Running News Daily

Running News Daily is edited by Bob Anderson in Los Altos California USA and team in Thika Kenya, La Piedad Mexico, Bend Oregon, Chandler Arizona and Monforte da Beira Portugal.  Send your news items to bob@mybestruns.com Advertising opportunities available.  Train the Kenyan Way at KATA Kenya. (Kenyan Athletics Training Academy) in Thika Kenya.  KATA Portugal at Anderson Manor Retreat in central portugal.   Learn more about Bob Anderson, MBR publisher and KATA director/owner, take a look at A Long Run the movie covering Bob's 50 race challenge.  

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What’s the one piece of running gear that you never want to part with?

Have you ever had a pair of shoes, special socks or a lucky shirt that you just couldn’t imagine parting with? In this short film, Australian outdoorsman, runner and filmmaker Beau Miles pays tribute to an extraordinary hat. 

“My magnificent hat has lost the will to live,” says Miles. “After 15 years of sun and body fluids, with a heavy heart and a head full of memories I take my favorite, thread-bare, stinking, beyond-repair hat for one last run.” In an “ode to his stuff” that will have you laughing and quite possibly shedding a tear (yes, over a hat), Miles’s tribute to his hat is surprisingly powerful.

Miles is known for being a fixer–he doesn’t like to waste anything, and in the first moments of the film you see him stitching up a favourite pair of shoes: “what a therapeutic thing to do before going for a run,” he says. His entire running outfit, he says, is probably on its last legs, but he sets out for a 40-km run anyway, to bid adieu to his hat and honour the adventures he’s been on with it.

While it might sound silly, Miles delivers some insightful reflections, sharing that a good piece of gear allows you to completely forget you’re using it and be immersed in the experience you’re having. If you’ve ever had a piece of running kit that you’ve carted around everywhere, you’ll relate, and if you don’t, you’ll find yourself feeling the need for one.

“As I move through life, I’m realizing that what I wear and make and fix until it can no longer be fixed are things worth spending time with,” Miles says. Those beloved running shoes that you simply can’t get rid of and insist on taking out for the occasional nostalgic run? Miles says they’re important, and he does so in a beautiful way.

(12/19/2022) ⚡AMP
by Keeley Milne
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Kenyan and Ethiopian runners win Taipei Marathon 2022

Kenya’s Lani Kiplagat Rutto and Ethiopia’s Alemtsehay Asefa Kasegn won the 2022 Taipei Marathon men's and women’s divisions, respectively, on Sunday (Dec. 18).

Rutto finished with a time of two hours, nine minutes, and 42 seconds, and Kasegn clocked two hours, 25 minutes, and 55 seconds, which broke the women’s course record, CNA reported.

Rutto, who was just 25 seconds shy of breaking the men's record, won the first place prize of US$26,667 (NT$820,000), while Kasegn took home US$60,000 for breaking the women’s record of two hours 27 minutes and 36 seconds.

Kasegn was last year’s Taipei Marathon female champion, and she came back this year to break the women’s course record.

The fastest Taiwanese runner was 40-year-old Chiang Chieh-wen (蔣介文), who finished in two hours, 25 minutes, and 53 seconds. Meanwhile, Lisa Ries (雷理莎) won the women’s domestic contest in two hours, 40 minutes, and 54 seconds, which was her personal best, the report said. Chiang and Ries each won a cash prize of NT$100,000.Kasegn had tagged along behind Chiang from the beginning and followed him closely until the finish line. Chiang said jokingly after the event, “I was thinking ‘it doesn’t matter to me if she tags along behind me,’ but, shouldn’t she dole one-third of her NT$1.8 million prize money to me?”

Ries said she had to withdraw from the competition the previous two years because of injury, and this year she achieved her goal of finishing the race without getting hurt. She added that now all her efforts will be focused on qualifying for the 2024 Paris Olympics.

(12/19/2022) ⚡AMP
by George Liao
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New Taipei City WJS Marathon

New Taipei City WJS Marathon

The best thing about Wan Jin Shi Marathon Race, is the chance to take in the enchanting view along the North Shore. The breathtaking view of the mountains and the seaside is the centerpiece of the race. The Queen's Head Rock is set against the backdrop of the North Shore, complemented by the area's many scenic landmarks. This is the...

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Questions Arise About Selection of 2024 Olympic Marathon Trials Site

The USATF national office overrode a recommendation from its board of directors that Chattanooga host the Trials.

Despite a recommendation from the USA Track & Field (USATF) board of directors that Chattanooga be named the host city for the 2024 Olympic Marathon Trials, the city will not host the event. Instead, Orlando, the only other city to bid on the Trials, was named as the host city. 

According to minutes from the October 9 USATF board meeting held in Miami Beach, recently posted to USATF’s website, the board issued “an advisory vote of approval for the 2024 USATF U.S. Olympic Trials - Marathon bid to be awarded to Chattanooga, Tennessee. Final approval still remains with the USATF National Office.” 

The vote was unanimously carried with one abstention. But the national office announced on November 8 that Orlando would be getting the nod. 

Runner’s World asked USATF spokesperson Natalie Uhl and CEO Max Siegel for clarification on why the national office overrode the board of directors. Uhl referred questions on the matter to Mike Conley, the chairman of the board of directors. 

Conley wrote in an email to Runner’s World, “The [United States Olympic & Paralympic Committee] is looking into the matter and until I hear back from them I have no comment.”

The USOPC was unable to provide comment to Runner’s World immediately, but a spokesman said he would do so at a later time. 

Multiple sources told Runner’s World both Orlando and Chattanooga performed well at site visits. But late in the selection process, after the board vote, Chattanooga’s bid was disqualified.

Neither USATF nor Conley would confirm that Chattanooga was disqualified nor explain why. 

A board member, Jim Estes, had been involved as an advisor on Chattanooga’s bid. Estes had disclosed the relationship from the beginning—board members and other volunteers with USATF are required to file conflict of interest forms and keep them up to date—and Estes recused himself from voting on anything related to the Olympic Marathon Trials. His recusal is noted in the meeting minutes. 

According to his LinkedIn profile, Estes previously worked in the USATF national office in Indianapolis for almost 12 years, from 2005 to 2016. For the last four, he was the director of events. He is now a consultant for events in the running industry. 

Estes declined to comment to Runner’s World. The chief sports officer at the Chattanooga Sports Commission, Tim Morgan, was directing Chattanooga’s bid for the Trials. He did not return multiple calls and messages requesting comment. 

The board bases its vote on recommendations from members of the men’s and women’s long distance running committees, volunteers who visit potential sites and evaluate the bids for what will help produce the strongest Olympic team and be best for the athletes. 

At a November virtual meeting of USATF’s board of directors, the topic of the bid for the Olympic Marathon Trials came up again. But the discussion was held in executive session, meaning that what was discussed remains private. The executive session lasted for 15 minutes. Again, Estes recused himself from the session. 

A similar disagreement marred the selection of the 2016 Olympic Marathon Trials. For that event, the men’s and women’s long distance running committees recommended that the Trials return to Houston, which had staged a successful Trials in 2012. Siegel overrode that decision and decided the Trials should be in Los Angeles, a larger media market. 

That race in Los Angeles went off in warm conditions. February temperatures reached into the mid-70s, and several athletes struggled in the heat, with many claiming inadequate fluids on the course. For the men, Galen Rupp, Meb Keflezighi, and Jared Ward made the team. On the women’s side, Amy Cragg and Des Linden finished first and second, and Shalane Flanagan collapsed at the finish line in third place. 

USATF is facing scrutiny about other administrative matters. In November, when the nonprofit organization’s most recent tax forms were made public, it showed Siegel had a total compensation package of $3.8 million in 2021. The chief operating officer, Renee Washington, made more than $1.6 million. Together, those two salaries represented more than 16 percent of the organization’s revenues. 

Earlier this month, heptathlete Taliyah Brooks filed a lawsuit against USATF for failing to reschedule the heptathlon during extreme heat at the 2021 Olympic Track and Field Trials.

 

(12/18/2022) ⚡AMP
by Runner’s World
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Cranberries Can Prevent UTIs, Support Performance, and Offer More Health-Boosting Benefits

This holiday staple offers more than festive flare. 

If you’re only eating cranberries once a year, you’re missing out on a wide array of nutrients and creative dishes. Cranberries have adorned Thanksgiving and holiday tables for hundreds of years. But this naturally tart red berry has many culinary uses. Plus, cranberries are packed with vitamins, minerals, and antioxidants and have been shown to improve heart health, reduce inflammation, and may even enhance performance.

Not to mention that cranberries come in several forms—fresh, dried, and juiced—so you have multiple ways to add them to your diet. 

Here, everything to know about cranberries’ benefits, including just how easy they are to add to your plate.

What nutrients will you get from cranberries?

Fresh cranberries are a good source of vitamin K and an excellent source of fiber and vitamin C. Beyond the nutrition label, they also have polyphenols or plant compounds that have been studied for their beneficial role in many health conditions. 

According to the USDA, one cup of fresh, whole cranberries has: 

46 calories

0.5 g protein

<1 g total fat

12 g carbohydrates

4 g fiber

4 g sugar

14 mg vitamin C

8 mg calcium

80 mg potassium

What are the health benefits of cranberries?

The Dietary Guidelines for Americans recommend two servings of fruit per day, thanks to the plethora of nutrients they offer. Cranberries, in particular, have been studied for their health properties, including these benefits: 

1. They can lower your risk of chronic disease

“Cranberries are loaded with antioxidants, so they help defend your body against oxidative stress,” says Samantha Cassetty, MS, RD, plant-focused nutrition and wellness expert and co-author of Sugar Shock. Oxidative stress occurs when free radicals (cell-damaging compounds) outnumber antioxidants in the body. 

Research links excessive oxidative stress to chronic conditions, including heart disease, type 2 diabetes, cognitive decline, and cancer. Recent research has found that eating cranberries boosts the antioxidant effect in the body and may fend off these conditions. “When you consume antioxidant-rich foods like cranberries, it helps to correct the imbalance [of free radicals],” adds Cassetty. The same research also points out the anti-inflammatory properties of cranberries—another important component of disease prevention. 

2. They benefit your heart

“Cranberries provide numerous cardiovascular benefits,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook . An abundance of research suggests that berries, in general, reduce (bad) LDL cholesterol, triglyceries and blood pressure, while increasing (good) HDL cholesterol. 

“Additionally, cranberries may help improve the flexibility of your arteries,” says Cassetty. “When arteries become stiff, it can lead to high blood pressure.” The research suggests that cranberries can improve several risk factors for heart disease.

3. They prevent urinary tract infections

You’ve probably heard that cranberry juice can treat a urinary tract infection (UTI). While that’s not necessarily the case, cranberries have been studied for their role in urinary tract health. “Cranberries naturally contain the flavonoid, proanthocyanidin (PAC),” says Harris-Pincus. And it’s this flavonoid that likely blocks the buildup of bacteria and helps to prevent urinary tract infections. 

A meta-analysis involving 23 studies and more than 3,900 participants backs up the claim that cranberries can help prevent UTIs in susceptible populations. The study found that those who drank cranberry juice had the biggest reduction in risk of UTIs, compared to those who took a capsule or tablet. In other words, having cranberries in your diet may stop UTIs before they start. 

4. They may contribute to a healthy gut microbiome

“A growing body of [new] research suggests that the use of cranberries as part of a healthy diet can help maintain a beneficial population of gut microbiota,” says Harris-Pincus. Small studies in humans and animals show that eating cranberries may alter the gut microbiome in a positive way. 

“Your microbiome regulates immune function, inflammation, cholesterol, blood sugar levels and mood, so it pays off when you have a healthy microbiome,” says Cassetty. Yet, more research is definitely needed before making general recommendations about cranberries and the microbiome. 

5. They can support endurance performance

Fueling before a run is crucial for maximizing performance, and dried cranberries may be the perfect prerun snack. Packed with easy-to-digest carbohydrates (they have added sugar to improve palatability), they offer up energy for your muscles to maintain long miles. 

In addition, the inflammation-fighting compounds in cranberries may help athletes recover faster. 

The research on cranberries in the athletic population is lacking, but one study in rowers did find that supplementing with cranberry extract increased postexercise levels of antioxidants in the blood. This is important because strenuous physical activity can raise oxidative stress, and antioxidants can bring it down, as mentioned earlier. 

How to add cranberries to your meals

“Cranberries are amazing because of their culinary versatility,” says Harris-Pincus. “Fresh, frozen, and dried cranberries are tasty assets to both sweet and savory dishes,” she adds. Here are some simple ways to add cranberries to your diet, from Cassetty and Harris-Pincus:

Bake cranberries into quickbreads, muffins, pancakes, and crumbles, because the sugar in the baked good will balance the tartness of the berries.

Use dried cranberries in nutritious dishes, like salads, roasted veggies, and grain-based bowls.

Add dried cranberries to a homemade trail mix made with popcorn and nuts. 

Include fresh cranberries in baked oatmeal with a dash of maple syrup.

Create a cranberry compote in the microwave with fresh berries, water, your choice of sweetener and citrus. Enjoy it on waffles, pancakes, crepes, oatmeal, or as a sandwich spread.

Drop a few cranberries in a glass of champagne for a healthy garnish.

Add 1 to 2 tablespoons of cranberry juice to your favorite vinaigrette recipe for a tart pink dressing.

Replace the raisins with dried cranberries in your favorite childhood snack, peanut butter over celery, and make “red ants on a log.”

Combine cranberries with sweet potatoes and drizzle with maple syrup and olive oil. Roast for 30 minutes for a sweet and sour side dish. 

The bottom line on the benefits of cranberries

Cranberries are affordable, versatile, and underutilized. Not only are they pretty to look at, but they are also good for your health. Whether you like them fresh, dried, or juiced, cranberries are worth adding to your meals. Incorporate them during heavy training seasons to get an added antioxidant boost. 

(12/18/2022) ⚡AMP
by Runner’s World
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The Importance of Injury Prevention in Winter

Winter is a risky time of year.

"I simply must go run," you might say in the doldrums of January.

"But, baby it's cold outside," your foot, shin or hip whispers back.

There are many reasons why your body might instinctively want to avoid running in winter. The frigid temperatures make muscles and joints tighter, and thus more injury prone. The darkness and the slippery, snowy, hard, frozen ground make it easier to misstep or fall. The cooler temperatures allow you to run faster than you would in summer, increasing impact forces.

While peer-reviewed studies on the subject are limited, a 2014 master's thesis reviewed the literature and found that "the injury rate for musculoskeletal injuries was higher in the winter months." That thesis project is by no means definitive. However, anecdotally, I have noticed a similar pattern for athletes I coach. Take these easy steps to prevent your body from rebelling.

1. Focus on a warm-up, and do it in a warm location

Starting a winter run cold reduces proprioception (ground feel), and subjects tight muscles and tendons to excess injury risk. Don't wait for the first few miles to pass before you can feel your feet-start the workout inside instead.

Before each run, do a complete warm-up indoors, like this one combining lunges, leg swings, and light jogging in place, adapted from Coach Jay Johnson. Evidence indicates that warm ups may reduce injury risk. At the very least, it will make you feel less like an icicle and more like a well-oiled machine when you get out the door. To step it up a notch, run your legs under hot water in the shower pre-run.

2. Keep your feet, knees and muscles warm while running

Running with cold joints and muscles is like typing on a typewriter-it can work, but there is less margin for error and you'll probably go slower, too. One study on rats found that muscles below core temperature were more prone to tearing. Across the U.S., stress fractures increase in winter (that statistic includes non-runners). Being cold is just plain miserable, too, unless you were born and raised in North Dakota or are an actual penguin.

During your run, err on the side of more clothes to insulate your feet, shins and knees. There is no honor in wearing shorts in freezing temperatures, and it could raise injury risk for some people. A base layer of flexible tights is a great option. 

3. When in doubt, use more traction

If I had a dime for every time I fell after thinking I didn't need trail shoes or extra traction, I would really benefit from the new tax bill. All it takes is one slippery patch to ruin a season. Anecdotally, excess slipping with each stride (even if not accompanied by a fall) seems to increase risk of hip and low-back injuries in winter.

I advise athletes to find an everyday trail shoe that can work for dry and wet conditions. On extra-icy days, add a slip-on traction device. By taking out the daily decision-making, you can prevent yourself from making a poor choice that results in a faceplant or, even worse, a knee-plant or hip-plant.

4. Use a post-run routine to prevent injuries

After you finish a winter run, it's tempting to go straight to the hot cocoa or hot toddy or hot coddy (hot cocoa with bourbon). But spending a few extra minutes on a strength and mobility routine can make you more resistant to injuries and improve your running economy by improving power transfer.

Coach Jay Johnson's myrtl routine is a great place to start when developing your own plan. Add some relaxed leg strength work and 5 to 10 minutes of foam rolling, and you'll be doing everything you can to injury-proof your running life.

5. Stay hydrated and fueled

Cold weather can throw everything for a loop. Hydration can feel optional ("I'm not sweating because it's cold, right?") and nutrition rules can get stretched ("Eggnog is basically a recovery shake, right?"). But hydration and fueling are two of the most important elements of staying healthy, and two that are completely under your control.

For hydration, let your pee be your guide. You don't want to be peeing coca cola or vodka-a light yellow is perfect. Dehydration is bad for performance and injury prevention, but so is over-hydration, so just make sure you drink (water) responsibly.

Negative energy availability (not consuming enough calories for your activity level) is the biggest risk of all when it comes to staying injury free. Whenever you are training, keep the fuel coming and avoid stigmatizing any food. Work on getting plenty of fat, protein and carbohydrates. When in doubt, all food is good food for a runner in training, be it a stir-fry or a gingerbread house.

(12/18/2022) ⚡AMP
by Trail Runner Magazine
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Kilian Jornet Won the Biggest Races and Launched His Own Apparel Brand

Heading into the 2022 ultramarathon season, Spanish runner Kilian Jornet hadn't contested a 100-mile race since 2018, when he dropped out of the Ultra-Trail du Mont Blanc (UTMB) following an allergic reaction from a bee sting. In the ensuing years, Jornet, now 35, had two children with his partner, Swedish ultrarunner Emelie Forsberg, and he launched his own trail-running footwear and apparel brand, NNormal. Fatherhood and entrepreneurship didn't slow him down, however; the running world's greatest of all time began the season with a win at Sweden's 100-mile Tjrnarparen Trail Ultra. He then pulled off an audacious double, winning Colorado's Hardrock 100 as well as the UTMB-and set course records in both events. Outside spoke with Jornet about his remarkable year.

