Running News Daily

3D-printed outsole helps spread seeds on runs

With the aim of promoting biodiversity in urban areas, a product designer has created a 3D-printed outsole inspired by Velcro and bison hooves that lets runners pick up and spread wild seeds while racking up kilometres.

The outsole, a chunky synthetic slip-on covered in hundreds of flexible, soft hooks, is the creation of Kiki Grammatopolous, who created the project—which she calls Rewild the Run—as a graduate student at Central Sainte Martins in London.“I took the idea of Velcro, which is also a form of biomimicry (technology that is modelled on biological processes) and I blew it up into kind of a 3D texture around the outsole,” Grammatopoulos told Reuters. “The idea is that it would pick up and disperse seeds like an animal would, for example, like a bison.”

The bison, said Grammatopoulos, is considered a “keystone species,” an organism that plays an important role in maintaining the health of its own ecosystem. In addition to spreading wild seeds that attach to its fur, the bison’s unique hoof shape allows the animal to successfully plant seeds just by stepping on them.To more effectively aid the process of dispersing and seeding native vegetation, known as “rewilding,” Grammatopolous designed the sole of her creation in the shape of a bison’s hoof.

“When it comes to rewilding in the wild, a keystone species such as the bison would disperse seeds through their fur and their hooves,” she said. “It’s not practical at the moment to bring bison and wolves into an urban environment to rewild, so I was looking at how runners and run groups could be seen and used as herds to kind of replicate the keystone species in rewilding.”On her Rewild the Run website, Grammatopoulos writes that urban development has “contributed to the extensive fragmentation and reduction of natural habitats. Urbanization has a range of adverse effects on ecosystem functioning, including the disruption of plant dispersal processes across the landscape.” She adds that the city, being a manmade construct, requires “intuitive thinking to integrate natural spaces within it.”

Grammatopoulos says she is considering the next steps in the Rewild the Run outsole’s evolution. The outsoles, which are not available commercially, are still in the concept stage and the project remains in development. Grammatopoulos adds she hopes to consult with rewilding experts and is interested in exploring more advanced production technologies.

Nike launches new Ksh40,000 shoe in honor of world marathon record holder Eliud Kipchoge

Each item in the collection features colors and graphics that pay homage to the start of Kipchoge’s elite racing career.

Nike has introduced the EK Umoja Collection, running footwear and apparel that is built on the ethos of world marathon record holder Eliud Kipchoge.

The collection honors the unifying legacy the two-time Olympic champion has had on the running community through products that all runners can purchase.

As reported by Nike, the collection includes five Nike running footwear silhouettes: the Nike Alphafly 2, Nike Vaporfly 3, Nike Zoom Fly 5, Pegasus 40, and Nike Victory track spike. In apparel, the line includes the Nike Windrunner jacket, Nike Rise 365 tee, Nike Stride 7-inch short, and a Nike Dri-FIT tee.

The Nike Alphafly 2 costs Ksh 40,000, Nike Vaporfly 3 (Ksh 40,000), Nike Zoom Fly 5 (Ksh 22,000), Pegasus 40 (Ksh 20,000), and Nike Victory track spike (Ksh 21,000).

Each item in the collection features colors and graphics that pay homage to the start of Kipchoge’s elite racing career, his first World Championship in the 5,000 meters in Paris in 2003. 

The recurring color red represents Kipchoge’s proud Kenyan heritage and nods to the Nike Kenya kit he wore when he won his first gold medal.

The sock liners in the collection footwear, as well as select apparel items, display the official time of his 2003 5,000-meter win: 12:52.79.

A graphic print in Kipchoge’s handwriting reading “No Human is Limited” can be found on the medial midsole of each shoe and on each apparel item.

The Dri-FIT tee features a quote that guides Kipchoge’s optimistic approach to life: “Let us imagine that we are in a garden. Let us focus on the flowers and not the weeds.”

Throughout his 20 years competing at the highest level of the sport, Kipchoge and Nike have propelled their shared purpose to rethink human potential and move the world forward through running.

That forward momentum continues in the new EK Umoja Collection, built on the ethos of the four-time London Marathon.

“‘Umoja’ stands for unity in my native Swahili. This collection represents the work done together as a running family and community,” Kipchoge explained as per Nike.

Together, Nike and Kipchoge are committed to realizing his dream of making this world a running world. As he puts it, “A running world is a healthy world. A running world is a peaceful world. A running world is a joyful world.”

How to safely increase your training volume

Lithuanian ultrarunner Aleksandr Sorokin recently shared his August Strava data on social media, and for most runners, it reads like a what-not-to-do training plan. The ultrarunner, who holds seven world records on the track and road including the 100K (road), 100 miles (both road and track), and 24-hour run (road) is known for his huge regular mileage and hammering out two 40K runs in a single day.

“31 marathons distance completed in August, Sorokin shared on Instagram. “It was a tough month with great work for some good results for the future.” While Sorokin’s monthly mileage is mind-blowing, for the rest of us, increasing training volume should be done slowly and carefully. Here’s how.

Make sure to build a strong base

Before you start to really add mileage, make sure you have been running consistently for at least six months and have a solid foundation. These runs can (and should) be mostly done at a very easy pace–this will build your aerobic fitness and endurance.

Ignore the 10 per cent rule

The 10 per cent rule is commonly recommended for increasing training volume–and it may not be the best way to add mileage (mileage increases of not more than 10 per cent per week). There is no hard and fast rule that works for everyone, and you should maintain flexibility in your weekly volume to adjust depending on how you feel.

Volume should be added very gradually, allowing your body to adapt to the increased stress and reducing the risk of overuse injuries. For many runners, three or four per cent might be a better guideline, while others might be able to add 10 per cent or more without getting into trouble. Pay attention to how your body is responding.

Consider alternating hard and easy weeks

Periodized training is a popular method of training in phases or building blocks that usually include recovery weeks. While athletes often have three weeks that include some challenging workouts and one week of easier training to recover, alternating hard and easy weeks is a great option when adding mileage.

If you’re feeling extra tired or sluggish, take an extra rest day (or three). Paying attention to the messages your body is sending you is key to preventing injuries and building strength.

Focus on recovery

Whenever you’re adding volume or intensity to your running plan, recovery is the golden ticket to staying healthy. Prioritize rest and easy days. Make sure you are taking in sufficient calories and nutrients–this means on days when you aren’t running, as well. Recovery weeks or days are when the magic happens: your body works to repair microscopic tears in tissue and builds strength.

Increased mileage or focus on a big goal can also be challenging mentally. Make sure you are spending time on hobbies and interests outside of running and practising healthy self-care.

Three training tips from Canadian Leadville 100 podium finisher Madeline Wighardt

Ancaster, Ont.’s Madeline Wighardt has made the podium of three renowned ultras in the few years she has been competing, and while the 22-year-old’s running career hasn’t been long, she has plenty of valuable training insights to share. Wighardt, a chemical engineering student, chose her first race (the prestigious JFK 50 in Maryland) based on YouTube documentaries, and ended up taking second in the 2021 event. She followed that with a second-place finish at Quebec Mega-Trail’s 110K event in 2022, and ran to third place at Colorado’s Leadville 100 earlier this month.

Wighardt says she was only aiming for a sub-25 hour finish to earn the big belt buckle that Leadville 100 directors give out (runners earn a smaller belt buckle for a sub-30 hour finish), and was in “complete disbelief” that she had landed third. She shared some tips that helped her reach the podium.

1.- Be consistent

“Every run will not be amazing,” says Wighardt. “In fact, many runs will feel horrible, and you will be tired, unmotivated and slow.” She says her biggest tip for new runners is to keep showing up and consistently putting in the work. “It will all pay off on race day.”

2.- Be patient–you are stronger than you think

When racing, Wighardt says it’s important to remember that you are capable of more than you imagine. “Even when it feels like your entire body and mind are giving out, you can keep going,” she said. The mindset that helped her race Leadville 100 successfully involved being extremely patient at the beginning of her race in order to feel good at the end.

“I started out very slow and easy, and was in around 200th place at mile 12, ” she says. “Because I stayed calm, collected and patient while everyone was passing me, I was able to have lots of energy to pass people at the end.”

3.- Keep it fun

Wighardt strives to avoid focusing on distances, times or race results, sharing that she’s noticed when she does get caught up in these things, she performs less well, because she is stressed and hypervigilant about how fast she is going or what place she is in. “I go as far as to never check my pace during easy runs and rarely during interval workouts and races,” she says.”I think decreasing the obsession with data and numbers and focusing on running by feel is a great way to be a better runner, both mentally and physically.”

Why running with ankle weights is seductive (but dumb)

Any science-fiction buff knows growing up on a high-gravity planet will make you one heck of an athlete here on Earth. Sadly, we can’t yet visit oppressively weighty worlds to train, but that doesn’t stop runners from seeking out challenging environments—like high-altitude trails—to forge fitter bodies and boost performance through adaptation.

As a fledgling runner and diehard sci-fi fan, one of my earliest training mistakes was to try simulating life on a high-gravity planet by running with ankle weights. More shameful than that admission is the fact that I thought I was an absolute genius for attempting it. Our numbers are few, but there is a very thin branch of the running community that has either tried running with ankle weights or is contemplating it. If you’re one of the rare runners thinking of giving it a try, here are some reasons to reconsider.

The fantasy doesn’t stack up to the reality

The allure of ankle weights isn’t just about the promise of exponential growth in leg strength and running speed, but the fantasy wrapped around it. Before setting out on my ill-fated ankle-weight test run many years ago, I imagined it being the start of two solid years of secretly wearing ankle weights on all my runs (I’d be doing all my training in billowy harem pants, I guess). I’d slowly but surely grow faster and stronger, to the point where I’d be one of the fastest runners in town, even while wearing the weights.

I also imagined the day I would reveal my secret to a shocked world. I’d race a 100m heat (in front of tens of thousands of spectators—it’s a fantasy, after all),  tying the fastest guy in town (who was also about to foreclose on the local orphanage—again, fantasy). For the final, I’d lift the legs of my harem pants to reveal my leg weights to a sea of dropped jaws, cast off my weights as if they were shackles, embarrass the competition with my incredible speed, win the race and save the orphans.

In reality, I only lasted one run with the leg weights—a 5K I bailed on halfway through—and I haven’t run a 100m since Grade 6.

It messes with your running form

Running with dead weight around your ankles is a sure way to throw a couple of heavy wrenches into your running mechanics. By targeting the lower leg muscles and neglecting other muscle groups, running with ankle weights creates muscle imbalance. It also reduces running efficiency and makes it nearly impossible to maintain decent form. When I tried it, I wasn’t running so much as I was speed-stumbling, like an over-caffeinated Frankenstein’s monster.

You’ll hurt yourself and look dumb doing it

I’d love to say my ankle-weight running experiment ended after I experienced a sudden bout of dignity, but it was a rolled ankle that did me in. In hindsight, I’m thankful to have been stopped by an acute injury, rather than suffer more serious and chronic strains, sprains, tears or pulls I surely would have inflicted on myself had I tried sticking with my ankle-weight training plan.

British runner Andy Butchart is set to make his marathon debut

Andy Butchart is set to make his marathon debut later this year.

The Central AC double Olympian will race over 26.2 miles for the first at the New York City Marathon on Sunday 5 November.

Andy has a half marathon best of 62:58 which was set in New York back in March of this year.

Now he has been named in the elite field for the big one in the Big Apple in November and it will be great to see his progress as he effectively switches from the track to the road.

Andy has personal bests on the road so far of 14:04 for 5k, 28:05 for 10k and that sub-63 minutes run for the half marathon distance.

Start Running: A quick guide to help you build a runner´s routine

Running is not just a physical activity; it’s a gateway to improved fitness, mental clarity, and a healthier lifestyle.

If you’ve been contemplating lacing up your sneakers and hitting the pavement, there’s no better time than now to start. After all, you should never do tomorrow what you could do today.

Building a runner’s routine might seem daunting at first, but with the right approach and a few supportive habits, you’ll be well on your way to reaping the benefits of a regular runner’s lifestyle.

Getting Started

Before you can tie your shoelaces and hit the pavement, you need to take the time to define your running goals.

What do you want out of running as a routine?

You need to understand this to better work toward achieving your goals and ensuring that you can make the most of your new, healthy habits.

So, take some time to sit down and figure out what you are hoping for from your running routine – once that is done, you can start taking steps to get yourself started.

Choose the Right Gear

Investing in a good pair of running shoes and some comfortable workout clothes – courtesy of a quality company like anthembranding.com – can make all the difference in your running experience. After all, the last thing you want is to run with ill-fitting shoes and give yourself blisters.

Create a Schedule

Consistency is key when it comes to building a runner’s routine. So, take the time to plan your runs for specific days and times that fit well with your daily routine, and then make a point of keeping to that schedule.

Proper Running Form

If you want to be sure that you are getting the most out of your running routine, then you are going to need proper form. It can take some time to get there, but if you focus on maintaining proper posture while running – straight back, relaxed shoulder, and arms at a 90-degree angle – then you will find it coming to you more naturally over time.

Supportive Habits to Help Support Yourself

Of course, if you want to be sure that you are giving yourself the best chances to make the most out of the hobby of regularly running, then you are going to need to take some steps to support the habit as well.

Rest and Recovery

Your body needs time to recover to get the most out of exercise. So, make sure to incorporate regular rest days into your routine to prevent overexertion and reduce the risk of injuries. Listen to your body – take a day off if you feel fatigued or sore.

Sleep Well

Of course, other aspects of your health will bleed into your running as well, and none so noticeably as your sleep quality. Sleep is crucial for muscle recovery and overall well-being, making it the most notable aspect of your health impacting your running.

Join a Community

Running with others can provide a sense of camaraderie and motivation, so you should consider joining a local running club or finding a running buddy. What’s more, your progress might be slow at first, which is exactly why you might need the positivity of a supportive community. Every step forward is a victory, and having people around you that know that can help you massively.

Four running truths from a 240-mile finisher

Arizona-based ultrarunner and body positivity advocate Callie Vinson recently shared on social media four running truths she wishes she had known sooner, and her words hit home for many runners. Vinson, whose own remarkable running journey includes finishing the Moab 240 after shedding 200 pounds, regularly shares info about training, crewing (for partner and elite runner Scott Traer) and body positivity on Instagram, and has developed a devoted following with her passion for inclusivity and her willingness to answer runners’ questions.

Learn these four lessons now to save yourself time and grief, and have way more fun on your runs.

1.- No one cares about your pace

Ever had a really slow run and felt like you needed to justify it on Strava? We’ve been there, and the truth is that absolutely nobody cares. (And if they do, that’s weird and an issue for them, not you.) Lose the fear of running slowly, whatever “slow” means to you. Not only does no one care, but running slowly actually has a multitude of benefits for your fitness and performance. Embrace those snail-like days, and lose the stress about what others think; as Vinson puts it, “run as slow or as fast as your li’l heart desires.”

2.- You don’t have to race

“There’s no rule you have to keep upping your distance,” Vinson shares. “Running for fun is perfectly okay.” When did we start telling ourselves that we had to race? For some runners, racing is added stress and takes away from the fun of running. You don’t need to be training for an event, increasing your mileage or ever planning to race, to be a runner.

