Running News Daily

Five tips for walking the uphills on trail runs

Small tweaks to your technique can yield big payoffs on your climbs.

“Walk the hills.” It’s one of the first pearls of wisdom offered to those new to trail running—and with good reason. As tempting as it may be for fledgling trail runners to zip up those delicous-looking inclines at full steam, opting for a slower, steadier approach on the uphills is often the more effective strategy in the long run. Conserving energy on climbs can prime runners for speedier efforts on the straightaways and lessen their chances of flaming out as the kilomtres add up.

Walking the uphills isn’t an excuse to completely ignore technique, however, switching to a strategically slower gait demands more than simply “not running.” Making a consistent effort to focus on your form during slower ascents can help build speed, strength and stamina as a trail runner. Consider these five tips for adding extra oomph when tackling hills in a lower gear.

1.- Shorten your stride

Making a conscious effort to shorten your stride length can ensure your efforts to conserve energy on the uphills don’t go to waste. Taking shorter strides will turn your ascents into opportunities to manage your effort and recharge. Perhaps more importantly, adopting a shorter stride length can improve your balance and help keep you steady on particularly steep and uneven terrain.

2.- Mind your breath

Taking deep, even breaths through the nose and out the mouth can buoy the body and mind on a challenging trail run. Research has shown deep breathing has several potential physiological benefits, including lowering heart rate and blood pressure, making it a simple but effective tool for those concerned with managing their effort. It’s a technique that can also help relax the mind and regulate mood, which can be important when navigating the psychological peaks and valleys of a trail run.

3.- Keep your head up

Like deep breathing, keeping your head up can be good for your body and morale. Hanging your head as a way to rest your neck can be a risky proposition when walking up steep, rocky and uneven terrain. Keeping your head up and your eyes forward will help you avoid obstacles on the trail and keep you aware of other runners or cyclists barreling toward you on a downhill. Keeping your head high also conveys a message—including to yourself—about your mental approach to the run. Maintaining good posture can help fortify your self-confidence during trying moments on the trail.

4.- Work your glutes

Engaging your glutes and pushing off with your back leg when ascending hills is important to maintain momentum, especially on sharp inclines that are particularly taxing on the lower body. Making an effort to work your glutes on less demanding climbs is also valuable, and it will help build strength and endurance for those times you need it most.

5.- Enlist your arms

Trust your arms to offer a helping hand (or two) when you’re struggling to scale a challenging hill. Driving these often overlooked appendages back and forth with a strong, determined rhythm can add extra momentum to your steps.

5 Easy Ways to Drink More Water

Because staying hydrated doesn’t have to be complicated

We’ve all heard it before: Hydration is good for your health and athletic performance. The thing is, maintaining adequate water levels is easier said than done. Registered dietitian nutritionist Maya Feller says her patients report water as one of the hardest things to consume. “They either find it not desirable,” says Feller, “or they forget.”

Jen Scott, a registered dietitian, nutritionist, and running coach, says that skimping on water can lead to a host of negative effects including, zapped energy, elevated heart rate, GI distress, diminished blood flow to your organs and muscles, decreased lubrication around your joints, and increased muscle fatigue and soreness. Or, as Feller puts it: “Without proper hydration, the body just does not function optimally.”

The right amount of hydration depends on a number of factors, including your activity level, overall health, and even the climate where you live, according to the Mayo Clinic. As a general rule of thumb, the Institute of Medicine recommends men consume 3.7 liters (15.5 cups) of water per day, while women should sip on 2.7 liters (11.5 cups).

But these benchmarks include water intake from all beverage types, as well as foods. A good barometer to aim for is half your bodyweight in ounces, Scott says. For example, a 160-pound person would shoot for 80 ounces (10 8-ounce cups). However, she tells active folks, like endurance athletes, to add additional fluid. Scott recommends sipping on two extra cups (16 ounces) before a workout, two cups after, and half a cup during for every 30 minutes of exercise.

For athletes, hydration should include not just water, but electrolyte replenishment, too, say Scott and Feller. Electrolytes are minerals such as calcium, potassium, and sodium that you lose when you sweat. Because electrolytes impact a number of bodily processes, including muscle function, it’s important to replenish lost stores through fluids like sports drinks, milk, coconut water, mineral water, and hydration aids. (Plain old water doesn’t have electrolytes.)

You’re likely well hydrated if you don’t often feel thirsty and your pee is clear or light yellow, according to the Mayo Clinic. That said, Feller recommends athletes work with a dietitian to come up with a fueling and hydration plan that works for them. “It needs to be individualized,” she says.

In the meantime, if you’re struggling to take in enough liquids, here are five simple, expert-recommended ways to boost your hydration.

Feller is a big fan of herbal teas–either warm or iced. “It doesn’t have to all be [plain] water to meet your fluid needs,” says Scott. Tea, in particular, may deliver additional health benefits. Sipping two to three cups a day is linked with reduced risk of total mortality, cardiac death, coronary artery disease, stroke, and type 2 diabetes, according to a meta-analysis of observational studies. The only caveat is that very hot tea (think: 131 to 140 degrees) is associated with esophageal and gastric cancers, according to the meta-analysis. It may be wise to let your mug cool slightly before drinking.

Some people just don’t like the taste of water. If that’s you, Scott recommends freshening things up by squeezing lemon juice into your H20 or adding a splash of fruit juice.

Another option is to make your own infused water: Add your favorite fruits, veggies, or herbs to the bottom of a pitcher. Then, pour water on top and let the flavor soak in. Feller is a fan of water infused with frozen berries as well as lime, cucumber, basil, and mint.

You can also level up your water by making flavored ice cubes. Simply add a favorite ingredient or two to an empty ice cube tray, then pour water over it and let it freeze. Feller recommends kiwi-lemon for a “tangy” taste. You can also try this recipe for raspberry-lemon ice cubes.

About 20 percent of your hydration comes from food sources, says Feller. “So really embracing plant-rich food sources is a great way to add to your hydration while still thinking about flavor and texture,” she says. Scott recommends nibbling on fruits and vegetables with a high-water content, like melons, oranges, grapefruit, grapes, celery, lettuce, tomatoes, cucumbers, and bell peppers. “Those things can all help boost your hydration,” she says. “Every little bit helps.”

Soups can be a warming, filling, and healthy meal choice. Broth-based soups, in particular, can help contribute to your hydration. As a bonus, soups can provide a dose of sodium, which is helpful for athletes who need to replenish those electrolytes, says Scott.

It sounds simple, but picking the right container for your water can make a difference. “I have some patients that have a lot of success with water bottles that have demarcations on them so they can see how much they consumed,” says Feller. One patient, she adds, finds motivation from drinking from a clear water bottle, since she can easily track her progress throughout the day.

Spanish women’s race apologizes for gifting food processor

Organizers of Sunday’s 7K Carrera de la Mujer race in Madrid apologized Monday for gifting a food processor at the event—a move that quickly fuelled allegations of sexism. A statement from the Carrera de la Mujer—which translates as “The Women’s Race”—was posted to Twitter on Monday.

The statement offers apologies to those who were offended by the decision to gift a kitchen appliance at a women’s event, but denies that the food processor was given out as a prize.

“We understand that, seen from a biased perspective, it can generate some controversy, and we apologize if this has been the case and if any woman may have felt offended, but it is a product that we consider not to have a sexist character and that it is ideal for any sports person who wants to improve their nutritional habits,” the statement reads. “In any case, we accept the criticism, we reiterate our apologies if anyone has been offended, and we promise to take measures to avoid this controversy in the future.”

According to the statement, gifts given to race participants are “offered by the sponsors of the event itself. In this case, the (appliance) was not a prize—it was a gift, like many others that the sponsors have given after the competition. The only prize that the organization delivers are the trophies.”

Organizers say they are “fully aware of the fight to eradicate any sexist stereotype, and for this reason we continually exercise almost daily self-censorship to prevent any gift we give or brand that sponsors us from generating negative comments in any way. In the case of Madrid, one of the sponsoring brands has given the winner a high-value food processor, in line with our concept of promoting healthy values in women’s sports and nutritional habits.

“Promoting healthy nutrition and physical exercise are absolutely essential objectives for the Carrera de la Mujer. With this product, men and women can cook unprocessed food in less time and in an easier way.”

Serbian national Ivana Zagorac, one of 32,000 participants who entered Sunday’s race, won the event in 24:07.

This Elite Marathoner Plans on Running in Olympics After Pregnancy

Jess Stenson—an Australian Olympian and 2022 Commonwealth Games marathon champion—is due in September. Reigning Commonwealth Games marathon champion Jess Stenson has her sights set on competing at the 2024 Paris Olympics. If all goes according to plan, that would put her just under a year after her September 2023 due date. Yep, the Australian runner is pregnant with her second child, and told Courier Mail, “I am open to it all,” about competing in Paris.