OUTSIDE: You've done several 100-mile races in 2022 after a few years running shorter events. Was that a planned break? KILIAN JORNET: In 2019, I wanted to focus on shorter distances, with the Golden Trail Series and an Everest expedition. In 2020, I wanted to spend time with my family. To try something different, I trained mostly on roads. In 2021, the focus was on a trip to the Himalayas and getting fast in short distances, specifically the vertical kilometer.

Your long-term partnership with Salomon ended last year. What made you decide it was time to do your own thing? I've always been a geek when it comes to gear. I had the idea of developing something on my own, but it was more a dream than a project. Then last year, through a mutual friend, I met the Fluxa family, who own Camper shoes, and told them that I wanted to do something in the outdoor space. Since the first conversation, we saw that we shared the same values and vision around social and environmental responsibility. From there things went fast. I'm very grateful for all the years at Salomon, and for all their support and what we did together, but it was time to do something different.

How did the idea for NNormal come about? We thought that the best way to implement our ideas-in terms of products, marketing, and corporate responsibility-was to create our own company. The benefit of cofounding a company is that you don't need to answer to shareholders at the end of the year, so you can develop your mission without any pressure. Of course, you want it to be economically sustainable, but you can always put product and company values at the forefront.

With the exploding popularity of ultrarunning, do you believe there will be more professional athletes in the near future? In the past five years, I've seen many more athletes becoming professional-not just to survive, but earning a good salary. More brands are creating teams with great resources. I think that will continue, and I hope it increases equality and diversity in the sport. Many of the big competitions have fewer female participants than male, and many of the sponsorships are from brands in Western countries. In this regard, brands have a big role to play, not only in equal sponsorship opportunities, but also when it comes to marketing and communication.

Many outdoor apparel brands say that protecting the environment is an important part of their company philosophy. How does NNormal plan to tackle that challenge? At NNormal we want to focus on durability. That means making products that perform well for a long time and are easy to repair. They should also have emotional durability, which means that they look good today and in five years. We want to make collections that are timeless and not designed according to seasonal trends. It's important to have great standards when it comes to the environmental footprint of the materials as well as the production process. Most important, we want to base our business model not on overconsumption but on finding different ways to be economically sustainable.

The running-shoe market is notoriously competitive. What makes you optimistic that NNormal can succeed? The first thing is to define success. Is it to sell a lot, or to have a quality product? We have a great team of footwear developers-we have the experience of Camper for shoe development and comfort, and we have a very talented group for performance footwear. For our first shoe, the Kjerag, we wanted to make something that performs well on different terrain and over different distances. I think our approach of durability, comfort, and versatility will appeal to many athletes. But we'll see what our customers think.

(12/18/2022) ⚡AMP
by Trail Runner Magazine
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Three ways to get a grip on winter running

Just because there’s snow on the ground, it doesn’t mean you should take your running goals into hibernation. Winter is a great time to get outside and enjoy the fresh air, and running in the snow can be fun, if you’re prepared. There is more to running in the winter than simply embracing the cold—you’ll need the right gear to ensure your safety.

Follow these three tips to stay safe and comfortable while running in the snow.

Invest in the right gear

Making sure you are prepped with the right equipment before heading outdoors is the best way to guarantee a safe and successful run. Buy shoes with good traction on the outsole with either Gore-Tex or water-resistant materials to keep your feet warm and dry. Some other gear to invest in is thermal or merino-wool moisture-wicking socks, a winter-specific hat, warm gloves that are not too bulky, plus a wind and water-resistant jacket to keep you warm and dry. Just because there’s snow on the ground, it doesn’t mean you should take your running goals into hibernation. Winter is a great time to get outside and enjoy the fresh air, and running in the snow can be fun, if you’re prepared. There is more to running in the winter than simply embracing the cold—you’ll need the right gear to ensure your safety.

Follow these three tips to stay safe and comfortable while running in the snow.

Invest in the right gear

Making sure you are prepped with the right equipment before heading outdoors is the best way to guarantee a safe and successful run. Buy shoes with good traction on the outsole with either Gore-Tex or water-resistant materials to keep your feet warm and dry. Some other gear to invest in is thermal or merino-wool moisture-wicking socks, a winter-specific hat, warm gloves that are not too bulky, plus a wind and water-resistant jacket to keep you warm and dry. 

Look for a running jacket that isn’t black, and that has reflective elements, so you can be seen by motorists. If you can’t get your mind off that stylish black jacket, there are plenty of reflective accessories (i.e., lights, vests and reflective bands) you can purchase from your local running store to help make you visible.

Find the safest route

The last thing you want is to risk falling on slippery roads or trails. Avoid roads or paths that have not been cleared of snow and ice, and instead, look for running routes that have been plowed and are well-lit, so drivers and other pedestrians can see you.

If you are on the trails, be cautious of your surroundings and watch for potential hazards, such as branches or other debris that could be hidden beneath the snow.

Take it slow and listen to your body

Even if the snow looks like it’s packed down well, take it slow and be cautious so you can grasp the conditions in the first few kilometres. Start at a slower pace and gradually increase your pace as you become more comfortable with the footing.

One technique runners use for better grip and control in the snow is to shorten their running stride. Using this strategy keeps your centre of gravity low, which can result in having more control on a wet or slippery surface.

If you feel cold, tired, or uncomfortable, don’t hesitate to stop running (but do keep walking, so you don’t get too cold too quickly). Don’t get too caught up in your pace. One slow training run isn’t going to disrupt your training, but pushing your body toward injury will. 

(12/17/2022) ⚡AMP
by Marley Dickinson
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Steiner, Prandini and Brown to race Millrose Games 300m

Global medalists Abby Steiner, Jenna Prandini and Brittany Brown are set to clash in the 300m when the 115th Millrose Games, a World Athletics Indoor Tour Gold meeting, takes place in New York on February 11.

Steiner, the NCAA indoor 300m record-holder, had a breakthrough campaign in 2022. The 23-year-old completed her collegiate career at the University of Kentucky with four NCAA titles, setting a US indoor record and outdoor NCAA record in the 200m. She then lowered her PB to win the US 200m title, qualifying for the World Athletics Championships Oregon22, where she finished fifth and also formed part of USA’s victorious 4x100m and 4x400m teams.

“I am beyond excited to be running at this historic meet for the first time in my professional career,” said Steiner. “I’m looking forward to the atmosphere, fans, and great competition that Millrose always provides!”

Steiner ran her NCAA indoor 300m record of 35.80 in December 2021. The US best of 35.71 is held by Quanera Hayes, while the world best of 35.45 was equalled at the Millrose Games in 2018 by Shaunae Miller-Uibo. Both of these marks could come under threat in New York in February.

Among those challenging Steiner in this Millrose Games signature event will be her fellow world 4x100m gold medallist Prandini and 2019 world 200m silver medallist Brown.

Prandini is a three-time NCAA gold medallist for the University of Oregon, as well as a two-time US 200m champion. As well as winning world 4x100m gold in Oregon, she also claimed Olympic 4x100m silver in Tokyo.

Brown claimed her world 200m medal in Doha in 2019 and more recently won the 200m title at the NACAC Championships in The Bahamas.

Also in the women’s 300m field at the Millrose Games will be Cynthia Bolingo, Belgium’s 2019 European indoor 400m silver medallist.

These are the latest stars announced for the Millrose Games, joining the showdowns in the pole vault between Katie Nageotte, Sandi Morris, and Katerina Stefanidi, and in the shot put, featuring Ryan Crouser and Joe Kovacs. The men’s 3000m, meanwhile, will star Geordie Beamish, Cooper Teare and Josh Kerr.

(12/17/2022) ⚡AMP
by World Athletics
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NYRR Millrose Games

NYRR Millrose Games

The NYRR Millrose Games,which began in 1908 as a small event sponsored by a local track club, has grown to become the most prestigious indoor track and field event in the United States. The NYRR Millrose Games meet is held in Manhattan’s Washington Heights at the New Balance Track & Field Center at the Armony, which boasts a state-of-the-art six-lane,...

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How to quickly react to, and heal from sports injuries

While playing sports, either professionally or just as a hobby, accidents happen suddenly, causing minor or major injuries. While prevention strategies can help you avoid them, an unexpected collision when you make a wrong move can result in serious and painful injuries. Therefore, be ready to react as soon as this happens, and if it’s serious, seek medical assistance immediately. In that way, you protect yourself from the worst outcome, and if you’ve been through this, follow the article for some tips on how to heal from a sports injury.

React Immediately

Some sports injuries can’t be treated and healed at home, so you need to react quickly. For instance, it often happens that one sprains or breaks an ankle doing a usual exercise, and it can have certain consequences. For that reason, check out the valuable pieces of advice at Science of Rehab, and let the healthcare professionals help you heal the injury. A sprained or broken ankle can cause you a lot of trouble, especially if it isn’t treated as it should be, so don’t put yourself in danger of having serious consequences. Seek medical treatment, be disciplined, and take care of it in the future.

Make Use of the Rice Method

The “rice” abbreviation stands for rest, ice, compression, and elevation, which are major treatments for your tissue injury. The first step after the injury is to stop your activity immediately and rest for the first two days. Resting prevents any further injury, so this step is highly important. Further, apply ice for twenty minutes every three hours during the first days of being injured. The cold will prevent swelling and pain in your injured area. After that, wrap the injured area with an elastic medical bandage, which shouldn’t be too tight as to interrupt blood flow, and at the end, raise the injured body part because it reduces pain, swelling, and throbbing.

Allow the Injured Area to Heal

An injured body part will struggle to heal if you repeatedly use it after an injury. The pain in it is an excellent indicator that you don’t recover properly, so you shouldn’t ignore it. Often, the best possible option is to immobilize the injured body part and rest it completely to allow its complete healing. When you use the injured body part all the time, things might get complicated because an acute injury may become a chronic one, which could be difficult to heal.

Consult a Professional

Minor sports injuries typically heal and improve after two weeks of rest and a break from sport or exercise. A lack of improvement could be a sign you should consult a sports doctor, who’ll help you with clinical examinations and scans that will warn you to focus on a faster recovery with minor complications. Understanding your injury will facilitate your physical and mental recovery significantly. Also, you should consult your doctor about the exercise regime, which will help the healing process and ensure that appropriate milestones are achieved.

Food Can Help You

Just because you’ve injured yourself doesn’t mean you shouldn’t stay fit and healthy. First, if you’ve injured your knee, exercise your upper body with weightlifting. If you’re healing a shoulder injury, do some yoga or exercises for the lower body. Also, take care of the foods and supplements that can help the body heal faster. 

Eat protein-rich foods like fish and meat, and eat citrus fruits, which are full of vitamin C that rebuilds tissues and has anti-inflammatory properties. Omega-3 fatty acids are great supplements you can find in chia seeds, salmon, and walnuts. As a result, choose your groceries carefully and avoid gaining too much weight, as this will also slow down your healing process.

Be Patient

This last step is often difficult when recovering from a sports injury, particularly over a longer period of time. Many athletes start their sports activities before they’re really ready, which often leads to re-injury and a much longer recovery period. One of the best ways to recover, among all the other tips, is to practice patience during the recovery and resist the urge to push your body too quickly. If you let your body heal at its own pace, you’ll be rewarded with a complete recovery and a bright future in sports.

In summary, a fast recovery from a sports injury requires discipline, medical expertise, and lots of patience. Seeking guidance from specialists while being responsible and careful not to further complicate the injury can make a significant difference in recovery time. Therefore, try to avoid negative thoughts or wrong tips from people who can’t help you, and your healing process will be easy and complete.

(12/17/2022) ⚡AMP
by Colorado Runner
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How Young Is Too Young to Lace Up for a Marathon?

A new paper looks at the available research and makes recommendations. 

The world—running and not—had its eyes on the Flying Pig Marathon this past May after a 6-year-old boy completed the race with his family in 8 hours and 35 minutes. 

It wasn’t the finish itself that caused an outcry, but a subsequent social media post by the boy’s mother that references his distress during the later miles of the race. 

The photo showed the boy holding a box of Pringles potato chips with the caption, “On the marathon course, Rainier knew they usually hand out Pringles around mile 20. He was struggling physically and wanted to take a break and sit every three minutes. After 7 hours, we finally got to mile 20 and only to find an abandoned table and empty boxes. He was crying and we were moving slow so I told him I’d buy him two sleeves if he kept moving. I had to promise him another sleeve to get him in the family pic at the finish line. Today I paid him off.”

Sports medicine experts and pediatricians got wind of the boy’s marathon finish, and its unique circumstances, and published a paper in JAMA Pediatrics in October, titled “Kids on the Run—Is Marathon Running Safe for Children?” 

The answer is: We’re not totally sure. 

“Youth running is becoming more popular, particularly at longer distances, and the trend is ahead of the research,” says Emily Kraus, M.D., a clinical assistant professor at Stanford University, a sports medicine physician at Stanford Children’s Hospital, and the director of the the Female Athlete Science and Translational Research Program. 

Kraus, a runner, was not an author on the JAMA Pediatrics paper but coauthored the 2021 youth running consensus statement published in the British Journal of Sports Medicine. 

“We can’t conclude that there’s no risk or minimal risk, or a greater risk [to young children running long distances],” she tells Runner’s World. 

The paper looks back at the running boom of the 1970s when several young children completed marathons; children as young as 8 years old covered the distance in 3 hours and 31 seconds. The authors note that although there were no reports of injuries or adverse events, physicians and race directors started to worry about the potential dangers of youth participation. In 1981 the New York City Marathon, then in its 11th year, instituted a minimum age requirement of 16 years old. Other races followed suit. 

A 2010 paper published in the Clinical Journal of Sports Medicine looked at data from the Twin Cities Marathon from 1982 to 2007, which included 310 children aged 7 to 17 years old. The researchers found that the risk of a medical incident was about 50 percent lower in children than adults but not statistically significant. In other words: We can’t say for sure if they’re at lower risk for injury or medical problem. 

“Some of the early research shows that the overall risk of competing in races is quite minimal or lower when compared to the adult running population,” Kraus says. “But the question becomes is that because the number [of children finishers] is so much smaller?” 

Kraus, who treats primarily middle-school age athletes whose growth plates are still open, expresses concerns that we don’t know if marathoning at a young age will affect long-term growth and development. 

“Young kids haven’t even started to initiate [certain developmental] milestones,” she says. “Athletes who are younger than 10 or 11 years old are true children. We don’t know enough to give the okay, in my opinion.” 

Kraus advises against the repetitiveness of a single activity over time, like running. Instead, she encourages young athletes to try different physical activities that lend themselves to multidirectional movement, like soccer, tennis, and old-fashioned tag. 

When asked to give guidance on a distance for young kids, Kraus says anything up to a 10K is “probably okay.” Ideally, she says, we would measure how far a young kid runs on any given day during free play or team sports to help guide that recommendation. 

“[For children], free play at that stage of their development is more valuable in developing motor skills, agility, and hand-eye coordination,” she says. 

Plus, although research is clear that healthy behaviors developed during youth sports can promote long-term physical activity and reduce the risks of diseases like diabetes, cardiovascular disease, and cancer, “sport specialization during childhood does not provide competitive advantages and is not a requirement for elite status,” the authors wrote in the JAMA Pediatrics paper. 

What’s more is that youth marathon or ultramarathon running may not lead to lifelong participation in running events or long-term health benefits. The authors wrote: “Among children who participated in ultramarathons [longer than a marathon], less than 25 percent continued to do so as adults, and less than 10 percent were still running ultramarathons 30 years later.” 

Most youth ultrarunners, the researchers wrote, are between 16 and 18 years old, but there are runners younger than 10 years old who have completed an ultra event.

Experts are unsure if this drop off in participation is because of overuse injury and burnout, or changes in interests. The authors go on to say that potential health benefits and risks of youth marathon running have not been compared similarly to shorter distance running or other sports. 

But pediatric specialists like Kraus and the authors point out that the bigger question and concern when it comes to youth marathoning, particularly in children under 10 years old, is the intrinsic motivation of a young runner. 

“Why is this child racing? Is it because they have a family of runners and they don’t want to feel left out? Is it something they deeply want to do?” Kraus asks, noting that young children likely don’t fully understand what training for and running a marathon really entails. 

“If I were working with a 6-year-old, my conversation would be, ‘Do you know what [a marathon] is? Do you know what it feels like to run one mile? Or other shorter distances?’” Kraus says. 

She’d then also work with families to understand why they were having a young child participate in such an extreme distance at this particular time, suggesting, instead, to use a marathon as a goal for years down the road. 

Based on the available evidence, the authors developed a list of points families should consider before a young child runs a marathon or ultramarathon, in addition to assessing the physical health of the child, including: 

Potential risks and benefits, reiterating there is limited available research 

Determine the motivation for marathon running, with an emphasis on voluntary participation

Inform children that they have a right to stop at any point and will not be punished or experience negative consequences if they decide to stop

Discuss ways children can communicate their choice to parents and guardians

Monitor physical, psychological, social, and academic well-being, as well as continued commitment to marathon running during training

“For a 6- or 7-year-old who hasn’t fully captured goal-setting and follow-through, a marathon is a different type of challenge that goes beyond what they’re capable of handling,” Kraus says. 

(12/17/2022) ⚡AMP
by Runner’s World
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Bahrain's Eunice Chumba wins Adnoc Abu Dhabi Marathon in her fourth attempt, Kenyan Timothy Kiplagat takes the men’s title after starting the race as a pacemaker

Kenyan-born Bahraini athlete Eunice Chumba made her experience count as she won the elite women’s section of the Adnoc Abu Dhabi Marathon on Saturday.

She clocked 2 hour 20 minutes and 41 seconds, just outside her personal best 2:20:02, to clinch the top prize.

Chumba changed gears in the final two kilometres to beat Kenya's Angela Tanui (2:21:14). Mare Dibaba (2:21:25) of Ethiopia was third.

In the men’s race, Kenyan Timothy Kiplagat ran the race of his life after starting as a pacemaker to become the fourth man to win the Adnoc Abu Dhabi Marathon.

Kiplagat crossed the winning line in a personal best 2:05:20, nearly four minutes ahead of compatriot Felix Kimutai and Ethiopian Adeladhew Mamo, who was a further 10 seconds down in third.

Chumba, 29, was runner-up in the inaugural Abu Dhabi Marathon in 2018 and was fourth in 2019. She was runner-up again last year after the 2020 event was cancelled following the Covid-19 outbreak.

It was a festive atmosphere in the UAE capital as the fourth edition of the Abu Dhabi Marathon drew more than 20,000 runners in various categories - elite marathon, marathon relay, 10k run, 5k run, 2.5k 'Fun Run' and wheelchair race.

“I tried to win this race for Bahrain from my first visit to Abu Dhabi and I have finally managed to fulfil that dream in my fourth attempt,” Chumba told The National.“It was a very challenging race with Angela and Mare, who have both run better than my personal best time. We raced together for a long time and it wasn’t until the final five kilometres of the race I felt I could win.