3.- Hiking up a steep-a** hill counts

Whoever invented the idea that runners don’t walk has never been to an ultramarathon. While covering dozens (or hundreds) of miles, ultrarunners certainly walk (or “power hike”) up steep hills–it conserves energy when compared to running at the same speed on steep slopes. “It’s just science,” says Vinson, and she’s right.

Pro ultrarunner and scientist Keely Henninger wrote in Freetrail about a study she worked on that found that on inclines at or above 15.8 degrees, it was more than eight per cent more efficient for athletes to walk. No need to measure the grade of your incline–if you feel the need to walk up it, go for it.

4.- No one cares what you look like running

What goes for pace also carries over to appearance–ditch the concerns about how you appear to others. Many runners are working through the same insecurities, and they sure aren’t worried about how you look. When a runner passes by on the street, others are far more likely to be impressed with their dedication and fitness rather than scrutinizing their style or body. Learn from Vinson and embrace your running body, whatever it looks like.

A new runner’s guide to injury prevention

Fall is a great time of year to start running, but it’s important to tread carefully to avoid common running injuries that often plague beginners. Whether you’re lacing up your shoes for the first time or returning to running after a hiatus, here’s a rundown of the most prevalent injuries, and strategies to keep them at bay.

Shin splints 

Shin splints, characterized by pain along the shinbone, are a frequent complaint among new runners. To prevent them, start with a gradual increase in intensity and mileage. Invest in proper footwear that provides adequate support and cushioning. Don’t forget to stretch and strengthen calf muscles to alleviate stress on the shins.

Runner’s knee 

Runner’s knee, or patellofemoral pain syndrome, can result from improper running form, weak quadriceps or overuse (a.k.a. doing too much too soon). Ensure you have appropriate shoes (go to a dedicated running store to be fitted, if you can), and consider using insoles, which will increase comfort and support (be sure to remove your shoe’s removable sockliner first). Pay attention to your running technique and avoid sudden increases in mileage. Regularly incorporating strength training exercises (squats, backward lunges and single-leg deadlifts) can provide stability and reduce the risk of this injury.

Plantar fasciitis 

Characterized by heel pain, plantar fasciitis often stems from inadequate arch support. Choose running shoes that offer good arch support and cushioning. Gradually increase running intensity and stretch your calf muscles and plantar fascia regularly to keep them flexible.

Achilles tendinitis 

Tenderness and pain in the back of the heel are telltale signs of Achilles tendinitis. Ensure your running shoes provide proper heel support and avoid drastic changes in running terrain or intensity. Prioritize calf stretches and eccentric strengthening exercises to prevent this injury.

IT band syndrome 

The iliotibial (IT) band runs along the outer thigh and can become inflamed, causing pain. Incorporate a dynamic warmup routine before each run to properly prepare your muscles. Avoid sudden increases in mileage and consider cross-training to prevent overuse.

General rules to stay healthy

Avoid overtraining

Pushing too hard without allowing your body to recover can lead to overtraining injuries. Follow a structured training plan that includes rest days. Listen to your body, and if you experience persistent pain or discomfort, take a break and consult a sports medicine doctor or physiotherapist.

Take the time for a proper warmup and cool-down

Never skip your warm-up or cool-down. Dynamic stretching before your run increases blood flow and prepares muscles for activity, while static stretches after the run aid in muscle recovery and flexibility.

Invest in proper footwear

Get a pair of running shoes that suit your foot type and running style. Visit a specialty running store to get expert advice on choosing the right shoes.

Listen to your body

Perhaps the most crucial advice of all–pay attention to your body’s signals. If something doesn’t feel right, address it early. Ignoring pain or discomfort can turn minor issues into major injuries.

Remember, the key to a successful and enjoyable running journey lies in gradual progress, proper form and respecting your body’s limits. By staying mindful, listening to your body’s cues and following these preventive measures, you can sidestep the most common running injuries and continue to train and improve.

Edris and Kamworor take on Farah at Great North Run

Tough opposition for the Brit on his final competitive appearance on September 10.

Mo Farah will renew his rivalry with two of his old adversaries – Geoffrey Kamworor and Muktar Edris – in his last competitive appearance in the AJ Bell Great North Run next week.

Kamworor is a three-time world half-marathon champion and two-time winner of the New York City Marathon in addition to finishing runner-up in the London Marathon five months ago.

The Kenyan says: “I’m really looking forward to taking on my first Great North Run in Newcastle, as I’ve heard many good things about the event.

“Sir Mo Farah he has had such an incredible career, it’s exciting to be a part of his last ever race, but I’m obviously here to win and add my name to the list of champions.”

Edris, meanwhile, won the world 5000m title in 2017 ahead of Farah and then successfully defended his title in 2019. Over half-marathon he has a best of 58:40 and says: “I’ve raced Mo on the track but this is the first time we have met on the roads.

“I have great respect for him. After we raced in London 2017 World Championships, I named my son after him and I look forward to renewing our friendship and rivalry.”

One week before the Great North Run, Farah, who is now 40, races in the Big Half in London (September 3) with the event acting as the half-marathon trial for the World Road Running Champs in Latvia on October 1.

Wanyonyi sets focus on Paris 2024 Olympic Games

World 800m silver medalist Emmanuel Wanyonyi is already looking forward to the Paris 2024 Olympic Games after bagging silver at the World Athletics Championships which concluded last night.

Wanyonyi won silver in a time of 1:44.53 behind Canadian Marco Arop who took gold in 1:44.24. Ben Pattison completed the podium in 1:44.83.

Wanyonyi said the silver not only means a whole world to him but it’s a great inspiration going into an Olympic year.

He added the silver is a dream come true after finishing fourth at the World Championships last year in Oregon. He said the story would have been even better for him if the race was faster.

“I tend to thrive better in a faster race but this one was very slow. All the same, I thank God for the silver and I can only build up on it,” he added.

He talked to Kenya’s 800m world record holder, David Rudisha, just before the race and this gave him a lot of motivation.

“Rudisha told me to relax, believe in myself, and go for it and I guess that is exactly what I did,” noted Wanyonyi.

He said he would have loved to qualify for the final alongside fellow Kenyans, including Olympic champion Emmanuel Korir, Ferguson Rotich, and Alex Ngeno, but things did not work out and he was left as a lone ranger.

“Maybe if we were here all of us we would have won the title. Unfortunately, my colleagues were locked out with injuries and I just had to do what I did,” he noted.

Wanyonyi paid tribute to, especially, Korir and Ferguson, saying they are better runners than him especially when they are fit.

“As Kenyans, we just need to celebrate this silver because there is little we can do about injuries as was the case of Korir and Ferguson,” he noted.

He said he had learned that the World Championships are a totally different ball game compared to the Diamond League.

“ At the global championships, one has to go through the first round, semis, and eventually final, and surviving through all stages can be tricky. Just one mistake can easily lock you out and I guess this is what happened to many athletes,” he added.

He explained that the Diamond League is a one-off with comparatively easier competition.

He will compete in the Xiamen Diamond League in China on September 2 before returning home.

Wanyonyi, who is currently a Form 4 student, said it has been a delicate balance between books and training.

He, however, noted that he is happy that he is doing his final year and he can not wait.

Loaded men's field for 2023 New York City Marathon announced

The field has six past event champions, including Chebet, two-time champion Geoffrey Kamworor, and World Championships medalist Maru Teferi.

Reigning New York City Marathon champion Evans Chebet will return to the streets of New York to defend his title on Sunday, November 5.

Chebet, a two-time Boston Marathon champion, has had one of the greatest seasons so far, starting by defeating world marathon record holder Eliud Kipchoge in the Boston Marathon earlier this year.

The Boston Marathon win is enough motivation for him to make history one more time when he competes against a loaded field in the former capital of the USA.

The field has six past event champions, including Chebet, two-time champion Geoffrey Kamworor, and World Championships medalist Maru Teferi.

Challenging Chebet will be Kamworor, an Olympian and three-time half marathon world champion who is looking to become only the third athlete to win three TCS New York City Marathon men’s open division titles. He won in both 2019 and 2017 and has made the podium in all four of his appearances.

The newly crowned World marathon silver medallist Teferi, two-time World silver medallist Mosinet Geremew of Ethiopia, Olympic silver medalist Abdi Nageeye of the Netherlands, and the 2021 TCS New York City Marathon champion Albert Korir of Kenya will also be in the mix to stop Chebet from winning back-to-back titles.

Two-time TCS New York City Marathon runner-up Shura Kitata of Ethiopia, North America’s marathon record-holder Cam Levins of Canada, and 2023 United Airlines NYC Half podium finisher Zouahir Talbi of Morocco will also toe the line.

Edward Cheserek, the most decorated athlete in NCAA history, will make his 26.2-mile debut, while the American contingent will be led by 2022 USATF Marathon champion Futsum Zienasellaissie and 2021 TCS New York City Marathon fourth-place finisher Elkanah Kibet.

Meanwhile, along with the previously announced TCS New York City women’s field, last year’s runner-up and two-time Olympian Lonah Chemtai Salpeter of Israel and Gotytom Gebreslase of Ethiopia will be back. 

Kenyans Edna Kiplagat and Olympian Viola Cheptoo will also return. Letesenbet Gidey and Yalemzerf Yehualaw will also line up for the first time.

Four ways to shake the post-race blues

Many of us have felt a bit sad and unmoored after the pre- and post-race excitement of training for a big goal and putting out a tremendous effort on race day. Whether your race went as you hoped or you ended up with a DNF, the sudden void that can occur after all the preparation ends can be upsetting.

The best way to deal with even a small mental health challenge is to talk to a professional. If that isn’t accessible for you, or you simply want to figure out how to shake off the mental dust, here are a few things that even the pros try when they’re feeling down.

1.- Keep moving (if you want to)

You may not feel like exercising at all after the effort of a race and all the training that went into it, and that’s fine–right after a goal race is a perfect time shift into a short (or longer) off-season. However, if you can’t seem to shake that low feeling, staying physically active can help ease the abrupt drop in endorphin levels and the associated mood changes. You don’t need to run (other forms of exercise or sports can provide a similar sense of accomplishment and well-being) and this might be the perfect time to try activities you normally can’t squeeze in.

Always wanted to test out your bouldering skills? Join a beginner’s class. Maybe you’ve imagined yourself taking long, peaceful bike rides you never have the enthusiasm to head out on after running sessions. Now’s the perfect time to dust off that bike and explore your neighbourhood.

2.- Focus on recovery

We all hear how recovery is as important as training, but few runners take it as seriously as they should. The recovery period is when your body actually gets stronger, rebuilding in order to perform again, and your body needs both rest and nutritious fuel to heal and strengthen. Since you aren’t dedicating yourself to intense exercise, take some time to do some healthy meal prep or master some nutritious recipes. Take naps. Catch up on a TV show you’ve been too busy to stream.

Do what works for your body–if foam rolling helps, go for it, and if you have access to massage or physio, that may be a perfect option. Enjoy some time nurturing your body and mind, pressure-free.

3.- Connect with others

Reach out to fellow runners or friends who understand the post-race experience. As coach and ultrarunner David Roche shared in Trail Runner, talking to other athletes can be an empowering way through this feeling. “For most people, life trapped in your own brain can become immensely difficult,” Roche said. “Let others know how you feel; chances are they have felt the same way too.”

4.- Set new goals when you feel ready

Having a new goal to work towards can provide a sense of purpose and direction after the race, and doesn’t have to be running-related. If you aren’t ready to think about your next running season, plan a fun goal with a friend–meeting a local hiking group, or enjoying a new-to-you trail every weekend. Try a process-focused goal that isn’t tied to a result or time. Setting new objectives helps shift the focus from the post-race emptiness, and gives you a reason to head out the door and move your body for fun again.

Cam Levins to take on TCS New York City Marathon

Canadian marathon record holder Cam Levins will be tackling the TCS New York City Marathon on Nov. 5, when the 34-year-old will go toe to toe against an extraordinarily deep field that includes defending champion Evans Chebet of Kenya.

This will be the first time Levins, who ran 2:05:36 at the Tokyo Marathon in March to break both the national and North American marathon records, takes on the 42.2-km distance in New York. The Black Creek, B.C., runner, who also holds the Canadan half-marathon record (60:18), ran the 2019 New York Half Marathon in 65:10 to place 18th.

Levins has broken the Canadian marathon record three times: first in 2018, then at the 2022 World Championships in Eugene, Ore., and again in Tokyo this year. Earlier this year he hinted he would plan on a hilly fall marathon as preparation for his overarching goal: the Paris Olympics.

This time he’ll be facing Kenya’s Chebet, who won the TCS New York City Marathon last year in 2:08:41, seven months after winning the Boston Marathon. He became the eighth man in history to win both races in the same year, and the first since 2011. Chebet already defended his Boston title earlier this year and has finished first or second in 13 marathons.

“I feel very confident as I begin my preparations to defend my TCS New York City Marathon title,” Chebet said. “I understand that nobody has won Boston and New York in back-to-back years since Bill Rodgers in the 1970’s, so making history will be my aim.”

Also challenging Levins will be Geoffrey Kamworor, a Kenyan Olympian and three-time half marathon world champion who is looking to become only the third athlete to win three TCS New York City Marathon men’s open division titles. He won in both 2019 and 2017, and has made the podium in all four of his appearances.

Others toeing the line will also include the 2023 World Athletics Championships marathon silver medallist Maru Teferi, two-time World Championships silver medallist Mosinet Geremew of Ethiopia, Olympic silver medallist Abdi Nageeye of the Netherlands (who finished third in New York last year), 2021 TCS New York City Marathon champion Albert Korir of Kenya, two-time TCS New York City Marathon runner-up Shura Kitata of Ethiopia and 2023 United Airlines NYC Half podium finisher Zouhair Talbi of Morocco.

Kenya’s Edward Cheserek–a former New Jersey high school phenom and the most decorated athlete in NCAA history–will make his 42.2-km debut, while the American contingent will be led by 2022 USATF marathon champion Futsum Zienasellaissie and 2021 TCS New York City Marathon fourth-place finisher Elkanah Kibet.

Back to school: Seven essential tips for runner parents

It’s that time of year again: back-to-school season. If you’re a parent, it can be difficult to balance your kids’ schedules with your own running routine as the new school year begins. Juggling school routines and running schedules might seem daunting, but with a few strategic adjustments, you can seamlessly integrate your running regimen with the school year hustle. Here are seven essential tips to help runner parents make the most of this transitional period.

Morning magic

Shift your runs to early mornings to capitalize on the quiet hours before the school day begins. Not only will you relish the serene atmosphere, but you’ll also have your workout accomplished before the rest of your household wakes up.

Flexible planning

Embrace flexibility in your running schedule. School calendars can be unpredictable, so have backup plans for the days when last-minute school events or unexpected pickups arise.

Family fitness fun

Incorporate fitness into family time by encouraging your kids to either join you on your run (within reason, of course!), or to ride their bikes alongside you. Getting them involved in your fitness routine sets a great example and makes physical activity a regular part of their day as well as yours.

Strategic lunch breaks

If your work allows, use lunch breaks for shorter runs. You could even break your run into two shorter sessions by doing a half hour in the morning and a half hour at lunch. This is a great way to get your mileage in on days when finding a full hour (or more) to fit your run in just isn’t possible.