Stenson is part of a league of other professional runners who are new moms and running fast, like Aliphine Tuliamuk and Molly Huddle. In fact, she’s already proven that pregnancy and motherhood doesn’t necessarily slow you down—she had the best year of her professional running career in 2022, after giving birth to her first child in late 2019. Stenson and her husband decided to start having children in 2018, despite the upcoming Tokyo Olympics. As is the case for many female athletes who want to get pregnant, it was a challenge to plan around her racing and training schedule.

“I knew that starting that process and potentially becoming a mum, I might not get back to my best,” Stenson told Courier Mail. “I just had to be comfortable with that and know that I would try.”

Try she did, and she was back to jogging just six weeks after having her first child. The now 35-year-old ended up having to scrap her plans for Tokyo in 2021 due to a bone stress injury, but in 2022, she went on to win the Commonwealth Games marathon in Birmingham, England, and then finished ninth at the New York City Marathon in 2:27:27.

Stenson also believes her postpartum mental game is stronger than ever, and she approaches her training a bit differently than before, finding it to be more of a privilege than a task. 

“I guess I saw training as just part of my job beforehand,” she said to Courier Mail. “But its importance in my life is even greater now as a mum because you do crave that time to yourself and the opportunity to just get out and free your mind.”

Naomi Korir is going after the qualifying standard at Kip Keino classic for Budapest

World Athletics Cross Country mixed relay silver medalist Naomi Korir will be chasing World Championships qualifying time during Saturday's Kip Keino Classic at the Moi Stadium, Kasarani.

Korir, an 800m specialist, said she wants to build on her 2:00.70 display in Botswana two weekends ago as she chases the 1:59.80 qualifying time for Budapest, Hungary.

“This race will be very important for me. I see it as an opportunity to qualify for the World Championships in Budapest. My training has been intense to ensure that I make the results count,” said Korir.

In Botswana, Korir finished fourth in the two-lap race — won by Ethiopian Habitam Alemu (1:59.35) followed by South African Prudence Sekgdiso (2:00.39) and another Ethiopian, Firezewid Tesfaye (2:00.52).

Korir finished third at last year's Kip Keino in 2:0006, behind winner Sekgdiso (1:58.41) and Commonwealth Games 800m champion Mary Moraa (1:59.87).

Also in the mix are defending champion Sekgdiso, Alemu and Botswana’s Oratile Nowe.

Meanwhile, Olympic and world 800m champion Emmanuel Korir will drop to the 400m where he will be up against compatriot Boniface Mweresa, American Vernon Norwood, Muzala Samukonga (Zambia), Gilles Biron (France), Machel Cedenio (Trinidad and Tobago), Kevin Borlee (Belgium) and Dylan Borlee (Belgium).

Olympian Precious Mashele looks the pick of the men's field for Sunday's Absa Run Your City 10K series in Cape Town

Olympian Precious Mashele will be SA's best bet for Absa 10K line honors.

Mashele finished second to Kenya's Daniel Ebenyo (0:27:21), but Mashele's time of 0:27:35 was a South African 10km record.

Ebenyo is not in the Cape Town field and Mashele will face stiff competition from fellow countryman Thabang Mosiako (0:27:52), who was the only other athlete in Gqeberha to finish the 10K in under 28 minutes.

Apart from Mashele and Mosiako, the other leading contenders for honours are Anthony Timoteus, Melikhaya Frans, Elroy Gelant and Kenyan Denis Kipngetich, who finished fourth in Gqeberha (0:28:01).

An interesting inclusion in the field is 38-year-old South African road running legend Stephen Mokoka, who dreams of a sub-28-minute 10km on South African soil.

How to Conquer Your Race Day Nerves

Let’s be honest, there are moments before races (or any big event) when our nerves get the better of us. We start having thoughts like, “I wouldn’t be that sad if I twisted my ankle right now, and couldn’t run.” Of course, once we finish, these thoughts seem ridiculous. Why would we look for an excuse to not do the very thing we spent months training for?

Pressure can stem from several factors. Sometimes, the more we put into something and prepare, the more we have on the line when it’s time to perform. It’s also easy to second guess whether we prepared enough, and whether we “have what it takes” for race day.

During these times, I like to look back at my Fitbit data, so I can see all the hard workouts I’ve put in. It helps me relive my excitement, and gives me the confidence to know I am ready.

Another big factor contributing to race-related nerves can be the fear of failure. Rather than seeing the race as an opportunity to do something great (and even have fun!), sometimes it’s seen as a chance to fail. Perhaps you fear you might let someone down if you race poorly. Or maybe your performance dictates your entire identity, and you think that if you fail, that means you are a failure as person. (Which is just not true.)

The best way to free yourself of fear is to see yourself rooted in something other than what you do. For me, that is my faith. I’ve probably failed more times than I’ve succeeded in my career, and now I feel free to take big risks because I’ve separated “what I do” from “who I am.”

Regardless of why I feel race jitters, when they set in, I try to shift my perspective to one of positive excitement. Here’s a good example of it: I once heard a sports psychologist give the analogy of a man who was going for a dog-sled ride. When he approached the sled dogs with the musher, the dogs started going crazy, tugging at their chains. They all wanted to be the ones picked to pull the sled that day, to do what they were trained to do. The dogs weren’t fearing how painful or tiring their run would be, and instead were eager to feel the joy of going all out.

That is how we all should be: excited for the opportunity to do what we love, and have prepared for. Since I often run with my Siberian huskies, I’m constantly reminded of this perspective.

Sprint coach Rana Reider gets probation for sexual misconduct

On May 10, U.S. Center for SafeSport has resolved the case with high-profile sprint coach Rana Reider. Reider, who is Andre De Grasse’s former coach, admitted to having an intimate but consensual relationship with an 18-year-old female athlete, and that this presented a power imbalance. He was not found in violation of any other sexual misconduct claims for which he was under investigation.

A statement by Reider’s lawyer, Ryan Stevens, said the American coach will be placed on one-year probation by SafeSport and ordered to take an online course on SafeSport Education. Reider will be allowed to continue his elite-level coaching of sprinters and jumpers.

The 52-year-old, who had been the subject of an 18-month investigation into multiple complaints of sexual misconduct, was formally sanctioned by the U.S. Center for SafeSport on Wednesday. All other claims are now administratively closed, according to the statement. 

The violation occurred in 2014 when Reider was 44 and had an affair with a young athlete he was coaching at the 2014 World Junior Championships in Eugene, Ore.

“From the beginning, we demanded this case to be properly vetted,” said Stevens. “Rana was candid and co-operative. His stellar reputation in track and field is now restored.”

Reider previously coached high-profile athletes with his Tumbleweed Track Club in Jacksonville, Fla., including the 200m Olympic gold medallist De Grasse,in addition to U.S. sprinter Trayvon Bromell, disgraced sprinter Blessing Okagbare and British sprinters Adam Gemili and Daryll Neita (who won bronze in the women’s 4x100m relay at Tokyo 2020).

During Reider’s investigation and Okagbare’s doping scandal, De Grasse, Bromell and Neita all changed coaches heading into the 2023 season. De Grasse is now coached by Irish sprint coach John Coghlan in Orlando, Fla., training alongside his wife, U.S. hurdler Nia Ali.

World Athletics renews Ukraine Fund in wake of destruction of track and field facilities

World Athletics, together with the International Athletics Foundation and members of the Diamond League Association, has renewed the Ukraine Fund established last year to support professional athletes affected by the conflict in their home country.

The Fund’s purpose is to ensure that elite Ukrainian athletes can continue to train, qualify for and participate in World Championship events this year, following Russia’s invasion of Ukraine last year.

The fund currently has $190,000US available to assist athletes, their immediate family and key support personnel, and there will be a particular emphasis on purchasing pole vault equipment after the destruction through missile attacks of a key sporting complex in Bakhmut.

This year’s other priorities will be paying for travel and accommodation for elite athletes at training camps over the summer season, covering travel and accommodation for non-quota officials and athletes to participate at the World Athletics Championships Budapest 23 from August 19 to 27 and the World Athletics Road Running Championships Riga 23 from September 30 to October 1.

The Ukrainian Athletic Federation general secretary, Iolanta Khropach, explained that a large sporting complex in Bakhmut - an athletics stadium, an indoor arena, throwing fields, a medical centre and the Sergey Bubka Olympic Sports College - had been destroyed in the battle for Bakhmut in recent months.

"It was the only centre where athletes could conduct training camps at any time of the year," she wrote in a letter to World Athletics.

"This was very important because in cold winters we do not have enough arenas for training.

"It was also a very important training centre for pole vaulters.

Now there is nothing left in Bakhmut.

"We are grateful for all the help, support and understanding that you give us, but we ask you, if it is in your power, to contact the manufacturers of athletics equipment with a request to provide us with athletics equipment as humanitarian aid."

The federation reports that track and field facilities in Kharkiv and Chernihiv have also been badly damaged during the fighting.

