's been a long road," she wrote in an email in July. "I can't say that work with a sports psychologist or anything I have tried ever fixes that pain entirely," she continued, "but I know how to keep going to reach my end goal, both mentally and physically.")

Taylor says that athletes often seek mental coaching because of some specific performance block, but he wants to see more athletes proactively add it to their training routines. He compared mental skills training to physical preparation: "You wouldn't wait to get injured before you start getting conditioning," he says. "You wouldn't wait to have a technical flaw before you get a coach."

Several mental coaches cite the whiff of stigma that's still attached to discussions of mental health and, by association, mental skills training in sports. But the window of acceptable discourse is widening, in part because teens and twenty-somethings, including more athletes, are talking more plainly about mental health. "A few years ago, it almost felt shameful in certain respects for people to reach out," Ross says. "I think the conversation is really shifting-that mind and body need to be in alignment in order to perform well."

5 Body Parts You Shouldn't Use A Massage Gun On

Percussion massage guns can have great benefits, from decreasing muscle tension, increasing mobility and elevating blood flow to helping with pain and typical workout soreness. And by now, the chances are you either own one of these tools, have used one or know someone who sings its praises. Nowadays, you may also encounter them when you see a massage therapist, chiropractor or physical therapist.

Just like a typical massage or a foam roller, percussion massage tools work by loosening muscles and fascia, the coating around muscle tissue. But as with any tool, it has a time, a purpose and a place.

It may be tempting to use your massage gun on any old spot that feels sore with no further thought, but some spots present risks. Painful inflammation, torn tendons, organ or nerve damage and even serious long-term injuries could result from improper placement.

Here, we look at the top 5 spots to avoid to improve your massage gun safety.1. Greater trochanter

Stand on two feet. Put your hands in your pockets. Shift your weight side to side, allowing your pelvis to shift. As you stick your hips out to one side, you will feel a bony area on that side of your hip push into your hand. This is a part of your thigh bone called a greater trochanter.

It has a fluid sac surrounding it called a bursa, and bursas and bones don't like friction. They respond by becoming inflamed and painful, and using the massage gun on this area can create friction that leads to pain and inflammation on the side of your hip.

Instead of aiming for the greater trochanter, use the massage gun on your quads and glutes. Loosening up those areas can help with hip, knee and even lower back mobility. If the side of your hip is already sore, ice might be a better tool.

2. Kidneys

Have you heard of organ damage done by a massage gun? Kidneys, for example, are particularly susceptible because they are close to the surface in the middle of your back. While you think you are getting a good back massage, digging into the areas directly over the kidneys could lead to vibrating organs that weren't meant for such force.

So, where exactly are your kidneys? Take both hands and reach around to your back, as if you were about to clasp a bra strap. On either sides of your spine, you will feel rib bones. Try to find your lowest rib bones. Bones feel harder than muscle, and the lowest ones are often a bit tender. The lowest ones line up with your kidneys. Now, imagine that you placed a grapefruit on top of each of these lowest ribs. This is the area you need to steer clear of with your massage gun.

Massage guns can be great for relieving back tension, as long as they are on muscles versus organs and bones.

3. Biceps tendon

Take one hand and reach across to the front of your opposite shoulder. Your long head of biceps tendon lives under the area you are now touching. Pain and tension in this area are very common, especially if you have weakness in your rotator cuff, or weakness in the muscles between your shoulder blades. While it is tempting to relieve pain and tension by putting the massage gun here, think again! This tendon is not as tough as it seems; pressure and vibration can inflame or even tear it.

Instead of attempting to treat pain on the front of your shoulder, go for the common underlying problem! Often the first steps are working on rotator cuff strength, middle back strength and being mindful of your lifting techniques.4. First rib

Reach one hand to the top of the opposite shoulder-the area where the base of the neck and shoulder meet. Many of us know this area as "upper traps," and often a spot plagued by chronic neck and shoulder tension. If you lightly dig in a bit, you will feel a knot that doesn't go away-no matter how much you massage it. The reason it doesn't go away is because it is not a muscle knot; it's a bone. That bone is your first rib. While it's tempting to drive the massage gun into this area to decrease nagging neck tension, don't do it!

Directly under your first rib, you have all the nerves and blood vessels that supply your arms and hands. A little too much pressure in this area can compress the nerves and blood vessels. Nerve compression can send tingles or even pain down your arm, and that kind of nerve injury can take months (if not years) to resolve. While the massage gun is buzzing away, it's easy to miss the fact that your arm might feel an unusual tingle that could be your warning of nerve compression.

If you still want to massage your neck tension away, use your hands instead of a tool; using your hands allows you to feel if you are on that bony first rib, and allows you to quickly detect (and move away from) any spots that send a tingle down your arm.

5. Spine

You most likely have a good idea of exactly where your spine is already, but you can reach around your back and pinpoint where those bones are to make sure you don't aggravate them with percussion massage. Your spinal cord, discs, and nerve roots are all under those bony edges that you feel, and none of them were designed to handle direct vibration forces. Agitating these bones with a massage gun presents a greater risk than benefit because irritating a nerve root, disc or even the spinal cord itself could lead to very serious and complicated spine injuries.

What's a safer alternative? Generally, foam rolling (even if the foam roller vibrates). The foam roller is a much broader surface, so it doesn't dig directly into targeted spots in your spine. The foam roller isn't for everyone though - If you've ever been told you had low bone density, be sure to check with your doctor before trying this alternative.

Keep the massage gun, but use your new anatomy knowledge to choose placement safety. Even with safer placement, be sure to avoid pressing hard into spots while the massage gun is vibrating. Gentle pressure is generally fine, but digging in could press on other organs, nerves, or bones that can lead to injuries, too.

Rising inflation has prompted a warning that the budget for the Paris 2024 Olympics and Paralympics is "very tight"

With tomorrow marking two years until the Olympics are due to begin in the French capital, concerns are mounting on preparations from a security and financial point of view.

AFP has reported that the Organising Committee's estimated budget for the Games has risen to €4 billion (£3.4 billion/$4.1 billion), with a source commenting: "Everything is very tight concerning the budget."

According to the unnamed source, the extent of the difficulties are expected to become clearer later this year.

Solideo, the public body charged with overseeing infrastructural projects for Paris 2024, also has a reported budget of €4 billion (£3.4 billion/$4.1 billion).

Inflation in France reached its highest level since 1991 last month, although remains lower than many other European countries.

Consumer prices rose by 5.8 per cent in the 12 months until June.

Tickets for the Games go on sale in December, and one premium partnership slot remains vacant, although it has been reported that there are hopes it could be filled by luxury goods company LVMH.

At the International Olympic Committee Session in Lausanne in May, Paris 2024 President Tony Estanguet conceded that the COVID-19 pandemic and war in Ukraine "caused major breakdowns in production and supply chains", and "generated an inflationary environment which was impossible to anticipate just a few months or weeks ago".

Budgetary issues are expected to be one of the topics examined when French President Emmanuel Macron meets other key Ministers at the Élysée Palace to discuss Paris 2024 today.

A French Presidential official told AFP that the meeting offers an opportunity "to take note of where there are weaknesses".

Concerns over security have escalated since Paris 2024 venue, the Stade de France, held the UEFA Champions League Final in May.

The match was marred by chaotic scenes which led to a delayed kick-off, led to widespread criticism of the French authorities and police, and prompted a warning in a French Senate report earlier this month that the Government and relevant bodies would be required to "draw the necessary lessons".

There are plans for around 600,000 people to watch the Opening Ceremony along the River Seine, but a police source cited in a AFP report warned that it would not be possible to secure the "nearly 7,000 officers" required, with a shortfall in the 24,000 required private security guards another stumbling block.

The Olympics in the French capital are due to run from July 26 until August 11 2024, followed by the Paralympics from August 28 until September 8.

Japanese triathlete Tsudoi Miyazaki dies in France while training for Paris 2024 Olympics

Japanese triathlete Tsudoi Miyazaki has died after being hit by a vehicle during a training camp near Orléans in France, where she was preparing for the Paris 2024 Olympic Games.

Miyazaki was riding a bike as part of an individual camp when the incident occurred on Wednesday (July 27).

The 25-year-old had been competing at the Pontevedra World Cup event last week in Spain, where she finished 50th.

In a statement, World Triathlon and the Japan Triathlon Union (JTU) offered "our deepest condolences" to Miyazaki's family and friends.

"JTU has immediately dispatched staff members to France to join the training base staff to take care of the situation," it was added. 

An investigation into the circumstances Miyazaki's death has been opened by France's National Gendarmerie.

Miyazaki won a gold medal at the Japan Under-23 Triathlon Championships in 2019 and was regarded as an athlete with Olympic potential, as shown by her training for Paris 2024.

Miyazaki's best result on the World Cup circuit was 30th in the women's event at the 2021 World Cup in Huatulco.

Seven important running tips that every new runner should keep in mind

If you’re new to running, you may be overwhelmed by all the running information that’s available. Here are seven basic tips to get you started with a running habit.

1.- Make Sure You Warm Up and Cool Down

Good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimise stress on your heart when you start your run. So you should start your runs with a brisk walk, followed by very easy jogging for a few minutes.

2.- Learn the Proper Upper Body Form

Improper upper body form can lead to pain in your arms, shoulders, neck, and back. Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90-degree angle, with your elbows at your sides. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Your arms should be at your sides. Crossing your arms over your chest could make you start hunching over, which leads to inefficient breathing.

3.- Don’t Worry About Pace

As a beginner, most of your runs should be at an easy or “conversational” pace. You should be able to breathe very easily and carry on a conversation. Don’t worry about your pace per mile – if you can pass the “talk test” and speak in complete sentences without gasping for air, then you’re moving at the right speed.

4.- Try a Run/Walk Approach

Most beginner runners start out using a run/walk technique because they don’t have the endurance or fitness to run for extended periods of time. The run/walk method involves running for a short segment and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re running and reduce your walking time.

5.- Get the Right Running Shoes

Wearing the right running shoes is the key to comfort and injury prevention. Visit a running speciality store to get fitted for the right running shoes for your foot type and running style. Also, make sure you don’t run in worn-out running shoes – they should be replaced every 300-400 miles.

6.- Don’t Do Too Much Too Soon

New runners sometimes get too enthusiastic and anxious to get started and end up increasing their mileage too quickly, which can lead to injury. Don’t increase your weekly mileage by more than 10 percent each week. By building up slowly, you can save yourself pain and frustration, and still reach your goals.

7.- Breathe in Through Your Nose and Mouth

Some new runners assume they should breathe in only through their nose. You actually want to breathe in through your nose and mouth to make sure you’re getting enough oxygen to your muscles while running. Taking deep belly breaths can help prevent side stitches, which are a common issue for new runners.

Kenyans race walkers Gathimba and Ngii eye redemption in Commonwealth Games

Africa 20 kilometers race walking champions Samuel Gathimba and Emily Ngii are hoping to redeem themselves at the Commonwealth Games scheduled for July 28 to August 8 in Birmingham, England where the discipline is shortened to 10km.

The duo missed out on medals in the 20km Walk at the World Athletics Championships which ended on Sunday in Eugene, USA.

Gathimba, who came closest to a medal after finishing fourth in Eugene, has predicted a fierce battle in Birmingham.

"I arrived here (UK) on Tuesday night to a very cold Birmingham. I hope the weather will improve. I'll start training on Wednesday. I have never done 10km walk abroad, so this will be my first time. The challenge with 10km is it's like 'ugali sosa' (not the main meal), so it will be very fast.

I need to get my calculations right in order to win. Doing so will also help me get invited more to competitions," said Gathimba.

He timed one hour, 19 minutes and 25 seconds just a few seconds behind medalists Toshikazu Yamanishi (1:19:07), Koki Ikeda (1:1914) and Perseus Karlstrom (1:19:18).

Ngii struggled with a stomach ache from 10km-mark on her way to 30th place finish.

"I have improved a lot after getting treatment. I'm ready. It's the first time I'm competing in 10km outside Kenya and I'm ready to bring a medal bad home, God willing," said Ngii.