Prep and pack

Streamline your mornings by prepping your running gear and your work outfit the night before. This saves time and minimizes the chances of skipping a run due to the morning rush.

Community support

Connect with fellow runner parents. Sharing experiences, advice and even babysitting duties can create a supportive network that understands the unique challenges you face.

Mindful recovery

As your schedule becomes more hectic, recognize the importance of recovery. Prioritize sleep, hydration and nutrition to ensure you’re energized for both your runs and your parental responsibilities.

In the whirlwind of school re-opening, remember that your dedication to running sets a fantastic example for your children. It showcases the value of commitment, discipline and healthy living. By incorporating these tips into your routine, you’re not just navigating the back-to-school period–you’re setting your family up to prioritize their fitness and health, even when life gets hectic.

Practice switching gears with this fun workout

In an ideal world, you would run a consistent pace from the start of your race to the end, and cross the finish line with a shiny new PB every time. Of course, we know this isn’t realistic. Sometimes you start out too fast and have to dial back the pace later on, and sometimes you have to surge in the middle of a race (to cover surges by other athletes, to get around unexpected obstacles or to make up for time spent in the porta potty).

This workout will help you prepare for both scenarios and teach you how to control your pace, no matter what happens on race day.

A skill every runner should have

Learning how to adjust your speed mid-run (or race) is an important skill. It will help you make up for race-day challenges like going out too fast or too slow, having to slow your pace to get around a hairpin turn, and even how to return to race pace after climbing a steep, pace-killing hill. 

Each interval in this workout is broken up into two parts. The first minute is hard, followed immediately by three minutes at your tempo pace. While it may sound like a relief to switch from faster to slower, don’t let that fool you. Many runners make the mistake of slowing down too much in a workout like this, and maintaining your tempo pace after a bout of hard running is tougher than it sounds. 

The rest during this workout is an easy jog, so you’re constantly switching from fast to medium to slow to fast again. Changing gears is the name of the game.

The workout

Warmup: 15-20 minutes easy jog

Workout: 1 minute hard/3 minutes tempo/2 minutes easy; repeat 3-4 times

Cooldown: 10-15 minutes easy jog, followed by some light stretching

Kenya’s Mary Moraa beats Athing Mu for 800m gold at World Athletics Championships

On Sunday evening at the World Athletics Championships in Budapest, Kenya’s Mary Moraa dethroned reigning world champion Athing Mu in the women’s 800m, storming past the Olympic and world champ in the final 200m to win gold in a dazzling personal best time of 1:56.03.

Great Britain’s Keely Hodginson snuck in behind Moraa for her second consecutive silver-medal finish at a world championships, in 1:56:34, and Mu was forced to settle for bronze in 1:56:61. This race marked Mu’s first 800-meter loss since 2021.

Mu swept ahead unchallenged through the start of the race to take the lead, with a deep field of fast athletes staying close behind her. She led a phenomenally fast first lap, Moraa and Hodgkinson both not far behind, with everyone seemingly eager to get on the podium. A few weeks ago it was up in the air as to whether Mu would appear in Budapest to defend her title, with her coach, Bobby Kersee, sharing that she was considering training through the rest of the season to focus on the 2024 Paris Olympics.

Mu tried to hold the lead into the final lap, eager to leave her competitors behind, but Hodgkinson and Moraa took over on the outside with 200m to go and into the home stretch. Mu, who had been edging over to the outside of lane one, was passed by Hodgkinson on the inside.

“I came here for the win,” shared second-place Hodgkinson. “But, three silvers now, that’s consistency.” Hodgkinson didn’t feel she could have done anything differently: “It was quick, that first half,” she said of the 56-flat first 400 meters led by Mu. “The quickest I’ve ever gone.”

Moraa finished her race with a triumphant leap over the finish line, and will head into next year’s Paris Olympics with added confidence. As for Mu, she’s looking forward to a vacation. “I’m OK with where I’m at,” she told media post-race.

Ingebrigtsen gains gold – and redemption – with 5000m title in Budapest

A gold medal in hand is worth a lot to Jakob Ingebrigtsen who secured a fitting end to his World Athletics Championships Budapest 23 campaign with a successive defense of his 5000m title on the final day of competition.

The 22-year-old was left heartbroken after the 1500m, in which he was beaten by Great Britian’s Josh Kerr. But the Norwegian picked himself up to advance through his 5000m heat – his first race of the year at that distance – and book his place in the final.

With four of the eight fastest men in history as part of the line-up – six of whom had broken 12:45 this year – it was an open and highly competitive field.

But Ingebrigtsen’s race plan was simple: conserve his energy until the final lap and then make a dash for the finish line.

When the gun went off, Canada’s Olympic silver medalist Mohammed Ahmed took the lead, setting the pace on the first two laps while the defending champion started out in the middle of the pack.

World U20 cross-country champion Ishmael Kipkurui soon grew impatient with the pace and sped past his rivals, quickly opening up 40-meter lead, which he maintained for the next few laps.

Uganda’s Oscar Chelimo, the bronze medalist last year, made his way to the front of the chase pack, trying to bridge the gap to the young Kenyan. Ingebrigtsen, meanwhile, was near the back, showing no interest in making a move.

World leader Berihu Aregawi and his fellow Ethiopian Hagos Gebrhiwet, a two-time world medalist, took over at the lead, while the third Ethiopian in the line-up, two-time world indoor champion Yomif Kejelch, also moved towards the front. Guatemala’s Luis Grijalva also tried to tuck himself into the race, but the Ethiopians were reluctant to let him play much of a part.

With about one lap to go, European record-holder Mohamed Katir overtook the Ethiopians, who were unable to respond to the Spaniard’s speed. Ingebrigtsen also launched out, moving on to Katir’s shoulder as the bell sounded.

The pair tore away from the rest of the field with the Spaniard leading, but the determined Norwegian out-kicked him just before the line to claim back-to-back golds in the event, crossing the line in a season’s best of 13:11.30.

It was also an evening of redemption to for Katir, who failed to qualify for the 1500m final earlier in the championships, having earned bronze at the distance in Oregon. He was glad to make amends in the 5000m, crossing the line in 13:11.44 for silver.

Kenya’s Jacob Krop, the silver medalist in Oregon, came through for bronze in 13:12.28 ahead of Grijalva who settled for fourth (13:12.50) for the second successive championships. Ethiopia’s Kejelcha (13:12.51) and Gebrhiwet (13:12.65) placed fifth and sixth respectively, and Aregawi eighth, his third World Championships final without a medal.

“To win another world title is great of course, but I was very tired,” said Ingebrigtsen. “I tried to save my energy to win at the end because that was the only way tonight. I knew that if my tactics were better than my competitors, I would have a chance to win. And that's what happened. It worked out absolutely perfectly. It was a very hard run, especially in the last 40-50 meters. It was great racing.

“This title means a lot to me after losing again in the 1500m. I haven't been at my best but I had the motivation and I had great support.

“My body is just getting over a virus so it's not been a very good situation to be in. At the same time, I wanted to do my best, I had to try. I had to be very patient but I really did not know what to expect from this race. This week was a bit bittersweet overall, but this is a good way to end.”

Katir was frustrated to miss out on gold but still content with silver, earning Spain’s only in-stadium medal of the championships.

“I gave it all that I had today,” he said. “But Jakob is Jakob – he is the best in the world nowadays. In the 1500m I could not get him, but in the 5000m I was really close to beating him. Every year, I am getting closer and closer.

Krop was delighted to make it on to another global podium.

“I am still only 22 so to get two medals from the World Championships is a big honor,” he said. “I don’t think this bronze after the silver in Eugene is a step down; I am still among the top runners over 5000m.”

Hit the track with these beginner workouts

Inspired by the athletes racing around the track at Worlds in Budapest? The track is for everyone, even new runners. Here are a few simple workouts you can take to the oval surface to get comfortable: make sure to brush up on track etiquette and how the track works beforehand.

200 meters: one straight + one curved section of the track (1/2 a lap)

400 meters: one lap around the track

800 meters: two laps around the track (approx. ½ mile)

1600 meters: four laps around the track (approx. one mile)

Straights and corners

This is a great workout for introducing some speed into your training without overdoing it on volume.

This one is simple: run the straights at a faster pace (5K pace or faster) and then jog the corners. On a typical 400m track, this means you’ll be doing 100m of fast running, followed by 100m of recovery.

Aim for six to eight 100m repeats to start, adjusting according to ability.

200 meter Repeats (or 1:1 repeats)

Warm up with ten minutes of easy running.

Run hard for 200 meters

Recover with 200m easy running

Repeat six to eight times

Cool down with ten minutes of easy running.

Adjust this workout to accommodate longer distances using a 1:1 formula. Try running 400m hard with 400m recovery, with the same warmup and cool down.

800 Meter Repeats

Warm up with 800 meters (two laps) at easy effort.

800 meters (two laps) at hard effort

400 meters (one lap) recovery at easy effort

Repeat four times to start, adjusting for ability or goals

Cool down with 400 meters (one lap) walking recovery

Make sure to follow a speed workout with an easy running day or recovery.

Daniel Mateiko and Mestawut Fikir claim victory in record breaking Antrim Coast Half Marathon

Kenya’s Daniel Mateiko ran the fastest half marathon time anywhere in the world this year to win the Antrim Coast Half Marathon.

Mateiko fended off stiff competition from Ethiopia’s Jamal Yinner, who won the Larne based race in each of the last two years, with a stunning time of 58.36. The Kenyan’s rapid run was also an all-time UK and Ireland all-comers record.

Mateiko said: “The race was good. I am very happy because this is the fastest time I have ever run and the first race I have won at international level. So I am very proud.

“To run the fastest time in the world this year – I am very happy with that.

“This course is perfect. I can’t wait to come again next year and try and lower my time.”

In the women’s race Ethopia’s Mestawut Fikir upset the odds to claim victory with a time of 66.46.

USA dominates men’s 4x400m to win fourth relay gold in Budapest

Sometimes a country’s depth in a particular event doesn’t necessarily translate to a strong relay performance.

But other times – like for tonight’s men’s 4x400m final – it leads to pure domination.

The USA went in as the favourites and duly delivered their fourth relay gold of the championships, winning in a world-leading 2:57.31.

French athletics fans breathed a huge sigh of relief as their quartet came through to take silver – their first and only medal of the championships – in a national record of 2:58.45, holding off Great Britain (2:58.71).

As far as the race went, it was USA all the way. Quincy Hall, the 400m bronze medallist earlier in the week, gave them an early lead, handing over to Vernon Norwood, the fourth-place finisher in the 400m final.

By the half-way point, they already had a comfortable lead over the rest of the field, all of whom were battling for the front of the chasing pack.

Justin Robinson, who was part of the victorious mixed 4x400m quartet on the first day of the championships, maintained USA’s led on leg three. By this point, France had moved into second place from Great Britain with Jamaica and Botswana in close pursuit.

Rai Benjamin, the 400m hurdles bronze medallist, extended USA’s lead on the last leg and went on to cross the line first in 2:57.31, earning USA’s ninth gold medal in the men’s 4x400m from the past 10 editions of the championships.

France’s anchor leg runner Teo Andant ran a strong lap to maintain his country’s standing in the race, taking silver in 2:58.45.

At one point it looked as though Antonio Watson, the individual 400m champion, would move Jamaica into a medal position, but Britain’s Rio Mitcham held on to third place, crossing the line in 2:58.71. Watson brought Jamaica home fourth in 2:59.34.

India, who had challenged USA in the heats, didn’t quite feature in the medal hunt and placed sixth in 2:59.92.

“I felt like I wasn't moving that fast but I'm happy these guys got me in a position to bring it home,” said Benjamin. “After the 400m hurdles, I wanted to come back and anchor this relay. It means a lot that the guys have faith in me and trust me. Quincy had an amazing start and the rest of the boys finished strong. I just had to finish the race. It was team work.”

Your dirty shoes could win you a pair of Brooks Cascadia 17s

Snapping a pic of your dirty kicks could land you in a brand new pair of Brooks Cascadia 17s.

Brooks and Canadian Running have kicked off a new contest that lets you show off your filthy running shoes—trophies of your grittiest, grimiest adventures on the trails—for a shot at stepping into a fresh pair of Brooks’ premier trail-running shoe.

To enter, simply post a photo of your dirty running shoes as an Instagram story and tag @canadianrunning and @brooksrunningca.

To step up your odds, share the photo of your filthy running footwear (the dirtier, the better!) on your Instagram main feed with the hashtag #dirtykickscanada and tag @canadianrunning and @brooksrunningca.

Do you have an especially muddy running buddy who could put your dirty shoes to shame? Don’t forget to tag them in your post to let them know about the contest. Brooks and Canadian Running are giving away five pairs of Cascadia 17s, and winners will be chosen randomly.

The contest ends Sept. 1, 2023 and is open only to residents of British Columbia, Alberta, Saskatchewan, Manitoba, Ontario, New Brunswick, Nova Scotia, Prince Edward Island, Newfoundland and Labrador, Yukon, Northwest Territories and Nunavut.

Kiplangat's marathon victory completes golden 2023 treble for Uganda

In the end, as he approached the finishing curve in the sunbathed Heroes’ Square, Victor Kiplangat could afford to snatch his national flag and savour his golden moment at the end of the men’s marathon on the morning of the final day of action at the World Athletics Championships Budapest 23.

For the second time in Budapest, Uganda had a world-beating hero to acclaim, Joshua Cheptegei having claimed the men’s 10,000m crown on the track on day two. Add in Jacob Kiplimo’s victory at the World Cross Country Championships in Bathurst in February, and the former third force of East African distance running could celebrate a hattrick of global successes in 2023.

Kiplangat hit the gold standard on the international scene at the Commonwealth Games in Birmingham last year. Twelve months on, inspired by Kiplimo, the 23-year-old proved a class apart from the rest of the world, breaking clear from Ethiopia’s Leul Gebresilase with 3km to go and crossing the line in 2:08:53.The winning margin was 26 seconds and it was Israel’s Maru Teferi who claimed the silver, overtaking the tiring Gebresilase on the finishing curve to finish runner up in 2:09:12. In doing so, the 31-year-old – who was outsprinted for European gold by Germany’s Richard Ringer in Munich last year – was rewarded for a turbo-charged recovery after suffering a spectacular fall with 10km to go.

Gebresilase had to settle for bronze in 2:09:19, a disappointment for Ethiopia, who finished first and second in Doha in 2019 and in Oregon last year. His teammate Tamarit Tola, the decisive winner on the Oregon trail, was in the hunt until fading at 33km and eventually dropping out.

After Gebresilase came Lesotho's Tebello Ramakongoana, fourth in a PB 2:09:57, and then Kiplangat’s Ugandan teammate Stephen Kissa, who recovered from a fall of his own to finish fifth in 2:10:22.  

“This has been my dream and it has come true at last,” said Kiplangat, the second Ugandan to take the title, following Stephen Kiprotich’s success in Moscow in 2013.

“Last year I was Commonwealth Games champion and that made me think this year I must become world champion. Now my prayers have been answered and hopefully next year in Paris I will become Olympic champion too.  

“It was hard today because it was so hot but I felt comfortable because I prepared well for this weather. I knew it was possible because I had trained well. It was a dream and a mission and I did it today. 