World Athletics intends to work with equipment manufacturers to replace equipment that has been damaged or lost and ship it to training camps near Ukraine’s western border.

World Athletics President Sebastian Coe added: "Last year the Ukraine Fund enabled the Ukrainian Federation to send a strong team to the World Athletics Championships Oregon23, where Yaroslava Mahuchikh and Andriy Protsenko won medals, and we want to make sure Ukrainian athletes have the same opportunity to compete and succeed this year.

"They have been put in a terrible situation following the invasion of their country.

"This year’s fund will provide further support to enable them to find stability and security as they prepare to represent their country this year.

"The deliberate destruction of Ukrainian athletics facilities and equipment is also a serious attack on the accessibility of our sport.

"We will do whatever we can to help athletics survive and recover in Ukraine."

The Ukraine Fund will provide financial assistance to the following two groups.

Group One includes athletes who are affiliated to the Ukrainian Athletic Federation and have qualified, or have a credible chance to qualify, to compete at any upcoming World Athletics Championships until Fund closure.

Group Two will cover Ukrainian Federation requests for funding for specific activities, such as the cost of training camps, purchase of athletics equipment, or travel and accommodation of out-of-quota Federation officials and support personnel to World Athletics Championships.

Funding for Group One involves enrolment, subsistence and accommodation, at training camps/temporary housing, welfare support, travel and accommodation to compete at qualifying events for World Championships and travel and accommodation to compete at World Athletics Championships if not otherwise provided.

Funding for Group Two involves enrolment, subsistence and accommodation at training camps to prepare for World Championships, travel and accommodation to accompany Group One athletes at qualifying events for World Championships, athletics equipment to replace lost or damaged equipment (for elite athletes and grassroots), support to general operations of member federations, officials and coaches.

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

The fund can receive additional contributions from other athletics organisations at any time until its closure which is set for December 31 2023.

Potential beneficiaries can register for consideration by emailing UKRFund@worldathletics.org, while other athletics organisations who would like to contribute to the fund can do so by contacting the same address.

Moh Ahmed, Cam Levins to face off at Ottawa 10K

Two of the fastest distance runners in Canadian history will go head-to-head.

Tamarack Ottawa Race Weekend will once again host the Canadian 10K Championships in 2023, and as always, this is an event that no runner or fan will want to miss. Two of the best distance runners in Canadian history, Cam Levins and Moh Ahmed, will headline the men’s race alongside former national champions. And four of the top five women from last year’s championships are returning, making the Ottawa 10K one of the most anticipated races on the 2023 event calendar.

It’s an equally fun and exciting race for non-elites, as the 10K follows a beautiful course through Ottawa, one of Canada’s most beautiful cities. The 2023 Tamarack Ottawa Race Weekend is set for May 27 and 28.

The elite fields

Canadian Olympic marathoner Dylan Wykes has been the elite athlete co-ordinator at Run Ottawa for four years, but due to the pandemic, the 2023 race weekend will mark only the second in-person edition of the event he has worked on since taking over the role in early 2020. Wykes says this year’s race will be a special one, as “the best 10K runners in the country will be hitting the streets of Ottawa.”

Headlining the event are Levins and Ahmed, neither of whom have ever competed at Ottawa Race Weekend. Ahmed, a 2020 Olympic medallist in the 5,000m, holds the Canadian record for 10,000m (26:34.14 on the track), but has not yet raced on the roads in his professional career. Ahmed is amped about the opportunity to kick off his 2023 season at the Ottawa 10K and make his road-racing debut.

Levins told race organizers he’s eager to check the Ottawa 10K off his bucket list. “The opportunity to run in such a competitive field in Canada is really great,” Levins said. “Ottawa has always been an event at which I’ve wanted to race.” Joining Ahmed and Levins in the men’s field are 2:10 marathoner Tristan Woodfine, U Sports cross-country champion Max Turek, Canadian cross-country champion Connor Black and others. 

The women’s field is equally stacked, with four of the top five women from the 2022 Ottawa 10K returning to this year’s championship race. Natasha Wodak, who won last year’s race, will not be back to defend her title, but second-place Leslie Sexton, third-place Sasha Gollish, fourth-place Emily Setlack and fifth-place Cleo Boyd are all in the lineup and ready to fight for the win. “It’s a really great group of women,” Wykes says, pointing out that the field spans more than 15 years in age. “All these women have great stories and are an inspiration. 

“This is a great opportunity for fans of the sport to see [these athletes] in action,” Wykes continues, pointing to Ahmed and Levins, who headline the men’s 10K field. “Levins is performing incredibly well right now, as well as any Canadian ever has on the roads at the world level, so it’s an exciting opportunity for fans of the sport to get to see him compete on home soil.”

Wykes adds that the 10K isn’t the only spectacle for fans who will be in Ottawa on May 27 and 28. “The entire weekend is a great opportunity to see some of the world’s best runners,” he says. “Our marathon is a World Athletics Elite Label event and will have athletes from three of the best marathoning nations in the world: Ethiopia, Kenya and Japan.” 

The race

For runners who aren’t looking to go sub-30 at the Ottawa 10K, this is still a great race. One detail Wykes points out that makes it unique is the race’s start time. “I think it is special because it is an evening race,” he says. “Most road races are held in the morning, so there is definitely a bit of a different feel to things when the race is in the evening.” 

Wykes says fans are “a bit rowdier” than they might be at the crack of dawn, and he says there’s “a bit more of a party atmosphere.” This all adds up to a great night of adrenaline, fast racing and post-race fun. 

The race starts on Elgin Street, not far from Parliament Hill, and takes runners down to the Rideau Canal. “Elgin Street is lined with patios and restaurants,” Wykes says, so there are plenty of people to cheer runners on as they kick off the race. Once at the Rideau Canal, runners follow the water all the way to Dows Lake, then cross a bridge and head for the finish on the other side.

“The final mile of the race is packed with fans along the Pretoria Bridge and Colonel By Drive,” Wykes says. “I’m getting excited now, just thinking about it.” 

Five ways to improve your 5k time

The 5k is an often underestimated challenge and with the rise of parkrun it has become one of the most popular distances for runners with thousands lacing up each week.

While some will say time isn’t important, deep down 99% of runners, regardless of ability, all want to get faster – whether that is breaking 15 minutes or 25 minutes for the Olympic distance.

When coaching I get asked quite a lot about improving 5K times, what are the secrets? what training sessions should I do? Truth be told there are numerous things you can do to take a slice of your previous best and equally it depends on the individual too.

However, there are five key pieces of advice that I pass on to everyone; get race experience, practice at race pace, don’t be afraid to run less, train with a group and lastly, find a fast race.

1) Get race experience

The beauty of the 5k distance, compared to something like a marathon, is you can race again a lot sooner between your last and next event.

This will allow you to experiment and learn what gives you the best push, maybe a certain season suits you better or racing at a different time of the day. Also, everyone races differently and motivates themselves in alternative ways, so you could be a natural front-runner like Steve Prefontaine or love chasing other runners down in the final sprint like Mo Farah. It can be a bit of trial and error, but finding what works can make a big difference in your results.

2) Practice at race pace

Speed Intervals can be a key part of your 5k training, but don’t just go out as hard as you can and hang on until you can’t go any longer. Target the pace you want to run your 5k at and break it down into sections.

A good rule of thumb is to have 5k worth of intervals at 5k pace or 10k worth of intervals at 10k pace, so 5 x 1km at your goal 5k pace, reducing the rest as your training progresses, would be a great session.

Matt Clowes, a runner who has a 13:58 5K personal best also advises about training beyond the 5k distance.

“Training to run a fast 5k requires a good mix of speed and endurance,” says the Cardiff AAC runner. “Going over and under the distance gives a wider scope to crack the distance.

“A typical track session I do when training specifically for a 5k is 6x1k @5k race pace with 90 seconds recovery between each interval.”

3) Don’t be afraid to run less

While it’s important to develop your endurance base, like Matt advises, do not simply on miles to the detriment of your quality sessions, and always pay attention to how you feel and your level of fitness.

With 5k running coming under the VO2 Max bracket of training it’s not all about endless miles, but about the quality as well. If you need to reduce the mileage a little bit to really hit your key sessions then don’t be afraid to.

4) Train with a group

If you are not currently a member of a club, have a look online for a running club in your area or group from your local parkrun.

Find a group that has a similar goal. This can help keep the motivation high, whether it’s getting out on a recovery run and keeping the pace sensible or just pushing the pace to where you want to be on your speed intervals. If you have to suffer, might as well have company.

5) Find a fast race

Not all races are created equal and if you’re running a parkrun with two muddy hills and a hairpin bend on every lap or a road race with more hills than you can count on one hand, then it might not be a PB course.

Investigate where fast times are run or go to a certified 5k road race.

How to Pace Yourself Like a Pro

The art of pacing has, sadly, become a lost art.

Gone are the times of heading out the door, running a 30 minute out-and-back and calling it four miles.