Walk coach Benjamin Mbusya also expressed optimism in the duo.

"Obviously, some competition has been reduced because not all countries that were at the World Athletics Championships in Oregon are in Commonwealth Games. But I can assure you that we will get some medals and gold is possible," he said.

Gathimba won bronze at the 2018 Commonwealth Games in Gold Coast, Australia and bagged the same medal at the Race Walking World Championships in Oman in March this year. 

Use this workout to help you run strong through the 5k finish line

A key element to running a personal best in a 5K is having the strength to kick in the final kilometer. Here is a workout is designed to teach you how to effectively change gears and crank up the pace when your legs are feeling tired.

Not only is the goal to get you confident and familiar with your 5K goal pace, but the mix of tempo and interval work should simulate how you’ll feel at the four-kilometer mark in your race, helping you run strong straight through the finish line.

The workout

Eight to 10-minute tempo at 20 to 30 seconds slower than your goal 5K pace, two minutes’ jog rest, then eight reps of 45 seconds at race pace with two minutes’ jog rest between reps. 

Example: 27:30 5K goal – 5:30/km, tempo pace = 5:50 to 6:00/km, with jog rest at 7:00/km or slower

Before you get started, make sure to do a 10 to 15 minute warm up jog, followed by dynamic stretching and strides.

The first part of the workout is meant to warm up your legs for faster intervals; make sure to keep this part of the workout under control and relaxed.

The jog rest should be done at two minutes slower than your interval pace. This will allow your heart rate to come down a bit between reps. 

Treat each 45-second interval as you would if you were racing a 5K. Keep that goal pace in your head and make the uncomfortable feel comfortable.

Coming back to running after a break can be challenging

It can be hard to be patient while you build back your fitness. There’s a multitude of reasons you may have taken a break: whatever your reason was here are some thoughts.

Depending on how long you ran prior to taking a break (and how much time off you took), you may have a base of fitness to build on. Here are a few tips to get you back on track (literally).

Know your starting point

Accept your fitness level where it is at this moment in time. It’s important to have an accurate idea of your starting point so that you can build from there without getting injured. If you’ve taken a long break or been mostly sedentary during your time off, you’ll need to start more gradually–and that’s not a bad thing. You’ll still see improvement quickly.

Try to enjoy the process and know that your running ability will improve more quickly than if you were starting for the first time.

Start slow (walking is good!)

“It’s very important to build in incremental steps,” says Lethbridge-based running coach and fitness trainer Chantelle Erickson. “Steer clear of doing too much, too soon.” Erickson suggests finding a training program that is formatted into training blocks and slowly adding volume over several weeks. A few weeks of building should be followed by a week of easy or recovery days. If you haven’t been moving around much at all, start with walks of an hour or less to gain some strength.

A walk/run program is an excellent way for people to get back to their running routine, and while it can be challenging to wrap your head around taking walk breaks when you want to be running an hour at a time, you’re far better off adding stress gradually. Try five to ten minutes of running, take a walk break and repeat. Keep those initial runs short and easy, and take a day off in between workouts.

Remember that strength is built during recovery

If you used to run most days of the week, taking a day off in between workouts and a recovery week each month may sound ridiculous, but it may be the most important thing you do. “Growth happens in the rest phase when the body repairs itself,” Erickson explains.

“You will come into your next workout stronger, and each week and month you will begin to see the difference incremental changes are making both in structural tolerance and cardiovascular development.”

With a bit of patience and time, you’ll be running effortlessly, stronger than you’ve ever been.

Dina Asher-Smith out of the Commonwealth Games

Sprinter forced to withdraw due to minor hamstring strain sustained at the World Championships in Eugene.

Dina Asher-Smith has pulled out of the Commonwealth Games in Birmingham after pulling her left hamstring in the 4x100m at the World Championships in Eugene on Saturday.

Asher-Smith equalled her British 100m record in Eugene before winning bronze in the 200m at the championships but she pulled up during the third leg of the sprint relay and after arriving back in Britain she has been advised to take a few days off running.

In Eugene she walked off the track without limping or seeking immediate medical help after the injury occurred. But after medics have examined her it means she will miss the big Birmingham event but is likely to return to defend her European titles in Munich later in August.

She won 4x100m gold and 200m bronze at the last Games on the Gold Coast in 2018. She said: “Unfortunately, I’ve got a slight hamstring strain and won’t be ready to race next week at the Commonwealth Games.

“I love racing in front of a British crowd and was so excited to return to Birmingham, so I’m sad that I won’t be there, but I know that the athletes will put on a great show. Wishing the best of luck to all my team-mates!”

Kelly Sotherton, Team England’s team leader for athletics at Birmingham 2022, said: “It’s obviously really sad to lose Dina through injury, given her stature and standing as one of the best female athletes in the world.

“We know just how much she was looking forward to being part of Team England at a home Games in Birmingham. We wish Dina well with her recovery and hope to see her back on the track very soon, doing what she does best.”

Sydney Marathon has been announced as an Abbott World Marathon Majors candidate race

The Blackmores Sydney Marathon has officially been announced as a candidate race for the Abbott World Marathon Majors (AbbottWMM) – the first marathon in Oceania to be nominated.

The announcement marks the commencement of a multi-year evaluation process by AbbottWMM.

To become a Major, the Sydney Marathon will be required to meet strict criteria over a three-year period and if successful, will join an esteemed group of races – Tokyo Marathon, Boston Marathon, TCS London Marathon, BMW-BERLIN Marathon, Bank of America Chicago Marathon and TCS New York City Marathon – as a new member of the prestigious Abbott World Marathon Majors in 2025.

“We have always believed that the Blackmores Sydney Marathon has what it takes to be an Abbott World Marathon Major, so becoming one of only three candidate races is a tremendous honor”, said Wayne Larden, Race Director, Sydney Marathon.

“The Sydney Marathon is part of Australia’s largest running festival, the Sydney Running Festival, attracting thousands of participants to run across the iconic Sydney Harbour Bridge and finish under the sails of the Sydney Opera House each year.

“We can now take a huge leap forward and become one of the most iconic running events in the World and achieving this status would be a tremendous boost for Sydney and Australia.  Australia is a proud sporting nation, and we want to call on all of Australia’s runners from all over the country and runners from overseas to support the Sydney Marathon achieve the criteria to become an Abbott World Marathon Major in Sydney.”

Whilst the Sydney Marathon already meets many of the requirements set by the Abbott World Marathon Majors and continual enhancements will be made to the race over the next three years including significant growth of our marathon finishers.

“We are pulling out all the stops to achieve these goals and greatly appreciate the support of the running community across Australia and Overseas, as well as the support from our partners, sponsors, staff and volunteers who are helping to make this dream a reality.” Larden said.

The Sydney Marathon and its candidacy for the Abbott World Marathon Majors series is supported by the NSW Government through its tourism and major events agency, Destination NSW.

NSW Minister for Tourism and Sport Stuart Ayres said the candidacy acknowledges the Sydney Marathon as a world-class event with one of the most spectacular marathon courses on the planet.

“No city in the world has a better combination of natural beauty, love of sport and iconic infrastructure for hosting a marathon than Sydney. The Sydney Marathon is recognized as one of the world’s best marathon events, uniting people of all backgrounds to enjoy an unforgettable running experience. The World Marathon Majors candidacy recognizes Sydney as a premier destination to join the great marathon cities of the world, while showcasing Sydney’s natural beauty and desirable lifestyle to a global audience.

“Achieving the status of an Abbott World Marathon Major would cement Sydney’s position as one of the world’s great sporting event cities. It would attract thousands of visitors to the Harbour City and play a key role in the NSW Government’s ambition to make Sydney and NSW the major events capital and premier visitor economy of the Asia Pacific,” Mr Ayres said.

A legacy event of the Sydney Olympics, the Sydney Marathon will attract some of the world’s greatest long-distance runners and wheelchair athletes to Sydney throughout the candidacy period. The presence of these elite athletes is expected to draw significant interest in the event, lower current finish times and act as a drawcard for age group runners.

The candidacy also sees Infront, a Wanda Sports Group company, become a stakeholder in the Sydney Marathon. The organization will provide strategic input on both media rights and sponsorship strategy whilst also supporting the event throughout the evaluation phase.

Hans-Peter Zurbruegg, Senior Vice President Personal & Corporate Fitness at Infront, said: “Sydney is an amazing destination and has an iconic marathon with a strong legacy.  Infront is delighted to form part of the efforts to make it an AbbottWMM event in the coming years. The event is already recognized as a success, and we will leverage our expertise, networks, and insights to elevate the event to the next level. We are proud to work in close partnership with the Abbott WMM team, as well as the Sydney team including all stakeholders to make the dream of establishing a WMM event in Sydney, Australia come true.”

CEO Athletics Australia, Peter Bromley added: Athletics Australia is extremely proud to be the owners of Australia’s greatest running festival. A legacy event of the Sydney 2000 Olympic Games, it has a long and prestigious history. Building on that, this candidacy opportunity will deliver significant growth to the event and showcase the sport of Athletics far more broadly. We look forward to assisting the event achieve the criteria and become an Abbott World Marathon Major.

Dawna Stone, recently appointed Abbott World Marathon Majors CEO said, “The Abbott World Marathon Majors are delighted to welcome the Sydney Marathon into the candidate process from 2022. This presents an exciting opportunity to expand our impact into Oceania and further our mission to create, grow and support opportunities for all to discover the power of the marathon community. We look forward to working closely with the team in Sydney as we start this journey together!”

The marathon is part of the Sydney Running Festival which boasts incredible courses that take in Sydney’s most scenic and iconic landmarks. The Sydney Marathon provides runners with the unique opportunity to run over the spectacular Sydney Harbour Bridge, traffic-free, before crossing the finish line surrounded by the sails of the Sydney Opera House.

In addition to the Sydney Marathon, Cape Town’s Sanlam Marathon and China’s Chengdu Marathon are currently part of the AbbottWMM candidate process. Only three candidate spots are available.

The Blackmores Sydney Running Festival including the Sydney Marathon will take place on Sunday September 18, 2022.  Entries are open at sydneyrunningfestival.com.au.

TCS London Marathon extends pregnancy deferral for up to 3 years

The 2022 TCS London Marathon has announced that they will now allow pregnant and postpartum women to defer their racing spot for up to three years. Along with the updated pregnancy deferral terms, the marathon has made several other substantial policy changes to enhance the inclusivity of their race.

Pregnancy deferrals were previously allowed at London Marathon, but only for one year, and participants weren’t able to retain the category they had qualified for the race in. If a runner qualified into a Championship or Good For Age category, they had to defer to a general entry or re-qualify.

Last year, ultrarunner Sophie Power campaigned for this policy. After a photo of the athlete breastfeeding during Ultra-Trail du Mont-Blanc (UTMB) went viral, the runner was inspired to advocate for more fair race policies for pregnant and postpartum women through her initiative SheRACES.

Powers explains on the SheRACES website: “I was famously photographed racing the UTMB, a 106-mile mountain race whilst breastfeeding my 3-month-old baby. I wanted to defer my place until I was fully fit but whilst the organization will defer places for injury, for them pregnancy is seen as a choice. Completing the UTMB was a dream for me, and having already lost a hard-won place whilst pregnant with my first son I chose to race. Many women lose out on that opportunity.”

Entries for assisted participants

Until 2022, wheelchair participants had to be complete the marathon by themselves: no assistance was allowed. Wheelchair racers who need to be assisted or pushed by others will be allowed to enter the London Marathon.

Virtual London Marathon special considerations

Runners who opt for the virtual London Marathon are currently required to run the 42.2 kilometres on race day (within 24 hours). As of 2022, those who cannot run on marathon day for religious reasons can run their race on the next appropriate day. Participants with a disability that prevents them from completing the virtual race within the time limit have now been given special dispensation to finish their run taking any time that they need.

These changes follow in the footsteps of other races: Western States Endurance Run, a 100-mile ultra, changed its race policies to include a three-year deferral for pregnant runners last year.