“When I reached 30km I knew I felt strong and decided to push. I had great energy and that allowed me to go. Then at 35km I could surge again. That was always my plan and I managed to do it.

“I need to thank Jacob Kiplimo. He has given me a lot of motivation and inspired me with his performances. I am so grateful as well for his advice and guidance. Without that, I couldn't have won today.”Without picking himself up so smartly, and moving directly into overdrive, the terrific Teferi would not have claimed a silver medal lining.

“I am glad I managed to fulfil my dream,” he said. “I fell down and tore my vest but I tried to move on to finish the race in the best possible condition.” 

At the start of the race, Ser-Od Bat-Ochir set out like a bat out of hell. The 41-year-old Mongolian powered through the opening 1km in 2:57 and hit 3km in 8:55, 2:05 pace, building up a lead of 27 seconds. 

The most experienced campaigner in the 83-man field, Bat-Ochir was competing in his 11th straight World Championships marathon, his debut having come in Paris when he was a sprightly 21-year-old back in 2003. 

With a highest placing of 19th, in Daegu in 2011, and having finished 26th in Oregon a year ago, Bat-Ochir was never going to maintain his punishing early pace. His lifetime best of 2:08:50 dates back to 2014, his best this year being a more modest 2:24:46.

His determination could not be doubted. To acclimatise to cooler conditions for the Olympic marathon in London in 2012, he moved his family to the north-east of England for a year, training at Morpeth Harriers with some guidance from the great Jim Alder, winner of the Commonwealth Games marathon in 1966 and holder of the world track best for two hours since 1964.

Bat-Ochir kept his foot on the gas for a little while yet, passing 5km in 14:59, 35 seconds clear of Tola. Thereafter, however, the pace started to take its toll.

By 8km, his lead was down to 15 seconds and just past 9km he was swallowed by the pack of major players, with Kenya’s Timothy Kiplagat in the vanguard. Second in Rotterdam in April, the Kenyan led through 10km with a three-second advantage, but chose not to push on.Bat-Ochir started to pay the price for his bold effort. After passing 10km, he ground to a halt, clutching his right hamstring, stretching it out and starting again. Not that he was going to do a Sifan Hassan. After another couple of stops and re-starts, he hobbled off the course for good at 12km.

Meanwhile, back at the sharp end, Kenya’s Joshua Belet led through 15km in 46:09, upping the pace to match Bat-Ochir’s opening kilometre split of 2:57.

There were 30 men still in the lead pack at halfway, with Rwanda’s John Hakizimana at the front in 1:05:02. A surge from Kiplangat at a drinks station, however, succeeded in splintering the group.

Approaching 30km, Kiplangat injected a 2:54 split, drawing Tola towards the front for the first time.

The pack was down to six approaching Heroes’ Square for the penultimate time, then five when Kissa tripped and fell after clipping Kiplangat’s heels.

Then it was down to three: Kiplangat, Tola and Gebresilase. The Ugandan kept his foot down and just after 33km Tola started to drop.

After a split of 2:49, the fastest of the race, it was Kiplangat vs Gebresilase, Tola fading out of contention.

Kiplangat hammered away at the front, Gebresilase in his immediate slipstream, until the pressure finally told with 3km remaining. The Commonwealth Games champion opened a gap that swiftly grew into an unassailable one and Teferi also passed Gebresilase in the closing stages to secure the silver.

Uganda’s global distance running hattrick was securely in the bag.

Temperatures rise in Budapest as men marathoners seek to make amends

After Kenya women marathoners failed to finish in the medal bracket, Kenya’s Timothy Kiplagat, Joshua Belet and Titus Kipruto are under pressure to make amends as they parade in the men’s race Sunday morning at the Heroes Square in Budapest.

The top Kenyan in the women’s race was Rosemary Wajiru in sixth place in 2:26:42 with Selly Cheyego finishing behind her in 2:27:09.

Kiplagat stands third on the world list with the 2:03:50 he posted as runner-up to Belgium’s Bashir Abdi in Rotterdam last April.

Belet was runner-up at the Hamburg Marathon in April in 2:04:33 while  Kipruto was fourth at this year’s Tokyo Marathon in 2:05:32.

Kipruto set his personal best of 2:04:54 as runner-up in Amsterdam last year.

In an interview, Kiplagat said it would have been nice if the race started at 6 am in the morning.

All the same, he noted that if it doesn’t start early, he will still take it in his stride and give it his best shot.

He said they have been told to take a lot of water to remain hydrated and he hopes to do exactly that. He said he has prepared well and his target is to finish on the podium.

According o the organisers, Sunday is forecast to be the hottest day of the year in Hungary.

Last year, Tamirat Tola made World Championships history by running the fastest-ever winning time (2:05:36) in the men’s marathon.

The 31-year-old Ethiopian will be defending his title and has a chance to add his name to the list of a few marathoners who have succeeded in defending their title.

They include Spain’s Abel Anton (1997, 1999), Jaouad Gharib of Morocco (2003, 2005) and the Kenyan whose championship record Tola broke in Oregon, Abel Kirui (2009, 2011).

Tola, who was the marathon runner-up at the 2017 World Championships, has maintained his form this year, finishing third at the London Marathon in April in 2:04:59, behind Kelvin Kiptum (2:01:25) and Geoffrey Kamworor (2:04:23).

Neither of those two Kenyans will be on the start line in Budapest, leaving the defending champion to face two rivals from Kenya who have run faster than him this year.

Ethiopians have finished first and second at the last two World Championships and Tola will no doubt start as favourite.

Apart from Abdi Nageeye of the Netherlands, who was runner-up to Eliud Kipchoge in the 2021 Olympic marathon in Sapporo, the race looks much more like an East Africa affair.  The 34-year-old also finished third in New York last November and in Rotterdam in April.

Tanzania’s Alphonce Felix Simbu is a seasoned major championship marathon campaigner. The 31-year-old earned world bronze in London in 2017 and Commonwealth silver in Birmingham last year.

He also finished fifth and seventh in the last two Olympic marathons. Commonwealth champion Victor Kaplangat is joined on the Ugandan team by Stephen Kissa, who set a national record of 2:04:48 in Hamburg last year.

There are a host of other sub-2:06 performers in the field including Israel’s European bronze medallist Gashu Ayale, Kaan Kigen Ozbilen of Turkey, Eritreans Goitom Kifle and Oqbe Kibrom, plus the Japanese duo Kenya Sonota and Ichitaka Yamashita.

Runners: are you eating too much fibre?

Fibre is an important nutrient for our health, but it’s possible to go overboard with it. This is especially true for runners, who tend to be more susceptible to gastrointestinal discomfort. We spoke with Canadian sports dietitian Stephanie MacNeill to get the low-down on how much fibre runners really need, and the risks of eating too much.

Running can be hard on the gastrointestinal (GI) system for many reasons, including reduced blood flow to the gut, the bouncing motion of running and the diversion of blood flow from the gut toward the working muscles and skin, among other factors. This can lead to reduced oxygen and nutrient delivery to the GI tract, potentially causing discomfort and impaired digestion.

How much fibre should you eat?

MacNeill says the recommended fibre intake per day is 22 to 34 grams, depending on age and sex. “Everyone’s tolerance to fibre will vary, so even the recommended daily amount may be too much if you haven’t regularly been including fibre-rich foods in your diet,” she says. Increasing your fibre intake too suddenly can also cause GI distress, she adds. (High-fibre foods include beans, some vegetables including broccoli and whole grains–again, these are healthy foods, but be aware of how much you’re consuming in relation to other macronutrients.)

When you’ve got too much of a good thing

Eating too much fibre (or increasing your fibre intake too rapidly) can cause GI distress for anyone, but the problems could be worse for runners, since they’re already at greater risk for GI issues. MacNeill says that runners who consume too much fibre may experience the following:

Not consuming enough calories: Fibre helps add volume to meals, which can help promote satiety. If you rely too heavily on fibre, you may end up feeling too full to eat other foods, which may interfere with your ability to meet all your nutrition needs (fat, protein and micronutrients).

Becoming constipated: Overdoing fibre could lead to constipation. Because fibre absorbs water from the intestines, you should also make sure you’re staying hydrated by drinking enough water.

Experiencing gas and bloating: If you increase your fibre intake too quickly, it can cause uncomfortable gastrointestinal effects, including gas and bloating. If you’re trying to increase your fibre intake, do so slowly. You can try adding a few grams of fibre per week.

“Most of the time, having too much fibre causes temporary discomfort without serious harm,” says MacNeill. “However, in rare cases, too much fibre can lead to a blockage in the intestine, requiring medical attention. Currently, there isn’t a maximum daily recommended intake for fibre, so be cautious about greatly exceeding the recommendations for your sex and age group. Also, be mindful of how your body responds to a high fibre intake.”

Fibre recommendations for runners

Runners still do need to eat fibre; they just have to be careful about how, when, and how much they include it in their diet. Follow these guidelines to avoid GI distress:

Stay hydrated throughout the day to avoid constipation.

If you’re trying to increase fibre intake, do so slowly to avoid gas and bloating.

Make sure you’re eating enough calories to support your training. If you’re having trouble eating enough, monitor how much fibre you’re consuming and consider cutting back if it’s interfering with overall energy intake.

Avoid eating high-fibre foods in the hour or two before a run or workout.

Talk to a dietitian for more guidance about incorporating fibre into your diet.

Ethiopia dominates women’s marathon on Saturday morning in Budapest at the 2023 World Athletics Championships

The third-fastest marathoner in history, Ethiopia’s Amane Beriso, claimed her first world title on Saturday morning in Budapest at the 2023 World Athletics Championships. Beriso broke away from the field in the final 10K to win in 2:24:23 on a warm morning in the Hungarian capital.

The race started as a tactical affair, with nearly 20 women passing the halfway point on a 2:29 marathon pace in 1:14:30. As the final lap of four began, Ethiopia had four women in the lead group of seven athletes until Tsehay Gemechu dropped out as Beriso started to surge. It seemed like there would be an Ethiopian podium sweep with three kilometres to go, but 10K world record holder Yalemzerf Yehualaw faded from third to fifth, losing nearly two minutes to her competition in the final kilometers.

Morocco’s Fatima Gardadi took advantage of Yehualaw’s faltering, having the race of her life to win bronze in 2:25:17, behind 2022 world champion Gotytom Gebreslase, who won silver in 2:24:34.

Beriso has had quite a track record in her last three marathons. Last December, Beriso pulled off an upset over her compatriot Letesenbet Gidey at the 2022 Valencia Marathon to win and become the third-fastest woman in history in 2:14:58. Beriso was also the runner-up at the 2023 Boston Marathon, finishing behind Kenya’s Hellen Obiri.

Wodak: “I ran as hard as I could.”

Vancouver’s Natasha Wodak was in the mix with the lead group in Budapest as she started her third lap but started to feel nauseous and fell back to the chase pack at 27km. She finished 15th overall in 2:30:09. “I ran as hard as I could,” Wodak told Canadian Running post-race. “It was tough, and I am a little disappointed.”

Wodak, 41, said her goal was to finish inside the top 10, and even though she positioned herself to achieve that, she admitted she didn’t have the legs in the final 10K. “To be 15th in the world is still a good day,” said Wodak.

Toronto’s Sasha Gollish made her return to the marathon at the world championships and savoured every minute of it. In 2019, she experienced heartbreak after failing to finish the marathon at the World Athletics Championships on a hot morning in Doha, Qatar. Today, Gollish achieved redemption, finishing 61st overall in 2:45:09 and bringing her energy for every second.

“I hope my journey inspires everyone who has not run a marathon to go out and test themselves,” said Gollish to Canadian Running. “Cause anything is possible.”

Gollish received an invitation to represent Team Canada in this marathon only a month ago after Canada’s Kinsey Middleton and Elissa Legault withdrew due to injury. Gollish was the third Canadian finisher at the 2022 TCS Toronto Waterfront Marathon, where she ran a personal best of 2:31:40.

For full results from the women’s marathon at the 2023 World Athletics Championships, check here. The men’s marathon will take place tomorrow morning in Budapest at 7 a.m. C.E.T. and 1 a.m. E.T. Ben Preisner, Justin Kent and Rory Linkletter will represent Team Canada in the event.

Tim McGraw Used to Run 7-8 Miles Before Every Concert

Once a runner—the country artist misses his mileage, but he still walks for an hour every day. 

Country musician Tim McGraw is a former runner whose pre-show routine used to include running seven to eight miles to clear his mind before playing to crowded auditoriums. 

In an interview with Entertainment Tonight Canada, the three-time Grammy Award-winning artist shared that he’d still be running today—before the shows on his current “Standing Room Only” tour—if he weren’t so injury prone. McGraw says he’s broken his foot three times, and had two knee surgeries and an elbow surgery to boot. He can no longer run and misses getting in his miles. Instead, he now starts each day with an hour-long walk, and he makes sure to go for a stroll before he performs onstage.

It’s not just running that’s taken a toll on McGraw’s body though. In 2011, he landed himself in a boot with two stress fractures caused by “too much spearfishing and beach volleyball,” as the singer-songwriter wrote on Instagram at the time. The same year, he broke his foot while on tour for his “Emotional Traffic” album and performed wearing a cast. 

He told CMT, “I don’t know if it happened running or in the part of the show where I jump off speakers. It could’ve happened any number of ways. It hurt for a while, and I kept running and kept working out and kept doing shows. For a couple weeks, it just kept getting worse and worse, and it finally got to where I couldn’t walk, and it was really swollen.” 

Even without running in his life, the 56-year-old continues to maintain a rigorous exercise regimen. He played sports growing up, then fell out of shape. Around 2008, he gave up alcohol, burgers, and “truck stop food,” and got excited about working out again. He even opened his own gym in Nashville in 2019 and has written a book about his late-career fitness transformation. 

It pays dividends on tour, too, with all that cavorting around with a guitar and mic. He uses his whole body to sing, and as he told Men’s Health, “having more control over those things makes my voice stronger.”

He continued, “I don't really get tired of training. There’s such a feeling of accomplishment that comes from the feeling of being my age and still being at the top of my game.”

14-Year-Old Track Star Chases Down a Purse Thief Riding a Bike

She holds some of the fastest 200-meter and 400-meter times for a 14-year-old in her county.

On Wednesday, Clara Adams, a 14-year-old track star from Salinas, California, ran after a purse thief riding a BMX bike. 

The purse belonged to Nikki Gillott, a family friend attending the birthday party of David Adams, Clara’s father. Gillott screamed when she noticed her bag was missing, and Clara took off running toward the man. “I saw this guy with a bunch of stuff. When I looked, I saw (Gillott’s) purse,” Clara told 

Clara, who ran the fourth fastest time in Monterey County history during last month’s 200-meter event at the Junior Olympics, was uniquely qualified to run down the stolen item. “I got into my 200-meter mood and ran toward him,” she said. “I just grabbed the purse from him and left.”

Gillott’s purse contained her iPad and camera, so she was relieved to get it back. “I can’t run because of my stroke,” said Gillott, who ran high school and college track. “[Clara] was so brave,” she added. “She is a champion with her heart. It was a huge act of bravery. But I told her, ‘Don’t ever do that again.’”

David kept an eye on his daughter when she sprinted after the man. “Oh, I had my eyes on her once just she took off,” he said. “I began to approach them. But she came back so fast. At that point, I just tried to minimize the drama. We got lucky.”