“I tried my best to better my personal best time but just couldn’t do that. Perhaps on another day and another race. Having said that, I’m just delighted to win in Abu Dhabi.”

Chumba won a silver medal for Bahrain in 10,000m at the 2018 Jakarta Asian Games and ran a creditable seventh at the 2020 Tokyo Olympics.

“Yes, 2024 Paris is very much on my radar,” she said of her plans.

“This year was fantastic and it certainly was a nice way to end the year. I’m going to take a small break and be back in training from January, and hopefully return to defend my title in Abu Dhabi.”

Kiplagat, 25, bettered his previous personal best time of 2:07:01, set at the Marathon Eindhovan in October 2021. He arrived in Abu Dhabi on the back of winning the Melbourne Marathon in October.

“I felt so good today, setting the pace and with nobody to challenge towards the finish. This was a great opportunity to win a race,” Kiplagat said.

“It was my first time in Abu Dhabi and what a wonderful day it has been for me. The race route was flat and fast, the weather was pretty ideal. It was one of those days when everything turned out to be beautiful for me.”

The Relay Marathon was won by the Irish pair Michelle Nagle and Niall McCarthy of Slainte Endurance in 2:58.53.

Anouar El Ghouz (29.09) led the first four home for Morocco in the men’s 10km race while Briton Eilish McCologan (31.44) took the women’s race.

Joren Selleslaghs of Belgium took the men’s 5km run while Egyptian Sara Salama won the women’s prize. UAE's Badr Al Hosani bagged the men’s wheelchair title.

(12/17/2022) ⚡AMP
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ADNOC Abu Dhabi Marathon

ADNOC Abu Dhabi Marathon

The Abu Dhabi Marathon is shaping up to being first class marathon for both elite runners and average runners as well. Take in the finest aspects of Abu Dhabi's heritage, modern landmarks and the waters of the Arabian Gulf, at this world-class athletics event, set against the backdrop of the Capital's stunning architecture.The race offered runners of all abilities the...

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Roundabout runner does it again

When we spoke with Healdsburg, Calif., runner Tate Dobson two weeks ago, he had no intentions of getting back out and running another roundabout ultramarathon. On Dec. 11, the 21-year-old went out for another six-hour roundabout rip on the same loop, but in the opposite direction.This time around, Dobson repeatedly ran counterclockwise and bettered his time and distance, covering 61 kilometres in his six-hour time limit, with an average pace of 5:53/km. (He ran 58 km when he ran clockwise, 12 days previously.)

Dobson ran around the 140-metre loop 437 times. “I think I don’t get dizzy,” he laughs. After 851 total loops, we hope Dobson has the Local Legend and the segment record on Strava.

He has gained quite the following on his Strava and Reddit since his inaugural roundabout ultra went quasi-viral. He cleverly named his run on Strava “widdershins,” which means counterclockwise.

He once again was fuelled on only water and Motts-branded fruit gummies. “I set up a gummy’s and water fueling station on the middle of the sidewalk in the roundabout,” he laughs. “I tried to fuel every half hour but did not do a great job.”

This time Dobson did not do the challenge alone, but had a friend who jogged with him for support. He also motivated two other friends to do the same roundabout challenge in Atlanta, Ga.Dobson, 21, lives in Healdsburg with his grandfather and had no interest in running, let alone ultrarunning, until the pandemic. “I saw a few runners on Strava posting high-effort satirical runs (Strava art or vertical challenges), and one day, after a few drinks, I was walking home through the roundabout and wondered how long I could run around it for,” says Dobson. When asked whether he would return to the roundabout for another ultra, he said not for a while.

(12/17/2022) ⚡AMP
by Running Magazine
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Sean Tobin sets record at Antarctic Ice Marathon

Ireland's Sean Tobin (a 2018 Ole Miss grad) runs a 2:53:33 marathon (6:37/mile pace) over snow in 6-degree temperatures at the Antarctic Ice Marathon. It's the fastest marathon ever run in Antarctica, breaking Mike Wardian's record of 2:54:54.

Tipperary native Seán Tobin has won the Antarctic Ice Marathon and has set a new world record in the process.

The Irish star finished in a time of 2:53:33 to take home victory in the 17th edition of the event.

In doing so, Tobin smashed the previous record of 2:54:54 set by USA’s Mike Wardian five years ago during the 2017 World Marathon Challenge.

The 28-year-old, who is known as the Irish hammer, was a track star in his youth and won National titles in 1,500m and 10,000m events. He has also broken the four-minute mile barrier in the past.

It might be cold back home, but it is nothing compared to the -14C conditions Tobin battled through for nearly three hours.

But the Clonmel man kept his cool, handled the pressure and created a little slice of history on the icy continent.

(12/16/2022) ⚡AMP
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Brigid Kosgei, Stanbic Bank partner to help teenage mothers in Marakwet

World marathon record holder Brigid Kosgei has partnered with Stanbic Bank to help 50 teenage mothers in Marakwet West to resume learning after terminating their studies due to early pregnancy.

Kosgei, who won the 2018 and 2019 Chicago Marathons, the 2019 and 2020 London Marathons and the 2021 Tokyo Marathon, said many girls in the area are dropping out of school due to pregnancy.

Kosgei thanked the bank after receiving Sh6 million from the institution to go towards the education of the 50 girls.

“Seeing the girls going back to school is one my greatest achievements. I challenge them to forget the past and focus on their education for a bright future,” said Kosgei.

Stanbic Bank CEO Charles Mudiwa said the bank decided to support the girls through the Brigid Kosgei Foundation so as they go back to school and proceed with studies.

Mudiwa regretted that many girls from Marakwet are dropping out of school due to teen pregnancy and hence there was a need for intervention by all stakeholders to enable the teenagers resume learning.

“On average one in five girls aged between the age of 15 and 19 drop out of school due to pregnancy. Today, we gave out Sh6m to more than 50 who had dropped out of school to go back to school,” said Mudiwa.

Mudiwa challenged the society not to condemn such children but instead help them resume learning.

He said that the bank will pay fees for the girls from Form One to Form Four.

The foundation will also support 10 boys from the same area from needy families to pay secondary school fees for the next four years.

Most of the beneficiaries are students at Kipkundul Mixed Day Secondary School.

Kosgei said the foundation will continue working with various institutions to support needy children in the area to pursue their studies.

“As a village girl, I know the challenges facing such girls. I am ready to go out of my way to support needy girls in society,” said Kosgei.

Area Member of parliament Timothy Kipchumba Toroitich pledged to support the initiative by improving infrastructure in all schools.

Toroitich cautioned parents and guardians against denying teenage mothers an opportunity to resume learning.

According to a report by the National Council for Population and Development, every year, about 13,000 girls drop out of school due to unplanned pregnancies.

In 1994, Kenya introduced a return to school policy for teenage mothers.

Under this policy, any girl who gets pregnant is allowed to remain in school for as long as she wants or is able to.

(12/16/2022) ⚡AMP
by Titus Ominde
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Slew of elite runners added to line-up ahead of Adnoc Abu Dhabi Marathon 2022

Some of the world’s best long-distance athletes will be among a record 20,000 participants when the 2022 ADNOC Abu Dhabi Marathon gets under way on Saturday morning, on a new course that snakes its way through the streets of the UAE capital.

Abu Dhabi Sports Council announced in a press conference at ADNOC Abu Dhabi Marathon — Event Village that Ethiopian Adeladlew Mamo, winner of this year’s Seville Marathon, joins the field alongside Kenyan pair Daniel Kibet, winner of the 2019 Istanbul Marathon, and Dickson Chumba, champion in Tokyo in 2015 and 2018, as well as Chicago in 2015.

Moreover, Olympian Eunice Chumba has also been added to the elite runners line-up. She will be looking to add the Abu Dhabi title to a collection that includes the 2017 Beirut Marathon. Chumba will face competition from, among others, 2016 Olympic bronze medallist Mare Dibaba of Ethiopia and Kenya’s Angela Tanui, winner of the Amsterdam 2021 Marathon.

Strong position

Mohamed Ahmed Al Remeithi, International Events Section Head: “The ADNOC Abu Dhabi Marathon has established itself as a staple sports event on the country’s annual sporting calendar. The fourth edition of the event will see the launch of a new track that passes several of the emirate’s prominent landmarks in Abu Dhabi. The ADNOC Abu Dhabi Marathon has attracted 20,000 registrations this year, indicating its strong position on both a local and international scale and further reinforcing the impact the marathon has on society in the UAE.”

The fourth edition of the ADNOC Abu Dhabi Marathon includes the full 42.2km marathon, and the relay marathon in which two runners each cover 21.1km, in addition to 10km, 5km and 2.5km races under the name “We Run Together” and which are open to all. The marathon starts in front of the ADNOC Headquarters and passes through some of the UAE capital’s most famous landmarks of the UAE capital.

The opening ceremony will see the spellbinding Al Fursan aerobatics team carrying out spectacular aerial shows. The team will fly, tumble and twirl through the air, painting the sky with smoking trails of green, white, black and red above the ADNOC Abu Dhabi Marathon race circuit, offering the spectators yet another treat.

(12/16/2022) ⚡AMP
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ADNOC Abu Dhabi Marathon

ADNOC Abu Dhabi Marathon

The Abu Dhabi Marathon is shaping up to being first class marathon for both elite runners and average runners as well. Take in the finest aspects of Abu Dhabi's heritage, modern landmarks and the waters of the Arabian Gulf, at this world-class athletics event, set against the backdrop of the Capital's stunning architecture.The race offered runners of all abilities the...

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Mercy Cherono and Margaret Chelimo put smiles in ailing children

The 2014 Commonwealth Games 5,000m champion Mercy Cherono and reigning world 10,000m bronze medallist Margaret Chelimo are hopeful of a productive 2023 athletics season.

Speaking in Eldoret after visiting ailing children at the Shoe4Africa Children’s hospital, the duo said that they had a good season in 2022 and are hopeful of a similar display especially at the 2023 World Championships in Budapest, Hungary.

Cherono, a former world junior 3,000m champion, said: “As athletes from 2Running Club, we come here every year to put a smile on the kids. Building this hospital was good idea. We have had a million children treated here since the hospital's inception,” said Cherono.

"I have had the best year in my running career. I want to do more next year,” said Chelimo.

Shoe4Africa CEO Toby Tanser said that Eldoret is famous for running and to have a hospital associated with athletes is a great move.

 

“As we speak, the 2Running Club has adopted the hospital because runners come here every single year and that is why we have a big screen mounted in the second floor courtesy of you athletes," said Tanser.

"Today, the athletes have brought something to put a smile on their (children's) faces. And with this great atmosphere, the children will play and forget about their pain.”

The hospital, according to Tanser, also has a football pitch and a basketball court where the ailing kids play.

 

(12/16/2022) ⚡AMP
by Emmanuel Sabuni
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Have to miss a few days of running? Here’s how to deal with it the best way

It’s the busiest time of year for many people, and also the season when everyone seems to come down with a cough or cold. If you’re sidelined because of scheduling, travel, feeling sick, or holiday season overload, it can be easy to doom-spiral into worry about lost fitness. Here’s what really happens when you miss a few running days, and what you should do to make up for it (if you want to).

Don’t panic

Stop worrying–you won’t lose all your fitness. Ultrarunner and renowned coach Jason Koop writes: “Here’s a summary of the research: if you miss up to seven days of training, there are no meaningful fitness implications.” He adds that while there may be incremental losses that can be measured in a lab, “the practical amount of fitness degradation from missing up to a whole week of training isn’t much.”

Allow yourself to enjoy the time off (or at least move through it without beating yourself up or feeling like you’re going to rapidly decondition). If you’re sick, know that your body needs rest so that you can keep your time off to a minimum–if you push yourself to exercise through illness or a particularly stressful period, you may end up having to take far more than a few days off.

Zoom out

You’ve probably heard it many, many times–consistency is key. Long-term consistency outweighs short-term intensity. Sure, you may have big goals this season, or next month. Your goals, however, should also include some long-term plans. You probably want to continue to run for years and to maintain as much fitness and health as possible over your lifetime.

It can be hard to remember that when forced to take an unexpected day off, but zooming out and reminding yourself that a few days within the much larger picture of your running career are not critical. Consistency means month over month, year over year.

Life happens and illness and injury strike unexpectedly: while they may require a short-term shift, if your general focus is on consistency, you’ll be just fine. Coach and author Steve Magness says to “do whatever you can while being healthy over the long haul,” and that means if you need a few days off in order to stay consistent long-term, take them.

Adjust where you can

Koop has some adjustments that he makes for coached athletes to add some amount of missed time back in–but only if you’ve missed more than three days, and only when it comes to important workouts (usually intervals or long runs). He suggests adding 50-75 per cent of missed key workouts (recovery runs, while a great part of your training, do not need to be made up for) over a four to six-week period.

Make small adjustments and tweaks to your running schedule where you can, and don’t get stuck on minor details. Koop writes, “if you miss two different one-hour endurance runs (two hours total) you can replace that volume over four to five different days in 15-minute increments.”

If you aren’t able to add more time into an already packed schedule, don’t worry–research has shown that the body recognizes stress, not mileage, and scaling back workouts or taking extra rest days when life throws a curveball at you may actually help your body rebound in the long run.

(12/16/2022) ⚡AMP
by Keeley Milne
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Eunice Chumba hopes to make it fourth time lucky in Adnoc Abu Dhabi Marathon

Eunice Chumba is hoping she can make it fourth time lucky at the Adnoc Abu Dhabi Marathon on Saturday.

The Kenyan-born athlete, competing under the Bahrain flag, is the most seasoned runner in the elite field.

Chumba, 29, was runner up in the inaugural race in 2018, finished fourth in 2019, and runner up again last year after the 2020 event was cancelled following the outbreak of the Covid-19 pandemic.

She arrives for the fourth edition of the Abu Dhabi race on the back of a personal best 2 hrs 20 min and 02 sec that saw her finish third at the Seoul Marathon on April.

“It’s been a pretty good year for me so far and would be even better if I can finish it with a first position in Abu Dhabi,” Chumba told The National at the Event Village on Thursday.

 

“I have prepared well for this race and hoping I will be fourth time lucky in Abu Dhabi. It’s a title that I have been trying to win from its inaugural year. I have run two marathons and two half marathons this year, and I feel I’m in good shape coming into this race.

“There are lots of challenges of course but I hope I can better my own personal best to achieve this long-standing objective.”

Chumba will still have just over three minutes to make up to match Kenyan Angela Tanui, who ran the 46.2-kilometre distance in 2:17:57 in Amsterdam in 2021.

“My friend Angela has a personal best 2:17 and Mare Dibaba has a personal best 2:19, so I have a lot of catching up to do with these two, but I’m hopeful I can run a personal best on the day,” Chumba, who won silver in the 10,000m race at the 2018 Jakarta Asian Games and finished seventh in the Tokyo Olympics last year, added.

Tanui, 30, the winner of the Amsterdam 2021 Marathon, and Ethiopian Dibaba, 33, a bronze medallist at the 2016 Rio Olympics for Ethiopia, are both first time runners in Abu Dhabi.

 

Tanui listed the Abu Dhabi Marathon as a strong race based on her compatriot Judith Jeptum Korir’s results this year after her win in the UAE capital last year.

“Judith won the Marathon de Paris in April and silver in the World Athletics Championships in Oregon in July, which just go to prove what a strong race Abu Dhabi is,” she said.

“That’s a good yardstick to measure strength of the Abu Dhabi Marathon and I’m glad to be racing here on Saturday.”

The men’s elite race is headlined by the Kenyan pair Daniel Kibet, winner of the 2019 Istanbul Marathon, and Dickson Chumba, champion in Tokyo in 2015 and 2018, as well as Chicago in 2015. Adeladlew Mamo of Ethiopia arrives with this year’s Seville Marathon under his belt.

More than 20,000 runners are expected to participate across the marathon relay, half marathon, 10km, 5km and 2.5km races.

The marathon starts and finishes in front of the Adnoc Headquarters and the race-route takes the runners through some of Abu Dhabi’s most famous landmarks.

(12/15/2022) ⚡AMP
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ADNOC Abu Dhabi Marathon

ADNOC Abu Dhabi Marathon

The Abu Dhabi Marathon is shaping up to being first class marathon for both elite runners and average runners as well. Take in the finest aspects of Abu Dhabi's heritage, modern landmarks and the waters of the Arabian Gulf, at this world-class athletics event, set against the backdrop of the Capital's stunning architecture.The race offered runners of all abilities the...

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What is the right way to breathe when running?

Is there a best way to breathe while running? Or is it just a case of what comes naturally to you?

Surprisingly, you’re not alone for wondering about this, and at some point or another, we have all asked our running friends for help.

As a running coach, I’ve encountered this how to breathe running question on more than few occasions and I think it’s important for beginners to understand how they should approach the sport from the very basics.

I’ve heard people advocate breathing in through the mouth and out through the mouth, using slow breathing rhythms, and all sorts of nonsense.

Nothing irks me quite like the spread of misinformation, especially when it pertains to training topics. Therefore, I am happy to help set the record straight today, by showing you how to breathe easier while running, so you can get back to enjoying your training without feeling like your lungs are going to explode…yes, even if you have asthma!

Should I Breathe Through My Nose Or Mouth While Running?

Here’s the deal:

You should always breathe in and out primarily through your mouth when running.

If your nose wants to join the party and help get air in and out, that’s great.

However, when you’re running, feeding your muscles the oxygen they need is of paramount importance, and breathing through the mouth is the most effective way to inhale and exhale oxygen.

To make the most of your breathing, make sure you avoid “chest breathing” in favor of what’s called diaphragmatic breathing or “belly breathing”.

Why is chest breathing bad?

Chest breathing is a weak form of breathing. It’s too shallow to bring in maximal oxygen and doesn’t fully expel your lungs when you exhale. This may be why you keep getting a side stitch when you run.

Instead, your breathing should be diaphragmatic, meaning the action of inhaling and exhaling extends down into your stomach.

As you breathe, your stomach should expand and contract as your diaphragm forces air into and out of your lungs.

Your chest, meanwhile, should remain mostly still, but you’ll take in more oxygen with every breath.

The next time you go running, be aware of your breathing and your natural inclination to breathe through your nose or mouth.

If necessary, focus on making the necessary corrections and taking in breath through your mouth. It may be a struggle at first, but you should eventually be able to transition to a better breathing technique, and do so without thinking.

With any luck, you’ll notice an improvement in your running efficiency and performance.

How Can I Train My Breathing Muscles To Run Better?

Just as we strength train our hips or hamstrings to improve our leg strength, we can strengthen the muscles used for breathing.