No more coming home and trying to explain to your wife how you ran a distorted cloverleaf through the subdivision.

Now you can upload your data and show her! Figuring out how to pace yourself running is no longer needed

What made running so simple, so pure of a sport, perceived effort versus the clock is just as much an afterthought as what life was like before cell phones.

Working with runners on a daily basis for almost a decade now, I have noticed a growing population of runners solely depending on GPS watches to keep a constant pace while running.

Rarely do I see workout feedback explaining how they felt going into a workout, how they felt as the workout progressed or how they felt post workout.

Feedback is wrapped up in hitting target paces, heart rate averages, and elevation gain.

Completing a workout is no more about how you feel inside, what we refer to as internal cues. Rather we focus so much on external feedback from data and devices that are readily at our fingertips.

How does this type of reliance affect our ability to gauge and adjust our pace as we move through our marathon training schedule?

I like to compare the dependence on GPS data to our vision.

If you want to experiment, stand on one foot, hands out to keep balance. Next, put hands by your sides and don’t allow them to move. Not a huge difference in the ability to keep balance.

Now, with arms remaining at your side, close your eyes.

How long were you able to remain on one foot?

Notice how much more dependent we are on our visual feedback than our proprioceptive feedback?

Same is true for most runners when you take away their GPS watch. Their ability to pace goes out the door because they can’t feel or decode what their internal cues are giving them.

So how do we regain that sense and sharpen it in training and carry it over to race day?

Pace Yourself Better In Training

Learn to pace by listening to your body.

You can’t become better at pacing until you know what you’re looking for.

Coach Jeff says, “The ability to properly adjust your effort as an experienced runner is critical when you’re pushing for that last one percent improvement to break through the plateau.”

It’s great to have that data that a GPS gives you but it should be in support of what your body is telling you.

You might be wondering:

What internal cues do I need to look for to learn how to pace myself better?

Perceived effort

On a scale of 1-10 how are you feeling.

Make notes of your effort level during different workouts in your training log. Over time you’ll begin to look back and see similarities.

Thresholds are consistently around 7-8. Easy runs are 4-6.

Learning to see a workout and automatically knowing the effort it will need before going into the workout is a huge advantage.

Breathing rate

Think about your breathing rate while running at different effort levels.

Typically the faster you run the more your breathing rate picks up. Very similar to the effort scale.

Think and feel how many steps you’re taking while you’re breathing in, while you’re breathing out.

Are you doing a workout that asks to switch paces drastically? How does your breathing change when the paces change? How does your breathing rate gradually pickup over the course of a tempo run?

Foot strike rhythm

Counting strides per minute is good for a number of reasons but it’s especially helpful with gauging different paces.

As we increase in speed, most of us increase in steps per minute as well. Sometimes faster paces or harder efforts means we can tell a difference in the sound our foot is making with the ground.

Both are great tools to learn and use as workouts progress, we fatigue, and when to adjust or gauge pace within a run or race.Learn to pace from workouts

Why not let the RunnersConnect customized coaching schedules do the hard work for you. We will give you a variety of paces within the training cycle to practice this with. In any given week you could run workouts that culminate in your running extended periods of time at 5-6 different paces.

One of my favorite workouts to learn how to connect a pace with an effort level is the cutdown run.

In a cutdown, or progression run, the goal is to get quicker as the run progresses. Typically you’re “going through the gears” hitting several different pace ranges that you commonly train or race at.

This type of a run forces you to focus on your ability to dial in a pace based on effort multiple times throughout the workout.

Cutdown’s are just one example, but any type of workout that asks you to vary pace often throughout a run is makes for a great opportunity to learn how to gauge pace and adjust effort accordingly.

Pace Yourself Better While Racing

Matt Fitzgerald has written, “The goal in racing is to cover the distance between the start and finish lines as quickly as possible given one’s talent and conditioning levels. To achieve this goal, a runner must have a solid sense of the fastest pace he or she can sustain through the full race distance and the ability to make appropriate adjustments to pace along the way based on how he or she feels.”

How to find your goal pace from your training

All too often we set time goals based on expectations, comparisons, or qualifiers.

Many times I’ve seen 5:00 marathoners setting a goal to BQ at 3:45 in 6 months.

Although a BQ is achievable with a long-term, consistent, training it more than likely is not achievable within half a year. We need to learn to dial in a realistic goal race pace based on recent training results.

When an athletes comes to me we do sit down and talk about goal setting. We line up a timeline of racing goals which are mostly based around time.

We revisit original goal and compare it to how training has progressed over the course of the previous few months. Then formulate a goal pace to target in the final 6-8 weeks of training leading up to race day.

When we begin to taper, typically anywhere from 7 days to 3 weeks depending on athletes, we reevaluate our goal time based solely on the previous 6-8 weeks not the time we originally set 5 months prior.

This is the best formula I’ve found to setup a realistic goal time and allows us to plan for the race.

Creating A Race Plan

Now that you have a pretty good idea of how to assess a goal pace for a race, the second step would be putting together a race plan.

You wouldn’t go into a workout consisting of mile repeats without a goal time range to hit nor should you toe the line of a race without a detailed race plan.

Now that you are equipped with a goal race pace based on past training outcome you also need to take these things into consideration:

Race course elevation gain and loss

You very well could be in sub 4-hour shape with many weeks of training that prove that fitness level but if the course profile has a lot of elevation gain or loss than you need to adjust race pace based on those circumstances.

A 3:55 marathon on a course with 3,000 feet of elevation gain over 26.2 miles takes a lot more fitness than a 3:55 at Berlin, or a relatively flat course.

Study the course map, break the race down into smaller sections to enable better focus, and adjust plan accordingly to ensure the fastest 26.2 miles.

Race day weather conditions

Take the same 3:55 example. Optimal marathon temperatures for most runners are in the 50’s, although research has found that every runner has an optimal race temperature.. A 3:55 will feel a lot easier at 55 degrees compared to 75 degrees.

The rule of thumb is for every 5 degrees over 60 you can estimate 1-3 minutes added to your marathon time. With that being said, weather is a major factor is setting up a race plan that you can execute with success.

Allow some flexibility on race day

Staying with the 3:55 example that is 8:58 per mile. As mentioned before, each mile is different therefore each mile in the marathon shouldn’t be 8:58 on the dot.

Trying to do so means constantly putting in mini surges, which is not ideal for any runner in a marathon.

This is a great example of learning to pace based on effort.

Following this guide will leave you with a race plan based on your recent training results, course profile and weather conditions, and you have a very specific idea of how to attack race day.

Now for the toughest part:

Your final step is putting it all together and executing accordingly without being influenced by hundreds of other runners. The number one mistake I continue to see in marathon racing is going out too hard in the first 6 miles.

The first 10k sets up the last 10k, good or bad. You have planned your work now it’s time to work the plan.

A sound race plan is only half the equation. The other half starts in training and unlocking the keys to better gauge and adjust pace based on what your body is telling you.

Next time out on an easy run spend time gauging effort by clicking off miles without looking at your watch but rather feeling, thinking, and listening to what your body is saying.

Before you glance at your GPS to confirm a mile split take a guess at what pace you are running and use your watch as a secondary means of feedback and confirmation.

Over time this still of knowing pace based on sensory data within will becomes fine-tuned and ultimately a better race predictor than what your watch is telling you.

Nijel Amos is trying to sell his 2012 Olympic silver medal

One week after Botswana’s Nijel Amos was handed a three-year ban for doping, he is now selling the Olympic silver medal he won in the 800m at the London 2012 Olympics.

Amos’ reason for selling his Olympic medal is to support his family. According to the BBC, the 29-year-old met with someone who wants to buy it for 4.5m Botswanan pula (USD $300,000), but Amos believes the value of his medal will double with the release of his upcoming documentary on Netflix, to be released later this year.

He finished second in the 800m behind world record holder David Rudisha of Kenya, making him the first Botswanan to win an Olympic medal in any event. Amos holds the third-fastest 800m time in history (1:41.73), and is one of only five men who have gone under 1:42. 

The 800m runner was initially suspended in July 2022 after an out-of-competition test revealed a banned metabolic modulator, GW1516. Amos faced a four-year ban, but it was reduced to three years after he signed a letter of admission.

However, he is still fighting the case. “It has been a financially draining process,” Amos said in a statement. He has reportedly incurred $67,000 in legal fees and travel expenses.

Amos said it is difficult to survive in Botswana, where athletes are not given pensions or any lump sum insurance payouts.

GW1516 was originally developed to treat obesity and diabetes but is not approved for human use, since it was discovered to be carcinogenic. It is banned in and out of competition, and not eligible for a therapeutic use exemption (TUE).

Trans athlete feels "hounded" by World Athletics after Paris 2024 dream ends

French sprinter Halba Diouf has spoken out saying she feels she is being marginalised and hounded out of sport after her dream of participating at the Paris 2024 Olympic Games ended when World Athletics banned transgender women from female competition.