Clara says it felt instinctual to go after the stolen items. “It happened so fast,” she said. “It just seemed like the right thing to do. Nikki was so happy and excited. She gave me a big hug.” She spent the summer running on the Central Coast Cheetahs Track Club and continues to set country records for her age group. 

Why Carbon-Plated Running Shoes Can Lead to Injury

Ten Non-plated running shoes that let your feet move freely, provide stable cushioning, and deliver a fast, agile ride 

The advent of supershoes has transformed the running shoe world in every category, none more than the class of shoes that used to be called lightweight trainer-racers. Rather than low, flexible, relatively firm shoes, the majority of up-tempo shoes now have a thick stack of light, bouncy foam with a curved carbon or plastic plate embedded in the midsole. Shoes without a plate are now defined by its absence. But concerns continue to grow about injury risk in carbon-plated shoes, and a growing number of models are eschewing the high-stack-with-plate trend and reviving the simple up-tempo shoe category with modern touches.

Besides not having a plate, these shoes share other characteristics. Like supershoes, they all feature advanced midsole foams that are ultra-light and hyper-responsive. Unlike supershoes, however, they all have relatively low stack heights and tend to be built on wider platforms, both of which enhance their stability. They also all have a flexible forefoot (rather than a rigid, rockered one), svelte uppers that have just enough structure to hold the foot in place, and price tags that run around $100 less than their supershoe siblings. 

If plated super racers and trainers are indeed super, allowing you to run faster with less effort, why would anyone want anything else? The answer has two seemingly contradictory parts: 1) to avoid the excess stresses and accompanying injuries that supershoes can cause, and 2) to allow the natural training stresses that supershoes reduce, in order to build stronger, more robust feet and lower legs.

The problems start with supershoes’ thick, bouncy, sole that propels you forward, but can also throw you sideways. “Running in supershoes is a much less stable environment,” says Jay Dicharry, physical therapist, biomechanical researcher, and professor at Oregon State University. “If you have really good alignment and foot and ankle control, you might be OK, but if not, a supershoe will greatly magnify your instability. You’ll wind up with a considerable increase in stress—and if you have something borderline, it might push you over the threshold.” 

Amol Saxena, a leading sports podiatrist in Palo Alto, California, also points out issues with the prescriptive rigidity of the plates. “The problem with the carbon-plated shoes is that your foot is individualized, and the carbon plate is not,” Saxena says. “So if the shape or length of your metatarsals line up differently than where it has to bend, or your plantar fascia is less flexible, you can get stressed in those areas—that’s why people are breaking down. I’ve had people break or tear things just in one run in the shoes.” The more flexible plates found in many super trainers reduce some of this stress, but these shoes are still tuned to optimize specific strides and don’t let the foot move freely in its preferred patterns.

Research has also shown that running in supershoes changes your form: It decreases your cadence, increases stride length and peak vertical forces, and alters foot mechanics. All these add stress to joints. “When you put a supershoe on, you basically have a trampoline,” Dicharry says. “It’s going to compress and rebound, and creates a different rate of loading to muscles and joints.” While no studies to date directly demonstrate that supershoes cause injury, evidence links them to stress fractures, plantar fasciitis, achilles tendinopathy, and other foot and lower-leg issues. 

Paradoxically, while supershoes’ unstable platform and rigid plates can add excessive stress, their performance-enhancing rebound can also remove some of the training load. Supershoes lower the load at the ankle and foot, reducing the work they have to do and making running easier in the short-term, but simultaneously removing some of the stimulus for your body to adapt and grow stronger in the long-term. “If you run in supershoes exclusively, you’re going to end up with a bunch of deficient runners prone to injury—runners with less springy tendons, weaker tendons, and lower bone density,” Dicharry says.

The solution is to wear a variety of shoes in your training. “It is good to use different stack heights and flexibility,” Saxena says. “Plated shoes should be a training tool as well as for races—but how much depends on the runner.” You want to train some in the shoes you’ll be racing in, to let your body adapt to their unique stresses and stride patterns. But training in more flexible, less-bouncy shoes has been shown to improve running economy and build the strengths you need to handle the unstable rebound of supershoes. “If you want to run in super shoes you need to put the work in to show up with stable parts,” Dicharry says.

Fortunately, I don’t find training in these shoes a chore. They may not be performance-enhancing racers, but they are light, nimble, stable, and make my feet feel connected, engaged, and alive.

After having run in dozens of shoe models released this spring, I selected those that fit in the category and ran in a different shoe every day for six weeks—on asphalt, concrete, and dirt roads. I did at least one daily run and speed workout in each, ranging from 100-meter pickups to VO2-max intervals to tempo runs. Despite their similarities, each shoe has a slightly different ride and significantly different fit, so it’s worth trying out a few before buying. All of these models will serve as an excellent trainer for easy daily runs, interval workouts, tempo runs, and occasionally going long. 

4 Stunning Moments at the World Track and Field Championships

Here are the top moments at the World Athletics Championships in Budapest, and what to watch for this weekendThere’s just three action-packed days of track and field remaining in Budapest, Hungary for the 2023 World Athletics Championships. Whether you’ve spent the past six days glued to your streaming service or you’re just catching up, here’s a refresher on the top highlights so far, and what we’re looking forward to most this weekend.Sha’Carri Richardson proved that she is here to stay by winning the 100-meter final with a new championship record of 10.65. To do it, she had to take down her Jamaican rivals Shericka Jackson, the fastest woman in the world this year, and Shelly-Ann Fraser-Pryce, the reigning LLP world champion and 15-time world medalist.

After a poor showing in her semifinal, Richardson failed to achieve one of the auto-qualifiers and was placed in lane nine for the final. None of that mattered on race day, though, as the 23-year-old showcased the best acceleration over the final 30 meters of any runner in the field to claim gold from the outside lane. Jackson took silver in 10.72, while Fraser-Pryce ran a season’s best of 10.77 for bronze.

The victory marks Richardson’s first appearance at a global championship. She won the U.S. Olympic Trials in 2021, but was unable to compete in the Olympic Games in Tokyo after testing positive for marijuana, a banned substance. In 2023, Richardson said, she’s “not back, [she’s] better.”

Can magic strike twice, and can she earn another medal in the 200 meters? She’ll again face Jackson, the second-fastest woman in world history, as well as American Gabby Thomas, the bronze medalist in Tokyo and the fastest woman in the world this year.

The women’s 200-meter final is on August 25. On Saturday, August 26, Richardson and Thomas will team up to compete against Jackson and Fraser-Pryce in the 4×100-meter relay.The flamboyant American Noah Lyles has made clear his ultimate goal of breaking Usain Bolt’s world record of 19.19 in the 200 meters for nearly a year now, ever since breaking the American record, en route to his second world title last summer in Eugene. But to get there, coach Lance Brauman reveals in NBC docuseries “Untitled: The Noah Lyles Project,” the 200-meter specialist would need to improve his speed by focusing on the 100m.

Despite never making a U.S. team in the 100 meters before, Lyles muscled his way onto the podium at the USATF Track and Field Championships a week after getting COVID, and executed his race plan perfectly in Budapest to claim gold with a world-leading time of 9.83. Letsile Tebogo of Botswana set a national record of 9.88 to earn silver and become the first African to podium at a world championship, while Zharnel Hughes of Great Britain took home his first bronze medal.

“They said I wasn’t the one,” he said immediately after the race, in what is sure to be one of this world championship’s most memorable moments. “But I thank God that I am.”

Now his attention turns to a third world title in the 200 meter—and a potential world record. Only Bolt has won three straight world titles over 200 meters, and the Jamaican world record holder is also the last man to win the 100-meter/200-meter double back in 2015.

In a bizarre turn of events on Thursday, a golf cart transporting athletes including Lyles to the track for the 200-meter semi-finals collided with another cart. Several athletes had to be seen by a doctor before the race, and Jamaica’s Andrew Hudson was automatically advanced to the final after competing with shards of glass in his eye. Lyles was reportedly fine.

Tebogo and Hughes will be back for the 200-meter final, as well as Kenneth Bednarek and Erriyon Knighton, who completed the USA sweep with Lyles last year, and Tokyo Olympic champion Andre de Grasse of Canada.

The 200-meter finals are on Friday, and the 4 x 100-meter final is on Saturday.For the second year in a row, the best middle-distance runner in the world was outkicked in the world championship 1,500-meter final by a British athlete. This time, it was Josh Kerr who delivered the kick that broke Jakob Ingebrigtsen, winning his first world title in 3:29.38.

For the fiercely competitive Ingebrigtsen, the second-fastest man in world history in the event, silver is hardly any consolation for losing. Yet he nearly lost that as well — his Norwegian countryman Narve Gilje Nordås (who is coached by Jakob’s father Gjert) nearly beat him to the line, with Ingebrigtsen finishing slightly ahead, 3:29.65 to 3:29.68.Kerr, the Olympic bronze medalist in Tokyo, seemed to employ a similar tactic as last year’s upset winner Jake Weightman, who similarly sat and kicked with about 180 meters to go. Kerr and Weightman actually trained together as youth rivals at Scotland’s Edinburgh Athletic Club. Kerr now trains in the United States with the Brooks Beasts.

Ingebrigtsen revealed after the race that he had a slight fever and some throat dryness. He competed in the preliminary round of the 5,000 meters on Thursday, advancing to the final with the third-fastest time of the day. He is the reigning world champion and will race the final on Sunday.

While the path to victory looks difficult, at least one heavy hitter has removed himself from conversation — world record holder Joshua Cheptegei of Uganda, who already won the 10K this week, pulled out of the 5K with a foot injury.On the very first day of competition in Budapest, the Netherlands track and field federation suffered not one but two devastating falls while running within reach of gold.

Femke Bol was leading the anchor leg of the mixed 4×400-meter relay when she fell just meters from the finish line, leaving the Dutch team disqualified while Team USA captured the gold medal.

On the same night, countrywoman Sifan Hassan stumbled to the ground in the final meters of the 10,000 meters, going from first to 11th, while the Ethiopian trio of Gudaf Tsegay, Letesenbet Gidey and Ejgayehu Taye swept the podium positions.

Hassan was the first to get redemption, earning a bronze medal in the 1,500 meters in 3:56.00 behind only world record holder Faith Kipyegon of Kenya (3:54.87) and Diribe Welteji of Ethiopia (3:55.69). She reportedly did a workout immediately following the race, calling it “not a big deal,” and the next morning won her 5,000-meter prelim in a blistering 14:32.29 over Kipyegon, who also owns the world record over 5K (14:05.20). The two will face off in the final on Saturday.

On Thursday, 23-year-old Bol got her redemption run. With the absence of world record holder Sydney McLaughlin in her signature event of the 400-meter hurdles, the gold was Bol’s for the taking and she left no mercy on the field. She stormed to her first World Championships gold medal in the 400-meter hurdles with a dominant effort of 51.70, with the United States’ Shamier Little nearly a full second behind in 52.80. Jamaica’s Rushell Clayton took bronze in 52.81.

Bol will return to the track for the women’s 4 x 400-meter relay final on Sunday. The Dutch was also disqualified in this event last year at Worlds and will seek to record a result at all expense.

The Kaua‘i Marathon takes off on Sept. 3

The Kaua‘i Marathon and Half Marathon is back on Sept. 3, and deadline for online registration at www.thekauaimarathon.com is 11:59 p.m. on Aug. 30.

“This 14th Kaua‘i Marathon world-class event provides the perfect three-day adventure for residents and visitors to experience Kaua‘i’s aloha spirit,” said Jeff Sacchini, the Kaua‘i Marathon founder.

“Between the hundreds of volunteers who assist with race day duties to the Hawaiian blessing, Polynesian entertainment and cultural experiences along the course, The Kaua‘i Marathon and Half Marathon is a destination race to remember.”

The experience starts with the Wilcox Health Sports and Fitness Expo at the Grand Hyatt Kaua‘i Resort &Spa in Po‘ipu, where marathon participants pick up their race packets from 10 a.m. to 6 p.m. ahead of the Sunday run.

A sponsor reception rounds out Friday. The expo continues on Saturday from 9 a.m. to 4 p.m. with a Keiki Run starting at 9 a.m., and Family Fun Run chasing a very fast 6-foot chicken. The main races start Sunday morning at 6 a.m. at the front of Po‘ipu Shopping Village.

Traffic advisories, including various road closures, can be found in detail on the Kaua‘i Marathon website at www.kauaimarathon.com.

“We have some distinguished participants for this year’s marathon,” said Robin Jumper, the Kaua‘i event coordinator for The Kaua‘i Marathon. “Michael Wardian, a past champion and ultra runner from Delaware, will be doing the full marathon, and Tyler McCandless, a past champion and the spokesperson for the Kaua‘i Marathon Youth Running Program, will be doing the half marathon.”

Additionally, as COVID-19 conditions improve, at least two runners from Japan will be among this year’s Kaua‘i Marathon field.

Shinya Ohashi, who finished first in the 2018 version of the Kaua‘i Marathon with a run that stopped the clocks at 2 hours, 23 minutes, and 33 seconds, is from Ishinomaki City, Miyagi Prefecture, Japan. He was the male winner of the Iwaki Sunshine Marathon 2023, which attracted runners from Italy, Spain, United Kingdom, Thailand, Portugal and Vietnam in February.

Ohashi will be joined by Mirai Honma of Higashine City, Yamagata Prefecture, Japan, who was the female winner at the Iwaki Sunshine Marathon.

Since the inaugural Kaua‘i Marathon and Half Marathon, the island has hosted 10,232 participants from the mainland, 1,342 international runners, 3,590 participants from the neighbor islands and 8,077 from Kaua‘i.

According to the County of Kaua‘i, the direct economic impact over 14 years has equated to nearly $40 million. The Kaua‘i Marathon has donated more than $160,000 to local charities and nonprofit entities.

Injured? Try these sports instead

Let’s face it–being injured sucks. What does a runner do when they can’t run? While most of us turn to cycling, pool running or swimming, there are other sports you can try if traditional cross-training methods just aren’t for you. What you’re able to do while you’re healing from an injury, of course, is very dependent on the nature of your injury, but the following suggestions might be good options for those who are looking to have a little fun in their unplanned off-season.

Hiking

Take a walk, add some elevation change and nature, and you’ve got a hike! Many runners turn to walking while they’re injured, but if strolling around the neighbourhood doesn’t do it for you and you’re lucky enough to live in an area with trails (west coasters, we’re looking at you!) take advantage of it. The softer ground and constantly changing terrain will challenge your body in a different way, and if you’ve got mountains nearby, some steep climbs will help you return to running stronger.

Volleyball

Volleyball is a great option, because it doesn’t involve a lot of running. It may not help improve your running much, but since it’s played on teams, it’ll give you a chance to get out and socialize if it’s the camaraderie of your running group that you truly miss. 

Pickleball

Tennis’s low-impact cousin has been taking the country by storm, and pickleball courts have been popping up in local parks everywhere. Pickleball requires much less running and lateral movement than tennis (which is likely not a great idea when you’re injured). It can be a lot of fun to play with a few friends, and serves as a great distraction while you take some time off from running.