London Marathon event director Hugh Drasher says the new policies are part of a series that will be expanded in the future, with the objective of making the race: “the most diverse, equitable and inclusive marathon in the world.”

Africa 100 meters champion Ferdinand Omanyala and women’s wheelchair basketballer Carolina Wanjira will be Kenya's flag-bearers as games start

Africa 100 meters champion Ferdinand Omanyala and women’s wheelchair basketball player Carolina Wanjira will be Kenya’s flag bearers during the opening ceremony of the 22nd Commonwealth Games on Thursday at Alexander Stadium, Birmingham, England.

Kenya will be represented by 127 sportsmen and women at the Birmingham Games that will have a largest number of competitors, 5,054, drawn from 72 nations.

The competitors will fight for medals in 20 disciplines and eight para sports will feature, making it the biggest programme ever for Commonwealth Games.

Prince Charles will represent Queen Elizabeth II during the opening ceremony that will start at 10am Kenyan time.

The 3x3 basketball, cricket T20 and mixed synchronised diving are the sports that will feature for the first time at the Commonwealth Games that will see 280 different medal events.

Kenya has entered both the men and women’s teams in the 3x3 basketball.

Kenya’s best performance at the Games came during the 2010 Delhi, India and 2014 Glasgow, Scotland Games.

In Delhi, the country hauled 32 medals; 12 gold, 11 silver and nine bronze with all the medals coming from athletics except three; one gold in swimming and two bronze in boxing.

The golden moments came from legendary swimmer Jason Dunford, who claimed victory in the men's 50m butterfly.

The late Joshua Ndere Makonjio collected bronze in light heavyweight with Nicholas Okoth going for a similar medal in bantamweight.

Kenya hauled 25 medals; 10 gold, 10 silver and five bronze from Glasgow with all the medals coming from athletics except two bronze medals by Benson Gicharu (boxing) and Joyce Wambui Njuguna (weightlifting).

However, Kenya’s performance dipped at the previous 2018 Gold Coast Games, Australia where they collected 17 medals; four gold, seven silver and six bronze.

What Is the Best Surface to Run On?

Some runners love trails, while others enjoy grass or sand or a synthetic track. Many may only really have access to asphalt roads, concrete sidewalks, or treadmills. But the best surface to run on depends on your body, your goals, and even your shoes.

Trying a New Surface

As a rule, healthy runners should always vary their running surfaces to improve strength and balance, and to help avoid injury.

Some helpful tips include:

Switch up your routes and incorporate trail running, some running on asphalt, track runs, and even the occasional sidewalk run.

If you're training for a race, do the majority (but not 100 percent) of your runs on the same type of surface you’ll be racing on.

If you frequently run the same route, reverse direction every other run. That will adjust for any slant in the road, so you'll be working both sides of your body equally.

Adjusting to a new surface takes time. Remember, if you're testing out new terrain, you need to ease into it gradually.

Types of Surfaces to Run on

The best surface to run on is generally based on a runner's comfort level, access to different environments, and goals.

Asphalt

Although running on a sidewalk may sometimes be a safer choice (to avoid traffic), asphalt is a bit softer and therefore easier on your body than concrete. So, if you're running on a hard surface, opt for asphalt roads when you can, assuming they're safe.

Advantages of asphalt include consistency and uniformity, which makes it good for speed workouts. When you don't have to think about where you're placing each step, you can pick up your pace. This flat, solid surface also puts less strain on the Achilles tendon. Plus, asphalt roads are usually mapped, making it easy to track your mileage with an app, an online map, or your car's odometer.

Of course, asphalt's hard surface has its drawbacks—particularly the way it jolts the joints. You'll also need to take care to avoid traffic, potholes, and cambers (the slight downward incline at the very edge of the road).

Concrete

While harder than asphalt, concrete is a readily available running surface and one that is most practical for many people to use.

As an added bonus, concrete sidewalks are safe from traffic and tend to be smooth and flat. Research indicates that if you're not going too fast, the effect of the terrain, in terms of impact on the muscles and joints, is negligible.

Still, be aware of concrete cons. It's high-impact, especially if you are running fast. And you face obstacles such as curbs, pedestrians, and traffic when crossing streets.

Grass

Softer surfaces such as grass are definitely easier on your body than concrete or asphalt, but that doesn't mean there are no risks for common overuse injuries.

The good news about grass: It's low-impact, but still requires enough muscle strength to provide good training. You can do it barefoot or in minimalist shoes to improve foot strength. Grass is great for beginning runners because it means less pressure on the bottom of the foot, at least according to a few studies of plantar load.

However, runners can get injured on softer terrain, too, because it does not provide the same stability as a harder surface. Your feet will pronate, or roll inward, further, which could increase the strain on your muscles and joints, leading to injury (or re-injury in runners with a history of plantar fasciitis). Or you could twist an ankle on the uneven ground. Plus, grass is slippery when wet.

Trails

Like grass, dirt or wood-chip trails offer a cushioned surface for runners, and often pretty scenery to enjoy. They are a nice opportunity to switch things up.

Benefits of trail running include this lower-impact, joint-friendly surface, which means a lower risk of overuse injuries. It can also boost flexibility because of the need to make frequent adjustments in form and stride.

Of course, that could also be negative. A trail's tricky, uneven terrain (and sometimes slippery mud) puts runners at risk of twisted ankles and other traumatic injuries due to falls. It's also more difficult to run fast.

Sand

Running on sand is a whole different experience than many other surfaces. In fact, it's two of them, because of the contrast between wet and dry sand.

The benefits of beach running are evident: You get beautiful shoreline sights, sounds, and breezes. Sand (especially when it's wet) is very low-impact, but still offers an excellent workout because you have to resist against the surface as it gives. You will feel it in your calves the most, particularly if the sand is dry and deep.

Be careful, though, about running too far or too long on the beach, because the uneven, shifting surface is tiring. And if your beach path is slanted toward the water, you'll be running off-balance. The soft surface—while easy on the joints—is tough on the Achilles tendon.

Snow

If you live somewhere snowy and still want to get outside and run, it can be done. Warm clothing and grippers for your running shoes will help keep you safer.

Similar to sand, running on a snow-covered surface forces you into a slow and steady pace that still offers quite a workout. This could be good if you're coming off a break and need to be conservative. And running outside in winter keeps you off the treadmill.

Of course, you will still have to use caution. Snow and ice can be very slippery and unpredictable. The darkness of winter days also means more risk regarding safe conditions.

Track

If you're just recovering from a running injury and you're worried about a recurrence, your best bet is to run on a rubberized track, which will offer a level surface as well as good shock absorption.

Also on the plus side: Most high schools have tracks that are open to the public, so they're a safe, convenient option. Most tracks are 400 meters (about 1/4 mile), so it's easy for you to monitor your distance when you're running. That makes tracks a great option for speed training.

However, running laps can be tedious. If you always go in the same direction (typically counterclockwise), you'll tax the muscles on one side of your body more than the other. So it's important to switch directions. Even though the track offers a gentler surface than asphalt or concrete, going around the curves can still be tough on the joints. Plus, the rebounding effect of the synthetic surface can stress the IT band and calf muscles.

Treadmill

Most treadmills are padded, making them another good option if you're just back to running after an injury or you're injury-prone and want to reduce impact.5 Treadmills are also the best option if the weather conditions are too extreme for a safe run.

More treadmill pros include:

You set the pace and incline wherever you need it, and the machine forces you to keep up. (You can better simulate outdoor running by setting your treadmill at 1% incline.)

There are no obstacles or uneven surfaces.

You can run any time of the day or night without the risks you'd face outside.

Of course, treadmill boredom is real, and it may be harder to get a good workout when the belt is pushing you along. You also don't get the benefit of fresh air and breezes.

Again, you don't want to do all your running on a treadmill, as you might then have difficulty adjusting when you return to outside running. The bottom line is that varying your running surfaces will help prevent injuries and keep you from getting bored.

No matter what running surface you find yourself drawn to, your physical safety should always be at the top of your mind. If you find your buddy reacting negatively to the surfaces you're running on, seek medical attention; don't push yourself to the point of injury.

Workouts to boost your running performance

Pairing your usual run with another workout can make both elements more effective – as long as you’re careful to make the right match. When you add strides to an easy run or do strength training after a speed workout, the ultimate benefit can equal more than merely the sum of the workouts’ parts.

However, it’s important to be strategic. Stacking two workouts together for quantity’s sake isn’t the goal. Instead, you want the two to complement each other, the way fine wine enhances a steak. Here are four runs paired with something extra that can help you reap more benefits from every session.

1/ Long run + gentle yoga

Coach and US Olympian Ryan Bolton says it can be hard to unwind after a long run, but doing so is crucial for the recovery process. One study found that after 2.5 hours of running, athletes had elevated levels of the stress hormone cortisol, which can suppress your immune function. Yoga and meditation can help bring cortisol levels back down.

Do it: Directly after you run, refuel and rehydrate. Later in the day, make time for light yoga, meditation or a massage. If you choose yoga, focus more on moving and breathing than deep stretches.

2/ Hill sprints + tempo miles

Ever had someone fly past you in the last mile of a race? To have what that runner has, you need to do workouts that demand you stick with them even after fatigue sets in. To build late-race strength, Bolton has his elites do hard hill repeats followed by short tempo runs.

Do it: Bolton suggests doing six to 10 sprints up an 80-100m hill. Run the repeats as hard as possible, recovering by jogging slowly back down. After your last hill, head straight into two to three miles of tempo work at your half-marathon race pace.

3/ Easy run + strides

The point of recovery days is to run easy, but maybe not for the whole time. Eric Orton, running coach and author of The Cool Impossible, says he has his runners finish easy runs with strides – short efforts where you build speed over 50-100m. ‘It flushes out the legs just like a massage,’ he says. Research shows that athletes clear blood lactate faster with high-intensity work versus slower recovery jogging.

Do it: After an easy run, do six or seven strides: start slowly, building speed over 100m. Once you reach a hard pace, slow down, recover and repeat.

4/ Speed + strength training

Doubling may help you fit in all your workouts (and rest days). ‘If I give an athlete a strength-training workout and a quality run on Tuesday, then Wednesday can be a real recovery day,’ says Orton. Do whichever workout is more important first; that’s usually speedwork. A 2012 study found athletes who did aerobic followed by strength training had elevated levels of acute testosterone, which can help with muscle repair.

Do it: Run, then do your strength work, immediately afterwards or later in the day. Focus on strength moves (e.g. lunges). Save the next day for easy active recovery.

Determined Flora Duffy ready to defend Commonwealth Games title in Birmingham

The world has found itself on a rollercoaster ride since the last edition of the Commonwealth Games, and the same could be said for the great Flora Duffy’s triathlon career.

Champion on Australia’s Gold Coast back in 2018, the Bermudian then suffered an injury that would put her out of contention for both the 2018 and 2019 world titles, before returning with Olympic dreams only to have them put on ice by the pandemic. Duffy then delivered a 2021 for the ages by scooping the Olympic and world titles, and now she hits Birmingham as the world number two, back in sizzling form.

The stage is set for another classic Commonwealth Games battle as triathlon makes its fifth appearance on the schedule across a sprint distance course that starts and ends in Sutton Park either side of a fast, technical through transition 20km bike. The rivalries are fierce and Friday afternoon’s action will be relentless, and don’t miss Sunday’s Mixed Relay and PTVI Para Triathlon action, the official where-to-watch information will be available here shortly.

—The first Bermudian ever to win an Olympic gold, Flora Duffy’s place in the history books of her home island is already secured, but being the first triathlete to successfully defend their Commonwealth Games title would certainly warrant an extra chapter. It was another great Emma Snowsill who won in Melbourne back in 2006, and as Duffy looks to surpass the Australian’s record three world titles this year, another Commonwealth crown would further underline her credentials as the greatest the sport has ever seen.