The 21-year-old had been training to compete in the 200 metres event in her country's capital next year.

However, her hopes were dashed in March when the governing body ruled that transgender women who have gone through male puberty were not allowed to compete in women's events.

World Athletics took the decision citing a "need to protect the female category". 

"I cannot understand this decision as transgender women have always been allowed to compete if their testosterone levels were below a certain threshold," Diouf told Reuters.

"The only safeguard transgender women have is their right to live as they wish and we are being refused that, we are being hounded - I feel marginalised because they are excluding me from competitions."

Senegalese-born Diouf arrived in France aged four before moving to Aix-en-Provence as an adult where she started hormone therapy to change sex.

Her gender transition was then recognised by French authorities in 2021.

Diouf's endocrinologist, Alain Berliner, said Diouf "is a woman, from a physiological, hormonal and legal point of view."

"Her testosterone levels are currently below those found on average in women who were born as women" he said, as reported by Reuters.

Until World Athletics introduced its new rules, transgender women and athletes with Differences in Sex Development (DSD) could take part in elite events between 400m and a mile if their testosterone levels were below five nanomoles per litre.

That was then cut by half to 2.5 nanomoles per litre and must be maintained for at least 24 months before DSD athletes can compete in female competitions.

I gave performance-enhancing drugs to Okagbare, therapist admits

A twist may have been added to the drug issues, which led to the 11-year ban handed to U.S.-based Nigeria’s track queen, Blessing Okagbare, following confession by Texas therapist, Eric Lira, in the late hours of Monday.

Lira faces up to 10 years in prison after pleading guilty to supplying performance-enhancing drugs to Olympic athletes, including banned Okagbare, United States authorities said.

Lira, a “naturopathic” therapist based in the city of El Paso, is the first individual to be convicted under a new U.S. law introduced in the wake of Russia’s state-backed Olympic doping scandals, the Department of Justice said in a statement.

The 2020 law, named after Russian whistleblower, Grigory Rodchenkov, enables the American authorities to prosecute individuals involved in international doping fraud conspiracies.

Lira was found to have supplied drugs to Okagbare in the build-up to the pandemic-delayed Tokyo Olympics in 2021.

Okagbare, who was subsequently banned from the sport for 11 years, was expelled from the Tokyo Games just before the women’s 100m semifinals.

It had emerged that she had tested positive for human growth hormone in an out-of-competition test in Slovakia before the start of the global showpiece.

U.S. Attorney, Damian Williams, said after Lira pleaded guilty in a federal court in Manhattan, that the case was a “watershed moment for international sport.”

“Lira provided banned performance-enhancing substances to Olympic athletes, who wanted to corruptly gain a competitive edge,” he said.

“Such craven efforts to undermine the integrity of sport subverts the purpose of the Olympic Games – which is to showcase athletic excellence through a level playing field.

“Lira’s efforts to pervert that goal will not go unpunished.”

Athletes who obtained the drugs from Lira were not all identified, but the Athletics Integrity Unit, an independent anti-doping body, said they were Okagbare and fellow-Nigerian, Divine Oduduru, who is facing a potential six-year ban.

The maximum sentence for violating the Rodchenkov Anti-Doping Act is 10 years in prison. Lira’s sentence will be determined by a judge at a later date, the Department of Justice statement added.

US anti-doping officials welcomed Lira’s conviction, noting that it was made possible only by the recently enacted law.

“Without this law, Lira, who held himself out as a doctor to athletes, likely would have escaped consequence for his distribution of dangerous performance-enhancing drugs and his conspiracy to defraud the 2020 Tokyo Olympic Games because he did not fall under any sport anti-doping rules,” said Travis Tygart, the chief executive officer of the US Anti-Doping Agency.

What you need to know before running outdoors

You’ve been cooped up watching reruns of “Friends” on the treadmill all winter. So when the temperature pushes 60, you grab your sneakers and jump at the opportunity to get some fresh air while you pound the pavement.

Most of us don’t even think twice about changing up the location of our runs. After all, running is running right?

Not quite, says Michael Conlon, physical therapist, running coach and owner of Finish Line Physical Therapy in New York City. While it’s great to get outdoors, being aware of the subtle differences between running on a treadmill and jogging outside is essential in easing your body through the transition and reducing your risk of injury.

“More experienced runners will probably say it’s harder to stay on a treadmill and do a 10-12 mile run because it’s so boring,” says Conlon. “But taking that out of account, to run outside after being indoors is harder; you have so many other factors: wind, weather, terrain. It’s definitely more difficult and something you’ll have to get used to.”

Here are the key things to be aware of before making the switch.

A Better way to run outdoors

Use the change of seasons as a cue to invest in new sneakers. Exactly how often this needs to be done varies, depending on how much running you do, your body size and the shoe type, says Conlon. “The lighter the shoe, the less durable it typically is. On average, we should get new sneakers every 2-3 months or 200-300 miles, maybe a little more with some heavier, more durable shoes.” Which means if you’ve been running on a treadmill all winter, the change in season might be a great time to invest in a new pair. “You’ll start not only notice the physical wear of the shoe, but feel it,” says Conlon. “It’s almost like riding a bike with a little less air in the tire, you’ll feel a little bit of that resistance, you’ll feel every nook and cranny in the road, like pebbles or debris, you’ll feel your calves working a little harder and that there’s less shock absorption.”

Don’t forget to warm up. It can be easier in a gym setting to remember to warm up, but “make sure you properly warm up the body; include some type of myofascial release/foam rolling, as well as global, three-dimensional functional stretches, not just a static stretch routine,” says Conlon. He also recommends implementing running drills unto the warm-up, which can help you work on your form and posture prior to your workout.

Choose the right terrain. Should you head to the park? Run the track at the local high school? Or simply run around the neighborhood? “In general, most people say the softer surfaces like a dirt trail are easier on the body; they allow the soft tissue structure to absorb more, so there’s less impact on the joints and the bones,” says Conlon. “Concrete is the hardest, asphalt has a little more give and dirt trails are softest.” He also adds that as we age, we may prefer the trails to the concrete sidewalk. “An older person doesn’t have the same elasticity as when they’re younger in terms of the soft tissue structure, so they might like a softer surface,” says Conlon.

Our bodies expend less energy running on a treadmill than running outdoors.

Know that you may be sore, even if you’ve been running all winter. Our bodies expend less energy running on a treadmill than running outdoors. Using the incline feature can help close that gap: Studies show that running on a 1% incline requires a similar amount of energy as running outdoors. But how many of us actually increase the incline every time we hit the treadmill for a jog? Because of that, running outdoors will likely feel harder. Your running terrain makes a difference too: “One thing about trails that people often don’t think about is it’s an unstable surface, if you’re going to be on rocks or having to move around a little bit, a lot of the stabilizers in our hips and ankles are going to work harder so you’ll hear a lot of people say the next day that they’re more sore than usual."

Cut back on intensity at first. Knowing that it will require your body to expend more energy and that many more variables are in flux, Conlon suggests people ease into it. “Everything is constant on a treadmill, outside is much more variable because you have things like wind, weather, terrain, uphill and downhill, and even your own pace is hard to be constant with,” he says. He encourages people to be aware of these variables, start at a conversational pace and focus on building up aerobic capacity. “Running at too hard of an effort and doing too much, too soon are the biggest mistakes we typically see in physical therapy. So if you’re just starting out, run outside every other day so you don’t have two days back to back,” Conlon says. If you’re used to hopping on the treadmill and logging 5 miles in 50 minutes, Conlon suggests starting with a 30-minutes outdoor run. “It doesn’t have to mean cutting back where you’re doing a run/walk program, but just modify a little bit to account for the variability your body isn't used to.”

You may need to adjust your form. “A lot of treadmill runners tend to be heel strikers because the treadmill is basically running you, you’re not running the treadmill,” says Conlon. “So when coming off, it’s good to work on a more efficient foot strike, where you’re landing more in your midfoot or forefoot. You can also do things with cadence: every mile, count how many times your right foot strikes the ground to get an idea of what your cadence is. The ideal cadence is 90 steps per minute.”

Go for time instead of distance. “I am a big advocate for running for time versus miles,” says Conlon. “A body knows time it doesn’t really understand what a mile is. Mentally, it’s also easier. You tell someone to run 3 miles it’s can be overwhelming. You may run a 6-minute pace, I may run a 12-minute pace, so to say 3 miles, that’s a lot more volume for me than it is for you, that’s going to take me 36 minutes versus taking you 18 minutes. Running [for time] keeps everyone on the same stress level. If we’re both running 30 minutes it doesn’t really matter what pace we’re running, we’re still both running for the same amount of time.”