Golf

Take a walk, add some sand traps and swing a stick around, and you’ve got golf! Forgo the cart and carry your bag, and suddenly you’ve also got a decent workout. Plus, it’s a great way to get outside for long periods, if it’s that fresh-air feeling that you miss when you’re on the sidelines.

Rock climbing

Want to improve your core strength while you’re out of the running game? Rock climbing is your answer. As a bonus, it’s also a good way to work on proprioception, which will have a positive effect on your running form when you return to your training.

Skiing

If you’re injured during the winter, why not use the weather to your advantage? Cross-country skiing, of course, will help you maintain (or even improve) your cardiovascular fitness without the impact of running, but alpine skiing can also improve your core and lower-body strength.

Yoga

OK, yoga isn’t exactly a sport, but it’s an excellent activity to do when you’re injured. It can improve your core strength, balance and proprioception, as well as teaching you how to control your breath and loosen tight muscles. And what runner doesn’t have tight muscles?

How to train your mind like an elite athlete

What separates an elite athlete from the rest of us? Most people will argue they have a superhuman-like level of physical superiority that is unattainable for the average Joe. While it is true that most of us will never reach the levels of success of Eluid Kipchoge or Paula Radcliffe, there is one way we can be more like our running heroes–our mental game. In 2019, the Canadian non-profit Own the Podium gathered six elite sports psychologists to scour the current sports psychology research. They developed “The Gold Medal Profile for Sport Psychology” and published it in The Journal of Applied Sports Psychology. Want to know how to improve your mental game? We’ve broken down their findings here.

The mental elite

Yes, elite athletes are blessed with physical gifts that the rest of us don’t have. But that isn’t the only reason they’re successful. It’s their natural ability combined with their obsessive passion for practising and improving that has allowed them to rise above their peers and reach the highest level of sport. But how do these athletes stay so dedicated, even when things aren’t working out in their favour? How do they always seem to push through and carry on, no matter how tough a practice or competition gets?

The psychologists interviewed by Own The Podium have come up with 11 mental skills that the elites have mastered, broken down into three categories: fundamental skills, self-regulation skills and interpersonal skills. Olympic podiums may not be in your future, but improving these mental skills may help you snag that new PB or age-group podium you’re after.

Fundamental skills

The psychologists deemed these skills as the most important, which is why they’re in the gold category. 

Motivation: In particular, intrinsic motivation, which comes from within, rather than being dictated from someone or somewhere else. Intrinsic motivation results when someone has high levels of competence, relatedness and autonomy–i.e., they’re good at them and want to perform well for the sake of performing well, rather than for accolades or medals (even though those are usually be present also).

Confidence: You can watch countless interviews with athletes who have finally reached a career-long goal, and they all say something along the lines of: “I just knew I had it in me, I knew I could do it if I just kept at it.” If you believe you will achieve something, you’re much more likely to do so.

Resilience: Remember when Evan Dunfee made a heroic push to go from fifth to third in the final stretch of the men’s 50K race walk at the 2021 Olympics? Most of us would’ve counted ourselves out, but he didn’t. How many times have you watched an athlete fall in the first lap of a race, only to get up and storm back to take the win? Things don’t always go perfectly, but an athlete who can deal with and rise above adversity will always have the advantage.

Fundamental skills for recreational runners:

Don’t shy away from a challenge

Find a group to train with and keep you motivated

Believe in your ability to achieve your goal

Don’t throw in the towel just because conditions aren’t perfect or you encounter an injury or other setback

Self-regulation skills

These are in the silver category, and involve your ability to manage your thoughts and emotions in a way that helps (rather than hinders) achievement. They include mastering things like self-awareness, stress management, emotion and arousal regulation and attention control.

Self-regulation skills for recreational runners

Figure out what kind of psychological state you need to be in to perform well, and how “pumped up” you need to be before a workout or competition

Work on looking inwardly and understanding where you’re at psychologically at any given moment, so you can assess whether you’re “in the zone” or not

Figure out what tools you need (like deep breathing, upbeat music, etc.) to get yourself ready for competition

Practise focusing your attention on your body and its cues and filtering out distractions

Interpersonal skills

These are in the bronze category and describe how you deal with other people, like coaches, teammates and other competitors. They include aspects such as the athlete-coach relationship, leadership, teamwork and communication.

Interpersonal skills for recreational runners

Build yourself a good support system–get a coach or a dedicated running buddy, or join a running club

Communicate effectively with your coach or running friends. A good coach or running group can help you troubleshoot problems when you’re in a training rut.

Five exercises to improve proprioception and get faster

Proprioception, often referred to as the “sixth sense,” is the body’s ability to sense its own position, movement, and spatial orientation (i.e., sensing where the ground as you take a step). For runners, developing and honing proprioceptive skills is a critical yet often overlooked aspect of training. It plays a pivotal role in enhancing performance, preventing injuries and improving overall running efficiency.

Proprioception is the foundation of co-ordinated movement. As runners, our bodies constantly adjust to varying terrains, inclines and obstacles. A heightened proprioceptive sense enables us to maintain balance and stability, adapting quickly to uneven surfaces and unexpected changes in stride. This not only reduces the risk of tripping and falling but also optimizes energy expenditure, as efficient movements translate to better running economy.

Incorporating proprioceptive exercises into a training regimen can range from simple balance drills to more advanced techniques involving unstable surfaces or dynamic movements. 

Exercises to improve proprioception

The following exercises challenge the body to adapt, enhancing neuromuscular coordination and proprioceptive feedback loops.

One-leg 3-way kick

If you’re a beginner, start by doing this exercise on a hard, flat surface. As you progress, you can do it standing on a soft riser.

Stand with your feet hip-width apart and your hands on your hips.

Stand on your left foot and lift your right foot in front of you a few inches off of the ground. Hold for 2 –3 seconds, then return to the starting position.

Follow the same steps as you lift your right leg to the side of your body and then behind you.

Do this five times, than switch sides and repeat. Do this 2-3 times on each side.

Flamingo stand

Stand with your feet hip-width apart and your hands on your hips. For more balance, stretch your arms out to your sides.

Shift your weight to your left foot and lift your right leg up with a 90-degree bend at the knee.

Hold this for 10–20 seconds, or however long you can. Repeat on the opposite leg, and do this 2–3 times per leg.

Banded triplanar toe taps

If you’re a beginner, try this move without the loop band.

Place a loop band around your ankles and stand with your feet hip-width apart.

Shift your weight to your left foot and lower into a quarter squat.

Using the loop band as resistance, tap your right toe in front of you, to the side, and behind. Do this 10 times on one leg, then 10 times on the other. Repeat 2-3 times.

Cone taps

As you perform this movement, engage your core and use your glutes and hamstrings to stay balanced.

Stand on one foot with your hands on your hips and a cone two feet in front of you.

Slowly bend at the hips and extend your left leg behind you as you reach forward to tap the cone. 

Lift yourself back up until you’re in the starting position. 

Repeat five times on one leg, then switch and repeat five times on the other leg. Do this 2–3 times.

Airplanes

Stand with your feet hip-width apart and your hands on your hips.

Stand on your left foot and slowly extend your right leg out behind you, lifting it into the air so you create a straight horizontal line from your head to your foot.

With your leg extended behind you, rotate your torso to the left as far as you can go without falling. Pause, then return to the centre position.

With your leg still extended behind you, rotate your torso as far to the right as you can without falling, turning your right hip toward the ceiling. Pause, then return to the centre position.

Return to standing. Repeat the sequence five times on each leg, for 2-3 sets.

Joshua Cheptegei withdraws from 5,000m with foot injury

Uganda’s Joshua Cheptegei, a three-time world champion in the 10,000m as of Sunday, has announced he will be pulling out of the 5,000 meter race. Cheptegei addressed fans on social media: “I am proud and happy to have won another gold medal on the 10,000m,” he wrote. “I would have loved to compete in the 5000m as well, but unfortunately I had to decide not to start.”

Cheptegei has opted to rest a foot injury, alluded to by his coach Addy Ruiter after Cheptegei’s 10,000m victory. “He is having little injury under his foot. It was already there the past couple of weeks,” Ruiter said to the media, explaining that Cheptegei would have to see how his body felt before toeing the line at Thursday’s prelims. The 5,000m final will be held on Sunday, the last day of championship competition.

Cheptegei is the reigning Olympic champ in the 5,000m and holds the world record in the distance (12:35.36, set in 2020) as well as the world record in the 10,000m event. He is only the 10th man in history to hold both those records concurrently. At the 2022 Worlds in Eugene, Cheptegei attempted the double and finished ninth in the 5,000m after sustaining a hamstring injury, while his compatriot Oscar Chelimo ran to third. Fans will be looking to 21-year-old Chelimo to make it through to the final round while keeping an eye on Cheptegei in the future–the athlete is set to make his marathon debut on Dec. 3 in Valencia.

Joining Chelimo on the start line will be Canada’s Ben Flanagan in his first world championship race. Flanagan has shifted his focus to the 5,000m this season, and his efforts have paid off, breaking the 13:20 mark on three occasions. He took gold at the Canadian championships in 13:39.36, and shared on Instagram that he was “ready to capitalize” upon arrival in Budapest earlier this week, after wrapping up a solid training camp in Spain.

Canada’s Moh Ahmed will be hoping for redemption in the 5,000m event after what he felt was a disappointing repeat sixth-place finish in the 10,000 on Tuesday. It was Ahmed’s fourth consecutive sixth-place finish in the men’s 10,000m at a major championship, after finishing sixth at the 2022 Worlds in Eugene, sixth at the Tokyo Olympics and sixth at the 2019 Worlds in Doha, Qatar.

“I had high aspirations this year, and I’m very disappointed to be sixth, again,” Ahmed shared after the race. The athlete has previously won a silver and bronze over 5,000m, finishing fifth last year behind Norway’s Jakob Ingebrigsten.

The 2023 World Athletics Championships are taking place from August 19-27 at the National Stadium in Budapest, Hungary. All the action will be brought to you by Canadian Running and Asics Canada. Follow us on Twitter on Instagram for all things Team Canada and up-to-date exclusive news and content.

Sifan Hassan did workout immediately after her 1,500m final

If competing in three distance events in nine days at the 2023 World Athletics Championships wasn’t hard enough, Dutch athlete Sifan Hassan completed 400m repeats after Tuesday night’s 1,500m final, where she won bronze in 3:56.00.

Hassan told the media in Budapest after her 5,000m heat on Wednesday evening that she did a speed workout of five 400m reps in around 65 seconds with 40 seconds of rest, even though she had the 5,000m heats less than 24 hours later.

“I was just doing some easy making kilometers, some 400s,” says Hassan. “It’s not really a big deal. They (the media) make it a big deal.”

The 30-year-old reigning London marathon champion said her reasoning behind the workout was to continue to prepare for the 2023 Chicago Marathon on Oct. 8. “In six weeks, I have to run the Chicago Marathon,” says Hassan. “I am trying to prepare for that.”

Her triple at worlds got off to a rough start, falling in the final 50 meters of the women’s 10,000m on Day 1, finishing 11th. She won her first medal of the championships on Tuesday evening in the 1,500m, but faltered in the final 50 meters, conceding silver to Ethiopia’s Diribe Welteji, while Faith Kipyegon defended her world title.

On Wednesday night, she squared up against Kipyegon again in the heats of the women’s 5,000m. Hassan won the heat in 14:32.29 over Kipyegon, both qualifying for Saturday’s final, which will be Hassan’s last race at the 2023 World Athletics Championships.

World Athletics provides equipment to support Ukrainian athletes

World Athletics President Sebastian Coe has met with members of the Ukrainian team and newly elected World Athletics Council member Nataliya Dobrynska in Budapest to deliver much-needed equipment provided by the Ukraine Fund.

The fund – which was established by World Athletics, together with the International Athletics Foundation (IAF) and Members of the Diamond League Association, last year and renewed in May – was created to support elite athletes affected by the conflict in their home country.

Its primary purpose is to ensure that Ukrainian athletes can continue to train, qualify for and participate in World Championship events, following Russia’s invasion of Ukraine last year. A team of 29 Ukrainian athletes is currently competing at the World Athletics Championships in Budapest.

The fund has USD$190,000 available this year to assist the athletes, their immediate family and key support personnel. As well as paying for travel and accommodation for elite athletes at training camps, and for non-quota officials and athletes at World Athletics Series events, support also included purchasing equipment – particularly for the pole vault – to replace items that have been destroyed during missile attacks.

On Thursday (24) Ukraine marks its 32nd anniversary of independence and, meeting with the athletes the day before that anniversary, Coe said: “I am grateful you are here competing at this 40th anniversary of the World Championships.

“I know how hard it has been for you emotionally and physically. I have spoken to many of you since Russia invaded Ukraine in February last year. And I want you to know that World Athletics will continue to support you as long as you need help.”

The equipment provided includes pole vault poles, as well as mats.

“This year, we have heard your request to provide athletics equipment destroyed by the war, and support for summer camp training and preparation for Budapest,” Coe added. “And this is where we have focused our efforts. We have the poles, and I am delighted they are being used. The mats will follow.

“Thank you, all of you – the athletes, the coaches and the federation – for keeping our sport alive in Ukraine.”

Dobrynska said: “Today, we come together to express our huge gratitude to World Athletics, led by President Sebastian Coe, for being a pillar of support during these challenging times in Ukraine.

“In a world that sometimes feels divided, you remind us of the power of unity. You should know that all of Ukraine appreciates your commitment and involvement in what our athletes are trying to achieve under very difficult circumstances.”

It is expected that up to 100 members of the Ukrainian athletics community may require some financial support this year.

Also on Wednesday, Ukrainian 400m hurdler Anna Ryzhykova, Athlete Refugee Team (ART) member Perina Nakang, ART coach Janeth Jepkosgei and World Athletics ambassador David Rudisha met with refugees families, including those from Ukraine, currently living in Hungary.

The refugee families, who are being assisted by the UN refugee agency UNHCR and Hungarian agency Menedek, were provided with tickets to attend Wednesday morning’s session of the World Athletics Championships before meeting with the athletes.

They came together at the WCH Budapest 23 Green Zone, which is hosting sustainability awareness-raising activities and meet & greets with athletes over the course of the championships.

Kick-start your V02 max with short intervals

Your VO2 max, or the maximum amount of oxygen your body can use during dynamic exercise, is considered an important measure of aerobic fitness. Higher VO2 max values indicate a greater capacity to deliver oxygen to working muscles, which is crucial for keeping your body moving at challenging paces. While it’s certainly not the be-all and end-all of athletic ability, improving your VO2 max can help you get faster, and will also increase endurance–runners with higher VO2 max values can sustain higher exercise intensity for longer periods.

Short interval sessions are an effective way for runners of any level to target VO2 max and boost speed. Add one of these workouts per week to your regular running routine, substituting it for a day when you already do a more challenging run or speedwork.

Quick interval repeats

The recovery time in these intervals will probably feel slightly too short–that’s what you’re aiming for. The short active recoveries between intervals are designed to keep oxygen consumption high throughout the entire session. Warm up with 10 minutes of easy running, and try one of the following, adjusting the number of intervals according to your ability:

30 x 30 seconds hard with a 15-second break between each one

20 x 40 seconds hard with a 20-second break

15 x 60 seconds hard with a 30-second break

1-2-3 Intervals

Warm up with an easy run for five to 10 minutes.