In fact, researchers at the Centre for Sports Medicine and Human Performance at Brunel University in England demonstrated a direct link between the strength of your diaphragm and fatigue during the marathon. We also interviewed world expert, Patrick McKeown on our podcast in an episode dedicated to how to breathe while running and he recommended exercises to help.

The easiest way to start is by lying on the ground.

While lying on your back, breathe deeply so your belly rises with your chest as you inhale, and lowers while you exhale. Feel your abdominal muscles contract, and try to hold the tension as you breathe out as well as in.

Watch your chest, does it rise and fall also?

You want to get to the point where you do not see your chest moving, but your belly is expanding (think making yourself get fat).

Continue to practice this while lying down until you feel confident to move upright.

Once you have this trick down, you can move on to pilates exercises. Pilates help stretch your intercostal muscles and lengthen the spine, which helps improve breathing and running.

What Rhythm Should I Be Breathing To?

Your exact breathing rhythm will depend on how hard or easy you are running and/or the intended intensity of your workout.

What is breathing rhythm you ask?

Breathing rhythms refer to the number of foot steps you take with each foot while breathing in or out.

For example, a 2:2 rhythm would mean you take two steps (one with your right foot and one with the left) while breathing in and two steps (again, one with your right foot and one with your left) while breathing out.

This is part of the method we recommend to stop a side stitch if you are out running and get that familiar side stabbing feeling.

Easy runs

Typically, you’ll find that a 3:3 rhythm (three steps – one with your left, one with your right, one with your left – while breathing in) works best for warm-ups and most easy paced days.

This allows plenty of oxygen to be inhaled through the lungs, processed, and then exhaled with relative ease.

Don’t try to force yourself into a 3:3 breathing rhythm on an easy day if it isn’t feeling comfortable.

Remember, the purpose of an easy day is to keep your effort comfortable and to help the body recover. If a 2:2 rhythm (described below) is more comfortable, go with it.

Breathing slower than a 3:3 rhythm is not advised because you’re not giving your body enough time to clear carbon dioxide.

The average runner should take about 180 steps per minute (some a little less, others a little more), which means you take 90 steps with each foot in a one minute span.

A 3:3 rhythm enables you to take about 30 breaths per minute, ample time to process carbon dioxide while still getting in the oxygen you need.

Moderate paced runs

Runs harder than an easy run, but not all out race efforts, should typically be performed at a 2:2 ratio (two steps – one with your left, one with your right – while breathing in, two steps – one with your left, one with your right – while breathing out).

A 2:2 breathing rhythm enables you take about 45 breaths per minute, which is perfect for steady state, tempo runs, and marathon pace runs.

Hard workouts and Races

At the end of races or the end of a particularly hard interval session, a 2:2 breathing might not cut it. In this case, you can switch to a 1:2 (one step breathing in, two steps breathing out) or 2:1 (two steps breathing in and one step breathing out) breathing rhythm.

This will increase your oxygen uptake to 60 breaths per minute.

I don’t recommend a 1:1 breathing pattern.

At this rate, you’ll be taking shallow breaths and you won’t be able to inhale enough oxygen to maintain proper ventilation in the lungs.

On a personal note, I don’t pay much attention to breathing rhythms at the end of races. I prefer to run all out, focus on competing, and let my breathing take care of itself.

However, it can be helpful to those runners who become anxious as the final meters approach.

Why Will Fixing My Breathing Help Me?

While breathing rhythms can help you identify and monitor the intensity of your run, you can also use them to monitor and control other aspects of your training and racing.

Pacing

Paying close attention to your breathing rhythm can help you monitor and “feel” your pace, especially on tempo runs or tempo intervals.

Once you lock onto your correct goal pace for the workout, you can monitor whether you begin to breathe faster or slower to identify when you accidentally speed up or slow down.

It requires close attention to detail, but it can help for runners who struggle maintaining a consistent pace.

Hills

Many runners wonder how to adjust their pace when taking on a hill during a race, even if you are using the correct running technique for hills.

Unless you know the exact grade and length of a hill, it’s very difficult to accurately measure how much you need to adjust your pace.

However, if you’re maintaining a 2:2 breathing rhythm through the race, then you should focus on maintaining that 2:2 rhythm as you tackle and crest the hill.

By maintaining the same breathing rhythm, you keep your effort even and prevent yourself from spending too much energy getting over the hill.

Side Stitches

If you encounter a side stitch while running, you can slow your breathing rhythm to take deeper, controlled breaths at a 3:3 rhythm.

Often, side stitches are caused by undue stress to the diaphragm, which is escalated by shallow breathing. If your side stitch persists after switching your breathing rhythm, you can try this trick for side stitches here.

As you can see, you have many ways that you can breathe and use rhythms to monitor your effort in workouts and races.

Try not to become too focused on your exact breathing rhythm every step you take. Do what feels comfortable and you’ll usually wind up falling into the proper rhythm by default.

(12/15/2022) ⚡AMP
by Runners Connect
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IT band syndrome: how to prevent it, take proactive measures and strengthen the muscles around your IT band

Iliotibial band syndrome (ITBS) is a common overuse injury in runners, but one you can start taking steps today to avoid. Here’s the rundown on why runners get it and what you can do to prevent it.

The IT band is a big band of connective tissue called fascia (an elastic connective tissue found throughout the body) that starts outside the hip, runs down the outside of the thigh (enveloping the outer thigh muscles), and has attachments to the lateral knee cap and lower leg. Running is considered a repetitive single-leg activity, requiring the control and coordination of multiple joints–when you begin to fatigue while running, you’ll start to lose the ability to balance well on either leg, adding stress to the IT band.

IT band syndrome happens when your IT band rubs against your leg bone, creating friction. In many cases, this “tightness” of the IT band is caused by weak glute muscles, abdominals or hips. When the IT band gets irritated, you may experience swelling or a snapping sensation on the outside of the knee, as well as pain and irritation.

Preventative measures

The exact cause of ITBS will vary for each individual, and experts aren’t clear on what exactly causes the injury. There are contributing factors you can avoid, however, like increasing training load or intensity too quickly or too soon (aim for a gradual approach). Make sure you are wearing shoes that are best suited for your running style–try to purchase from a local running store where staff will help you figure out what type of shoe you need.

Be cautious when returning to running after a break, as tempting as it is to immediately start at your previous volume. Consulting a physiotherapist or sports doctor if you think you’re experiencing any of the symptoms of IT band syndrome is always the best route to take if possible.

Strengthen the muscles of the hip and thigh

The IT band itself can’t be stretched or strengthened, but doing strength exercises that focus on the muscles around it can help prevent injury and also aid recovery by improving the stability and support of the knee joint. Try basic strength exercises like squats, lunges, and leg presses. Start with no weight or very light weight, and gradually increase the resistance as you become stronger. Proper form is key, and taking your time is essential.

Maintain flexibility and balance

While stretching the IT band is not possible (because it isn’t a muscle, it doesn’t stretch and contract like a muscle does) you can stretch the muscles of the hip and thigh, and keeping these flexible and mobile will reduce tension on the IT band.

Try standing with your feet hip-width apart and reaching your right hand across your body to grab your left elbow. Gently pull your left elbow across your body, feeling the stretch in your right hip and thigh. Hold this stretch for 20-30 seconds, then repeat on the other side.

 

Practicing simple balance exercises on either leg is also helpful to improve running strength and prevent injuries.

(12/15/2022) ⚡AMP
by Running Magazine
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Mississippi college student runs 51 second 400m in Crocs

Decathlete and Croc enthusiast Niklas Klei of Kirchlengern, Germany, did something remarkable in a pair of foam clogs last weekend. He broke the Guinness World Record for the fastest lap of a track in Crocs, clocking a ridiculous 51.84 seconds at a track at Mississippi College in Clinton, Miss.

Klei shattered the previous Crocs record of 52.06 seconds, set by his friend and NCAA competitor Will Eggers in June 2020. 2012 Olympic 800m finalist and YouTuber Nick Symmonds first put the record on the map in early 2020 when he ran 55.65 seconds. Symmonds’s original record-breaking video has been viewed more than 300,000 times.

Klei told us that he did not practise running in Crocs before attempting the record, and accidentally ordered his record-breaking black pair one size too big, which made things tricky. “I wore three pairs of socks to fill the extra space, and my feet were still sliding,” Klei laughs. “Even ‘sport mode’ didn’t help me.” (Crocs commonly have two modes, sport and casual. Sport mode refers to using the back strap, adding additional support. The causal mode has the strap up (over the upper), and is more commonly used for kicking around or grabbing milk from the corner store.

Klei expressed that doing this challenge in causal mode would be extremely difficult. “Running in Crocs is harder than you think,” he laughs.

The 23-year-old holds a personal best time of 47.10 over 400m (wearing spikes) and finished third in the decathlon at the 2022 NCAA Division II Outdoor Track and Field Championships.

“I think a time under 51 or 50 seconds is possible, but with some proper fitting Crocs,” Klei says. Klei and Eggers hope to meet after the 2023 indoor season to settle who the faster runner in Crocs is. 

(12/15/2022) ⚡AMP
by Marley Dickinson
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Avoid hip and knee pain with these three exercises

These bodyweight hip exercises will make you a stronger, more efficient runner while helping you avoid common injuries or sore hips and knees. The hip and pelvic area, which includes the glutes, hamstrings and adductors, play a critical role in supporting your body weight and providing stability and balance while you run.

Strong hips can help you maintain great running form and will reduce stress on your knees and lower back. Hip strength will also help you generate more power and speed, allowing you to run faster and more efficiently. Start with these three exercises before adding weight and more complex lower leg movements to your strength routine.

Lateral lunge

Lateral lunges target hips, glutes, and thighs to boost strength and stability. Try it as part of a dynamic warmup before a run, or as part of a post-run stretching routine. It can also be incorporated into a regular strength training routine–it’s a great basic stretch to start with. Start with 10–15 reps on each side.

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

Step to the side with one foot, keeping your feet pointing forward.

Bend your knee and lower your hips toward the ground, allowing your other leg to straighten; keep your weight on that heel and push through it to return to the starting position. Repeat on the other side.

Banded clamshells

Clamshells target the gluteus medius, a muscle in the hip that helps with both stability and range of movement. You can try this with an exercise band to add some resistance, but if it feels too intense, start without the band and add it in when you’ve gained some strength in this area.

Lie on your side with your knees bent and your feet together with an (optional) exercise band wrapped around your legs just above your knees.

 

Engage your core and squeeze your glutes to raise your top leg into the air, keeping your feet together. Only raise your leg high enough so that you’re using your glutes.

Lower your leg back to the starting position and repeat 10-15 times per side.

Bridge (also called hip or glute bridge)

This exercise helps you activate and engage your glutes and avoid putting extra stress on your hamstring and lower back area, which can also help with hip stability and ease of movement.

Lie on your back with your knees bent and your feet flat on the ground.

You may need to play around with the distance your heels are from your hips to really target the glute area. Squeeze your glutes in order to lift your hips toward the ceiling. Hold the position for a few seconds, then lower your hips back down. Repeat 10–15 times to start.

(12/14/2022) ⚡AMP
by Running Magazine
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Camille Herron sets new 100-mile record at Desert Solstice Invitational

Ultrarunning champ Camille Herron, 40, set a new American 100-mile track open record in 13:02:16 (pending verification) on Sunday at Desert Solstice Track Invitational in Pheonix, Ariz., bettering her record from last year’s event, when she finished in 13:21:50.

“Desert Solstice was a magical experience once again,” Herron shared on social media post-race. “I aimed to go quicker than 100-mile pace, to achieve my 50 mile and 100K track American records. Then it was a test of ultra grit.”

Herron nailed her goals, improving her American records in the 50 mile (5:57:46) and 100K (7:35:50), along with multiple age group records–for a grand total of eleven records at the event. She tapped out of the 24-hour elite invitational race at the 100-mile mark.

Herron led the race until the 50-mile mark, when she took an 11-minute break to deal with some GI distress. “I persevered through the pain, fatigue, and a few bouts of puking to get my 100-mile track American record–unofficially a track world record and masters WR too, 13:02:16, 7:49 per mile (4:51/km),” the runner shared.

“I feel the best in my life right now at age 40 (turn 41 on Christmas),” added Herron. It’s an exciting time in my career, and we’ll keep the ball rolling into 2023. I’m looking forward to a break to recharge and go to Ireland for Christmas.” 2022 is ending on a high note for the athlete, who has had a challenging year dealing with some controversy around the ratification of her world 100-mile road record set at Jackpot Ultrarunning Festival in February.

California-based repeat champ Marisa Lizak was the overall winner of the 24-hour race with 252.18 kilometres (156.7 miles), bettering her PB for the fixed time by four miles, and qualifying her for the U.S. 24-hour team. Lizak, who was second at Spartathlon earlier this year, now ranks third on the all-time chart behind Herron and Courtney Dauwalter.

New Canadian 12-hour record

Canada’s Amanda Nelson set a new Canadian 12-hour record of 135 kilometers, (previously 134.025 km) and was the 3rd place female finisher in the 100-mile event behind Herron and Lisak. She was the 5th woman finisher in the 24-hour event with 15 hours of running.

Nelson set out to tackle the 24-hour Canadian record, but readjusted her goals after experiencing some severe GI issues.”I hit my B goal in the 100-mile event, with my second fastest time of 14:53:47. On my way to 100 miles I managed to better my existing 12-hour national record,” Nelson says.

Heading into the race, Nelson says she knew track running wasn’t her thing. “I do not enjoy such a tight, flat loop course but I needed to see how I could do in an elite field of runners,” she says, describing it as “a whole other feeling.” Nelson says faster paces felt easier for longer and shared, “it was fun for a while, chasing other like-minded athletes. I did what I could on that day.”

Nelson opted to stop after the 100-mile mark, explaining: “Not every race is going to go as planned and we have to learn to trust ourselves and listen to our bodies. I feel that stopping after 100 miles was the right decision for me this past weekend and still feel incredibly accomplished with what I had achieved.”

Whitby, Ont.’s Viktoria Brown was also competing but shared that she wasn’t feeling her best from the start of the race, mentally and physically, and ended up dropping out after 11 hours. After an extremely successful season that included breaking three national records and competing at IRONMAN Kona, Brown says she had possibly simply reached her limit for the year.

“My 24-hour split at 6 Days in the Dome of 213 kilometers puts me in second place for the Canadian 24-hour team, behind Amanda. I feel that I made the right decision to save myself for a better day.”

(12/14/2022) ⚡AMP
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The 16th Monthly KATA Time Trial was dominated by Zachariah Kirika

Today in Thika, Kenyan Athletics Training Academy held its 16th edition of Time-Trial featuring 10Km and 5Km with on-form Zachariah Kirika winning both categories.

The monthly mini-competitions were held on a 5Km-loop that saw Zachariah stop at the turning point in 14:41 before deciding to run back with the newly recruited Evans Kiguru.

With rejuvenated strength, He overtook Evans at the 9th Kilometre and arrived at the finish in 31:17 with the latter trailing in 31:19.

Peter Mburu, the winner of last month’s 10Km run 15:04.9 to finish second in 5Km while Raphael Gacheru came third in 15:16.

In 10Km, Eston Mugo clocked 32:17  to close the podium where Alfred Kamandemanaged 4th in 32:35. 

In women, Kellen Waithera finished first in 39:04 while Naomi Wambui, both on-come back after their maternity leave, was second in 40:07.

Charles Ndirng’u took the masters 62-years class in 38:35 while Paul Ng’ang’a ruled the 40s category after finishing the loop in 34:35.

A total of 22 participants, all training under Kenyan Athletics Training Academy’s Programe, took part in event that was also the year-ender. 

The 17th edition will take place on January 18th, 2023.

 

POSITION:         Name:                BIB:           AGE:              TIME:

                       10Km

1.  Zachariah Kirika       88                21                31:17.8

2.  Evans Kiguru            102              27                31:19.2

3.  Eston Mugo              84                29                32:17.1

4.  Alfred Kamande      105             24                32:35.4

5.  Anthony Mukundi   80               34                32:49.7

6.  Paul Ng’ang’a           91               42                34:35.8

7.  Charles Ndirangu    210             62                38:35.4

8.  Kellen Waithera      86               36                39:04.8

9.  Michael Kimeu        96               28               40:07.3

10. Naomi Wambui      100               37               40:07.7

11. Kelvin Waiganjo     78                 26               47:47.2

                   5Km

1.  Zachariah Kirika      88              21                   14:41.1

2.   Peter Mburu           72              26                    15:04.9

3.   Raphael Gacheru   94              23                    15:16.9

4.   Levis Kuria              90               21                  15:37.3

5.   Fredrick Kiprotich 101             23                    15:44.3

6.   Jeremiah Obura     93               19                    18:15.3

7.   Stephen Kamau      500             19                   18:29.9

8.   Caren Chepkemoi  87                19                   18:38.8

9.    Peter Mukundi       70                25                  18:40.4

10. Lilian Musenya     103              21                     22:01.9

(12/14/2022) ⚡AMP
by Coach Joseph Ngure
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KATA Time Trial Series

KATA Time Trial Series

The Kenyan Athletics Training Academy (KATA) in Thika Kenya stages a monthly time trial. Starting Sept 2021 this monthly event is open to anyone who would like to get an official time on a acurant course. Results will be published at My Best Runs so race directors and other interested people can see what kind of shape our participants are...

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Kenyan John Korir ditches the Houston 21km for Boston Marathon

Houston half marathon runner-up John Korir will not defend his title on January 15, 2023 citing inadequate preparations.

Instead, Korir said he is focusing on the Boston Marathon, set for April 23 next year, where he will run alongside world record holder Eliud Kipchoge and Chicago Marathon champion Benson Kipruto.

“I feel like I have not done enough training to compete in Houston. I had a few issues I needed to handle but now my eyes are set for Boston,” said the newly-wed Korir.

“My target is to finish on the podium in Boston," Korir said, adding that he hopes to leave a mark on his debut of the city.

The two-time Los Angeles Marathon champion said he has just resumed training and committing to run in January would be hasty.

“My training will focus on hill running since Boston is a very hilly course, Korir said.

And following successful outings on American soil, Korir is hoping to extend his prowess.

At the 2022 Armaco Houston Half Marathon, Korir clocked 1:00:27 behind winner Milkesa Tolosa of Ethiopia (1:00:24).

He also won the 2021 and 2022 Los Angeles Marathon editions, clocking respective times of 2:12:49 and 2:09:08.

In his Chicago Marathon debut this year, Korir timed 2:05:01 for third, behind winner Benson Kipruto (2:04:24) and Ethiopia's Seifa Tura (2:04:49).

(12/14/2022) ⚡AMP
by Cynthia Chepkurui
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Boston Marathon

Boston Marathon

Among the nation’s oldest athletic clubs, the B.A.A. was established in 1887, and, in 1896, more than half of the U.S. Olympic Team at the first modern games was composed of B.A.A. club members. The Olympic Games provided the inspiration for the first Boston Marathon, which culminated the B.A.A. Games on April 19, 1897. John J. McDermott emerged from a...