She will have the current number one Georgia Taylor-Brown to contend with, though, as well as a partisan crowd getting behind the home-nation athletes. Taylor-Brown finished second behind Duffy in Tokyo and again at last year’s WTCS Abu Dhabi, but since then, victory in Yokohama and silvers in Leeds and Montreal have put the Brit in pole position in the world title chase, and her current form will make her a hot favourite again in Birmingham.

Teammate Sophie Coldwell has also been putting together some exceptional swim-bike-run form, and after hitting back-to-back WTCS podiums in Leeds she will love being back in front of the home crowds and can be explosive over the sprint distance.

Scotland’s Beth Potter hit her first WTCS podium in Hamburg and will relish another shot at a Commonwealth Games medal – four years ago she became the first Scot to compete at the Games in different events, grabbing 12th in triathlon having previously finished fifth in the 10,000m back on home soil at Glasgow 2014, and her star has been in the ascension ever since.

Nobody on the start list has more Commonwealth Games experience Andrea Hansen (formerly Hewitt), who was third back in Melbourne 2006, fourth in Glasgow and 13th on the Gold Coast, and she is joined by fellow New Zealanders Nicole Van der Kaay and Ainsley Thorpe in the quest for medals. 

The 2013 World Champion Non Stanford makes her return to the blue carpet for the first time since her top 10 finish at last year’s WTCS Abu Dhabi, representing Wales alongside Olivia Mathias and Issy Morris.

A strong Canadian trio of Dominika Jamnicky, the returning Amelie Kretz and Emy Legault will be looking to make a splash in both the individual and Mixed Relay, while Australia’s Natalie Van Coevorden, Charlotte McShane and Sophie Linn all have the potential to deliver eye-catching performances.

India’s Pragnya Mohan is among the names representing the emerging triathlon nations, as athletes from the likes of Mauritius, Namibia, Kenya and Trinidad and Tobago will also be ready to relish their moment in the spotlight against some of the biggest names in the sport.

Shalane Flanagan’s strawberry-rhubarb muffins are the ideal summer snack, Grab one of these muffins in the morning and head out for a run

Hot summer days combined with warm-weather running means our household is always striving for the quickest, most simple meal prep possible. We try to keep some of Shalane Flanagan and Elyse Kopecki’s superhero muffins in our freezer at all times: they are an ideal grab-and-run breakfast or snack (or both!).

Four-time Olympic marathoner Flanagan may be retired from professional competition, but she’s still a busy coach for Bowerman track club, a mom, and co-author of three cookbooks with former teammate and friend Kopecki. Their latest, Rise and Run, had me hooked with its tips for creating morning rituals and weekly meal plans, alongside recipes chock-full of nutrients to get your day kick-started. These muffins are easy to make gluten-free (simply use certified gluten-free oats) and vegetarian.

Strawberry-Rhubarb Superhero Muffins

Ingredients

2 cups hazelnut flour*

1 1/2 cups rolled oats

1 tsp baking soda

1/2 tsp fine sea salt

3 eggs

1/3 cup maple syrup

4 Tbsp (1/2 stick) unsalted butter or 1/2 cup coconut oil, melted

1 tsp vanilla extract

1 1/2 cups chopped fresh strawberries

1 cup chopped rhubarb (about one stalk)

*you can substitute almond flour or almond meal if you prefer

Directions

Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.

In a large bowl, combine the hazelnut flour, oats, baking soda, salt, and nutmeg.

In a separate bowl, whisk together the eggs, maple syrup, melted butter, and vanilla. Add the wet ingredients to the dry ingredients and mix until just combined. Fold in the strawberries and rhubarb. The batter will be thick.

Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the centre of a muffin comes out clean. 30 to 35 minutes for large muffins or 25 minutes for mini muffins.  

Store leftover muffins in an airtight container in the fridge for up to one week, or in the freezer for up to three months. Reheat in the oven at 300 F (148 C) for 10 minutes or microwave on low power for 30 seconds.

Ten tips if you want to start running

Is there such a thing as too much information on running? If you wanted to start running tomorrow, what exactly do you need to know?

Not much!

We ran as children before we knew anything about technique or coaching. Running is basic instinct. It’s just a matter of wanting to run, and then acting on the desire. It’s a question of taking that first step. And then the next, and then one more.

One step after another. One step at a time.

My intent is to help you start moving the way you did as a child, not to teach you how to run. No animal in the wild is ever taught how to run and they’ve been doing it pretty well.

So did we humans, before we sat down on a chair and forgot to get up. Smartphones and computers are helping us evolve into not-so-smart-beings.

Here are ten things you should know if you want to start running.

1. Walk before you run: Do not get too bogged down by right or wrong form. Just get moving. There is no need to start running yet. Get comfortable with spending more time on your feet. Start with walking. If you already walk, add variations: for example, at five minute intervals, walk slightly faster for a minute. Repeat that a few times. I would suggest a month of walking before you start running. It’ll be a lot more natural by then.

2. Breathing: You wouldn’t hear a child complain of breathlessness when they are jumping around for hours unless they have medical conditions, but that is the very first complaint adults would come up with who pick up running later in life. It’s because we have taken this vital function of life for granted. Focus on breathing while you stand, sit or lie throughout the day. You need to become comfortable with deep breathing at rest and then it’ll come naturally to you when you run.

3. Form follows function: Studies have shown that when you think of your running form while running, it reduces your running efficiency. Muscles move your joints—get them to start working better through exercises and drills. Your running form will keep improving.

4. Rule of 10%: Even for walking you need to follow this rule where you increase time on your feet by 10% from week to week. If you are starting from scratch, walk 15-20 minutes; you can even take a break if you feel the need. Then a week later, add a couple more minutes. See how you feel. If it feels good, add a few more minutes. This rule would apply when you get started with running too.

5. Strength training: Most runners love to only run. If you want to stay as injury-free as you can be, and want to keep running for long, focus on strength training. You don’t need to go to the gym. Basic bodyweight exercises will do the job. Adding a little weight is even better. But remember that a good exercise is one that is done. So do them.

6. Water: It is almost hilarious when you see people running with big water bottles when all they are doing is 30 minutes or so. Keep your water bottles in your car or in a corner of the park. Have a sip or two every 10 minutes. That is more than enough. Carrying that water bottle actually messes up your running form and also causes neck and upper back pain you never had.

7. Food: For a long time, typical running wisdom focused on carbohydrates. They are important, but not as much as we used to think, and we don’t need it in large quantities. Cut down on your sugar, parathas, rotis or rice intake. Increase your fat and protein intake. A fistful of mixed dry-fruits and sprouts do a great job. Don’t fall for these seasonal diet fads that come along.

8. Supplements: I would suggest you get a baseline blood test done. Start on any vitamins only if there is a deficiency. Most supplements that are suggested in gym or in running groups are not needed.

9. Signing up for races: We all need goals to carry on with our journey but it’s different for everyone. My concern is that most beginner runners soon fall into a rat race and injure themselves. Sign up for races when you are ready for them and don’t sign up for too many of them in a year as they are a recipe for disaster. Don’t keep increasing your distances. First, become good at shorter distances.

10. Running for health: 30-40 minutes of running is ample for health. You do not ever have to run longer. Just that once the running bug bites you, you just want to do more and more.

Try these confidence-boosting running workouts

Everyone needs the occasional confidence boost. A workout that leaves you feeling accomplished and capable can do wonders for your entire running game, whether you’re a new runner still finding your way around the weird lingo and obsessive running memes or a seasoned athlete feeling a little sub-par this season.

After one of these confidence-boosters, you’ll be inspired to get out the door on those hard days, and when you end a running session sprawled in the grass gasping for breath and questioning your choices (hey, we’ve been there), you can reflect on the skills you know you have in your running toolbox.

These two workouts (great for newer runners) will help you become more familiar with your body and pace without focusing on data, and will leave you feeling stronger.

Fartlek circuit

Fartlek, a Swedish term meaning speed play and involves a continuous run while increasing and decreasing speed and intensity. If you’re a newer runner, start with one repeat of the circuit below, increasing to three rounds or more as you become more comfortable (or if you’re more experienced). Runners typically like their numbers: it can be hard to run without specific paces to aim for. Trust that the lack of distinct paces in this session is a good thing; it encourages you to explore how your body is feeling. and your workout will be a success, no matter what specific paces you end up running it at.

Warm up with 10 minutes easy running

3 minutes at medium pace, 3 minutes’ easy recovery

2 minutes faster, 2 minutes’ easy recovery

1 minute fastest, 1 minute easy recovery

Repeat 1-3 times, depending on experience and ability

Cool down with 10 minutes’ easy running

Downhill speedwork

It’s easy to get discouraged if you’re focused on increasing your speed and not seeing results. While most runners know hills can be a great all-over strengthener, we tend to neglect downhill workouts. Practicing your downhill running, with control, is a great way to get used to running at a faster pace with a quick turnover, and strengthens muscles you don’t target in your road or uphill sessions.

Find a route that has at least a one km downhill section, or set a treadmill to a 2% decline (bonus points if you hit the trails!). You can easily tweak this session to make it more challenging (longer) or you can keep it short and sweet. While you want to run quickly, stay in control to avoid injury.

Run 25-45 minutes easy, with the downhill section somewhere in the middle

Do 1-2 km of faster running mid-session on the downhill portion

Remember that this will work different muscles than you are used to, so don’t worry about speeding through the rest of your workout. Hydrate well, and make the day following your workout an easy one or a recovery day.

Ashton Kutcher is going to be running NYC Marathon

On November 6, actor, producer, and entrepreneur Ashton Kutcher will gain a new title: marathoner.

Kutcher, 44, will compete in the New York City Marathon, his first attempt at the distance.

“I’ve never run a marathon before. I’m terrified,” said Kutcher in a video interview.

Kutcher has just over 100 days before race day. To get ready, he’s following Peloton’s marathon training program and being coached by Peloton instructor and accomplished runner Becs Gentry.

Gentry, a 2:32 marathoner and Great Britain Olympic Trials Qualifier, shares her personal experiences to inspire and motivate runners. She is one of the trainers for Peloton’s 18-week marathon training program, which is accessible through the Peloton App. The program includes playlists, training tips and workouts such as audio-only outdoor running classes and strength classes. Peloton plans to share additional ways to follow Kutcher’s marathon training journey.

The 2022 New York City marathon marks the 51st running of the event. One of the World Marathon Majors, it is considered the largest marathon in the world, with more than 53,000 finishers in 2019. (The race was canceled in 2020, and there were only 25,000 finishers in 2021 due to COVID-19 restrictions.)

Given its notoriety, the race has attracted many famous people and personalities over the years including Katie Holmes, Ryan Reynolds, Will Ferrell and Sean Love Combs. Kutcher actually inspired Combs to complete the 2003 race where he finished in 4:14:54.

It all started when Kutcher and Combs went out for a casual run together. About halfway through, Combs started struggling and losing steam.

In a video interview Kutcher explained that “[Combs] was so upset over the fact he got skunked on this run, that year he decided to run the New York Marathon.” Combs raised over $2 million for the Children’s Hope Foundation, Daddy’s House Social Programs, and New York’s public school system.

Kutcher hopes to follow in Combs’s footsteps in November. Kutcher is running to raise awareness for the nonprofit Thorn, which he cofounded 10 years ago with then-wife Demi Moore.

After watching a documentary about child sex trafficking occurring in Cambodia and learning about the prevalence of the issue in the United States, the former couple was inspired to find a solution. Through Thorn they hope to fight against the exploitation of children by eliminating child sexual abuse from the internet.

Athing Mu Became the First American to Win the 800 at the World Championships

Athing Mu hasn’t lost an 800 in over two years, since February 2020. Today in Eugene, Oregon, the streak continued.

Mu’s 1:56.30 performance in the 800 meter final makes her the youngest woman to ever win both Olympic and World Championships gold.

“I’m thankful to be holding the momentum from Tokyo last summer,” she said. “But today was a rough day for me. I just wasn’t physically where I wanted to be.”