Run hard for one minute (about 85-90 per cent of your maximum effort) and recover with an easy pace for one minute.

Run hard for two minutes followed by two minutes of active recovery.

Run hard for three minutes followed by three minutes of active recovery.

Repeat this sequence (1-2-3) two or three times, adjusting for ability and experience, and cool down with an easy five to 10-minute run.

Make sure to follow a harder workout with an easy run or a recovery day.

Great Britain’s Josh Kerr wins gold in men’s 1500m at World Athletics Championships

Great Britain’s Josh Kerr won 1500m gold at the World Athletics Championships in Budapest 

Great Britain’s Joshua Kerr stunned hot favourite Jakob Ingebrigtsen to take 1500m gold at the World Athletics Championships in Budapest.

The Scot clocked 3:29.38 to win a massive battle with silver medallist Ingebrigtsen over the final 300m as Ingebrigtsen’s fellow Norwegian Narve Gilje Nordas took bronze in 3:29.68.

Kerr’s victory, achieved via his season’s best, saw Britain scoop men’s 1500m gold for the second World Championships running, after Jake Wightman triumphed in Eugene, Oregon last year by finishing ahead of Ingebrigtsen in similar style.

The medal is Kerr’s second on the global stage after he won bronze in the 1500m at the 2020 Tokyo Olympics – a race won by Ingebrigtsen.

Kerr’s medal is Britain’s fourth of the Budapest event, with Katarina Johnson-Thompson securing heptathlon gold; Lewis Davey, Laviai Nelson, Rio Mitcham and Yemi Mary John claiming silver in the mixed 4x400m relay; and Zharnel Hughes sprinting to bronze in the men’s 100m.

Kerr: I broke Ingebrigtsen with 50m to go

The 25-year-old told the BBC: « It’s been a long time coming. It’s an overwhelming experience, but I’m so proud of myself, of my team and my family.

« I threw my whole 16 years at that last 200m. I stayed calm, I just wanted to execute a race I would be proud of. I’m very glad to add to that medal count.

« I was battling with Jakob very hard, you can see by my face I’m throwing everything at this guy, I was hurting. I’ve wanted this my whole life. I’m so happy.

Kerr beat hot favourite Jakob Ingebrigtsen of Norway as Britain won the men’s 1500m for the second World Championships running 

« At about 50m to go I kind of broke him, and it was holding on from that point. I’ve had the [Olympic] bronze [at Tokyo 2020] and the gold is much sweeter. »

Wightman: Kerr is like the Terminator

Wightman added: « Our little club in Edinburgh has had two back-to-back world champions. That’s hard to believe. Jakob Ingebrigtsen is going to start hating us Brits ain’t he?

« He showed so much promise for so long, that medal in Tokyo was just the start of this. When Josh Kerr gets it right and when he’s running well, he absolutely flies. I think Ingebrigtsen underestimated how well he was running at the moment.

« I’m so happy for him. Josh is like the Terminator. His internal confidence is crazy. »

New York City Marathon has Changed Pregnancy Deferral Policy

This week, New York Road Runners (NYRR) updated the organization’s pregnancy and postpartum cancellation policy in an attempt to become a “more diverse, equitable, inclusive, and socially responsible organization.” The Boston Marathon changed its pregnancy policy in January, and the London Marathon did so in 2022. Chicago and Berlin have also similar policies in place.

The guidelines and procedures section of the website details how the new policy works for NYRR’s three marquee events with race drawings: the Brooklyn Half, NYC Half, and New York City Marathon. In partnership with the advocacy organization &Mother, NYRR will allow athletes registered for any of those three races an opportunity to cancel their entry if they become pregnant or are postpartum.

“Pregnant or postpartum athletes will receive non-complimentary guaranteed entry for one of the next three subsequent NYRR races for which they originally registered,” the policy states.

So if, for example, an athlete is registered for the 2023 New York City Marathon and their cancellation request is approved, they can choose to register for the 2024, 2025, or 2026 marathon.

According to the rules, “If an athlete has been approved for a Pregnancy and Postpartum Cancellation, they do not need to state which year they intend to claim guaranteed entry for. The athlete will receive non-complimentary guaranteed entry for the next year, and if they do not claim the guaranteed entry, it will automatically roll over into the following year until the three year guaranteed entry period is complete.”

To be eligible for a Pregnancy and Postpartum Cancellation, athletes only need to meet one of three criteria: they will be pregnant at the time of the race they are registered for, they will be postpartum (defined as one year following the birth of a child) at the time of the race they are registered for, or the entrant had been pregnant and experienced pregnancy loss up to six months prior to the race they were registered for.

Entrants must be officially registered for the event they are requesting a cancellation for, and the policy requires that they cancel their entry on their NYRR account and request a cancellation via support request by no later than 11:59 p.m. the night before the scheduled event date. NYRR requires entrants to fill out a medical authorization form and have it signed by a physician, registered midwife, or other licensed health care provider.

Three ways to bounce back from sluggish legs

Most of us have felt like our legs were zapped during a tough training session–no bounce, no explosive power, lethargy… Performance coach and author Steve Magness calls this feeling “flatness” and describes it as when you lose pop or responsiveness. There are a few simple things you can do to boost recovery from this sensation and have your legs full of zest to pound out that next speed session.

“Flatness occurs when our muscle tension is off, ” explained Magness in a recent social media post. “Think of a rubber band,” he said. “If the rubber band is stretched and worn out, then if you pull it back, it won’t go far. It lacks tension.” Contrary to popular belief, flatness isn’t a result of too many tough, fast-paced sessions–it’s thought to be caused by a high volume of slower sessions. Magness suggests increasing muscle tension with responsive/reactive work to bounce back, including hops, hill sprints and strides. Add these drills to your regular workouts to gain speed and reaction time, without getting overly fatigued.

Strides

Strides can be a great way to remind your legs what it’s like to go fast. Make sure you do them on legs that are warmed up, like at the end of an easy run. Each stride should last 20-30 seconds.

Start at a slow jog, gradually accelerating over the first few steps.

Reach your maximum sprinting effort for the middle portion of the stride.

Slow down gradually over the last few steps until you come to a stop, and focus on maintaining good form throughout the stride.

Walk or jog slowly for one to two minutes between strides to allow your heart rate to come down and your muscles to recover.

Aim to include four to eight strides in your workout, increasing the number depending on your fitness or race goals.

Hops

Adding some hops to your workout can boost running strength, power and co-ordination. As with any drill, make sure you are warmed up beforehand, or slot these at the end of an easy run. Focus on using your calf muscles and ankles to generate power, and keep them low and controlled–you aren’t aiming to leap high. Work on keeping core muscles engaged and chest lifted, and practise landing softly.

Basic forward hops

Stand with your feet hip-width apart and your arms relaxed at your sides, and bend your knees slightly to initiate the hop.

Push off with your toes, propelling yourself forward. As you push off, swing your arms forward and upward to help with upward motion. Aim to land softly and gently on the balls of your feet, keeping those knees slightly bent.

Go straight into the next hop, striving to be as fluid as possible. Aim for two or three sets of 10-15 hops in each direction or variation.

Switch it up with lateral hops (to the side) to improve stability and agility. Try single-leg hops, to work on single-leg strength and balance. Switch legs after a set of repetitions.

Hill sprints

There are a variety of ways to run hill sprints, but we suggest starting with the basics. Find a moderate incline that you can charge up for 15-20 seconds. Make sure that you are warmed up, and if possible, have the hill sprints themselves be your workout, rather than tacking them on to the end of a workout, since they are quite demanding.

Start at the bottom of the hill and sprint up for about 20 seconds. Pump your arms powerfully and naturally, as you would during flat sprints, and take quick, powerful strides while driving your knees forward.

After each sprint, walk or jog slowly back down the hill to recover–your recovery should be active, but not rushed. Strive for a 1:3 to 1:4 work-to-rest ratio, meaning if your sprint lasts 15 seconds, your recovery should be 45-60 seconds.

Start with four to six repeats, and as you become more experienced, experiment with different intensities on the same hill, or add more repeats.

After a hill sprint workout, make sure to take an easy running or recovery day.

Faith Kipyegon storms to her second straight 1,500m world championship victory

It was her race to lose–Kenya’s Faith Kipyegon, who is indisputably the greatest 1,500m runner the world has ever seen, would have had to make a serious mistake (or suffer a freak injury) to avoid winning the women’s 1,500m in Budapest on Tuesday. Neither happened, and the double Olympic champion and now three-time world champion and world record holder takes home another gold medal, with a finishing time of 3:54.87.

Former world junior champion Diribe Welteji of Ethiopia ran a smart race, positioning herself just behind Kipyegon near the start, and took home silver, in 3:55.69. And Olympic bronze medalist Sifan Hassan of the Netherlands, after a disastrous 10,000m race on Sunday in which she fell in the final meters of the race she was leading, came from behind with her trademark finishing kick to take home bronze in 3:56.00.

Ciara Mageean of Ireland, the 2022 European silver medalist, ran an excellent race also, finishing fourth with a national record in 3:56.61. Nelly Chepchirchir of Kenya, who finished fifth, ran a personal best (3:57.90).

2022 bronze medalist Laura Muir of Team Great Britain ran 3:56 in the semi-final and was in the race for the first couple of laps, but ultimately faded to sixth (3:58.58).

After a fast first 100m, the race became very slow and tactical, but surprisingly, no one attempted to challenge Kipyegon’s lead, and allowed her to control the pace; the leaders went through 800m in 2:11 and were at 2:58 at the bell. And of course she closed lightning fast, with a 56.5-second final lap, completely unchallenged.

It was also Kenya’s first gold medal of the games. When asked in a post-race interview how it felt to bring home her country’s first gold medal of the games, the humble Kipyegon responded, “I’m so grateful,” and she repeated this when asked whether she felt that this third world title cemented her legacy as the greatest-ever 1,500m runner, adding that nothing in particular had changed in her training with coach Patrick Sang (who is coach also to marathon world record holder Eliud Kipchoge) to get her the extraordinary results she has seen so far this year.

Kipyegon set the world record at the distance at the Florence Diamond League earlier this season, becoming the first woman in the world to go sub-3:50. She, along with Hassan, will also race the 5,000m, which has been rescheduled from Wednesday morning to Wednesday evening, due to the extreme heat and humidity in Budapest. 

You can watch the World Athletics Championships live in Budapest at cbcsports.ca. For full results, click here. 

The 2023 World Athletics Championships are taking place from August 19-27 at the National Stadium in Budapest, Hungary. All the action will be brought to you by Canadian Running and Asics Canada. Follow us on Twitter on Instagram for all things Team Canada and up-to-date exclusive news and content.

Edmonton runner breaks world record for most T-shirts worn in a marathon

David Eliuk celebrated a top-heavy triumph at the Servus Edmonton Marathon on Sunday, setting a world record for the most shirts worn while completing a 42.2-km race.

The Edmonton man sported 78 running shirts as he crossed the finish line in 5:01:50, absolutely smothering the official Guinness World Record of 54 shirts set by British runner David Smith in 2022.

His new marathon crown, which has yet to be ratified by Guinness World Records, will be a familiar fit for Eliuk (and certainly a more comfortable one than his race outfit on Sunday), who previously held the Guinness World Record of 120 for the most shirts worn in a half-marathon.

While being encased in scores of T-shirts may look comical to outsiders, it’s a different story altogether on the inside, Eliuk told Canadian Running on Tuesday.

“It hurt. It actually caused restriction of blood flow to my hands and my lower arms,” Eliuk said of his effort at this year’s Hypothermic Half Marathon in Edmonton, where he officially set the half-marathon record.

He said his marathon attempt Sunday was originally part of his bid to simultaneously hold both the half-marathon and marathon titles. However, his half-marathon record fell in May to American Dan Harvey, who sported 127.

Eliuk said while Sunday’s shirt count of 78 was much less constricting and painful than his three-digit total for the half, his run at the Servus Edmonton Marathon presented a different set of challenges—not the least of which were the temperatures of a summer race.

“While I’m wearing fewer shirts and I don’t have the restriction and I don’t have the mobility issues, I also have to be very aware of my body temperature and sustaining myself through hydration and fuel for five hours,” he said. “It was still uncomfortable, still almost 30 pounds of shirt, and the weight on my shoulders and my back especially was really, really hard.”

Fortunately, race organizers allow runners who expect to take longer than six hours to finish to set out an hour before the usual 7 a.m. start time, which helped allay Eliuk’s concerns over heat.

“I was able to talk with the race director and the race crew and was allowed to enter that wave. So I actually started an hour before the regular marathon. I think it was about 8 C at 6 a.m. Being able to start out running in 8 C temperatures instead of 15 C makes a huge difference when I’m doing what I’m doing.”

Weighing on Eliuk, besides the shirts, was the clock. Guinness World Records rules require that record attempts for the most T-shirts worn in a marathon be completed within six hours.

“My morning was really solid and really good,” he said. “I was able to keep moving for the majority of it and I hit the half at around two hours and 11 minutes, so I had almost four hours to complete the second half of the race.”

Eliuk said he’s content just to appreciate his latest accomplishment, and doesn’t plan on chasing his former goal of holding both the marathon and half-marathon T-shirt records at the same time.

“I know how hard it is at 120 shirts, so for this other guy to go to 127, he’s just at a different level. I’ve been in his shoes before. I know how uncomfortable he was, so I’m happy letting the half-marathon record go.”

Next on his race calendar is the New York City Marathon in November, which he and his girlfriend will be running in support of Think Pink Rocks, a campaign supporting genetic testing for the detection of breast cancer.

“I’ll just be wearing the one shirt in New York,” he said.

This year’s Servus Edmonton Marathon was won by Meng-Tsung Chu from Colorado Springs, in 2:22:54 (one of the fastest times in the race’s 32-year history) and Janelle Bykowski of Lethbridge, Alta., in 2:51:53–and it was her very first marathon.

Joshua Cheptegei: It’s time to transition to the marathon

Three time World 10,000m champion Joshua Kiprui Cheptegei has announced his intention to transition from track events to marathon races, saying that the time has come for him to embrace a new chapter in his athletic career.

Cheptegei’s decision comes after securing his third consecutive world title in the challenging 10,000-meter race at the prestigious stage of Budapest.At 26 years, Cheptegei, who holds world records for both the 10,000-meter and 5,000-meter distances, displayed incredible determination despite sweltering temperatures, completing the race in 27 minutes and 51.42 seconds.

His exceptional performance saw him outshine competitors like Kenya’s Daniel Simiu Ebenyo, who finished with a time of 27:52.60, and his long-time rival, Selemon Barega from Ethiopia, who crossed the line in 27:52.72.Speaking after his gold-winning race, Cheptegei mentioned that it was a special moment for him to defend his title, especially considering his return from an injury.

He expressed his belief that it’s time for him to transition to marathons, as he feels his journey in the middle-distance races has been a successful one.

Cheptegei’s return to the 10,000-meter race marked his first participation since 2022, a year in which he faced an injury setback during the 5000-meter event.

However, this did not diminish his ability to outcompete a strong field of 27 athletes in Budapest. Prior to his victory in Budapest, Cheptegei encountered an unexpected challenge when his fellow athlete Jacob Kiplimo, a prominent figure on the track, had to withdraw due to a hamstring injury.Despite the increased pressure, Cheptegei rose to the occasion and emerged triumphant.