Switch up your variables. We all get into the habit of running certain loops around the neighborhood or heading to the same trail at the park. But Conlon urges athletes to switch up the variables often. “Think about Central Park, if I’m going around that counter clockwise direction, which is what the majority of the runners do, because of the slight slant in the road that goes inward, my right foot is always over pronating, my left foot is under pronating, so it’s nice to change that direction.” He also encourages runners to change surfaces (trade the hiking trail for a track once a week); and change speeds. “Do some sort of speed workout; it takes runners out of the repetitive gait, so their knees are bending a little more and their hips are going deeper into their range of motion. Changing things from workout to workout elongates tissues and helps incorporates other muscle groups that can absorb some of the impact.”

Shelly-Ann Fraser-Pryce is Laureus Sportswoman of the Year

Jamaican sprinter picks up prestigious award while Catherine Debrunner is Sportsperson of Year with Disability

Shelly-Ann Fraser-Pryce has added another accolade to her already glittering collection after becoming 2023 Laureus Sportswoman of the Year.

The 36-year-old Jamaican sprinter was rewarded at the Laureus Awards ceremony in Paris (May 8) for a remarkable 2022 that saw her win a record-breaking fifth world 100m title, world 200m and 4x100m silver medals and a fifth sprint Diamond League crown.

It was a truly historic season for Fraser-Pryce as she also became the first woman to run seven sub-10.7 times in one year, clocking wind legal marks of 10.67, 10.67, 10.67, 10.66, 10.67, 10.62 and 10.65.

In being crowned Sportswoman of the Year, Fraser-Pryce beat fellow track and field star Sydney McLaughlin-Levrone, footballer Alexia Putellas, tennis star Iga Świątek, swimmer Katie Ledecky and alpine skier Mikaela Shiffrin.

“I was thrilled to be nominated alongside such inspiring female athletes,” Fraser-Pryce said. “To win this award, voted for by some of the greatest sportsmen and women of all time, is just amazing.

“This is the sixth time I’ve been nominated in this category, so to finally hold the Laureus statuette in my hands is one of the greatest honors of my career.

“When athletes have the spotlight, it’s important the example we set is the best it can be. We have a responsibility to influence the next generation in a positive way and that’s what the Laureus Awards are all about.”

This award will be extra special for the “Pocket Rocket” as Laureus acknowledges athletes from all sports and not just athletics.

Fraser-Pryce wasn’t the only athletics star to be recognized by Laureus in the French capital as Catherine Debrunner was named Sportsperson of Year with Disability.

The 28-year-old Swiss athlete had a spectacular 2022 and saw her set four world records in the T53 100m, 200m, 400m and 800m.

Debrunner then went on to win her debut marathon in Berlin and followed it up with victory in London seven days later.

The Laureus Awards were first established in 1999 to honor individuals and teams from the sporting world.

Dublin Marathon introduces new category for non-binary runners

The Irish Life Dublin Marathon has agreed to introduce a new category to allow runners to enter as nonbinary, as well as either male or female.

There will be a window provided in August to allow all participants to change their entry to the nonbinary category, should they wish to do so.

This follows consultation with members of the running community, and which according to the Dublin Marathon organisers, “will make a positive impact and will allow for runners to participate in a category that matches their identity”.

Set for Sunday, October 29th, this year’s race will also have a reduced capacity compared to last year, the 25,000 entry limit reduced to 22,500 for 2023, mainly due to infrastructure restrictions around the course.

Several big city marathons, including New York, London, Boston and Chicago, already allow runners to identify as nonbinary at the entry stage. This gives runners the option to enter as male, female or nonbinary, the term used by people who say they don’t fit into the gender categories of man or woman.

Long-serving Dublin Marathon race director Jim Aughney said the nonbinary category will have its own separate prize fund too, although at this stage the likely numbers are unclear.

“We don’t know, as yet, how many will avail of this new category,” said Aughney, “and it won’t be available until August of this year because we’re waiting for the refunds and the transfer window to finish. Then we’ll open up the database again to declare as non-binary.

“During our discussions with the clubs, particularly Dublin Frontrunners, a number of people said they hadn’t run the event in the past because non-binary wasn’t included. They said they would be delighted to run it in the event of a non-binary category being included.

“When we got that feedback from runners it was something we needed to add. We will [in future] have a category prize for it and they will be listed in the results [M, F and X]. During the discussions we said we’ll see how many and what the time profile is for those [non-binary who finish] as to whether we can actually do a tape finish for them or not.

“And we’ll sit down and consult with them when we get entries in with a view to improving on it year on year as the category grows.”

While all 22,500 entries are sold out, runners who have not yet been offered a place through the lottery system may benefit from the refund window as additional places may become available. The refund will be available in the first two weeks of June. A new transfer system will also open to runners for July, allowing existing entrants to transfer their place to another runner.

Aughney explained the reasons behind the reduced race capacity for 2023: “We had a field of 25,000, for 2022, but when we ran the event, looked at the numbers and how things worked out, we’ve reduced that entry to 22,500, for 2023.

“One of the big reasons for that is the infrastructure that’s on the streets, not just around the start and finish, where we actually went in and removed them, but out on the route, a great example is Chesterfield Avenue in the Phoenix Park, where you have bollards left and right of you.

“So, with all of that, and the critical through points of runners around the route, we’ve reduced it to 22,500 for 2023.

“We’re looking to see are there initiatives we can add to the event, to try get a little more capacity into Merrion Square, that’s where the real pinch point is. The peak is 194 per minute, coming across the finish line, you have to service those with medals, goody bags, t-shirts, then get them into the baggage area, then get them out.

“So that’s the challenge for us, to get people out of Merrion Square, the footprint we have is very, very limited. We’ll crunch the numbers again after 2023 and see are there ways to increase the numbers again, the footprint, or reduce some of the services to try to get more people in, but at the moment we’re looking at 22,500. We may be able to get that back up slightly, next year, but we’re very, very close to that maximum.”

It was also announced that John Treacy has been chosen as the official race starter, to mark the 30th anniversary of his win in the 1993 Dublin Marathon. The Olympic Silver medallist and Irish marathon record holder ran 2:14.40 on the day to claim victory.

Are You Ready To Run A Half Marathon?

So, one minute you've just taken up running and the next, you find yourself entering a half marathon! Whether it's for charity or simply a personal goal, a half marathon is on the bucket list of many runners.

One of the biggest mistakes that many people make when they step up to the half is that they fail to respect the distance and as a result, don't prepare properly. Of course we'd all like more time to train and to get fitter before any race and you certainly don't have to reach the training volume of an elite athlete. However, if you do want a positive experience, you will need to ensure that you've done your groundwork. So, how do you know if you're ready to run 13.1 miles (21.1km)?

You can run for 90 minutes or more without stopping

You probably don't need reminding that 13.1 miles (21.1 km) is a very long way! The volume of your training will of course be dictated by your experience and your aspirations. You don't necessarily have to have covered the half marathon distance beforehand in training but you're more likely to feel more physically and mentally comfortable if you're able to run for a substantial amount of time continuously.

If there is one type of training session that you're going to do when training for a half marathon make it a weekly long run.

If there is one type of training session that you're going to do when training for a half marathon make it a weekly long run. The long run should be the bedrock of any distance runner’s training programme and is definitely bread and butter for half marathoners. Running long causes a number of physiological adaptations to your aerobic metabolism, including improving your body's ability to store glycogen (carbohydrate) and to burn fat for fuel.

If you're new to running then it's best to start with blocks of running, interspersed with blocks of walking. As the weeks go by you should aim to gradually increase the length of the running segments and reduce the length of the walking segments, with the aim of being able to build up to completing a continuous run. Once you can run for 90 minutes continuously you should be half marathon ready.

You've trained consistently

You don't have to rack up the miles of an elite runner or subject yourself to a brutal training regime before entering your first half marathon, but it's certainly a good idea to have some consistent training under your belt. The amount of preparation you'll need obviously depends on your fitness levels, your goals and your running history.

If you're new to running, you'll generally need at least 16 weeks of training, ideally 2-3 times a week, before hitting your first half.

However, if you're new to running, you'll generally need at least 16 weeks of training, ideally 2-3 times a week, before hitting your first half. It's important to remember that your training doesn't have to be record-breaking it just has to be consistent with no lengthy breaks due to illness or injury. If you can achieve that, it will stand you in good stead, leaving you physically and psychologically ready to tackle a half marathon.

You've done some training on the roads

In order to condition your legs to the impact of the road, it's a good idea to hit the roads for some of your training so that you don't experience any unnecessary muscle cramping during the later stages of the race. However too much road running too soon can pose an additional injury risk so be sure to build this into your training gradually and ensure that your shoes have the appropriate level of cushioning.

You have some race experience

A half marathon is kind of a big deal so it's a good idea to try and gain some race experience over a shorter distance, such as a 5k or a 10k beforehand. Not only will this give you an indication of your current fitness levels and your potential over the half marathon distance, thus providing guidance when deciding upon a time goal, but it will also allow you to practice key aspects of your pre-race routine. Good luck and happy half marathoning!