In the final 100 meters, Keely Hodgkinson of Great Britain came up on Mu on the inside. Mu was running on the outside of lane one, which gave Hodgkinson a clear window to sneak through and pass. But Mu wouldn’t let up. As soon as she sensed how close Hodgkinson was she cut back in to the middle of the lane to prevent the pass. Hodgkinson, who is also 20, finished in second in a time of 1:56.38, which is her second silver medal in two years; she also placed second in the Tokyo Olympic Games last summer.

When asked about the potential tactical error, Mu said, “I didn’t want to automatically go to the inside. I don’t really pay attention to where I’m at in the lane.” Mu’s background is as a sprinter, and they’re taught to run on the outside of lane one. A distance runner would never do that.

Mary Morra of Kenya finished third in 1:56.71, a personal best. The three women all improved on Mu’s season best time of 1:57.01, which was the previous world lead this year.

Even though she won the race, Mu said she didn’t feel that great out there. This entire year she’s been winning by small margins, as though she does just what it takes to win. Last year there were a number of times when she wasn’t afraid to run alone off the front of the pack. It’s true that her times last year were faster: She ran 1:55 twice in 2021.

“I’ve gone through so many changes, so many adjustments this year,” she said. “Not everybody sees it, but it was a lotjust being able to come out here. Winning means a lot to me because I know what I’ve been going through.”

Mu cites her support system and her faith as the main reason for her steadiness. Her boyfriend, Brandon Miller, also competed in the 800 this week at the World Championships.

Looking to the future, she said, “For now, I’m just trying to take it day by day, race by race.”

Will racing flats help you crush that PB?

Do you want the minimal, feather-light shoes, the carbon-plated ones, or the shoes with a little extra cushioning on race day? With the seemingly endless array of styles and recommendations out there, it can be hard to know what choice will bring you the best results, and experts say it hinges on a few factors.

If you were a young person in the 1970s, you may have worn racing flats as a casual shoe: the running boom during that decade made racing flats everyday wear. When Canadian legend Terry Fox attempted to run across Canada, he wore a very minimal Adidas Orien flat; the shoe subsequently became incredibly popular, and a re-release was rapidly sold out.

We spoke to Lethbridge-based coach, ultrarunner and race director Dean Johnson to gain some insight into your race-day choice of shoe.

“‘It depends’ is always a good start,” he says. The question simply doesn’t have a one-size-fits-all answer. “Before ‘super shoes’ (like the Nike Vaporfly), my opinion based on biomechanical researchers’ opinions was to wear the least amount of shoe possible. That refers to stack height (the amount of material between your foot and the ground) and weight,” Johnson adds.

“Up to 10K, most everyone can/should have some ‘fast’ shoes that they use for a serious tempo workout and races. They will have just enough padding to get you through the race. After the race, your feet will be a bit sore,” says Johnson. Racing flats are credited with encouraging less ground-contact time, creating a more economical, efficient stride. However, the elites who wear them are used to them; their foot muscles will have gained strength through practice.

Johnson also suggests taking your running habits into consideration for longer races. “For the half and full marathon, it really depends on your pace, feet and gait. A person with a quick cadence who is likely a mid-foot striker can use a thinner shoe. If you are a hard heel-striker, you are going to need some cushioning,” he says. “If your feet are strong (you walk barefoot a lot or have minimally structured shoes), you can get away with very little padding and support in a racing shoe.”

Johnson recommends wearing your race-day shoes during practice sessions to see what feels best, and adjusting as needed. “All this should be tested out in your training, especially those tune-up races and race-pace long runs. If your feet get too sore during the run, you will compensate, slow down, and suffer more than you need,” he says.

There may be no perfect shoe for everyone, but there will be a shoe that you’ll feel and run your fastest in. Keep in mind that racing flats will wear out sooner than your other, more firmly constructed shoes: they have less support and less cushioning so they break down faster. Make sure you visit a store that specializes in running, try on a wide variety of shoes, and have some awareness of your own running style.

World Athletics to introduce repechage round in track events for Paris 2024

Runners knocked out in the opening round of track events from 200 to 1500 meters at the 2024 Olympic Games in Paris will get another opportunity to continue in the competition after World Athletics announced they are to introduce a repechage round.

Under the new format approved by the World Athletics Council, athletes who do not qualify by place in round one heats, including the hurdles, will have a second chance to qualify for the semi-finals by participating in repechage heats.

The word repechage comes from the French verb "repêch", which literally means to "fish up again".

Idiomatically, it means "to get a second chance".

The repechage will replace the former system of athletes advancing through fastest times in addition to the top placings in the first-round heats.

These events will now have four rounds - round one, repechage round, semi-finals and the final, with schedules varying according to the specific nature of the event.

The new format means that every athlete competing in the events with a repechage round will have at least two races at Paris 2024.

As the 100m already has preliminary heats, before round one, the repechage will not be introduced in this event.

In addition, the repechage will not be introduced in distance events as the need for proper recovery between rounds makes the format impractical.

A number of sports already use the repechage system, including judo, rowing, taekwondo and wrestling.

But, unlike athletics where a runner could be knocked out in the first round and still go on to win gold thanks to the repechage, a competitor in these sports can win a bronze medal at best.

Cycling and rowing, however, use a similar system to the one athletics is proposing. 

"After consulting with our athletes and broadcasters, we believe this is an innovation which will make progression in these events more straightforward for athletes and will build anticipation for fans and broadcasters," World Athletics President Sebastian Coe said.

"The repechage rounds will give more exposure to our sport during the peak Olympic period and will be carefully scheduled to ensure that every event on our Olympic programme retains its share of the spotlight."

The final regulations of the format, including the timetable as well as system of advancement in each event, will be announced well in advance of the Olympic Games, World Athletics have promised.

Tobi Amusan, the accidental hurdler who became the world record-holder

The new world champion and world record-holder in the women’s 100m hurdles only got into hurdling through a quirk of fate.

Tobi Amusan started out as a sprinter and long jumper as a youngster in her native Nigeria.  

At 13, she turned up to compete in a local athletics meet, only to find that just one event remained on the programme: the hurdles.

Amusan’s coach encouraged her to enter. She ended up winning the race and the rest, as they say, is history.

The switch to the sprint hurdles paid off in sensational fashion on Sunday (24) when the 25-year-old Amusan smashed the world record, clocking 12.12 in the semi-finals at the World Athletics Championships Oregon22. She shaved 0.08 off the previous mark set by Kendra Harrison of the US in 2016.

Less than two hours later, Amusan came back for the final and ran another spectacular race to secure her first global gold medal and the first ever for Nigeria at a World Championships.

Amusan was clocked in 12.06, but the time won’t be recognized as a world record due to a tail wind of +2.5 m/s.

After fourth-place finishes at the 2019 World Championships in Doha and last year’s Tokyo Olympics, Amusan finally made it -- not just onto the podium, but to the top of the medal stand.

“I was the ‘almost girl,’” she said. “I got fourth, fourth, fourth. Now I finally did it.”

And with a world record for good measure.

“The goal was to come out and to win this gold,” Amusan said. “I just did it. Honestly, I believe in my abilities but I was not expecting a world record at these championships. You know, the goal is always just to execute well and get the win. So the world record is a bonus. I knew I had it in me but I could not believe it when I saw it on the screen after the semis. But it was just a matter of time.”

Looking back on how she made it here, Amusan said: “It has been a long journey.”

Born in the town of Ijebu Ode in the western Nigerian state of Ogun, Amusan gradually made the transition to hurdles as a teenager. 

She continued competing in sprints and long jump but managed to squeeze in one hurdles session a week. She put cones and tires on the track to jump over because there were no hurdles in her town. 

When she was replaced as a member of Nigeria’s 4x100m relay squad at the trials for the 2014 African Youth Games, she figured she had nothing to lose and entered the hurdles. She won that and went on to earn silver at the African Youth Games in Botswana.

Then followed a trip to Ethiopia in 2015, where she won African U20 gold, followed by a breakthrough victory at the All-African Games in Brazzaville, Congo.

“It was one of the biggest milestones of my career; winning that championship set me up for who I am today,” she said.

There was no looking back; she was now a full-time hurdler.

In 2016, Amusan received a scholarship to attend the University of Texas, El Paso, where hard training brought her personal best down from 13.10 to 12.83.

At UTEP, she worked with new coach Lacena Golding-Clarke, a three-time Olympian from Jamacia and the 2002 Commonwealth Games 100m hurdles champion. 

There were setbacks along the way, of course. At the U20 world championships in Bydgoszcz, Poland in 2016, Amusan struggled with her technique and finished in fifth place. She was so devastated that she thought about quitting the sport.

But she regrouped and, after reaching the semi-finals at the 2016 Rio Olympics, Amusan went unbeaten in the 2017 outdoor US collegiate season and won the NCAA title in a PB of 12.57.

She went into the 2017 world championships in London as the season’s fourth-fastest hurdler, but cramped up in the cold conditions and failed to make the final. 

“After London,” she said, “I learned that the fact that I was in the mix, knowing I was capable of doing stuff at this age – I was just 20 – and being ranked in the top eight makes me confident that when I get my technique right, my speed right, and get a bit stronger, I’ll be fine.”

Amusan turned pro at the end of that year and went on to win gold at the 2018 Commonwealth Games in Gold Coast, Australia, at the age of 20. She also triumphed at the African Championships later that year.

In 2019, she finished just 0.02 shy of a bronze in Doha. Last year, she came 0.45 from a medal at the delayed Tokyo Games.

“I don’t think there is a track and field event which can teach humility quite like the sprint hurdles,” Amusan said. “You can be the fastest in the field but one mistake can spell the end for your race. A hurdler should never go into any race with any level of complacency or arrogance. It teaches you to be humble.”

For now, at least, Amusan can afford to be a little less humble.

After all, she’s simply the fastest of all time and the best in the world. 

Not bad for someone who became a hurdler by chance. 

Ingebrigtsen wins first world title with 5000m gold in Oregon

Norway’s Jakob Ingebrigsten had an Olympic title, but he had never won a World Championships gold medal.

After being upset in the 1500m by Jake Wightman only a few days ago at the World Athletics Championships Oregon22, a world gold still eluded him.

If he wanted to end his drought, he was going to have to topple a star-studded field in the men’s 5000m that included the world record-holder, Uganda’s Joshua Cheptegei, who had earned gold over 10,000m earlier in the championships.

But Ingebrigtsen did exactly that, winging up the pace in the final kilometre to win in 13:09.24. Kenya’s Jacob Krop took silver in 13:09.98, while Uganda’s Oscar Chelimo earned bronze in 13:10.20, a season’s best.

Ingebrigtsen spent almost half the race towards the back of the pack and didn't make his move until after the field had covered two kilometres, going from 10th place into fifth. He remained near the front over the next few laps, then he moved into first with 600 metres left.

From then on, he never relinquished the lead. Ingebrigtsen led 11 men through the bell, less than a second spread among them. As the pack strung out and the finalists started to unleash their finishing kick, Ingebrigtsen held off all of them and extended his lead as he neared the line.

The Norwegian could even afford to take a couple of last looks behind him, before flashing a ‘No.1’ gesture to the fans on the homestretch.

“It feels amazing to win this gold,” said Ingebrigtsen. “This is already my fifth attempt to become a world champion outdoors and my third World Championships. So finally, I became the world champion.”

Cheptegei led through the first three laps, but by the halfway mark, he had dropped to eighth. Leading the pack was Kenya’s Nicholas Kipkorir Kimeli and Daniel Simiu Ebenyo, who often took turns at the front early on. In pursuit were Guatemala’s Luis Grijalva, Ingebrigsten and USA’s Grant Fisher.

Through 4000m, just 0.75 separated the top 12. Krop had taken the lead, but the race remained conservative, with no one looking to push the pace, setting the stage for the raucous bell lap.

Ingebrigtsen and Krop passed through the bell first, holding their positions the rest of the way. However, Chelimo was still in ninth, and Fisher was in third, only 0.11 behind the top two. Chelimo remained in eighth until the final 200 metres, where he moved into fifth, still trailing Fisher and Canada’s Mohammed Ahmed.