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2020 Olympic gold medalist Randolph Ross receives a three-year ban

Randolph Ross, a U.S. Olympic 400m sprinter who won gold in the men’s 4x400m at Tokyo 2020, was suspended for three years by the Athletics Integrity Unit (AIU) for three drug testing whereabouts failures and creating a fake email to tamper with the investigation process.

Ross is suspended until June 30, 2025, and will miss the 2024 Paris Olympic Games. The 21-year-old admitted that he created a fake system-generated email confirming an update to information surrounding his third whereabouts failure, said the AIU.

Three whereabouts failures in 12 months (not being present for out-of-competition drug tests) can trigger a two-year suspension. Former U.S. 100m world champion Christian Coleman received a two-year suspension in 2019 following three whereabouts failures, which left him out of the 2020 Olympics.  

Ross is the back-to-back NCAA champion in the 400m and was removed from Team USA for the 2022 World Athletics Championships in Eugene, Ore., after his third unsuccessful testing attempt on June 18, resulting in a provisional suspension from the AIU.

The 400m sprinter admitted in an interview with Track and Field News that he changed the date in an email to align with an address change that led to his last missed test on June 18.

The reigning NCAA 400m champion for North Carolina A&T University is one of three finalists for the Bowerman Award, the NCAA track and field athlete of the year, which will be named Thursday, Dec. 15. The U.S. Track & Field and Cross Country Coaches Association (USTFCCCA) has not commented on the suspension and Ross is still listed as a nominee for the award.

His dad and coach, Duane Ross, was suspended by USADA back in 2001 for the attempted use, possession and trafficking of PEDs. Duane is currently the head coach and director of the track and field program at the University of Tennessee.

This is the second suspension for one of Ross’s athletes in 2022. Earlier this year, Commonwealth Games medallist Grace Nwokocha was provisionally suspended by the AIU after testing positive for the banned substances ostarine and ligandrol, which are anabolic steroids to help rapidly build muscle.

(12/14/2022) ⚡AMP
by Marley Dickinson
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Gwen Jorgensen to make shock triathlon comeback ahead of Paris 2024

The 2016 Olympic champion Gwen Jorgensen has announced a surprise return to triathlon – with the Mixed Team Relay at the Paris Olympics in 2024 her primary target.

The American was a legend of the sport, becoming what was then the ITU World Triathlon Champion in both 2014 and 2015 in addition to her Olympic title, the USA’s first ever triathlon gold medal.

She announced her retirement late in 2017, with her focus then switching to running and trying to win an Olympic Marathon title in Tokyo but injuries hampered that and she recently gave birth to her second child, George, who is a younger brother to five-year-old Stanley.

Inspired – and inspiring

She revealed her shock comeback to swim / bike / run on her social media channels, posting on Instagram: “I am thrilled to announce my return to the blue carpet. I’m collaborating with my team to return to form and look forward to the work ahead as I invest in myself and USA Triathlon.

“I am inspired by the mixed-team relay’s silver medal in Tokyo and aspire to contribute to that team in 2024. I believe team USA can be one step higher in Paris!

“As a mom of two and long-time supporter of USA Triathlon, I strive to set an example that motivates and inspires my family, moms everywhere, and team USA.”

And World Triathlon responded immediately to the news, saying: “We are thrilled to welcome you back on the blue carpet Gwen Jorgensen.”

Going into more detail on a YouTube video, embedded below, she added: “I’m coming back to World Triathlon – what was then ITU – but what I’m really excited about is the Mixed Team Relay, which wasn’t an event at the 2016 Olympics.

“That is what is really motivating me to come back to triathlon. The Olympics are coming up really quick and the timeline is super short.

“There is a qualifying event in August 2023 and for me to even get on that startline is going to be super difficult so I’m probably going to be forced to race earlier than I’d like to but… I just gotta dive in and get started.”

The USA can qualify three women for the Olympics, with the likes of Taylor Knibb and Taylor Spivey two of the leading current contenders – and Jorgensen will have to race the individual to be in contention for the Mixed Team Relay (which features two women and two men).

‘Having kids doesn’t mean your career is over’

She speaks candidly about the practicalities of looking after her two children while fitting in her training and explained that an au pair will help with that process.

“I always thought I couldn’t be a mum and an athlete and it was other women who actually inspired me and let me know that I actually can do both.

“Nicola Spirig was probably the biggest motivator for me. She got silver at the 2016 Olympics having had a child. And then she had two more kids and came back and went to the Tokyo Olympics.

“She was a big motivator showing me that having kids doesn’t mean your career is over.”

There have been other inspiring examples too, highlighted by Chelsea Sodaro winning the IRONMAN World Championship at Kona this year, 18 months after giving birth to her first child.

(12/13/2022) ⚡AMP
by Jonathan Turner
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2023 Dubai Marathon set for grand return in February

The Dubai Marathon will make a grand comeback after a gap of over 1,000 days when the region’s oldest long-distance running event gets under way on February 12, 2023.

The 22nd Dubai Marathon, one of the fastest distance races in international road racing, is all set to attract elite athletes from around the world for the marathon and the associated races — 10km road race and 4km Fun Run.

“The feedback from the industry is that competitors are eager to join us on the start line on February 12,” said Peter Connerton, managing director of Pace Events, organisers and promoters of the Dubai Marathon. “The world has changed considerably since we last staged the event in the weeks before the global pandemic but the appetite for running and fitness remains healthy."

“Race registrations continue to remain at pre-pandemic level and runners who wish to challenge themselves in one of our three races can still secure a place in the category of their choice by registering through the official website."

The event will be staged on a Sunday for the first time in history following the change in the UAE working week. The Dubai Marathon and its accompanying races will start and finish around the Burj Al Arab and Madinat Jumeirah.

"It’s been a very challenging time for the sports events industry, so we’re excited to work closely with the appropriate Dubai Government departments to stage another memorable race," added Connerton.

“In addition, we’ve been in discussions with a number of major name brands and potential partners as to how we can further develop the event for the benefit of the city and our participants. We hope to be able to announce some exciting new partnerships for the race in the days to come. These are busy times with less than ten weeks to go to the big day on February 12.”

Those interested in participating in the race can do so by registering on dubaimarathon.org.

The Dubai Marathon was set for a December return. However, logistical challenges posed by the Fifa World Cup saw the organisers decide to hold the event early next year.

The race was last held in January 2020 where Ethiopians dominated the field once again.

Worknesh Degefa clinched the women’s title with a time of 2:19.37, while in the men’s section Olika Adugna Bikila emerged victorious with a time of 2:06.15.

(12/13/2022) ⚡AMP
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Dubai Marathon

Dubai Marathon

In its relatively brief history (the race was first held in 2000), the Dubai Marathon has become one of the fastest, most respected and the most lucrative marathon in the world in terms of prize money. Each year thousands of runners take to the roads in this beautiful city in the United Arab Emirates (UAE) for this extraordinary race starting...

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If you're keen to try more plant-based meals, use these tips to keep protein intake high

Supporting an active lifestyle with plant-based nutrition is an increasingly hot topic, as more elite and regular runners have started to make a shift. Whatever your reasons for adding more plant-based meals into your diet, getting adequate protein to fuel your running is key to staying healthy, building strength and recovering well. We have some tips from the experts on how to keep your protein levels up if you are cutting down on meat.

If you’re curious about plant-based eating, registered dieticians Matt Ruscigno and Enette Larson-Meyer, coauthors of Plant-Based Sports Nutrition, suggest making a gradual transition, giving yourself time to find new ways to meet your nutrient needs without meat.

Proteins are formed on building blocks called amino acids, and they are essential to keeping your immune system functioning, bones and tendons strong, healthy skin, hair and nails, and more. Exercise demands support from protein, and some research suggests athletes may require at least twice the recommended daily amount.

Learn about protein-rich plant-based foods (and eat them)

Good sources of plant-based protein include beans and lentils, tofu and other soy products, nuts and seeds and whole grains like quinoa and oats. Start adding more of these foods to your meals to boost your protein intake. Make sure that each meal and snack you eat that is plant-based contains some form of protein.

Don’t be afraid of protein supplements

While you want to avoid extra sugar and unnecessary additives, plant-based protein powders and other supplements can be a convenient and easy way to increase your protein intake. Look for products that are made from high-quality sources of plant-based protein, such as pea or rice protein. Adding protein powder to yogurt, a smoothie, or even into your baking can be a simple way to make sure you’re optimizing protein intake.

Mix and match protein sources

Try combining different plant-based protein sources in your meals to get a complete range of essential amino acids. Pair legumes with whole grains or nuts with seeds to create a more balanced protein profile. By doing this you’ll ensure that you are getting all the nutrients you need to support both your training and recovery.

(12/13/2022) ⚡AMP
by Running Magazine
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Quebec’s Olivier Desmeules breaks 37-year-old Canadian record

As the indoor track and field season kicks off for many collegiate athletes, Olivier Desmeules of Quebec City started his season with a bang on Saturday at the Penn State Intrasquad Meet, shattering the men’s U23 Canadian 600m record.

Desmeules clocked a record-breaking 1:16.63 (solo) to break Brian Thompson’s previous U23 600m record of 1:17.06 from the 1985 Canadian Indoor Championships in Sherbrooke, Que. 

The 22-year-old is an up-and-coming middle-distance runner at Penn State University, specializing in the 800m. Desmeules won bronze in the 800m at the 2022 Canadian Track and Field Championships in June, behind world 800m medalist Marco Arop and Canadian 800m record holder Brandon McBride.

The 600m is a rare middle-distance running event that is only commonly run in the NCAA Big Ten Conference during the indoor track and field season.

The head coach of Penn State’s Track and Field program, John Gondak, said Desmeules’ time was a top-five 600m result in school history, joining elite company Isaiah Harris and former world relay champion Casimir Loxsom.

Desmeules ran one season with Laval Rouge et Or in 2020-2021 before transferring to Penn State University in 2021. The Penn State track and field program is known for producing some of the best middle-distance runners in the NCAA.

(12/13/2022) ⚡AMP
by Marley Dickinson
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Kenyan graffiti artist Bankslave creates a mural for the GOAT in downtown Nairobi

The marathon world record holder, Eliud Kipchoge, was on hand with his kids for the unveiling of a mural in the Kenyan capital of Nairobi in his honor.

Kipchoge posted the mural on his social media with his two sons, Griffin and Jordon. The mural was created by renowned Kenyan graffiti artist Bankslave, who is well known in Nairobi as a voice of social change and expressionism.

The mural is located on Nairobi’s Kenyatta Avenue, which is the main road that enters the city’s central park (Nairobi National Park). In the past, Bankslave has also created murals of Barack Obama and Muhammed Ali. This isn’t the first time Bankslave has sketched the Kenyan marathon star—he made a mural of him and Ethiopia’s Haile Gebrselassie inside a coffee shop in 2021.

The 38-year-old marathoner is a two-time Olympic champion with 10 Abbott World Marathon Major victories to his resume. Kipchoge has won four of the six majors and is set to compete at the Boston Marathon for the first time in April 2023 before setting his sight on the 2024 Olympic Marathon in Paris.

The bottom of the mural reads 1:59:40, representing Kipchoge’s mind-boggling sub-two-hour time at the INEOS-1:59 event in 2019, where he became the first man to (unofficially) break the two-hour barrier. The top of the mural has his famous inspirational quote, “No Human is Limited.”

An NFT (non-fungible token) of the Kipchoge mural is up for sale on the blockchain website OpenSea and has been listed for three Ethereum coins (approximately $5,100). 

(12/12/2022) ⚡AMP
by Running Magazine
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Kenya’s Erick Kiplagat Sang took the top honors at the Jeddah Half Marathon

The 22 year-old led a 1-2 Kenyan podium finish as he cut the tape with a new personal best of 59:48 and was followed by his compatriot Samuel Nyamae who came in second also with a personal best of 1:00.50.

“I have been part of many marathons that have happened around the world and I am happy to be the winner today in the Jeddah Half Marathon,” said Sang

He added: “I am extremely happy with my performance and plan to participate in more marathons in the future.”

Ethiopia’s Kinde Atanaw closed the podium three finishes also with a personal best of 1:00.04.

Double World 5,000m champion Muktar Idris and the 37 year-old, Samir Jouaher, finished in fourth and fifth place in a time of 1:01.27 and 1:02.10 respectively.

LEADING RESULTS MEN

Erick Kiplagat          (KEN) 59:50

2.Samuel Nyamae   (KEN) 1:00.50

3.Kinde Atanaw       (ETH) 1:01.04

4.Muktar Edris          (ETH) 1:01.27

5.Samir Jouaher        (MOR) 1:02.10

(12/12/2022) ⚡AMP
by John Vaselyne
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Jeddah Half Marathon

Jeddah Half Marathon

The Saudi Sports for All Federation is staging the Jeddah Half-Marathon in December. Supported by the Ministry of Sports, Quality of Life Program, and the Saudi Arabian Athletic Federation, and The Saudi Athletic Federation, the Saudi Sports for All Federation (SFA) is set to host the Jeddah Half Marathon 2022 in the heart of Jeddah promenade and Corniche area. The...

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Norway’s Jakob Ingebrigtsen crowned again at European XC champs

Norwegian distance champ Jakob Ingebrigtsen hunted down his second senior crown at the 2022 European Cross Country Championships on Sunday, at La Mandria Park in Turin, Italy. Ingebrigtsen won the senior men’s race (9.572 km) in 29 minutes, 33 seconds. On the women’s side, Karoline Grøvdal, also of Norway, took the win in the senior women’s race (7.662 km) in 26 minutes, 25 seconds.

Men’s race

Ingebrigtsen, who is the Olympic 1,500 meter champion, led a close race before pulling off his traditional finishing kick over the final 700 meters, increasing his lead to almost 60 meters before crossing the line in 29:33, World Athletics reported. Great Britain’s Emile Cairess surged for silver in 29:42, followed by Belgium’s former U23 winner Isaac Kimeli, who ran to bronze in 29:45.

Both Cairess, who has had a remarkable breakout season, and Kimeli worked hard to stay with Ingebrigsten from the 6K mark. While they matched or were close to Ingebrigtsen for much of the race they had no answer to his final surge, midway through the last of six long 1.4 km laps. “I think it was a great race for me, I had a lot of fun,” Ingebrigtsen said afterwards, taking his sixth consecutive individual continental gold medal overall.

Women’s race

Grøvdal, like Ingebrigtsen, was the defending champion for the senior title. The senior women’s race was a thriller, with Grøvdal, 32, and Germany’s European 5,000m champion, Konstanze Klosterhalfen, in a head-to-head battle for most of the race. Grøvdal, 32, was finally able to move away from Klosterhalfen on the final downhill stretch, 200 meters from the finish.

Grøvdal’s leading time of 26:25 over the approx. 7.7 km course set her just ahead of Klosterhalfen, who ran to silver in 26:29, and Germany’s Alina Reh, who finished in 27:19, barely holding off teammate Hanna Klein in a sprint for the bronze medal. Reh also took bronze in 2021, while Klosterhalfen moved up from fifth place last year.

“I was tired going into the last lap, and I felt that in the last few meters, but I knew that going down the hill that I am good at that,” Grøvdal said post-race. “The technical part is good for me, I felt quite strong going up the hills as well, and I think that is the reason I took the gold.” With eight individual medals, Grøvdal has an unsurpassed record by a woman athlete in the history of the European championships.

This year’s course at La Mandria Park included a 50-meter indoor section, running through a carriage pavilion, which is part of the Mandria Castle, a UNESCO Heritage site. La Mandria Park is the largest enclosed park in Europe, and Italy is now the only country to have hosted the European championships four times.

(12/12/2022) ⚡AMP
by Running Magazine
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David Rudisha taken to hospital after surviving plane crash

Decorated athlete, David Rudisha was rushed to hospital after surviving a plane he was in crash-landed on Saturday, December 10.

The world 800m record holder was travelling to Nairobi from Kimana Wildlife Sanctuary in the company of others when the light aircraft they were travelling in crash-landed at Imbirikana area of Amboseli.

Athletics Kenya (AK) official Barnaba Korir confirmed the incident, stating that he had talked to Rudisha who had been attended to and was out of danger.

Korir added that the injured were taken to a hospital in Makindu for treatment.

"I have spoken to Rudisha on phone and he told me that he has been attended to and is out of danger," Korir said in an interview with Nation.

The AK official added that the aircraft crash-landed shortly after taking off from Kimana Wildlife Sanctuary for Nairobi.

Kenya Defence Forces athletics chairman Stephen Ole Marai was also on board the aircraft at the time of the accident.

The occupants were rushed to a hospital in Makindu for treatment with investigations launched to establish the cause of the accident.

Initial reports indicate that the that the aircraft, bearing registration details FY-BGJ, developed mechanical problems that forced the pilot to crash-land.

The team was returning to the city from the 2022 Annual Masai Olympics where Rudisha was the chief guest at the event held at Kimana Wildlife Sanctuary in Kajiado South.

Earlier in the week, two people perished in a tragic plane crash in Tsavo East National Park on Thursday, December 8.

Mark Jenkins and his son, Peter died after the plane they were flying in crashed in Huri Plains in Tsavo East National Park.

(12/12/2022) ⚡AMP
by Charles Ouma
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Ethiopia’s Asefa Mengstu breaks Kenya’s Honolulu Marathon dominance

After sparring toe-to-toe for over half the race, Ethiopia’s Asefa Mengstu outpaced his cross-border Kenyan rival Barnabas Kiptum to cruise into Kapiolani Park and win the 50th anniversary Honolulu Marathon, breaking a long-standing Kenyan stranglehold of Hawaii’s flagship race.

Mengstu won in two hours, 14 minutes and 40 seconds with Kiptum second in 2:17:45, some 10 minutes ahead of third-placed Japanese Yuhi Yamashita (2:27:45) in the race run under brutally windy conditions.

Ethiopia’s Asayech Bere made it an Addis Ababa sweep taking the women’s title in 2:30:58 with her compatriot Abebech Afework Bekele (2:34:39) second and Japan’s Yuhi Yamashita third in 2:27:45.

Kenyan men had been unbeaten here since 2007, Ethiopia’s Ambesse Tolossa having interrupted the clean run by winning the 2006 edition.

Prior to that, Kenyans were unbeaten since Eric Kimaiyo took over as champion from South Africa’s Josiah Thugwane in 1996.

But it was Ibrahim Hussein, the legend, who made the breakthrough as the first African winner on this island city of O’ahu - birthplace of former US President Barack Obama - clinching a back-to-back hat-trick of victories from 1985 to 1987.