World record holder Rhonex Kipruto to vie for honours at 15th TCS World 10K Bengaluru on May 21, 2023

Men’s field includes defending champion & world’s 4th fastest marathoner

Bengaluru, 8 May: Rhonex Kipruto, the men’s world 10K road race world-record holder, will go for gold at the landmark 15th edition of the World Athletics Gold Label, TCS World 10K Bengaluru on Sunday, May 21, 2023.

The Kenyan set a world mark of 26:24 in January 2020 in Valencia (Spain), a year after claiming the 10,000m track bronze at the World Athletics Championship in Doha.

The 23-year-old, a former World U-20 10,000m champion, headlines an exciting field in the USD 210,000 prize fund race that includes 14 runners with personal bests under the course record of 27:38 set last year by defending champion Nicholas Kipkorir Kimeli of Kenya.

The race promises to be a treat for running aficionados given the talented mix at the men’s start line that includes, apart from Kipruto and Kipkorir Kimeli, Gemechu Dida (winning the 10K in Lille, France in March), Birhanu Legese (the world’s fourth fastest male marathoner), Stephen Kissa (2:04.48 on his debut Haspa Marathon in Hamburg in 2022), and Sabastian Sawe (who finished seventh at this year’s World Cross Country Championships in Australia).

The women’s field is equally exciting, with defending champion Irene Cheptai (Kenya), Ethiopia’s Dera Dida, the 2019 World Cross Country silver medallist), and the talented Tsehay Gemechu (who took second place at this year’s Tokyo Marathon in 2:16.56).

The Elite winner takes home USD 26,000, and the athletes are further incentivized by an Event Record bonus of USD 8,000.

Kipruto came fourth with a time of 27:09 in the Adizero Road to Records event in Germany last month, which was won by Sawe in 26:49 to move to fifth position on the men’s world 10km all-time list. Kipkorir Kimeli was third in the race in 26:54.

“Considering the quality of the field there is big chance a new course record will be set this year. I hope that will be me!  I’m thrilled to be coming to India. I’ve heard so much about this event and the field is truly exceptional,” Kipruto said.

“This elite athlete field is amazing. Its like a World Championship taking place here in Bengaluru. It’s going to be exhilarating, both for the Elites and the amateurs. Can’t wait for May 21," said Vivek Singh, Jt MD of race promoter Procam International.

Pittsburgh woman wins top prize at Pittsburgh Marathon

The 15th annual Dick's Sporting Goods Pittsburgh Marathon was a day filled with remarkable stories of personal triumph and pure determination as thousands of runners crossed the finished line Sunday morning.

Margo Malone, a Pittsburgh native, took home first place in the women's division of the marathon with a final time of 02:41:56. Malone grew up in the North Hills. Her running career began at St. Teresa's with her mom as her first coach. She held back tears as she hugged her sister after crossing the finish line.

"My mom passed two years ago, so being out here running for her means the world," Malone said. "And I think she'd be happy today and just so proud of the Pittsburgh community and just so happy for all of the support."

It was also a family affair for the men's first place finisher, Tyler McCandless. McCandless is a Pennsylvania native, growing up on the other side of the Keystone State. The Penn State grad was greeted at the finish line by his wife and their two young sons, Jack, 1, and Levi, 3.

"Levi did the kids marathon [yesterday] and it was super fun to do that last mile with him," said the proud father before adding, "From start to finish, from the 5K to the kids race to the marathon, there is just such a great atmosphere to this event."

The course was lined with spectators throughout the day with many making their way out to the streets around 5 Sunday morning. Many of the fans had signs and cheered as they hoped to bring some energy and pep to the athletes competing.

"Pittsburgh is electric, it's got energy," said Bruce Newman, a handcyclist competing on behalf of the Paralyzed Veterans Racing Group.

"A lot of us, we are type A personalities," Newman said. "We had a change of life so this helps us transition to that and gives us something to do. I was an avid runner before the military, and this replaces that."

Newman finished third in the handcycling division of the marathon. He says the Pittsburgh Marathon is a race he always looks forward to.

"The course, it has hills and lots of turns. This is one of the best courses on the circuit," Newman said.

Wesley Kiptoo, the men's first-place finisher in the half marathon, is already planning his return for next year. During Sunday's race, Kiptoo broke the course record, that he set last year, for fastest time in the half marathon. He finished the race this year with a final time of 01:01:21.

"I'm coming back next year and I'm gonna do the same thing," said Kiptoo with a smile. "Pittsburgh is like home for me now."

Yuki Kawauchi snags second BMO Vancouver Marathon victory

Japan’s Yuki Kawauchi claimed his second BMO Vancouver Marathon title on Sunday, finishing in 2:17:05–just over two minutes slower than his course-record-setting time of 2:15:01 in the 2019 marathon, and good enough to secure the 36-year-old a decisive victory against Toronto’s David Mutai (20:20:05) and Mississauga’s Sergio Raez Villanueva (2:23:21). Vancouver was just one of a number of marathons in Canada and Europe on Sunday.

With his latest victory, Kawauchi adds to an impressive list of accomplishments as a marathoner. The 2018 Boston Marathon champion was recognized by the Guinness World Records in 2021 for becoming the first person to run 100 sub-2:20 marathons.

Vancouver’s own Dayna Pidhoresky won the women’s marathon in 2:34:27, ahead of fellow Canadian Rozlyn Boutin (2:48:09) and U.S. marathoner Callahan McKenzie (2:49:28). Highlights of Pidhoresky’s running resume include winning the Canadian Olympic Trials Marathon in 2019 and being a four-time winner of the Around the Bay 30K race in Hamilton, Ont.

Hellen Obiri: Boston Marathon winner on family sacrifice and quitting the track

As Hellen Obiri crossed the finish line to win this year's Boston Marathon, a few metres ahead was her daughter, Tania.

The double world champion was soon locked in an embrace with both her husband, Tom, and Tania as the family celebrated the surprise win in what was only her second marathon.

Speaking to BBC Sport Africa, Obiri found it all hard to describe.

"That was one good moment for me, at the finish line seeing my daughter. I cannot even explain what I felt."

The rush of emotion, which left Obiri in tears, is understandable when placed in the context of her decision to uproot her family and move them from Kenya to the United States after she quit track running to target the marathon.

"When switching to the road, I felt I needed a coach on the ground with me in training," the 33-year-old explained.

"On track you can train without a coach present and do well, but with the marathon sometimes you need a coach to watch what you are doing."

The Obiris' new home is in the city of Boulder, Colorado. But her husband and daughter only arrived a few weeks before the race in Boston. For months before that Obiri had been on her own.

'Why am I here?'

Previously a 5000m specialist who claimed world titles over the distance in 2017 and 2019, the 2018 Commonwealth title and Olympic silver medals in 2016 and 2020, Obiri made her marathon debut in New York last November.

Two months prior she had moved to the US to join her coach, retired American athlete Dathan Ritzenhein.

At the time, it meant leaving Tania and Tom back in Kenya waiting on their visas.

"It was a challenge because you don't have a family in the US. Sometimes the time difference (for) calling is not good. Maybe when you call the child is sleeping," she said.

"The most important thing is the family understands what you are going there to do, because it's a short career. The family give me a lot of time, support and a lot of encouragement."

But the pain of separation sometimes led Obiri to question her decision.

"She (Tania) was always telling me 'Mommy, I want you to come now'. When she tells you, you feel like crying, you feel you don't have morale.

"Why am I here and my baby's crying there?"

Despite her best efforts to remain focussed, New York did not go as planned as poor race tactics saw her finish sixth on her marathon debut.

"I used to run from the front in track races. I thought even in a marathon I can run in front. That cost me a lot because in marathon you can't do all the work for 42 kilometres," she admitted.

"What I learned from New York is patience, just wait for the right time so you can make a move."

Obiri proved to be a fast learner. With her family now watching on, she won her second marathon, taking more than four minutes off her time in New York.

"When you have your family around you, that means you don't have stress.

"You don't need to think about anything else. You are thinking about your family and the race and when your family is there to watch you, they give you a lot of encouragement."

Rocking life in Boulder

With the family now settled in their Colorado home, Tom has enrolled as a student. But Obiri worries about how a seven-year-old Kenyan girl will adjust to life in a different country.

"The first week was terrible for her because she didn't have friends here, it's a new environment," she said, fretting as any mother would.

"(But) Tania is so friendly. So after one week and a half, she was coming and telling mum 'I have some friends, this one and this one...'"

Obiri also had concerns when it came to Tania enrolling in school.

"I was so worried. I wondered, how will the teachers treat her as she's from Africa?

"Maybe some schoolmates will think 'You are from Africa, we don't want to be your friends.'

"I used to ask after school, 'Who wasn't nice to you? Do they treat you well?' and she said 'No, I'm okay with my friends and my teachers'."

Olympic agenda

The 2019 world cross country champion says not all of her friends understood her decision to uproot her family, but Obiri blocks out the "negative talk" to focus on her athletic ambitions and is also now at peace with her family situation.