As the three men came around the curve, with the bronze still up for grabs, Fisher hit the inside rail, causing the American to drop behind. Chelimo took advantage, as did Grijalva, and both men moved ahead. Chelimo’s kick was too strong for either Grijalva or Ahmed to handle, as he edged both men by less than 0.25.

Grijalva finished fourth, achieving the best finish for his country in any event at the World Championships.

“It feels amazing. I have always run a PB in the races,” said Grijalva. “I almost won a medal, the first for Central America.”

Krop said he knew the race would be tactical, but he was ready for it.

“They just made me push on the last lap and attack,” said Krop. “In the end, it looked like everybody wanted to get to the podium. I had my position and when I kicked, I wanted to maintain the spot, but Jakob had a strong kick too.”

For Chelimo, the bronze finish comes after a few disappointing outings recently.

“I had some difficult times in the past years, I was happy last year to qualify in Tokyo, but then I came last so I had to ask why,” said Chelimo. “But my coach told me that I am a champion. He said, ‘forget about the past, just continue racing’.”

Meet the Deaf Ultra Racer Fueled By Music

Runner Tim Stones can't hear a starting gun, but absolutely loves the Chariots of Fire theme.

South African runner Tim Stones has been deaf since birth, and yet Stones learned to play the piano and sing in choir when he was a child. Today, with the help of hearing aids and a cochlear implant, he composes music and can play by ear. He has also completed 25 marathons and 25 ultras, all without being able to hear the starting gun, the crowds, or the runners around him.

That might seem to make for a bleak race, but Stones insists that it gives him room to hear his own thoughts, and that he runs to a never-ending stream of internal tunes. Here, Stones, 42, discusses how music became one of the greatest forces for good in his running life.

Why did you start running?

TS: I went for my first proper run at the age of 11 or 12, on the spur of the moment, initially to stamp the anger I felt through my feet. I was on my high school cross-country team. In 1999, when I was 20, I ran my first marathon, quickly followed by my first 100-kilometer race. Recently, I completed my 50th marathon or ultra race. Running has become my primary form of emotional release. It is how I process life, and make peace with it.

How do you experience your runs?

TS: I run without my hearing devices on, as I find the cacophony of sounds overwhelming when I am feeling the rhythm of my feet. Silence helps me keep my rhythm and find my pace. As my vision is also compromised [Stones’s vision deteriorated in recent years to the point that he can’t drive], I have to focus intensely on the actual act of running, to avoid obstructions and potential mishaps the best I can.

Are there differences in the way you compete?

TS: I cannot hear the gun, so usually the starter holds a flag or drops an arm, and off I go. It’s not ideal, and in shorter distances it is a definite disadvantage. But in longer races my deafness can be an advantage in a way, as I am not distracted by noise. Deafness forces me into myself. I am especially fond of multiday circuit racing: I have competed in events ranging from 24 hours through to 10 days. A highlight was breaking the South African age-group record for the latter, with 886 kilometers in 2017.

What can you hear with and without your hearing aids?

TS: When I was 5 years old, I received my first pair of hearing aids and learned to read and to speak clearly with my voice. Over the years my hearing has further deteriorated. I received a cochlear implant for my left ear and wear a super-power hearing aid in my other ear. Without them, I hear nothing in my left ear, and in my right ear I can pick up some sound, but rely on lip-reading to communicate. With my devices on, I can pick up a wide range of sounds, but still need to see someone’s face for speech.

How does that impact your musical experience?

TS: I cannot grasp music without my devices on. But it may surprise readers to know that there are many deaf and deaf-blind musicians who have found ways to feel the music and understand rhythm despite having no hearing at all. Some, like Beethoven, even composed songs. With the cochlear implant, music sounds a bit different, clearer, to me. The best part has been being able to hear the actual lyrics to songs for the first time. I was shocked to discover I had been singing completely alternative lyrics to my favorite songs since childhood!

When did you develop your passion for music?

TS: I was introduced to music at the age of 6, starting piano lessons soon after acquiring my first pair of hearing aids. My mom hoped that by learning to understand the rhythm of music I would be able to grasp the nuances of speech more quickly. Now I play piano and sing. Being able to enjoy music with my sons is food for the soul.

 How has your musical life impacted your running?

TS: Music plays a cru­cial part in my running journey. Even though I can’t hear or listen to music when I run, I hear music within. When I find myself getting tired, especially in the longer ultras, I find I can push through by thinking of a song that speaks to me in that moment, and I sing it, sometimes silently, sometimes out loud. It gets me back into a rhythm, and my feet respond to the sustained beat. More broadly, music helps me navigate the myriad experiences of a complex life. Running does exactly the same.

 Are there certain songs you come back to again and again?

TS: My heart goes into overdrive whenever I hear “Chariots of Fire.” Sometimes I ask my sons to play it just before I go out for a longer training run. It gets me into the groove like nothing else can. I am also a huge fan of ’60s music. Mostly, though, I opt for songs of faith that uplift and inspire me to keep on keeping on.

You Might Be Surprised By All the Major Health Benefits of Chia Seeds

These seeds might be tiny but they pack a mighty dose of nutrients.

You might remember the television commercials hawking a fuzzy green clay pet to the catchy tune of ch-ch-ch-chia! What caused the terracotta puppy to sprout green? A sloppy paste of wet chia seeds. Very few of us at the time considered the seeds something that could add a nutritional boost to our diets, and instead, just something that made a novelty product fun to see. But now these tiny chia seeds have reached superfood status, as they pack a serious nutritional punch. And, in this case, one that is not overhyped. 

Read on to find out about chia seeds’ benefits and why you would be wise to sprinkle more into your life. 

Chia Seeds’ Origin

Chia is a small, subtlety flavored seed that comes from an annual herbaceous plant, Salvia hispanica L., a member of the mint family native to Mexico and Central America. Once a food prized by the ancient Aztec armies, chia was cultivated by Mesopotamian cultures, but then essentially disappeared for centuries until the middle of the 20th century, when it was ‘rediscovered.’ 

The Health Benefits of Chia Seeds

Don’t let their small stature fool you: chia seeds have a large nutritional impact. In fact, a 1-ounce serving (about 2 1/2 tablespoons) of chia seeds contains: 

138 calories

5 g protein

9 g fat

1 g saturated fat

5 g omega-3 fat

12 g carbs

10 g fiber

“Chia seeds are a convenient and nutrient-dense food that can help runners meet their nutritional needs,” says Dana Norris, M.S., R.D., C.S.S.D, dietitian of Eleat Sports Nutrition. “That’s because they provide protein, omega-3 fatty acids, fiber, and many other nutrients like magnesium, calcium, phosphorus, and potassium.” 

Here, what you’ll gain from eating chia seeds:

1. Mega-healthy fat

Some people still consider high-fat foods like chia as the enemy, but they’re our allies in health when they possess the right types of fat. Only about 11% of the fat present in chia seed is saturated, with the rest being health-benefiting monounsaturated and polyunsaturated. 

In the case of chia, the most notable polyunsaturated fat is alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is deemed essential and therefore must be obtained from the diet. An analysis of data from 41 studies that was published in the journal BMJ linked a high intake of alpha-linolenic acid to a 10% lower risk of all-cause mortality, an 8% lower risk of death from cardiovascular disease and an 11% reduced risk of death from coronary heart disease, compared with lower consumption levels. 

Other research has also suggested that this plant-based omega-3 fat can be protective against developing heart disease. Mechanisms aren’t yet fully known, but it might be that this fat helps lower inflammation in the body. 

The omega-3 content of chia could also be one reason why some research suggests that consuming it daily could help drive down blood pressure numbers. But this benefit has only been demonstrated in those with existing hypertension and may not occur in healthy runners who don’t have troubling blood pressure levels.

Also beneficial: Chia seeds provide a 3-to-1 ratio of omega-3 to omega-6 fatty acid. “The standard American diet tends to be much higher in omega-6s than omega-3s, which can increase inflammation,” notes Norris. “So eating these seeds is a great way to consume more omega-3s and help improve this fat ratio in your diet.” 

2. Filling fiber

A mere tablespoon serving of chia seeds delivers about 4 grams of fiber. That is significant considering that many people struggle to reach their daily quota—men typically require about 38 grams of fiber, while women should aim for 25 grams. “So a daily serving or two of chia can make it a lot easier for runners to get enough fiber for better health,” Norris says. 

The findings of a study published in the journal The Lancet suggests that high-fiber eaters (those who consume at least 25 grams a day) have a 15% to 30% lower risk of heart attack, stroke, type 2 diabetes, colorectal cancer, and cardiovascular-related death compared to people who eat much less fiber. 

“Dietary fiber helps to regulate the digestive system, feeds the good bacteria in the gut, promotes satiety (the feeling of fullness), positively impacts cholesterol levels, and helps manage energy levels throughout the day,” Norris tells Runners World. 

A good portion of the fiber in chia hails from the soluble form of this carbohydrate. When exposed to liquids in your digestive tract, this soluble fiber forms a gelatinous coating that can slow down the digestion of your meals and snacks. There are a few benefits of this: For starters, this helps bulk up your stool and guard against constipation and diarrhea. It can also help you better manage blood sugar levels, which can make your energy more stable and lower the risk for certain metabolic conditions, like type 2 diabetes. 

Slower digestion may also improve satiety to help with overall calorie intake regulation. In the best-selling book Born to Run, author Christopher McDougall reported that the Tarahumara indigenous group in Mexico, who are known for their world-class running endurance, often consume a chia drink before endless runs to help quell hunger. Just keep in mind, it’s probably not a good idea not to experiment with consuming chia before an important run in case this fiber causes you gastro problems. 

3. Bone-building micronutrients

With about 15% of the daily need for calcium in a 2-tablespoon serving, chia seeds are a viable non-dairy source of calcium. “Chia seeds can be a helpful way for athletes to increase their calcium intake, especially if they do not consume dairy products,” says Norris. She adds that magnesium and phosphorus are two other micronutrients in chia that also work to improve bone health. 

Additionally, you get iron in chia seeds, a mineral necessary for helping transport oxygen to your working muscles, and, in turn, something that is vital for maintaining peak performance. Though the form of iron in chia and other plant-based foods is not as well absorbed as that in meats, you can help partially remedy this by consuming the seeds with a source of vitamin C, such as berries, which improves absorption rates. 

There is also a healthy amount of manganese in chia, which the National Institutes of Health says is involved in protein and carbohydrate metabolism and proper immune system functioning. 

4. Disease-fighting antioxidants

Nutrition analysis has revealed that chia seeds deliver a range of useful antioxidants including caffeic acid, rosmarinic acid, myricetin, and quercetin. Antioxidants are compounds that roam the body looking for cell-damaging free radicals to knock out. And in doing so, are thought to help reduce the risk for a number of chronic diseases, including cancer. But we don’t yet have any data to link specific antioxidants in chia seeds with disease prevention. 

But there’s still an important benefit to these chia-backed compounds. “The antioxidants in chia seeds benefit muscle recovery as they help reduce inflammation in the body, which can be caused by strenuous exercise,” adds Norris. 

5. A surprising amount of protein

As more people pivot to plant-based proteins, it’s helpful to know that chia seeds are a fairly good source. You get about 2 to 3 grams in each tablespoon. That makes them more protein-dense than most nuts, including almonds. In fact, a study in the Journal of Agricultural and Food Chemistry determined that chia seeds supply a healthy balance of essential amino acids making them helpful in muscle recovery and muscle building for athletes. 

Just know that other plant foods like tofu, beans, and tempeh still make it easier to meet overall protein needs if following a meat- and dairy-free diet, considering they contain a higher total amount of macronutrient. 

How to Eat More Chia Seeds

Chia seeds come in both black and off-white, but there is little flavor difference and no proven major nutritional advantages of choosing one over the other. Unlike flax, chia does not need to be ground for its nutrients to be properly absorbed in your body.

Eating more chia can be as simple as sprinkling it over your oatmeal, yogurt, cottage cheese, steamed or roasted vegetables, and fruit salads. Norris points out that you can also blend them into your smoothies for a nutritional boost and incorporate them into homemade energy bars and balls. 