Sunday’s golden jubilee race started in it’s traditional night settings at 5am, local time, with spectacular fireworks and, as expected, it was the two Ethiopians, Mengstu and Shifera Tamru, who broke away together with Kiptum, crossing the 10-kilometre mark in 30 minutes and 30 seconds, paced by Kenya’s Reuben Kerio who is also preparing for next month’s Mumbai Marathon.

They then crossed the halfway mark in 1:06:38 under a slight drizzle at the Aina Haina sector after which pacemaker Kerio dropped off at the 30km mark (1:21:00).

There was drama shortly after when Kiptum and Mengstu dropped Tamru, racing on shoulder-to-shoulder as the sunrise launched in spectacular fashion at East O’ahu.

But at 33km, Mengstu broke away and ran a solo race all the way to the finish.

“It was a tough race… I’ve never competed under such tough conditions,” Mengstu said, referring to the furious headwind.

“My strategy was to attack at 35km and I was determined to win,” added Mengstu who trains under the Rosa Associati stable in Addis.

Kiptum was happy with his race, saying the atrocious winds slowed him down, but he remained confident of fighting for a place in Team Kenya to next year’s World Championships in Budapest.

“I ran in conditions similar to these in Hong Kong in 2018, but today’s wind was just too crazy,” he said.

“My body feels fine and I will now fight for a place in the team to the World Championships so that I can represent my country…

“I have what it takes, and I just have to throw in a race in spring and confirm my place in Kenya’s team to Budapest.”

Sunday’s golden Jubilee Honolulu Marathon celebrated the return of full racing and public events after two years of uncertainty occasioned by the coronavirus pandemic, much to the satisfaction of its long-standing President and CEO Jim Barahal.

After Kenya’s Titus Ekiru won back-to-back races here in 2018 and 2019, including setting a course record 2:07:59 in 2019, the race was held as a non-competitive event in 2020 due to the pandemic with Kenya’s Emmanuel Saina winning the title last year in 2:14:32.

(12/12/2022) ⚡AMP
by Elias Makori
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Honolulu Marathon

Honolulu Marathon

The Honolulu Marathon’s scenic course includes spectacular ocean views alongside world-famous Waikiki Beach, and Diamond Head and Koko Head volcanic craters.The terrain is level except for short uphill grades around Diamond Head. ...

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Did You Know the Boston Athletic Association Has a Membership?

Joining isn’t as simple as you might think.

The 1983 Boston Marathon champion Greg Meyer is a member of the Boston Athletic Association (B.A.A.). So is Bobbi Gibb, women’s champion during the “pioneer era” of the marathon in 1966, ’67, and ’68. 

But Kathrine Switzer, who made headlines in Boston in 1967, is not. Nor is Meb Keflezighi, the 2014 champion. 

Tom Grilk, the CEO who retired in April, has been a member since 1987. The new CEO, Jack Fleming, is not. 

Michael O’Leary, M.D., a surgeon at Brigham and Women’s Hospital and chairman of the B.A.A.’s Board of Governors (which is essentially the same as a board of directors) has been a member of the B.A.A. since 1989. All 13 Governors (10 men, three women) are members—they have to be, in order to be picked to serve on the board. 

Scott Peterson, a Miami-area corporate finance professional, is a member, and he has his membership listed prominently on his LinkedIn profile. When asked by Runner’s World about it, Peterson, a marathon veteran, called the group “like-minded people who support the running community.” He said, “It’s a real honor for me and anyone to be part of the membership of B.A.A.” 

But what is this selective group, exactly? Who are they? And how are they chosen? 

A local mystery

Information about membership on the B.A.A. website is scant, which cloaks the group—intentionally or not—in secrecy. Several people who are deeply involved in the Boston-area running community told Runner’s World they did not know such a group existed. (There is also a B.A.A. Running Club, which is open to runners in the Boston area, but it is different from the membership.) 

Chris Lotsbom, a B.A.A. spokesperson, answered multiple questions from Runner’s World about the membership via email. He said the group currently has 174 people. 

He also explained that the membership model goes back to the B.A.A.’s founding in 1887. The marathon started 10 years later, in 1897. 

The organization had, in its earliest days, a building with a pool, indoor track, bowling alley, and boxing room, among other amenities, like a golf club, for its dues-paying members. The B.A.A. was similar to other athletic clubs across the country, most notably the New York Athletic Club, which still exists. 

In the 1930s, during the Great Depression, the B.A.A. lost its headquarters building and its other properties. All that remained was the marathon, the bylaws of the organization, and a small group of members. 

The members kept the B.A.A. and the marathon going. And they remain to this day, written into the organization’s bylaws to promote “the common good and the health and welfare of the general public and the encouragement of the general public to improve their physical condition.” 

Tom Derderian, executive producer of Boston: The Documentary and author of Boston Marathon: Year-by-Year Stories of the World’s Premier Running Event, takes a skeptical view of the leadership back in the day. 

“The B.A.A. expected that their investments in the 1920s would continue to grow,” he wrote to Runner’s World. “The stock market crash and Depression and World War II removed all B.A.A. assets, leaving the Association with only its name, an indoor track meet, the Boston Marathon—and the founding attitude that only B.A.A. members could know what was best.” 

The modern-day membership 

Today, as with any group, some members are actively engaged in day-to-day matters of the organization, attending meetings, voting, lending expertise, or volunteering at B.A.A. events. Others are not involved at all. 

“For us today, membership is a valuable asset when tapped into,” Fleming said in a call with Runner’s World. “There’s still work to be done, but leadership and staff rely on the members for a variety of things. They serve on committees. They provide guidance in areas, their expertise. So finance, real estate, of course, running, community, the professional side, technology.” 

For example, when the B.A.A. wanted to buy a building in Hopkinton near the marathon starting line, the organization got real estate advice from some of the members during the process. 

They have also helped with recent diversity initiatives. 

“Several B.A.A. members were significant in the establishment of the Boston Running Collaborative, which seeks to increase the fitness and participation of minorities in running,” Lotsbom wrote. “In this respect, membership is a resource which complements the staff’s day-to-day work.”

The way the bylaws are written, the Board of Governors are nominated from the membership. So the 174 members influence the direction of the B.A.A. through the Governors, who oversee the CEO. 

The B.A.A. doesn’t track the demographic makeup of the membership, but Lotsbom wrote that, since 2010, the group has attempted to improve its diversity. 

Thaddeus Miles, who founded the Run to Wellness 5K in Roxbury several years ago, was invited to join the membership two years ago by Tom Grilk. Miles recently showed up at his first in-person membership meeting post-pandemic. He counted only one other Black member among what he estimates were 50 attendees, plus Adrienne Benton and Keith McDermott, who are on the Board of Governors. 

Three people who are familiar with the membership said that many members work in the medical professions or financial services industry in the Boston area. 

There is a family component as well, according to the B.A.A. O’Leary’s father, also a physician, was a member of the B.A.A. who was responsible for the physicals administered to marathon runners in Hopkinton during the race’s earlier years. A descendant of Walter Brown, who founded the Boston Celtics and was the B.A.A. president from 1941–64, still starts a division of the marathon to this day.

Members pay a nominal fee—$50—each year to belong. In exchange, they get one waiver each year into the marathon. They still have to pay the entry fee ($375), but they can run themselves without qualifying, transfer the waiver to a friend or family member, or donate the number to a charity. 

Miles, who is on the steering committee of the Boston Running Collaborative, gives his waiver for a marathon entry every year to a runner of color who otherwise wouldn’t be able to qualify for the race. 

For the thousands of runners every year who try to qualify but fail, or who fundraise for one of the charity teams as a way of gaining entry to Boston, the existence of a small membership group might rankle. Lotsbom said fewer than 180 entries are allocated for members annually (out of a field size of 30,000) and less than half are ultimately used.

“The B.A.A. gets to choose whom they want to invite to run the race, and the B.A.A. decides the terms by which it will invite people to participate in its iconic annual event,” said Robert Wang, the founder of the World Marathon Majors Challenge group on Facebook. (The group’s 18,000 runners are seeking to run all six of the Abbott World Marathon Majors, but they have no official affiliation with that organization.)

“If the B.A.A. wanted to invite everyone whose last name starts with ‘Y’ to run the Boston Marathon, that would absolutely be the organization’s prerogative,” Wang said. 

I’d love to be a member. How do I sign up? 

There’s the rub. Right now, no such sign-up mechanism exists. You have to know a current member or someone on the Board of Governors. 

“Potential members are traditionally nominated by a board member or another current member, and apply with a résumé along with specific comments as to why they wish to join the B.A.A.,” Lotsbom wrote. “From there, the nominees are seconded by a Governor, and voted on by the board. The membership is made up of those who have expressed an interest in the B.A.A., B.A.A. activities, and its mission.” 

Fleming acknowledged that the relative obscurity of the membership and the lack of clear guidelines for becoming a member could be improved. 

“We should make it known more,” he said. “And we should have more public ways of making it easier to have their interest become known. Raise your hand. We should make it easier for that to occur.” 

In an era when running’s leaders are trying to make the sport more inclusive, how does the B.A.A.’s membership fit into the landscape? Is it a quirky echo of the organization’s past? Or an impediment to diversity in today’s world? Does a quiet group of invitation-only members pass the sniff test in 2022? 

Tiffany Chenault, a sociology professor at Salem State University who is an ambassador for the Boston chapter of Black Girls Run and part of the Boston Running Collaborative, said in a call that she didn’t recall hearing about the membership, and she wondered how much influence the group holds. 

“I’m curious,” she said. “I have questions.”

John Hanc, a longtime Runner’s World contributing editor and author of The B.A.A. at 125: The Official History of the Boston Athletic Association 1887-2012, knew of the group’s role in the B.A.A.’s founding, but he didn’t realize it still existed. 

“Today we know the B.A.A. for the marathon and its other major running events,” Hanc said.

“But we have to remember that its history is rooted in the 19th century. Back then, it was very much an athletic club, with all of the exclusivity and, by 21st century standards, perhaps unnecessary and stuffy protocol that came with institutions like it at the time. Over the decades, the organization has morphed into a powerful force in the modern running movement. But some vestiges of that past still remain. While we of course want to see greater diversity in every aspect of the sport, this remnant of the old B.A.A. strikes me as fairly harmless.”

The B.A.A. in 2022 is facing very modern challenges, however. John Hancock, the longtime marathon sponsor, announced that 2023 would be its final year. Will a company want to replace Hancock? And critics have said the B.A.A. has been slow to embrace diversity in its ranks and events. Where does the membership group fit into that? 

Does a leadership structure that evolved from the 19th century, and with a Board derived from a membership group, still serve the organization? 

Derderian isn’t certain. 

“It is a human tendency for those in charge to conclude that only they know enough to be in charge, since they have always been in charge,” he wrote, “and to keep things from changing, they have to continue to exclude control from outside.”

(12/11/2022) ⚡AMP
by Runner’s World
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Your Ultimate Guide to Aid Station Foods

I get so excited whenever I hear an aid station coming up, but then everything happens so fast and I can't think straight when I arrive. Often I don't know what's best to grab at aid stations. Can you help me break down the nutritional content so that I can make the right choices? 

Sometimes I have this recurring nightmare before a race, where I'll spend hours calculating and sorting out running nutrition into my pack and drop bags. I'm all ready, have checked all the boxes, but when it comes time to the race, something happens and I'm unable to eat or drink anything I've packed. 

Often it's because of a stomach issue. Sometimes it's that I just don't want anything I've packed, and sometimes - and this is unusual, I know - it's because I've lost all my teeth, the most terrifying of them all! In this nightmare, the worst-case scenario is feeling unprepared without my nutrition and having to rely solely on things I haven't planned for, or practiced with: I have to rely entirely on aid station food. 

Maybe you've had this dream, too. Or maybe this has actually happened to you in real life. But I'm also willing to bet that this is a pretty unique dream, conjured up by a nerdy dietitian with pre-race anxiety issues. Regardless, if you've ever found yourself in this position during a race, don't fear. All is not lost. Aid station food can save the day! 

Setting the Stage

Before we dive into the nutrition of aid station foods, let's first talk about basic nutrition guidelines, of what we should be aiming to consume each hour during a race. 

Ideally, we want to consume the following every hour:

Many of the sports nutrition products available on the market - gels, chews, and drinks - are formulated specifically to these guidelines, ensuring we get the nutrition we need in a convenient (and sometimes expensive) tiny package. But for some athletes, there might come a point during the race where those sports nutrition products just don't cut it anymore, due to nausea, palate fatigue, or upset stomach. 

You'll find that most aid stations offer very similar food and drinks, so I would first recommend spending time during training to practice with a few of your favorite fuels, to minimize potential gut issues come race day. For me, I know that no matter how nauseous I feel or how upset my stomach might be, Coke and potato chips always sound good, so during longer training runs I make sure to bring those items along, in addition to the gels and drinks I plan on using during the race. Make sure you practice with foods you plan on using on race day - even if they're just backups!

OK. Now that we know what our general targets are, and have become attuned to what our stomachs like and dislike during training, inevitably we'll arrive at an aid station with caloric needs and curiosity. After all, if you're taking in the minimum of 200 calories per hour from gels and/or powders, an aid station might offer a nice little bump in calories to maintain energy over the length of a race.

Your Aid Station Cheat Sheet:  

So what do you grab? How to know what your body needs at any given time? Here are 12 of the most common things you'll see at aid stations (in North America), plus estimates for what nutrition you'll be receiving with on-the-go serving sizes. 

Potato Chips

Gummy Bears

Pizza Rolls

Watermelon

Pickles

M&Ms

Electrolyte Drink:

Coke

Salted Potatoes

Bananas

Oreos

Warm Broth

The aim here is to make clear-headed choices during a race that will help you thrive. So the next time you find yourself waking up from that pre-race nightmare - or, more realistically, you find yourself at an aid station - you won't have to sweat it any longer. Instead, you'll be able to smile to yourself, grab a handful of chips, some gummy bears, or a pickle spear, and keep moving with confidence, knowing that you've set yourself up for success for miles to come. 

(12/11/2022) ⚡AMP
by Trail Runner Magazine
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This NYC Marathoner’s Finish Went Viral, Now She Wants to Inspire Others Who Look Like Her to Run

Bailey Quinn is determined to promote fitness for all body types. 

Name: Bailey Quinn Age: 29 Hometown: Marco Island, Florida Occupation: Medical Student at Touro College of Medicine in Harlem, New York. Beginning pediatric residency in July 2023! Time Running: 2 years Reason for Running: I’m graduating medical school in May 2023, and I made up the goal of completing the New York City Marathon after my first semester ended back in December of 2019. My school is in Manhattan so doing something big and crazy seemed like an awesome way to celebrate the end of my school years.

I grew up playing every sport—volleyball, basketball, swimming, softball, tennis. I was also always heavy. I’ve been overweight my whole life. My earliest memories with my pediatrician are her telling me I needed to lose weight. I never looked like other kids, even my siblings. But that didn’t stop me from becoming an athlete. I showed up. I never missed a practice. My parents taught me from day one that you don’t have to be the best player—be the best teammate and the athlete coaches want to work with.

I also have an autoimmune disease called Addison’s disease, where my body doesn’t make the hormones cortisol and aldosterone, which regulate inflammation, your sleep/wake cycle, blood pressure, and plays many roles in organ systems all over your body.

In 2009 I was very sick—vomiting for weeks straight at times and frequently being admitted to the hospital. I was a medical mystery for years. I would get so sick I’d be in the hospital for weeks vomiting and nobody knew why. (I’ve actually torn my esophagus from vomiting so violently and so often.) I went through college at the University of Florida as a registered disabled student. I thought that was going to be my life. 

In 2016, I just started applying to medical school and I looked at my mom and said, “I can’t live like this.” That’s when I was finally diagnosed with Addison’s disease, after really pushing my doctors to look for a better answer. They ordered one blood test and my cortisol levels came back as undetectable. I will be dependent on steroids for the rest of my life.

But that has never stopped me. I did marching band at the University of Florida, and I was also on the sailing team. I call myself an endurance athlete. 

I rode a bike across America in 2014 to raise money for the Ulman Cancer Fund for Young Adults. We started in Baltimore, and we ended in Seattle. And in the summer of 2020, I swam the coastline of Marco Island, six and a half miles, and I did that in three hours and eight minutes. I love open water swimming. I like grand undertakings. I’m a go-big or go-home person. And I’m also not the “typical” picture of fitness.

When I started medical school in New York City in July 2019, I knew I wanted to do something big. By the end of my first semester in December I had decided on the New York City Marathon. I thought, “I bet a lot of people think I can’t do this, so I’m going to do it.” I committed to start training and run it in 2022.

I did try to run as a kid. My mom grew up as a New York Road Runner in North Salem, New York. I tried to get into running in eighth grade, but I felt like I was a burden to my coaches. I was slow. I was the kid that they were begrudgingly waiting for during practice and meets. So I finished the 8th grade season and didn’t even think about coming back out to join the team in 9th grade. But I participated in softball, swimming, cycling, and other sports in high school. My whole life with running, before the New York City Marathon, I was met with: “You don’t belong here.”

Most of my training was endurance-based swimming and cycling because I have a slightly torn meniscus at the moment (I hurt it by slipping at a baseball game in October 2021). So, I knew I couldn’t train heavily with running, as being in medical school I’ve been too busy to have surgery to repair it. I joined a USA Masters swim team at my local YMCA in 2020 and worked with a coach who made some custom endurance plans for me. I was swimming two to three miles a day in 2020 and doing lots of long walks, building endurance.

In 2021, I started my clinical rotations, so I had less time to train, and it was more speed focused and aerobically demanding. With my meniscus tear in October 2021, I also started to do spin for a low-impact cardio workout. So, last year I was doing 45 minutes a day of Peloton or swimming and added in more jogging and walking. I did enough training to finish the marathon—that was my goal.

I ran with Team for Kids because I feel very strongly about getting kids involved in sports, particularly because I’m planning on being a pediatrician. I made a giant rainbow tutu to do the marathon in and had so much fun because that’s just who I am. I knew I was going to run/walk the 26.2 miles.

I finished at 8:17 p.m; it took me 9 hours and 19 minutes. A video of me crossing the finish line went viral on social media. It was a video of me pumped as hell to finish. I was exuding such radiant joy and just being goofy. I was just pumped that I accomplished my goal of finishing and just got to celebrate and relax. 

There was never a doubt in my mind that I wouldn’t finish. I knew my speed wouldn’t be there, but my training method absolutely worked. I felt great the whole time. My boyfriend had water and Gatorade for me at mile 23, and he finished with me. I had gels and Honey Stingers for the whole race. 