This latest gold medal signifies Cheptegei’s remarkable achievement of securing three consecutive world titles in the 10,000-meter race, a distinction previously attained by legendary athletes like Great Britain’s Sir Mo Farah and Ethiopian icons Haile Gebrselassie and Kennenisa Bekele.

This accomplishment solidifies Cheptegei’s status as one of the foremost athletes of his generation.Benjamin Njia, the coach of the Uganda Athletics Federation, expressed his support for Cheptegei’s decision to venture into marathons.

He explained that while Cheptegei will be using a marathon race in December to assess his potential, this doesn’t immediately mark his departure from track events.Cheptegei will still have two more years to compete, including the 2024 Paris Olympic Games, where he aims to win gold in the 10,000-meter race while continuing to excel in the 5,000-meter event.

Ethiopia’s Waganesh Mekasha to race TCS Toronto Waterfront Marathon

Ethiopian women have featured prominently at the TCS Toronto Waterfront Marathon winning eight of the past fifteen editions of this World Athletics Elite Label race. If Waganesh Mekasha has her way this dominance will continue.

The 31-year-old mother of two brings extraordinary credentials to this year’s event on October 15th as well as some useful ‘intel’.

“I watched the Toronto [Waterfront] marathon many times on television and Yihunilign Adane, who won the 2022 TCS Toronto Waterfront Marathon, told me more about it,” she reveals. The two not only share a manager – Britain’s Malcolm Anderson of Mayo Sports – but each won their respective divisions in the 2023 Ottawa Marathon.

“I watched the Toronto [Waterfront] marathon many times on television and Yihunilign Adane, who won the 2022 TCS Toronto Waterfront Marathon, told me more about it,” she reveals. The two not only share a manager – Britain’s Malcolm Anderson of Mayo Sports – but each won their respective divisions in the 2023 Ottawa Marathon.

Asked if Levins, who used the pacesetting task as a long training run following his second-place finish in the Canadian 10km championship, did a good job she responds with grace.

“He did an amazing job until he dropped out. He was not only pacing me but motivating us all the way to 35km,” she remembers.

Ironically, Waganesh nearly didn’t make it to the start line in the nation’s capital. Despite getting her visa well in advance of the race she was prevented from boarding her flight to Canada by airline officials.

“Oh, yes that was frustrating,” she recalls. “I was shocked when the boarding person told me that I cannot fly to Canada. But many thanks to the race organizers and to my management I made it at last. But I stayed eight hours in Frankfurt airport. I hope that will not happen again.”

Fifteen hours in the air followed by eight stuck in an airport terminal would unsettle most athletes but Waganesh has proven resilient time and time again. Although she ran extremely well at Ottawa, also a World Athletics Elite Label race, she can point to a credible 5th place finish at the 2022 Chicago Marathon in 2:23:41 as another career highlight.

Chicago is one of only six World Athletics Major marathons and a place in the elite section is highly coveted.  A top five finish is, therefore, an extraordinary achievement.

Waganesh has run faster than both of her aforementioned appearances in Ottawa and Chicago.  Her personal best is 2:22:45 which she recorded at the 2019 Dubai Marathon. She would like to go faster on Toronto’s course where the course record is 2:22:16 held by Kenya’s Magdalyne Masai from 2019.

“My training is going very well. I am so excited to be back to Canada,” she says knowing she has a couple of months of intense work to complete before her journey to Canada. “If the conditions are good, and we have a good pacemaker, I will break the course record and win the race.”

That’s a bold prediction. The record is a very good one. But her confidence comes from training under the guidance of famed coach Getamesay Molla alongside other great Ethiopian marathoners such as Yeshi Kalayu who has a personal best of 2:21:17, Azmera Gebru (2:20:48 PB) and Tigist Ambaychew (2:18:03 in Berlin 2022).  Their training is done outside Addis in the dusty hills of Sendafa and Sululta at 2750m altitude.

Sha’Carri Richardson: The Fastest Woman in the World 10.65 World 100m Champion

It has been a challenging two years for U.S. sprinter Sha’Carri Richardson, and after narrowly missing the 100m final at the 2023 World Athletics Championships, she found her redemption in Lane 9 on Monday evening in Budapest, emerging victorious in the women’s 100m and clocking a championship record of 10.65 seconds.

As all eyes in the National Stadium were on the powerful Jamaican duo of reigning world 100m champion Shelly-Ann Fraser-Pryce and Olympic bronze medallist Shericka Jackson, Richardson charged out of the outside lane to beat the Jamaican duo and become the fifth-fastest woman in history.

Richardson earned the title of world’s fastest woman two years after having her Olympic Trials 100m win disqualified for a positive marijuana test and bowing out of the 100m heats at the 2022 U.S. World Trials in Eugene, Ore. This is Richardson’s first global championship. 

The 23-year-old sprinter fell to the track in disbelief after seeing she had edged out Jackson at the line. “I came to win, and I’m here,” she said in a post-race interview. 

Jackson took silver in 10.72 seconds, while Fraser-Pryce won her 15th career world championship medal, taking bronze in 10.77.

Savannah Sutherland advances to hurdles semifinal

In a stunning debut at the World Athletics Championships, Borden, Sask.’s Savannah Sutherland secured a spot in the 400m hurdles semifinal with an impressive time of 55.85 seconds in her heat.

Reflecting on her performance, Sutherland acknowledged that while it might not have been her smoothest race, her determination to keep pace with her fellow competitors paid off, leading to a satisfying outcome. “I stuck with the runners next to me, and [I’m] happy to get the big Q,” she added.

Looking ahead to Tuesday’s semifinals, Sutherland has her sights set on maintaining her competitive edge and has her eyes on an ambitious goal—breaking her personal best of 54.45 seconds. The Canadian record for the 400m hurdles is 54.32.

Get race-ready with this tempo workout

Regardless of the distance you’re training for, tempo runs are an important addition to any training program, but they’re essential if you’ve got a 10K or half-marathon on the calendar. This workout will help you practise running at your race pace for an extended period, to simulate the effort you’ll be putting in on race day.

The 10K and the half-marathon are unique distances because of their combination of speed and endurance. Both require you to maintain a relatively quick pace, despite their length. Your 10K pace may be slower than your 5K pace, but the distance makes it just as hard. The half-marathon may be half the length of a marathon, but the increased pace can make those last few kilometres gruelling.

This is where the tempo run comes in. It helps you practise maintaining your race pace for an extended period, so it doesn’t come as a shock on race day. The goal for this workout is to start off slightly slower than your goal pace, and to gradually get faster throughout the workout. The final section of the workout has you running at your goal pace for 10 minutes straight. If you are further along in your training program, you can try running all segments at race pace.

This is where the tempo run comes in. It helps you practise maintaining your race pace for an extended period, so it doesn’t come as a shock on race day. The goal for this workout is to start off slightly slower than your goal pace, and to gradually get faster throughout the workout. The final section of the workout has you running at your goal pace for 10 minutes straight. If you are further along in your training program, you can try running all segments at race pace.

10 minutes at 10K pace

Half-marathon workout:

Warmup: 15-20 minutes easy jog

10 minutes at marathon pace or slightly faster

5 minutes easy jog recovery

10 minutes starting at the same pace you ran in the first 10, gradually working your way down so the last 1-2 minutes are at half-marathon pace

5 minutes easy jog recovery

10 minutes at half-marathon pace

Cooldown: 10-15 minute easy jog

David Rudisha reveals his favorite track athletes in Budapest

Rudisha has already spotted some of his favorite athletes who he believes are the future of the track.

World 800m record holder David Rudisha is currently in Budapest for the World Championships, this time around not as an athlete but as an ambassador.

So far in his stay there, the two-time Olympic 800m champion has already spotted some of his favorite athletes who he believes are the future of the track.

Speaking to Citius Mag, Rudisha disclosed that Botswana’s wonder kid Letsile Tebogo and Jamaica’s Oblique Seville. Tebogo on Sunday night, August 20 made history to become the first African to win a medal in the 100m at the World Championships.

In the men’s 100m final, Seville finished fourth behind Great Britain’s Zharnel Hughes. World 200m champion Noah Lyles reigned supreme in the race. Apart from finishing fourth in the final, Seville also equaled his Personal Best time of 9.86 during the Heats of the event.

“We have very strong young athletes who are taking over the stage…every day is full of surprises. Letsile Tebogo was just coming from the junior category and he is doing so well at the moment.

We also have Seville from Jamaica who is very impressive. He has run fast times here and I’m impressed. These ones are now the future of the sport,” Rudisha said.

He added that it is also amazing to see Africa doing well in the sprints and he singled out Africa’s fastest man Ferdinand Omanyala.

Even though he failed to impress at the World Championships after finishing seventh, Rudisha lauded him for placing Kenya on the world map.

“He is really doing well and these are some of the athletes we admire since they are the future,” Rudisha said.

Cheptegei joins all-time greats after winning third world 10,000m title in Budapest

As in Oregon last year, and as in Doha in 2019, there was no stopping Joshua Cheptegei when it came to the crunch in a World Championships 10,000m final.

The fastest man in history over 5000m and 10,000m might have been outfought by Selemon Barega on the final lap of the Olympic final in Tokyo two years ago, but when the bell sounded in Budapest Uganda’s golden boy found his Midas touch to land the decisive blow in a gripping East African slugfest.

Cheptegei had already made what proved to be the decisive move by then, overtaking the Ethiopian wind-up merchant Berihu Aregawi with 600 metres to go.

Aregawi, who finished one place ahead of him as the silver medallist at the World Athletics Cross Country Championships in Bathurst in February, had upped the pace with a succession of 64-second laps from six laps out but was burned off when Cheptegei launched his pre-emptive strike.

In Oregon he struck at the bell and stayed there, resisting a challenge from Barega, who ultimately faded to fifth. This time the Olympic champion was his prime chaser again, closing down the back straight and cutting the gap to a metre with 200 metres left.

Gritting his teeth as he rounded the final turn, the Ethiopian prepared to launch a grandstand finish but Cheptegei pulled clear up the home straight, crossing the line a clear winner in 27:51.42.

Such was Barega’s sense of deflation, the wind evacuated his sails. Easing down as the line approached, he was pipped for second place by Daniel Ebenyo, the Kenyan claiming a silver to match his Commonwealth runners-up prize of last year in 27:52.60.

Barega took bronze in 27:52.72, followed home by compatriot Aregawi, fourth in 27:55.71, and Kenyan Benard Kibet, fifth in 27:56.27. Canada’s Mo Ahmed came next in 27:56.43, a lifetime best.

For Cheptegei, who closed with a 53.46-second final lap – near identical to his Eugene split of 53.42 – it was as momentous as any of his growing number of victories. At the age of 26, he entered the record books as the fourth man to claim a hat-trick of world 10,000m titles, following in the spikemarks of the Ethiopian greats Haile Gebrselassie and Kenenisa Bekele, who both won four, and Britain’s supreme championship performer, Mo Farah.

“I am very excited and proud that I have succeed in winning my third world title in a row, “said Cheptegei, who has had to contend with injury since his Oregon victory. “This was the best possible way to end the season.

“This might be my last championships on the track. That's why this gold medal means even more.”

With a marathon debut to come in December in Valencia, the city where he set his 10,000m world record three years ago, who knows what the future might hold for the man who has broken the traditional East African distance running stranglehold of the Ethiopians and Kenyans?

For the time being, he can content himself on a job well done in a curious race that was clearly dictated by clammy, humid conditions reminiscent of Osaka in 2007.

Cheptegei and the rest of the leading lights kept their powder dry as his Ugandan teammate Joel Ayeko set off on his lonesome in the phoney war of the opening 3km.

Passing 400m in 62.86 and 1km in 2:46.69, the 30-year-old was more than five seconds clear at one stage before Cheptegei steadily whittled it down, with Ebenyo and Kibet in his slipstream.

Kibet and Aregawi traded places at the front before 5km was reached in a pedestrian 14:21.75. The cat-and-mouse continued, Kibet also taking a turn in pole position.

All the while, Cheptegei kept his cool, literally and metaphorically. Having run out of gas at the end of the World Athletics Cross Country Championships on home ground in the humidity of Kampala back in 2017, he veered out to collect a sponge at a water station – then bided his time when Aregawi started injecting some meaningful pace.

In the end, it was his class that told. Once again. In three seasons, he has run just three 10,00m races. He has won Olympic silver and two more world golds.

Jacquie Mannhard, JP Giblin take the honors at Leadville 100

Americans Jacquie Mannhard and JP Giblin took the spoils at the Leadville 100 with two exhilarating performances at the race in Colorado, USA. The pair dominated the women’s and men’s races respectively – each winning by a comfortable distance.

Mannhard completed the 100-mile out and back course in a time of 21:24:55, finishing almost two hours ahead of her nearest rival. Giblin, runner-up in 2022, crossed the line first overall in a time of 17:07:25, over 40 minutes ahead of Luke Paulson in second.

Both victors were some way off the course record times set by Matt Carpenter (2005, 15:42:59) and Ann Trason (1994, 18:06:24).

Magnificent Mannhard

The Boulder-based ultra runner, who is at home in the Colorado mountains having won the Kessel Run Ultra (60KM) in November, 2022, produced a strong performance to set a time of 21:24:55 – the slowest women’s time since 2010. Despite that fact, she was the class of the field taking the win by one hour, 51 minutes and 56 seconds.

Second over the line was fellow American Lucie Haines. Haines had enjoyed a pair of victories in Colorado Spings in May and June winning the Valkyrie Trail Race (50K) and Ring the Springs (100K). But at Leadville she was unable to keep apace with Mannhard as she finished in a time of 23:16:51.

Canada’s Madeline Wighardt denied the Americans a clean sweep on the women’s and men’s podium by finishing third in a time of 23:32:57. The 22-year-old finished second in the Quebec Mega Trail (QC) 110K race in 2022 as she starts he fledgling career.

Colleen Noonan was next over the line – another who has enjoyed 2023 success in the state. The American won the North Fork 50 Mile/50K at Buffalo Creak and Chase the Moon 12-hour Solo. Noonan had to settle for bronze at Leadville, however, as she finished over two hours behind Mannhard in a time of 23:33:57. Carrie Stafford (23:48:50) was fifth over the line just under the 24-hour mark.

Glorious Giblin

Another Colorado-native took the victory in the men’s race as Giblin topped the podium. The 29-year-old, who finished 18th at Western States in June as well as second at Bandera 100K in January, finished in a time of 17:07:25.

He was followed over the line by Luke Paulson (17:47:55). The 31-year-old, who won the Yamacraw 50K in Kentucky in May, was 40 minutes and 30 seconds off the pace.

Scott Tarer was third over the line in a time of 17:54:12, just six minutes, 17 second further back. The 42-year-old won the Crown King Scramble 50K in May and finished 15th at Western States in June. He is a previous winner of the Javelina Jundred, the Hennepin Hundred and the Vermont 100.

Great Britain’s Ry Webb finished fourth in a time of 18:38:13 – an hour and a half behind the race winner. Webb has +800 rating on the UTMB Index won the 2021 Lakes in a Day 50 miler, Patrick Cabe (19:34:54) rounded off the top five.