The high amount of soluble fiber in chia forms a gel when mixed with water—a quirk that you can take advantage of to create better-for-you puddings and jams. For instance, for a nutritious chocolate pudding blend together 1/2 cup milk, 1/2 cup plain yogurt, 1 tablespoon cocoa powder, 1 teaspoon honey, 1 teaspoon vanilla extract and 1/2 teaspoon cinnamon. Pour into a jar and stir in 3 tablespoons chia seed. Seal shut and chill until thickened, about 2 hours. Or make a thirst-quenching, hydrating chia fresca by stirring together 1 cup water, 2 teaspoons chia seeds, juice of 1/2 lemon or lime and 2 teaspoons honey or agave syrup. Let sit for a few moments to thicken slightly.

The same gelling quality lets you create a substitute for eggs for baking. For each egg called for in a recipe, mix 1 tablespoon chia seeds with 3 tablespoons water and let sit for about 10 minutes, or until a goopy texture has formed. You can then use this to create a binding effect in a recipe much as an egg would.

Made by finely grinding up whole chia seeds, you can also add chia powder to baked goods like muffins and cookies, as well as the batter for your Sunday pancakes. Use it instead of breadcrumbs in recipes such as meatloaf or stir it into a pot of simmering oats. 

Here’s How the U.S.’s 5,000-Meter World Finalists Handle Excessive Heat on Race Day

Racing in hot weather can be daunting. Utilize these pro tips from Elise Cranny, Karissa Schweizer, and Emily Infeld to better prepare yourself for the next scorcher.

If you’ve ever raced in the summer, then you know how difficult it is to be underneath the beating sun for too long. Heat stroke, sunburn, and dehydration are legitimate dangers from overexposure. But maybe you signed up for a race that starts in the middle of a summer day. Maybe you’re running a destination marathon in a hotter climate. Perhaps you’re even attempting an ultramarathon, like Badwater 135, which takes place in Death Valley. You want to race, but you also want to be safe.

Professional runners sympathize. On July 20 at the World Athletics Championships in Eugene, Oregon, the women’s 5,000 meters took to the track for their preliminary races in searing 90-degree heat.

Yet despite the scalding temperatures, Elise Cranny, Karissa Schweizer, and Emily Infeld of the U.S. all qualified for the 5,000-meter final without any problems from the temperature. Schweizer and Infeld even ran season bests. Here are their tips for handling the heat so next time you’re faced with a race on hot day, you can be prepared.

Gradually adapt to hotter temperatures

Before the prelim, Infeld hadn’t run much in hot weather. She trains part-time in Flagstaff, Arizona, whose average summer high hover around 80 degrees, and has spent the last few months in Eugene, which hadn’t experienced 90-degree days yet. 

“We were trying as best we could to go at the hottest part of the day, which is around 4 to 6, to do workouts,” said Infeld. “Some days that was 80 degrees, some days that was 60. So, I was trying to do sauna, and do things that I could to prepare in case it was hot.” 

Infeld owns a portable sauna tent that goes up to 140 degrees. She would go for a run, and if it wasn’t hot enough for her body to learn to adapt, she’d hydrate well and sit in the sauna for 20 minutes to simulate heat training. A review published in Frontiers looked at numerous studies that confirmed that passive heat acclimation strategies, such as sauna, have a measurable effect on athletic performance and heat tolerance. If you don’t have access to a sauna, a study from Temperature recommends overdressing to simulate hotter temperatures, though admits this method isn’t as effective.

Infeld’s preparations paid off with a season best time of 15:00.98 and a time qualifier for the 5,000-meter final. 

Stay as cool as possible before racing

Schweizer already had one race under her belt before the 5,000-meter prelims —the championship 10,000 when she placed ninth in a personal best of 30:18.05. Because the weather was temperate for the 10,000, Schweizer found the heat during the 5,000 jarring. 

Not only does Schweizer train to adapt to the heat—such as working out in the Salt Lake City, Utah sun during altitude camp with the Bowerman Track Club or using a sauna like Infeld—but she also takes precautions before race to stay cool. 

She spends much of her pre-race time in the shade, wears an ice vest to warm up, and even stuffs ice in her uniform on the starting line: “It was to the point where I had chills, so I was pretty cold going into the race.”

While utilizing shade and ice may sound like too simple of a solution, it’s actually very effective. The same Temperature study previously mentioned reveals that pre-cooling your body optimizes endurance performance and mitigates the effects of heat strain during extreme temperatures. Some techniques mentioned include ice baths, ice vests, cold towels, and drinking very cold drinks or frozen beverages (called “ice-slurries” in the text) before the race. The study recommends trying out a few techniques to see what works best for you on race day. 

Wear sunglasses to prevent extra strain

Cranny credits her races last year at the Olympic Trials and Olympics as practice for racing in the heat, and also has similar pre-race cooling procedures as her teammate, Schweizer. But Cranny also found that wearing sunglasses during races makes a huge difference. 

According to Cranny, many of the Bowerman Track Club athletes wear sunglasses in practice. But until the USATF Championships in June, she had never worn them in a race before. Shalane Flanagan, who coaches the club alongside Jerry Schumacher, highly recommended it, telling Cranny that it prevents squinting in direct sunlight, which relaxes the face. By relaxing her face, Cranny felt she prevented other parts of her body from tensing up, such as her shoulders.

Expect to see Cranny, Schweizer, and Infeld all wear sunglasses for Friday’s final like they did in the prelims, in addition to using pre-cooling techniques. They’ll fight for medals against key competitors like double Olympic champion Sifan Hassan, world 10,000-meter champions Letesenbet Gidey, and world 1500-meter silver medalist Gudaf Tsegay on Saturday, July 23.

Schweizer is ready to put herself in the race, no matter the conditions or pace: “I feel like at a U.S. level, I’m pretty good at running with that confidence. But going into a world level, there’s a lot of really big names and a lot of them have run some pretty crazy times. So I think it’s hard sometimes to really trust yourself and trust your fitness but I know I can hang with the best of them.”

Cranny will focus on staying mentally tough, as Schumacher advised her and Schweizer that a 15-minute 5,000 might feel like a 14:30 effort in the heat. “You kind of just have to prepare yourself… If you panic 6 laps in cause it feels horrible, even if you’re not running a PR pace… being prepared for that and talking yourself through it is a big part.”

Infeld caught COVID-19 at the USATF Championships but isn’t letting that or the temperatures hold her back: “I always want to compete against the best and see where that lands me,” she said immediately post-race, before knowing she qualified on time. “Today it was sixth in that heat, but I hope that’s enough to get in the final and mix it up with the women out there.”

New athletics series to be launched in US to boost sport's popularity before Los Angeles 2028

A new circuit of athletics meetings designed to help popularise the sport in the build-up to the 2028 Olympic Games in Los Angeles is set to be launched next year in the United States.

The series has been revealed by Max Siegel, the chief executive of USA Track & Field (USATF), with the aim of making athletics the country’s fifth-most-followed sport by the time of Los Angeles 2028.

The plan has been backed by World Athletics, who under its President Sebastian Coe, have long had the aim of making the sport more popular in the US and have joined forces with USATF on a series of initiatives called "Project America".

"Whether you think we're crazy or not, it gives us something to shoot for in terms of how they measure where track and field is in the ecosystem," Siegel told the Los Angeles Times.

The US has long been the sport’s most successful country when it comes to winning medals at the Olympic Games and World Championships, but its athletes' excellence has always outstripped the interest of the American public.

A World Athletics-contracted Nielsen study from 2019 found that track and field was the eighth-most-followed US sport, with 37 per cent of slightly more than 1,000 respondents indicating they were interested in it.

To move into the top five behind football on 66 per cent, baseball 56 per cent, basketball 55 per cent and soccer 47 per cent, track and field would need to surpass swimming, tennis and motor racing.

Coe believes that what gives athletics a great platform in the US is the fact that, according to their figures, there are already 50 million Americans who identify as recreational runners.

"The challenge is to form that really clear connect with what they are doing - particularly those recreational runners - and believing they are part of that track and field landscape," Coe said.

Besides California, Florida and Texas are among states identified as possible host venues for the new series.

Siegel plans to "take pre-existing events with built-in fanbases and create a 'festival-type atmosphere' around them, perhaps including a road race, to tap into its largest possible audience of casual runners."

He hopes that the current World Athletics Championships being staged in Eugene in Oregon, the first time the event has been held in the US, will help provide a launchpad for the new USATF series.

American broadcaster NBC is showing 12.5 hours from the World Championships on its main feed, including a first-ever prime-time window - four more hours than it has devoted to a previous world championship since the 2007 event in Osaka.

Among those publicly backing the new circuit is Allyson Felix, America’s seven-time Olympic and 13-time World Championship gold medallist. 

"I guess it’s been a long time coming," she said.

"I know that we’re really proud to host the World [Championships].

"We’re really excited you all get to see what we’ve seen and come to Hayward and experience the Hayward magic.

"I know in my career, I’ve always been a little envious of that athlete in the home country, that applause.

"I’m just really excited for all the US athletes to be able to get that experience.

"I hope that hosting events in the U.S. will bring in new fans, that people will understand the sport and be drawn to it.

"I hope that having the Olympics in Los Angeles coming up will bring a new wave of fans.

"So just really, we got to get out there and really keep kids engaged and enjoying the sport.

"I hope that having events in the US is one way."

Tsegay wins women’s 5000m world title after dramatic last lap

It was a 5000m race that came down to the final 100m, Ethiopia’s Gudaf Tsegay using her 1500m speed to prevail in a thrilling sprint finish and gain her first global outdoor gold on the penultimate day of the World Athletics Championships Oregon22.

The world indoor 1500m record-holder, who claimed the indoor title in that discipline in Belgrade in March, returned to the track five days after claiming 1500m silver behind Kenya’s Faith Kipyegon at Hayward Field and she had the 5000m title as her target. After a tactical test, she achieved her aim, clocking 14:46.29 as little more than a second separated the top three. Kenya’s 2018 world U20 winner Beatrice Chebet was right behind her, securing silver in 14:46.75, while Ethiopia’s Dawit Seyaum got bronze in 14:47.36.

Three years after placing runner-up to her compatriot Hellen Obiri – the two-time world 5000m champion who focused on the 10,000m in Oregon – Margaret Kipkemboi finished fourth in 14:47.71 and Ethiopia’s recently-crowned 10,000m champion, Letesenbet Gidey, was fifth in 14:47.98, one place ahead of Netherlands’ double Olympic champion Sifan Hassan in 14:48.12.

“The hard times were at the Olympics in Tokyo, because I was injured there” said Tsegay, who still managed to race for 1500m bronze at last year’s Games. “Not today.”

With a final 1500m of 4:14.59 and a last lap of 59.95, the 25-year-old pulled away from Chebet and Seyaum down the home straight, executing her plan.

“I have been training well for 1500m and this helps sprint on the home stretch,” added Tsegay, who claimed her 2014 world U20 1500m silver in Eugene. “I know that Sifan is a top athlete and she is also a 1500m runner, so she has the speed. When she came in front, I sped up even more and won the medal.”

It was that attack from Hassan at the bell that launched Tsegay into action. Always near the front, Tsegay led through the first 1000m in 3:14.21 ahead of Kazakhstan’s Caroline Chepkoech Kipkirui, Seyaum and Gidey. Gidey and Tsegay continued to take turns at the front and Tsegay was to the fore as 3000m was reached in 9:02.79. The world 10,000m champion was a stride ahead with four laps to go as she and Tsegay continued to control the race, with Chebet right behind them.

Glancing over her shoulder with three laps remaining, Tsegay led the 10-strong group and Gidey moved ahead along the back straight. One lap later, Tsegay kicked ahead, but not by enough to shake off her rivals. With her eyes on the big screen, she could see Hassan move from seventh to fifth, and by the time they reached the bell the Olympic champion was on her shoulder.