I showed up ready for a long day. For me, everything went perfectly to plan. I did most of my jogging the first half and walked most of the second. I knew I was going to be slow, and someone who looks different. I wanted to finish for me, not for a time.

Unfortunately, bullies are everywhere, and I was flooded with comments and messages about how fat I am or how I’m a disgrace to running. People see a heavy person and don’t know about my Addison’s disease and the steroids I take that also impact how I look. 

Weight is a complex thing—there is not one single factor that dictates someone’s weight and it’s impossible to tell that just by looking at them. I’ve been met with this attitude in running since I was young, and this is what keeps people out of running. But I want to be an example. I’m not going to quit or leave! I wanted to finish for the kids who look like me so they can say, “I can do a marathon too. You did it, and now I think I can.”

On the flip side, so many people have reached out and are inspired after seeing the video. The positives far outweigh the negatives, and I’m having a blast! Now I want to do the World Marathon majors. 

My next marathon will be the Chicago Marathon in 2024. I’m definitely here to stay, because I think the sport needs it. People like me are bullied out of running, and I want to change that. I want to be the person saying, “You finished! I’m so proud of you!”

Running is so accessible, and I can get the message out there. I never would have dreamed I would be here, but I am so happy and proud to say I am.

Running and the running community have made me feel like the sky’s the limit. Before this year’s New York City Marathon, I thought I just wanted to do one marathon before I die—now I want to do all six of the Abbott Major Marathons and I hope to help my mom complete her dream of doing the NYC Marathon by doing it again with her. 

I really love the person that the marathon has made me. To finish how I did and have fun, putting myself back out there as a runner despite negative experiences in childhood has made me realize I can do it! I’ll never be the fastest, but I will definitely be the most colorful. It’s all that matters! Get out there, let’s go!

These three tips have made my running journey a success:

1. Run your own race

Run for you and get out of it what you want to get out of it. Ignore what everyone else has to say about it. 

2. Use anti-chafing creams

I was running/walking for more than nine nonstop hours and I had no rashes or rubs or anything using these. 

3. Listen to your body

If you’re feeling sick or injured, test the waters—but I’m invested in the long term. So, if my body is telling me I need more sleep today, I’m going to get some sleep because I want to be able to run tomorrow. You need to push yourself when you can because that’s how you get better, but listen when your body needs rest.

Bailey’s Must-Have Gear

→ Bodyglide: I could not run without it! I’m about to be Body Glide’s number-one supporter for the rest of my marathon career. It’s great for arms and legs—everywhere! Just bathe in it!

→ Theragun Pro and Theragun Mini: I prefer the Pro for regular use but love the mini for my swim bag. They’ve been absolute game changers in my preworkout warmups and my postworkout recovery! They’s especially helpful on days when I can’t stretch as much as I would like due to time constraints—like when I’m rehabbing an injury, or when I’m doing consecutive days with endurance-style workouts (two- to three-mile swims, four to six days a week). They make my recovery time significantly faster; they made my leg recovery from the marathon a breeze. 

(12/11/2022) ⚡AMP
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Sophia Kennedy, Daughter Of Bob Kennedy, Looks For Steady Progress As She Prepares For Two National Meets

INDIANAPOLIS – As far as she is concerned, Dad is Dad. But every once in a while, Sophia Kennedy’s father comes up in conversation.

“Oh yeah, my dad ran professionally,” she says.

“Who’s your dad?”

“Bob Kennedy.”

After the oh-my-gosh replies, Sophia can’t help but smile.

“That always feels kind of cool.”

Also cool: Sophia Kennedy has qualified for both high school nationals in cross country, the Nike race Saturday at Portland, Ore., and Champs Sports (formerly Foot Locker and Eastbay) on Dec. 10 at San Diego. She is a senior at Park Tudor School in Indianapolis and has committed to Stanford.

For an American distance runner, being Bob Kennedy’s daughter is analogous to being an Obama sister entering politics or an actress whose father is Brad Pitt.  Comparisons are inevitable, and inevitably unfair.

Yet by now, 52-year-old father and 17-year-old daughter are so used to it, it is a source of amusement rather than pressure. No one will be another Bob Kennedy. His impact on track and field cannot be overstated.

The two-time Olympian won four NCAA titles while at Indiana University and became the first non-African to run 5,000 meters in less than 13 minutes. His 1998 American record at 3,000 meters, 7:30.84, has been lowered little (to 7:28.48 by Grant Fisher) despite a 24-year span and introduction of super-shoes.

Sophia did not have to follow in those spikesprints. Her twin brother, Marcus, is a soccer standout. No way Sophia was going that route. She was once a goalkeeper “because I was a liability on the soccer field.”

Sophia took ballet lessons, played the clarinet. Her mother, Melina, a former IU runner who once ran for mayor of Indianapolis, and father encouraged the twins to try everything.

“Ultimately, they choose their own passion,” the father said. “We were big on hopefully finding something. Because I think it’s important to life and growth to find something that interests you, whether you’re the best at it or just really enjoy it.”

For Sophia, that became running. She was among the best and really enjoyed it.

Her transformational moment came when she nearly won a two-mile race around school grounds as a fifth-grader. She was outkicked by a boy. Then “it was on,” her father said.

Sophia affiliated with a local club, the Carmel Distance Project, and began winning races. In age-group cross-country nationals, she was 32nd in 2016 and 11th in 2017.

She didn’t have to travel far for competition, either. The Kennedy and Farley families used to live on Pennsylvania Street in Indianapolis homes separated by 73rd Street. Sophia grew up playing with a future Park Tudor teammate, Gretchen Farley, who has also qualified for San Diego.

Bob Kennedy has characterized Farley, a 2:09/4:50 runner who competes in four sports, as “a super talent.”

Sophia said all her parents have ever asked is whatever she does, give it her all.

“My parents have made it super clear, if I’m ever not happy in the sport, I don’t have to keep running,” she said. “It’s just something I’ve come to love because I love the hard work and the opportunities that it brings and the people that I meet.”

Sophia’s progress has not gone uninterrupted.

After setting an Indiana indoor 3,200-meter record of 10:12.32 last Feb. 19, she developed a fever, then an injury. She tried to maintain fitness via cross-training and anti-gravity treadmill. In May, when she began state track qualifications in a sectional, it was her first running on the ground in six weeks.

Given all that, it was redemptive to finish second at state in 10:25.02, or two seconds behind champion Nicki Southerland. Sophia lowered that to a 10:20.13 two-mile in finishing eighth at the Brooks PR Invitational.

Sophia took a measured approach to this cross-country season. Her father has credited her high school coaches, Garrett Lawton and Ryan Ritz, with prioritizing long-term future over short-term success. Sophia does not exceed 40 miles a week, and sometimes runs as few as 30.

“The one thing I realized,” she said, “if I want to be successful, I need to be healthy this year.”

That has been manifested in what is arguably her best run of runs. In a span of six 5Ks over eight weeks – none of which she won – she clocked 17:10, 17:12, 17:25, 17:24, 17:11, 17:23. She was third at state, fifth at NXR Midwest and second at Champs Midwest.

Even her cautious father conceded the daughter is on a trajectory that will accelerate as her strength matches her aerobic capacity. Sophia’s VO2 max is 82. Bob Kennedy’s was 83.

“I’m a little biased. I think you’re going to see huge leaps,” he said.

Sophia has come along during an unprecedented era in Indiana. Not only did Addy Wiley set a national record for 1,600 meters last June, there have been opponents such as Lily Cridge, Southerland, Addison Knoblauch and Farley.

According to inccstats.com, Cridge, Southerland and Kennedy rank Nos. 1, 4 and 5, respectively, in Indiana cross-country over the past 40 years.

Sophia is not intimidated at national meets. She sees such competition regularly. At San Diego last December, she led through a 5:19 mile and finished seventh.

She became the first Indiana girl in 15 years to have four top-five finishes at state cross-country . . . but never has she been a state champion on grass or track.

“She’s generationally great, and hasn’t won one yet. That’s stunning to me,” said Scott Lidskin, who coached Westfield to four state titles in girls cross-country.

Sophia will be surrounded by talent at Stanford. She chose the Farm over Notre Dame, North Carolina State, Virginia and Colorado.

Stanford was 13th in NCAA cross-country with a roster of six sophomores and one freshman. The team did not include two 1:59 freshmen, Roisin Willis and Juliette Whittaker, who won gold and bronze medals in the 800 meters at the World Under-20 Championships. Nor did it include Irene Riggs, a 2023 recruit coming off a 16:02 that was the second-fastest 5K in high school cross country history.

Sophia Kennedy, taking cues from her parents, pleads patience.

“I don’t want to be just a really good freshman,” she said. “I want to be really good in four years and five years and 10 years.”

It is mildly disappointing to be without a state title in Indiana’s single-class system. To win state at 3,200 meters, for instance, she suggested it might take 9:50 to beat Cridge (10:03.16 PB) and win.

No high school girl has broken 9:50 in an outdoor two-mile. Three have done so indoors: Mary Cain, Natalie Cook, Sydney Thorvaldson.

“I’m not looking for these immediate responses in my high school career,” Sophia said. “I want to run better at Nike nationals than I would have at the state meet. I want to be strong for the spring and not get injured.”

And not get caught up in what Dad did, other than to have a long career in the long run.

(12/11/2022) ⚡AMP
by Runner’s Space
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Didn't Get Into Western States or Hardrock? Here Are 10 Alternatives

This fall, 4,909 runners put into a lottery in hopes of getting one of 369 spots in the 2018 Western States 100, perhaps the most iconic 100-mile race in the United States. Similarly, this year saw 2,236 applicants for the Hardrock 100, a notoriously difficult high-altitude race in Colorado's San Juan Mountains with just 145 available spots.

If you didn't get into of these races (perhaps yet again), don't fret. There are plenty of other races with a similar combination of terrain, camaraderie and spirit.

There are now more than 150 100-mile races held annually in North America alone. Here are 10 races that can cure even the most stubborn Hardrock or Western-States FOMO and get you motivated about training.

1. Eastern States

Held in northern Pennsylvania, this a 103-mile, single-loop course is run almost entirely on singletrack. The race follows Pine Creek, a scenic river that runs through the Appalachian Mountains. But with more than 20,000 feet of elevation gain, it isn't for beginners-which makes it all the more rewarding.

When: August 11, 2018

Where: Waterville, PA

Register: www.easternstates100.com

2. Wasatch 100

Looking for an altitude-heavy race with terrain that ranges from wet scree to dry valleys and everything in between? The Wasatch 100 offers 24,000 feet of elevation gain over a point-to-point course outside of Salt Lake City, Utah. The point-to-point offers plenty of wildlife viewing opportunities, too: past participants have seen everything from elk, sheep and moose, to bears, mountain lions and rattlesnakes. Come prepared.

When: September 7, 2018

Where: Kaysville, Utah

Register: www.wasatch100.com

3. Fat Dog 120

If you haven't run a race across the border, you're missing out. Held in British Columbia's Cascade Mountains, the Fat Dog 120 is comparable to Hardrock in terms of difficulty, with more than 28,000 feet of elevation gain over its 120 miles. Running through three provincial parks and featuring everything from alpine meadows to technical singletrack to groomed trails circumnavigating aqua blue lakes, Fat Dog also brings the weather: expect dry heat, scattered lightning, torrential rain or crisp, nipping temperatures-sometimes all during the same race.

When: August 10, 2018

Where: Keremeos, B.C., Canada

Register: www.mountainmadness.ca

4. Cruel Jewel 100

Expect almost 106 miles of either up or down-there's maybe one part of this course that is flat, but even then your hip flexors will be firing off as you hop over myriads of logs. Cruel Jewel is not for the faint of heart: the event boasts over 33,000 feet of gain and your quads won't let you forget the 33,000 feet of loss. Out of the 106 miles, 95 are run on singletrack through the Chattahoochee Forest. It's an often-overlooked Southeastern event with plenty of shade.

When: May 18, 2018

Where: Blairsville, GA

Register: www.dumassevents.com

5. Ouray 100

The Ouray 100 is a close neighbor to Hardrock, and now in its fifth year of existence. It may not cover Handies Peak or cap out above 14,000 feet, but it does deliver 8,812 feet more climbing. Nestled in the ever-captivating San Juan Mountains of Colorado, the race is considered a "graduate" level 100-miler-after all, the last 10.6 miles of the event pass through the finish area (don't quit now!) to face a 4,844-foot climb before doubling back to the finish.

When: July 29, 2018

Where: Ouray, CO

Register: www.ouray100.com

6. San Diego 100

San Diego is a year-round running destination, which means by the time June rolls around, the temperatures are often in the 90s. In some years, this can mimic a hot Western States, making it a great alternative event. The San Diego 100 course covers five unique areas featuring pine forests, manzanita scrub, a scorching climb through the heat-trapping Noble Canyon and sweeping desert views as the route traces parts of the Pacific Crest Trail.

When: June 8, 2018

Where: Lake Cuyamaca, CA

Register: http://www.sandiego100.com/

7. Bear 100

How many 100-milers take you from one state to the next? The Bear 100 begins in Logan, Utah and ends 100 miles later in Fish Haven, Idaho, all while taking advantage of the changing fall scenery. Expect to see bright red maples and shockingly yellow aspens while climbing more than 22,000 feet. For those who suffer in high-altitude races, the Bear tops out at 9,000 feet, making it a bit more manageable. Bonus points for the overall male and female awards, which feature an engraved picture of Old Ephraim, a famous Grizzly bear who reportedly once roamed the wilderness areas that runners pass through.

When: September 28, 2018

Where: Logan, UT

Register: www.bear100.com

8. Plain 100

Tired of aid stations? Bored with just finishing? Looking for something soul-numbingly hard? Try the Plain 100. In its first eight years, the event had zero finishers. Even today the race has less than a 50-percent finishing rate.  What makes Plain so tough? No course markings; no aid stations; two humongous, remote, gorgeous and difficult 50-mile loops with a single re-supply point between. Never mind the elevation gain (and the endless hours alone on the trail.) You know you're in the Plain 100 when, as race participant Martin Miller explained, "you quit at mile 70, but have to drag yourself to the finish line to find anyone who cares." This event is just plain tough.

When: September 15, 2018

Where: Leavenworth, WA

Register: www.plain100.com

9. Cascade Crest 100

The 20th edition of the Cascade Crest 100 (affectionately called CCC) will run the regular route despite 2017's reroute due to nearby wildfires. The trail follows the Pacific Crest Trail for the majority of the beginning miles before dropping down via a steep, roped section. From here runners will work their way through a 2.3 miles-long tunnel before emerging on the latter half of the course. Unfortunately, it doesn't get easier. Expect to hit "The Trail from Hell," which is more bushwhacking than running. The crowning point of the race is a series of steep climbs and descents called the Cardiac Needles, which, at 80-something miles into the race, are no joke. Be sure to pause along the way to look up and out; the views alone make this one worth running.

When: August 25, 2018

Where: Easton, WA

Register: www.cascadecrest100.com

10. Mogollon Monster

The Mogollon Monster traverses one of the most heinous routes in all of Arizona, the technical, undulating Highline Trail, (which also happens to be home to the notoriously difficult Zane Grey 50.) At first glance, the event's 22,000 feet of climbing might seem average amongst other 100-milers on this list, but know that within those 100 miles, you'll be hard pressed to find more than 100 feet of smooth trail. The region is remote, rugged and covered in more loose rocks and fallen trees than you could ever dream up.

When: September 15, 2018

Where: Pine, AZ

Register: www.mogollonmonster100.com

(12/11/2022) ⚡AMP
by Trail Runner Magazine
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Running Really Can Keep You Young

Consistently running for exercise seems to slow down the aging process and allows older people to move more easily, according to a new small-scale study of exercise and aging. The study's findings suggest that older adults who regularly run for exercise are better walkers than even those older adults who regularly walk for exercise.

"The bottom line is that running keeps you younger, at least in terms of energy efficiency," said University of Colorado Associate Professor Rodger Kram, a co-author on the study, in a written release.

For the study, published online Thursday in the journal PLOS ONE, researchers studied 30 healthy older volunteer adults (15 males and 15 females) with an average age of 69 who either regularly ran or walked for exercise. The volunteers all had been either running or walking at least three times a week for a minimum of 30 minutes per workout for six months or longer. The volunteers walked on a force-measuring treadmill at three speeds: 1.6 mph, 2.8 mph, and 3.9 mph. In order to help evaluate the energy expended, the researchers measured each participant's oxygen consumption and carbon dioxide production during the testing sessions.

"What we found is that older adults who regularly participate in highly aerobic activities -- running in particular -- have a lower metabolic cost of walking than older, sedentary adults and also lower than seniors who regularly walk for exercise," said Humboldt State Professor Justus Ortega, the lead author on the study, in a release.

"It's been known for a long time that as people age their maximum aerobic capacity, or 'horsepower,' declines, and that is true for runners as well," said Ortega. "What's new here is we found that old runners maintain their fuel economy."

Researchers said it was surprising to find that older adults who regularly run are better walkers than even those older adults who regularly walk, noting that those who run enjoy a better quality of life because of their ability to move around more easily.

"Walking for exercise has many positive health effects, like fending off heart disease, diabetes, weight gain and depression -- it's just that walking efficiency does not seem to be one of them," Kram said. "Because we found no external biomechanical differences between the older walkers and runners, we suspect the higher efficiency of senior runners is coming from their muscle cells."

For years, researchers have been studying the effects of running and walking with an eye towards determining whether one is preferable to the other in terms of health benefits. One study from 2013, for example, found that running is a better way to achieve weight loss than walking. Another study, though, found that walkers fare better than runners when it comes to the risk of developing heart disease.

In the end, any kind of exercise appears to be at least somewhat beneficial as a person ages. In May 2014, for example, findings from the longest-running clinical trial on the relationship between physical activity and aging in older adults were revealed, naming daily exercise, sustained over several years, as the best way to age healthily.

So what are you waiting for? Get out those gym shoes and start moving!

 

(12/10/2022) ⚡AMP
by Shelley Emling
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Expect an Ethiopian Flavor For Sunday's 50th Honolulu Marathon

After a marathon journey to get to Hawaii, a quartet of Ethiopian runners are looking forward to making the most of their first visit to the Aloha State. The group of athletes, coached by Yirefew Birhanu Derb, will line up Sunday before dawn for the 50th running of the Honolulu Marathon, America's fourth-largest marathon. The race features a more robust elite athlete roster following last year's slimmed down line-up coming off the pandemic.

Shifera Tamru and Asefa Mengstu lead the men's elite field, while Abebech Afework and Bere Ayalew are the top entrants in the women's division. After a trip that required more than 21 hours of air travel across multiple flights --from their home base in Addis Ababa to Frankfurt, then Los Angeles before reaching Honolulu-- they arrived late Wednesday. They immediately popped into a McDonald's for dinner, and have been getting acclimated to the local time zone, 13 hours behind Ethiopia.