The race was down to a six-strong battle for the medals. With Tsegay in front, Hassan moved ahead of Gidey as they ran down the back straight for the final time, taking the inside line to challenge Tsegay on the bend. Chebet was running wide, but holding her place. As they left the curve, Hassan no longer seemed the biggest threat, with Chebet providing the challenge. But no one could match Tsegay’s finishing speed and she strode ahead down the home straight, on her way to victory. Chebet held on for silver, as Seyaum came through for bronze.

“It was a matter of tactics,” said Chebet, whose CV includes the 2019 world U20 cross country title as well as her 2018 world U20 track win. “I was well positioned.

“Although I am young, I've run many races with elite athletes at the Diamond League. They are not new to me. This medal will make a good difference for me.”

For Seyaum, the bronze medal was welcome after years of injuries. “I hoped to get a place on the podium,” she said. “I hoped and expected to become a medallist in this event. For five years, I was having injuries, so this result is very special for me.”

And Hassan, who finished fourth in the 10,000m seven days earlier, explained how she was happy to be back on the international stage. “I started to train like two months ago and today, I did my best and I gave everything,” she said. “For me, it is important if I give everything and race smart, it does not matter what the position is.

“I think I really overworked last year, so I wanted to have a break mentally, because athletics is not only about running but also about motivation. I took an almost seven-month break. I am happy to be back, and I will try for more golds next year.”

Sebastian Coe hopes current athletes break 1980s records

Sebastian Coe wants the current generation of athletes to finally take down world records from the 1980s which he concedes “may not be the safest on the book”.

The issue has become a major talking point in Eugene after Shericka Jackson ran a stunning 21.45sec to win world 200m gold, a time that put her second on the all-time list behind Florence Griffith Joyner. The controversial American, who also broke the 100m record in an era when drugs testing was sporadic, died in 1998.

A number of other records in women’s sport have remained untouched since the 80s including the 400m, 800m, high jump, long jump, discus and shot put. They were all set by athletes from countries in the then eastern bloc.

“Legally, they are the existing records,” said the World Athletics president. “Legally, there’s nothing you can do or say beyond the evidence of a positive test. But this was my era so I have to accept it was a time when testing was a bit sporadic. We know it was a different era. There are records there that you look at and go, there’s nothing legally we can do about them but they may not be the safest records on the book.”

Lord Coe said it was impossible to strike the old records, but suggested the advent of super spikes and faster tracks could see more of them broken in the coming years. “I would prefer that there is an organic change through the Shericka Jacksons, who are now being tested regularly,” he added. “We have the Athletics Integrity Unit, we have their own national anti-doping agency that is now working far better than it was when I came into office, you’ve got agencies around the world.”

Asked to compare the modern era with the 80s, Coe added: “It’s a different world. I was part of that world so I’m not saying I was significantly different to anyone else there – well, I wasn’t a cheat. But the reality is there is very little legally you can do and I think we have to be realistic about it.

“There’s nothing that I’m in a position to do to rewrite the record books but I’m open about it – some of these records are not safe records.”

However, Coe, who himself set an 800m world record in 1981 that remained unbroken until 1997, admitted he felt some sympathy for those stuck behind the iron curtain who were forced to dope by their governments. “When you look at athletes that had to come through that system, you have more sympathy than you do for the athletes who chose, of their own volition in liberal democracies, to do it,” the double Olympic champion added.

Abby Steiner Delivers a Solid Debut at the World Championships

Last night in Eugene, Oregon, Abby Steiner placed fifth in the world in the 200 meters, with a time of 22.26. She was the top American. Her 21.77 at U.S. championships a few weeks ago was the second-fastest time in the world this year coming into the World Championships. She’s the sixth fastest American ever in the event. 

“It was just such a great learning experience,” she said. “I got to compete against some of the people I have looked up to for so long in this sport.”

Nearly every time she’s raced a 200 so far this year (and she’s been in a lot of races), Steiner is clearly in the front. She usually gets out of the blocks well and comes off the turn leading. This was the first time this year the lanes around her were filled by women who are just as fast as her, or faster. 

The 200m Final at the World Athletics Championships

Jamaica’s Shericka Jackson won the race in 21.45, a championship record. She’s the second fastest woman ever in the event after Florence Griffth-Joyner, who ran 21.34 in 1988. Shelly-Ann Fraser-Pryce, also of Jamaica, finished second in 21.81, after winning the 100 meters a few days ago. Great Britain’s Dina Asher-Smith finished third in 22.02, after setting a national record in the 100 final a few days ago, where she finished fourth. 

The very American crowd in Hayward Field had their eyes on Steiner. Nobody really knows anything about her; her Instagram page doesn’t provide anything substantial about her—other than the fact that she’s very, very fast. But we already knew that. 

Sports have always been a huge part of her life; Steiner even played soccer at Kentucky in addition to running track when she first got to college. Her degree is in exercise science, and if she weren’t a track athlete, she’d want to be a physical therapist. She’s passionate about the mechanical, physiological lens of running, even though she has unconventional form. She has a dramatic left arm swing that makes her form recognizable from across the stadium. 

What the Future Holds for Abby Steiner

Steiner has deferred an acceptance into a Masters program in physical therapy for the foreseeable future while she does pro running full time. “It’s been a dream of mine for a very long time,” she said. “I want to give back the way those people gave back to me. As an athlete I know that injury is inevitable.” She pulled her ACL playing soccer in high school, and that was a pivotal moment for her: Sports are all she knows, and what she loves was momentarily taken away from her. 

Beyond sports, she’s “really into crossword puzzles right now.” I double-taxed and told her she can’t be serious and she laughed. “I also do jigsaw puzzles,” she said. Strenuous hobbies are not for her, as her career is already strenuous and she wants to take the time to decompress and chill out very seriously. She said she spends a good amount of time alone and is trying to read 25 books this year. She’s already 14 deep, and currently reading The Invitation by Lucy Foley. 

She’s also interested in bringing fashion to track and field. She signed with Puma this week and the new Puma uniform only has one shoulder. “I love that fashion is coming back into track and field. Bold uniforms, bold hairstyles, makeup, I love it,” she said. “I honestly feel like when I look good I run good. I feel like my confidence exudes itself on the track.” During our interview, her entire outfit was the same color blue and she had matching blue nails—a nod to her alma mater, the University of Kentucky, where she just graduated but plans to continue living and training. 

Steiner really likes and trusts her college coach and doesn’t want to part with him. “My coach is one of the main reasons I’m in this position. He completely developed me from freshman year until now.” Lexington is also not far from her hometown of Columbus, Ohio, which is where her family lives. 

Steiner was fifth in the world, but she’s just turned 22. Fraser-Pryce is 35. Jackson is 28. Steiner’s got time. We’ll be hearing her name for a while. 

3 Ways to Be a Better Marathoner, From the Fourth-Place Finisher at Worlds

Cam Levins took two minutes off his own Canadian record. He has thoughts

At the Tokyo Olympics last year, Cam Levins had a rough time of it. He finished in 72nd place—out of 76—in 2:28:43. 

Fast forward to July 17 in Eugene, Oregon, and Levins had a vastly different result at the World Championships marathon: fourth in 2:07:09, breaking his own Canadian record from 2018. 

“I would only have been happier if I was one place higher,” Levins, 33, said in the moments immediately after the race. “But it was the best race of my life. I couldn’t be disappointed with it.” 

It wasn’t by accident. Levins, who lives in Portland, Oregon, came away from his Tokyo experience, determined to overhaul his approach. 

“I needed to be better in every way, across the board,” he said. “I changed myself completely as an athlete last year to this year. Training harder and better in every conceivable way.”

A few hours after his race, Levins stood outside Hayward Field and explained his transformation to Runner’s World, while jubilant Canadian track fans stood by to listen, take photos, and congratulate him. 

How did Levins do it? And what can runners who aren’t in the elite ranks take from his lessons? He shared three tips. 

Take an objective look at training

Levins broke the longstanding Canadian record when he debuted in 2018, running 2:09:25. Then he had a series of sub-par races over the next three years. 

After Tokyo, Levins decided he needed to return to his high-mileage ways. (When he was an undergraduate at Southern Utah University, where he was a two-time NCAA champion, he was notorious for putting in 150–160 miles per week.) 

For this marathon, he got up to 170 miles per week in March and held it for several weeks, sometimes working out twice per day. (About once every three weeks, he’d do 5 x 2,000 meters in the morning, and 20 x 400 meters in the evening.) 

The point isn’t that Levins runs high mileage and everyone else should, too. Keira D’Amato, the American record holder in the marathon, rarely breaks 100 miles per week. 

Levins’s lesson is about channeling frustration into change. Last summer, “I think I was really disappointed in myself,” he said. “I think it's important to just take a look at your training and kind of think, ‘What am I missing?’” 

Don’t neglect strength 

Levins was getting injured frequently, and he struggled late in marathons. Since Tokyo, he has been religious about his strength training, which allows him to maintain his epic volume and finish strong in races. 

“I think it makes such a huge difference late in the marathon,” he said. “It's not like you've been breathing that hard. It’s your body. You’re so worn out from running that much.” 

His routine consists of four parts—single-leg exercises, mobility work, core strengthening, and deadlifts, and he does it with the help of David McHenry, a strength coach in Portland.

“Of everything I’ve done, that's been the single most important change that I’ve made,” Levins said. 

Marathoners need speed, too

Levins trained his track speed during the marathon build. He ran 27:53 for 10,000 meters on the track in April, and occasionally, he incorporated elements of mile speed into his workouts, he said. 

He’d do repeats as short as 200 meters and short, 30-second hill repeats, as a way of “recruiting different muscle fibers,” he said. Like strength training, it’s easy to neglect amid the long runs and marathon pace work.

It paid off: In Eugene, Levins ran his final kilometer in 3:01 and outlasted Kenyan great Geoffrey Kamworor for fourth place.

SF Marathon week brings runs and new inclusive races

On Friday thousands came to pick up their race bags at Fort Mason's Festival Pavillion.

"San Francisco is special there are a lot of uphills so I think it will be a super challenge," said Pedro Morando, who came from Mexico.

"Just glad to be back in full force on our 45th anniversary," said Christiian Abrahamsen, one of the SF Marathon organizers, "People are able to travel again or more willing to travel again so that has definitely bumped the numbers up."

New this year, the marathon will be the first in California to have male, female and non-binary gender categories.

"Just giving everybody a chance regardless of what you affiliate yourself as, just knowing it's a safe place to be and we're happy and excited to have you there," said Eileen Nichols, a San Francisco resident who plans to run.

Also, exciting for young runners, is a new 1k Family lollipop run.

"I think it's great to get the kids involved. I think physical fitness is very important," said Sharon Chang, a San Francisco mom who was registered with her husband and four-year-old daughter.

The marathon is also partnering this year with sponsor Degree to include a special team of runners with disabilities.

"I was diagnosed in 3rd grade with a degenerative eye condition...I lost my sight at 30," said Michael Zampella of Philadelphia.

Zampella is on a team with a woman from Houston who has multiple sclerosis. They plan to finish their first marathons on Sunday.

"We work so hard just to do basic things so to do something extra like a marathon is crazy difficult but so worth it," said Sagirah Ahmed Norris of Houston who struggled with MS.

Vendors say they're glad to be back. They say they have missed the marathon events which often brings new business, but they say running has become more popular than ever.

"There were more and more runners because people weren't going to gyms, so running sale shoes are booming during the pandemic," said John Zilly, co-founder of Vimazi, which was started in 2019 making special running shoes.

Some people say with the pandemic still not over, they don't want to run the risk of catching Covid. Some say they'll be bringing a mask to the starting line.

"I am a little bit worried about COVID still," said Maricar Montano, an SF Marathon pacer who came from Hong Kong to run.

"It's going to be about thirty minutes of just standing around in a big crowd," said Montano, who says she'll likely remove the mask once she starts running and the crowd thins out.

Masks are not required on the course this year.

The marathon starts at 5:30 a.m. Sunday and residents are advised to watch for road closures.