They were all very happy to be invited to this race because they know it's a very good marathon," Coach Derb told Race Results Weekly during a photo shoot for the athletes on Waikiki Beach. "They are looking forward to racing and happy to have the chance to visit Hawaii."

Tamru, 24, is coming off October  Chicago Marathon, where he clocked 2:07:53 to finish fifth for the second consecutive year. He says that he has recovered well and is ready to go for Sunday. He has won three marathons in his career, all in South Korea: Chunchon in 2018, Seoul in 2019 and Daegu this past April. His personal best of 2:05:18 came at the Dubai Marathon in 2019.

The more experienced Mengstu --who represented Ethiopia as far back as the 2010 IAAF Half Marathon Championships-- has a resume with 13 marathon finishes, including the 2018 Dubai Marathon, where ran his lifetime best of 2:04:06. His most recent race was eight months ago, so he should be well rested. "I'm happy to be here and I'm expecting to win the race on Sunday," he said with a quiet smile as the athletes posed for photographs and chatted with the media.

The two men work well together in training, Derb says. But on Sunday, he points out, "it must be a competition." In addition to each other, they will have to watch out for a strong Kenyan, 36-year-old Barnabas Kiptum, who has a personal best of 2:04:17 (Milan, 2021). He dropped out of the Chicago Marathon this fall, but in July he proved he is still a contender by placing 15th at the World Athletics Championships in Oregon. Stanley Biwott, the 2015 New York City Marathon champion with a 2:03:51 personal best, had planned to run here but scratched.

The women race is likely to come down to a duel between Afework and Ayalew. Like their male teammates, they also have a strong friendship and symbiotic relationship. "They are happy when they are training together, and they can help each other when they compete," Derb said.

Afework, 31, is by far the more seasoned of the two. Her international racing career dates back to the 2010 IAAF World Cross Country Championships, where she placed 18th. She has 20 marathon finishes to her name, and a personal best of 2:23:33 from Dubai in 2015. "I have a lot of experiences from other races and I'm expecting to use that previous experience to run well on Sunday," said Afework, who is coming off a DNF in October's Lisbon Marathon.

The 23-year-old Ayalew is a comparative novice, with four marathons in the books, but each one has been progressively faster. The most recent, in Eindhoven, Netherlands, in October, resulted in her quickest time yet (2:22:52). "My training has been good and I expect to show that on Sunday," she said.

The women's field also includes Canadian Olympian Lanni Marchant, who won this race a year ago on a short recovery from the New York City Marathon, and Japanese veteran Mai Ito (2:24:42 PB).

Should weather conditions cooperate --it's been very windy the last several days-- both the men's and women's course records could be in play. Titus Ekiru of Kenya holds the men's standard of 2:08:00 from 2019, while his compatriot Brigid Kosgei clocked 2:22:15 in 2017. (Kosgei set the current world record of 2:14:04 two years later.) Prize money will be paid three deep: $25,000-10,000-5,000.

The forecast for Sunday morning calls for a temperature of 74F/23C when the gun goes off at 5 a.m. Most of the race will be run in the dark, as the sun will rise just before 7 a.m. on race day.

(12/10/2022) ⚡AMP
by Runners Web
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Honolulu Marathon

Honolulu Marathon

The Honolulu Marathon’s scenic course includes spectacular ocean views alongside world-famous Waikiki Beach, and Diamond Head and Koko Head volcanic craters.The terrain is level except for short uphill grades around Diamond Head. ...

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Why are you getting shin splints (and how to combat them)?

If you’ve ever dealt with shin splints (more properly known as medial tibial stress syndrome), you know how painful they can be. Shin pain is relatively common among runners, and it’s caused by overuse or excessive strain on the muscles and tendons in your lower legs. As with many overuse injuries, there are a number of approaches you can try, to relieve the pain.

Some common causes of shin pain are increasing the intensity of your training/workouts too quickly, running in worn out shoes, or, in some cases, it’s a running form issue. The injury is characterized by discomfort and tenderness along the front or inner part of the shin bone (tibia), which may make running (or, in severe cases, even walking) difficult.

Usually the pain will lessen or disappear if you either reduce your training intensity, change your worn-out shoes or start wearing knee-length compression socks (or all three). Here are some other tips you can try to combat your shin pain.

Rest and recover

It’s smart to allow your body time to rest and recover. This means taking a break from running and other high-impact activities to give your lower leg muscles and tendons time to heal. If you are worried about losing fitness, you could temporarily substitute cycling and elliptical workouts for running.

Apply ice and compression

Using ice on your shins slows the blood flow to the area, which helps decrease pain. If you are suffering from shin pain, ice your shins for 15 minutes at a time, three to four times a day. Many runners also find compression socks helpful while training.

Stretch and strengthen

Stretching and strengthening your lower leg muscles is the best way to prevent shin splints from recurring. Adding one or two lower-body strength training workouts into your training schedule each week will help strengthen and build muscles around your shin.

Find the right footwear

Unfortunately, your running shoes won’t last forever, and should be replaced every 300 to 800 kilometres, depending on your training load, gait and terrain.

If the shoes you’re running in are more than two years old, you likely need a new pair. Make sure you find something well-fitted that instantly feels comfortable right out of the box, so you know your new pair isn’t making your shin splints worse.

(12/10/2022) ⚡AMP
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Heptathlete sues USA Track and Field

During a heatwave, American heptathlete Taliyah Brooks collapsed amid the 2021 U.S. Olympic trials. The athlete has taken legal action against USA Track and Field, the governing body for the sport. Heading into the trials, Brooks was a top contender in the heptathlon, a two-day, seven-event sport that involves three track and four field events: 100-metre hurdles, high jump, shot put, 200-metre dash, long jump, javelin and 800-metre run.

The June 2021 Olympic trials in Eugene, Oregon, coincided with an intense heatwave, with temperatures reaching as high as 43 C, or 111 F. While USATF managed to postpone some events to keep athletes safe (the women’s 10,000m, men’s 5,000m and race walk events) the second day of the heptathlon went ahead as planned on June 27. Requests from the athletes and their representatives to reschedule the date were denied.

Brooks, a Texas native and eight-time all-American, was in second place after the first day of competition. When temperatures soared on June 27, she began to suffer from the heat, eventually collapsing and being taken to hospital by ambulance.

Athletes who compete at USATF meets must sign a liability waiver. Brooks’s legal team initially filed a motion Nov. 29 requesting “declaratory and injunctive relief regarding unenforceability of alleged USA Track & Field Waiver and Release of Liability,” in the hopes that the waiver would be set aside, and that they will be able to pursue a direct lawsuit against USATF.

Bill Brock, Brooks’s attorney, explained in a statement that: “USATF’s effort to shed its duty to protect the health and safety of its own athletes competing in the U.S. Olympic trials is unconscionable. We are asking the court to find that USATF can be required by its athletes to hold reasonably safe Olympic trials and national championships and that USATF can be sued by its member athletes for negligence if USATF fails to conduct these events safely.”

Being an advocate and voice for change is not new for Brooks, now 27, who is a University of Arkansas graduate with a master’s degree in communications and a minor in legal studies. She wrote her master’s project in 2018 about athletes creating change: ” I wrote about Muhammad Ali and Colin Kaepernick and about teaching young kids about athletes protesting,” Brooks said in an interview with World Athletics.

When the 2021 Olympic trials incident occurred, Brooks shared a message to USATF on social media, asking them to do better, “Not only for myself, but for all of the athletes at the trials. It’s a shame my situation had to happen for the meet to finally be postponed,” she wrote. “Hurts like hell. Not because I didn’t make the team, but bc I wasn’t able to finish to even find out.”

“I’ve got some new, fresh scars on my back, but I’ll be back, the athlete shared. “Better, stronger, faster.”

(12/10/2022) ⚡AMP
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Spanish marathoner pushes manual wheelchair to world record at Valencia Marathon

Eric Domingo Roldan of Spain wanted to do something special to raise awareness of multiple sclerosis (MS) and to honour his mother, who suffers from the disease. On Dec. 4, and his mother Sylvia set a Guinness World Record for the fastest marathon while pushing someone in a wheelchair. Roldan ran 2:52:39 to break the previous record by 49 seconds.

Roldan had ambitions to go under two hours and 50 minutes, but his main objective was to raise awareness about MS, which has been part of his mother’s day-to-day life for some time.

The previous record Roldan broke was his own, which he set with his mother at the 2021 Barcelona Marathon (2:53:28). He said on Instagram that he was on pace to go under two hours and 50 minutes, but a problem with one of the wheels around the 35-kilometre mark made it harder for him to push.

Roldan conquered his goal of raising three thousand euros for the Multiple Sclerosis Foundation. The wheelchair used by Roldan was not the typical sport-style wheelchair designed for racing, instead, Guinness requires a manual wheelchair to be used for record-breaking purposes.

“There are no words to describe our emotions today. It was something magical,” Roldan wrote on Instagram. “My mother is my motivation! She inspires me to be a better person. We will continue to run together and celebrate life.”

Kenya’s runner, Kelvin Kiptum, 23, won the 2022 Valencia Marathon in 2:01:53 in his debut, while Ethiopia’s Amane Beriso, 31, was a surprise win on the women’s side in 2:14:58, becoming the third-fastest woman in history.

(12/10/2022) ⚡AMP
by Running Magazine
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Albanian long jumper suspended after alleged cheating for Olympic spot

A long jumper and two officials from Albania have been provisionally suspended by the Athletics Integrity Unit (AIU) following an investigation surrounding the submission of false information to help long jumper Izmir Smajlaj qualify for the Tokyo Olympic Games.

On Dec. 9, the AIU announced that it had charged Smajlaj, Albanian track federation president Gjegj Ruli and the federation’s general secretary, Nikolin Dionisi, with disciplinary offences over a competition held in Albania in May 2021, two months before the Tokyo Olympics.

Smajlaj was named the competition winner, with a national-record jump of 8.16 metres. “It is alleged that false information was submitted to World Athletics and the AIU in support of Smajlaj’s result,” the AIU said.

According to his World Athletics profile, Smajlaj has never jumped over the eight-metre mark outside of Albania. His top five jumps in his career have all been at competitions in his home country. 

Smajlaj’s result was just shy of the Olympic qualifying mark of 8.22 metres, but he was given a spot under the “universality rule” that allows smaller countries to send one male and one female athlete to the Olympic track events if they are close to the standard. These athletes still have to provide evidence they have met a certain standard to compete.

Smajlaj jumped 7.86 metres in the qualification round at the 2020 Olympics, but failed to qualify for the final.

Albania was one of seven countries on a “competition manipulation watch list” along with Turkey, Uzbekistan, Moldova, Georgia, Kyrgyzstan and Armenia.

(12/10/2022) ⚡AMP
by Running Magazine
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2023 Bank of America Chicago Marathon Set to Welcome 45,000 Participants for 45th Anniversary Event

Today the Bank of America Chicago Marathon announced the return to 45,000 participants for the event's 45th anniversary on Sunday, October 8, 2023. Runners who entered the non-guaranteed entry drawing for the 2023 race will be notified of their selection status today. Individuals still interested in participating can secure their place in the field by joining an official charity team. Since 2002, the Charity Program has generated more than $292 million for local, national and global causes, including the event record-breaking $27.6 million raised by participants in 2022.

"We're thrilled to host 45,000 participants for the first time since 2019 at the 2023 Bank of America Chicago Marathon," said Carey Pinkowski, Bank of America Chicago Marathon Executive Race Director. "As part of our millionth-finisher field, these participants will write their names in the event's history book during a particularly special year. We look forward to celebrating their performances, as well as the contributions of the volunteers, spectators and community members who have made the Chicago Marathon the world-class racing tradition it is today."

Runners who received an entry through the drawing will join those who guaranteed their entry into the race during the four-week application window. Guaranteed entries include Bank of America Chicago Marathon and Shamrock Shuffle legacy finishers, time qualifiers, international tour group participants, charity runners and those who deferred or cancelled entries from a previous event.

Runners who did not receive an entry through the drawing can still sign up through the Bank of America Chicago Marathon Charity Program. The 2023 Charity Program includes 180 nonprofit organizations raising funds related to 10 cause categories, including education, youth development, health care and social services. Runners who register to run with an official charity at this time are required to raise a minimum of $1,750. For a list of official charities and information on how to register by joining a charity team, go to chicagomarathon.com/charity.

For the latest event updates, registered participants and community members are encouraged to visit the Event FAQ which is available at chicagomarathon.com.

About the Bank of America Chicago Marathon

The Bank of America Chicago Marathon welcomes thousands of participants from more than 100 countries and all 50 states, including a world-class elite field, top regional and Masters runners, race veterans, debut marathoners and charity participants. The race's iconic course takes participants through 29 vibrant neighborhoods on an architectural and cultural tour of Chicago. The 2023 Bank of America Chicago Marathon, a member of the Abbott World Marathon Majors, will start and finish in Grant Park on Sunday, October 8, 2023. In advance of the race, a three-day Abbott Health & Fitness Expo will be held at McCormick Place Convention Center on Thursday, October 5, Friday, October 6, and Saturday, October 7. For more information about the event and how to get involved, go to chicagomarathon.com.

(12/09/2022) ⚡AMP
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Bank of America Chicago

Bank of America Chicago

Running the Bank of America Chicago Marathon is the pinnacle of achievement for elite athletes and everyday runners alike. On race day, runners from all 50 states and more than 100 countries will set out to accomplish a personal dream by reaching the finish line in Grant Park. The Bank of America Chicago Marathon is known for its flat and...

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Beamish, Teare, and Kerr will highlight Millrose Games 3000m

The Millrose Games will welcome a stacked 3000m field to the World Athletics Indoor Tour Gold meeting in New York on February 11.

New Zealand’s Geordie Beamish, who holds the national indoor records for 3000m and 5000m, won last year’s race in thrilling fashion, going from fifth to first on the final lap with a furious kick to win in 7:39.50.

US 1500m champion Cooper Teare finished second in that race, and he will also return to the Millrose stage with revenge on his mind. “I’m beyond excited to be returning to the Millrose Games to experience the electric crowds and fast times,” said Teare.

While the rematch of last year’s tight finish is enticing enough, there are numerous other athletes who are more than capable of winning this race.

Olympic 1500m bronze medalist Josh Kerr finished second in the mile at the Millrose Games last year, then went on to set a European indoor record of 3:48.87 at that distance.

Guatemala’s Luis Grijalva was fourth over 3000m at last year’s Millrose Games, and he repeated that position over 5000m at the World Championships in Oregon.

Joe Klecker, Morgan McDonald, Olin Hacker and Dylan Jacobs – all past winners of NCAA titles – are also in the field, as is Nico Young, who recently finished second at this year’s NCAA Cross Country Championships.

These are the latest stars announced for the Millrose Games, joining the showdowns in the pole vault between Katie Nageotte, Sandi Morris, and Katerina Stefanidi, and in the shot put, featuring Ryan Crouser and Joe Kovacs.

(12/09/2022) ⚡AMP
by World Athletics
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NYRR Millrose Games

NYRR Millrose Games

The NYRR Millrose Games,which began in 1908 as a small event sponsored by a local track club, has grown to become the most prestigious indoor track and field event in the United States. The NYRR Millrose Games meet is held in Manhattan’s Washington Heights at the New Balance Track & Field Center at the Armony, which boasts a state-of-the-art six-lane,...

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Chinese Athletic Association proposes smoking bans at all marathons

The Uncle Chen era has come and gone. On Dec. 5, the Chinese Athletic Association (C.A.A.) released a proposal recommending that all Chinese marathons ban smoking.

Last month, Chen went viral after he was seen running a 3:28 marathon while smoking a cigarette at the 2022 Zhejiang Jiande Xin’anjiang Marathon in Jiande City, China. The smoking runner, nicknamed Uncle Chen, was predominantly seen as cool by foreign media but was viewed as a bad example in China.

“It is not only not something to be proud of, but a shame to become popular abroad,” one journalist writes. “Smoking is harmful to health, and there should be no “smoking brother” in the marathon.”

On Dec. 5, the Chinese Athletics Association issued a “Marathon Civilized and Healthy Participation” rule proposal for marathons to follow, which states that “all runners should practice and abide by the regulations on smoking bans in public places, and be civilized, healthy, and positive citizens.”

The new proposal is in place to promote healthy participation and to stop people from smoking at road-running events. However, the proposal by the C.A.A. has no mandatory binding force, and races have the final decision to comply, or not, with the suggested initiatives.

The responsibility will be on race organizers to make the decision regarding smoking at their races, but the C.A.A. states that it’s necessary to advocate for the health and safety of other runners and eliminate “smoking brothers.”

The C.A.A. recommends that those who fail to comply with the competition rules should be disqualified: “Competitors are forced to compete in a civilized manner, and jointly maintain and create a civilized, healthy and fair competition environment.”

This news would come as a shock to Chen, who has been seen smoking at marathons since 2018. He might need to start racing abroad to continue his running career and to chase that smoking 3:25 Boston Marathon qualifying time.

 

(12/09/2022) ⚡AMP
by Running Magazine
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U.S. Olympic gold medalist Gil Roberts banned 16 months for doping

On Thursday, the U.S. Anti-Doping Agency (USADA) announced the 16-month suspension of 2016 Olympic 4x400m gold medallist Gil Roberts after testing positive for two banned selective androgen receptor modulators (SARMs).

He was a part of the U.S. men’s 4×400 metres team that won Olympic gold at Rio 2016. Roberts ran the third leg before passing the baton off to Lashawn Merritt, who secured the gold for Team USA. The following year, the same 4x400m relay team won silver at the 2017 World Championships in London.

Roberts, 33, accepted a 16-month sanction after an out-of-competition urine sample collected on May 19 came back positive for andarine and ostarine. Ostarine is mainly used for fat burning and body recomposition, whereas andarine is used for preserving muscle mass.

Roberts argued that he was taking a dietary supplement that did not list the banned SARMs in its ingredients. USADA accepted this, adding the supplement to its “high-risk list,” which reduced the length of his ban from three years to 16 months.

His ban has also been backdated to June 3, the date Roberts was provisionally suspended. Roberts has not competed since the 2021 U.S. Olympic Trials.

USADA stresses that all athletes are responsible for what enters their bodies and should do extensive research before taking unknown supplements. “SARMs are banned at all times and have similar properties to anabolic steroids, including aiding muscle growth or retention,” reads the USADA statement.

This is not the first time Roberts has failed a drug test, but it is his first ban. In 2017, Roberts tested positive for probenecid, a diuretic and masking agent. He successfully appealed the ruling, claiming that he had ingested the banned substance by kissing his girlfriend.

(12/09/2022) ⚡AMP
by Marley Dickinson
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