Her next big mission, away from the six World Marathon Majors - which are Boston, New York, Chicago, London, Berlin and Tokyo - is to try to complete her list of global titles, filling the one very obvious hole in her list of achievements.

"I will work hard to be in the Kenya (marathon) team for Paris 2024."

"I have won gold medals in World Championships so I'm looking for Olympic gold. It is the only medal missing in my career."

Kenya’s Alexander Mutiso and Workenesh Edesa of Ethiopia won the 2023 Prague Marathon

Kenya’s Alexander Mutiso Munyao and Workenesh Edesa of Ethiopia won the 2023 Prague Marathon.

Mutiso clocked a time of 2:05:09 to take the men’s title and break the course record, finishing comfortably ahead of Ethiopia’s Sisay Lemma, who finished second with a time of 2:06:26. Philemon Rono of Kenya came in third place, recording the third-fastest time of his career at 2:06:51. Mutiso’s personal best of 2:03:29 was achieved in Valencia in December 2022.

In the women’s race at the 27th Prague International Marathon, Edesa secured the top podium spot by running a time of 2:20:42. Three Kenyan runners finished in the top four, with Margaret Wangari Muriuki finishing second with a personal best time of 2:23:52.

Viola Jelagat Kibiwot also recorded a personal best of 2:24:54 to finish third. Pamela Rotich of Kenya completed the top four with a time of 2:27:35, while Mélody Julien of France finished fifth with a time of 2:29:07.

2023 Prague Marathon Results

Men’s Marathon Final results:

Alexander Mutiso Munyao (Kenya) – 2:05:09

Sisay Lemma (Ethiopia) – 2:06:26

Philemon Rono (Kenya) – 2:06:51

Justus Kangogo (Kenya) – 2:07:40

Takayuki Iida (Japan) – 2:09:34.

Women’s Marathon Final results:

Workenesh Edesa (Ethiopia) – 2:20:42

Margaret Wangari Muriuki (Kenya) – 2:23:52

Viola Jelagat Kibiwot (Kenya) – 2:24:54

Pamela Rotich (Kenya) – 2:27:35

Mélody Julien (France) – 2:29:07.

Great Birmingham Run 2023

The fastest man in town completed his 10k run in less than 30 minutes

More than 12,000 people ran, walked, laughed and joked as they took part in the Great Birmingham Run 2023 on Sunday May 7. There was a fun atmosphere as the sun shone down on the crowds running and those cheering them on from the side lines.

But, for some, this was a serious event - and they achieved record results. In fact the fastest man in town completed his 10k run in less than 30 minutes. 

Many people ran in aid of charities, such as Birmingham Children's Hospital, and some took part just to better their own personal bests. With two events for children too, there was something for everyone.

Whether you're a regular runner with a club or a newbie looking to improve your fitness levels, today's AJ Bell Great Birmingham 10K and Half Marathon had something for everyone.

Everyone who runs is issued with a run number, which has a timing chip, so that your run time is recorded when you make your way over the finish line. So, how did your results compare with the elite athletes on the day? Well, here are the results...

Chris Thompson did the entire route from Centenary Square, through the Jewellery Quarter and down to the Smithfield site in just 29 minutes and 27 seconds. That's even quicker than last year's fastest male - Jonathan Cornish - who shot through the finish line in 30 minutes and 14 seconds.

Top 3 men in the Great Birmingham 10K run

1 Chris Thompson 29 minutes and 27 seconds

2 Kadar Omar 29 minutes and 34 seconds

3 Dean Williamson 30 minutes and 47 seconds

Top 3 women in the Great Birmingham 10K run

1 Rachel Gifford 36 minutes and 30 seconds

2 Roanna Vickers 36 minutes and 39 seconds

3 Emily Smith 37 minutes and 42 seconds

Top 3 men in the Half Marathon

1 Omar Ahmed one hour, five minutes and 23 seconds

2 Jack Shayler one hour, seven minutes and 50 seconds

3 Edward Diamond one hour, nine minutes and 28 seconds

Top 3 women in the Half Marathon

1 Hayley Carruthers one hour, 21 minutes and 11 seconds

2 Lisa Thomas one hour, 24 minutes and two seconds

3 Natasha Malin one hour, 27 minutes and 59 seconds

Placentia Half Marathon: Kipkemboi wins, Michira triumphs among women. Tuzzi first among Piacenza and Italians

Kenya, Isaac Kipkemboi Too, wins the 26th edition of the Placentia Marathon Half Marathon with a time of 1.03'.02''. Left alone at the tenth kilometre, he made a gap and arrived alone. In second place Solomon Koech with 1.05'.09'' with two minutes behind. Third Kalale Ishmael Chelanga 1.06'.06''. The first of the women is Morine Gesare Michira (1.10'.10''), second Dorine Jerop Murkomen (1.12'.10''), Lenah Jerotich third with 1.12'41''.

There is already a first record, that of total participants: since 2017, in fact, the Placentia Half Marathon has not recorded similar numbers. But the organizers take a further leap forward and have put together a cast that will aim for the supremacy of the event. To find out if they've succeeded, meet around 10.30 in Piazza Cavalli, when the best are expected to arrive.o underline the performance of Piacenza, Tuzzi, Marchesi and Maiocchi who take the podium of the Italians. The first from Piacenza is Serena Zani, among the Italians Luciana Bertuccelli wins.

Best Training Plan for Your First 5K

Want to run a faster 5K come race day? Start by breaking it down to two main components: your training plan and your race-day tactics.

Training Plan

First, take a look at your training plan. Try to add in or tweak a few workouts so they are 5K-specific, incorporate hills on a regular basis and add strength workouts. These will ensure that you are physically prepared for a 5K.

- Speedwork

To race faster, you must practice running faster. Start incorporating some faster running days (speed workouts) into your training plan. Speed workouts can range from short, fast surges of 20-30 seconds, to mile repeats, to 15-20 minute tempo runs.

- Hill Work

Hills are speedwork in disguise: They help strengthen your legs and build endurance that will come in handy as you are powering through your next race. A hill workout doesn't have to be fancy; it can be as simple as incorporating a hilly route in your everyday training runs. If you are looking to make it more formal, find a hill (anywhere from 200-400m in distance) with a 4 to 8 percent grade; sprint or run hard up the hill; and recover on the downhill (either walk or slowly jog). Repeat a few times, gradually building up the number of intervals over time.

- Strength work

Focusing on strength work a few times a week will not only make you stronger (which helps you run faster), but it can help prevent injuries by increasing the ability of your bones, ligaments, tendons and muscles to withstand the impact of running.

Race Day Tactics

You also want to take a look at the tactical side of racing a 5K. Aspects such as running the tangents better, proper pacing and strengthening your mind can make a huge difference in your 5K finish time.

- Run the tangents better

You can run your fastest 5K ever, but still end up with a slower time. How is that possible? Running even just .10 mile extra (3.2 instead of 3.1) could cost you 30-plus seconds extra on your official time. The better you run the tangents, the less mileage you will run and, therefore, the less time you will be running. Aim to cut the corners as closely as possible while looking for the shortest route in between the curves.

- Perfect Your Pacing

Even if you follow everything in this article, you can sabotage all of your hard work by starting too fast on race day. You trained for a certain pace; trust it. You will show up to the start line with freshly tapered legs, and the pace will feel easy when you start. Don't give in. Trust your training, stick to your goal pace and save energy for the last portion of the race.

- The Mental GameA 5K can hurt — there's no way around that — and you will find that your mind will want to quit long before your body does. As the race progresses, your lungs will be burning and lactic acid will be telling your legs to slow down. Thoughts of quitting or easing up the pace start to take over. Prepare yourself to quiet the negative thoughts when they begin to creep in during the last half of a 5K.

83-year-old Hopes to Run Olympic ‘Marathon for All’ in Paris

At age 83, Barbara Humbert dreams of taking part in next year's 'Marathon for All’ race at the Paris Olympic Games.

It is the first event of its kind, permitting amateur athletes to run the same race path as the Olympic marathon athletes.

Humbert has a history of success suggesting she could beat some runners half her age.

Not your usual great-grandmother, the German-born Frenchwoman runs 50 kilometers a week. She has competed in many marathons - and has the medals to show for it.

"It's extraordinary to have the Olympics in Paris," said Humbert at her home in Eaubonne. The town is one hour's drive north of Paris. "It would be a gift for my 60th marathon," she added. "For me it would be a crowning achievement."

However, Humbert is unsure if she will get to compete in the race because the number of runners is limited.

In marathons, runners often receive race bibs – a piece of paper with a number on it to identify the runner. Race bibs for the Marathon for All will be limited to 20,024, to be chosen in a random draw.

Humbert’s husband Jacques is her biggest supporter. He is helping where he can. He is waiting to hear from the sports ministry about the request to reserve a bib for his wife. The ministry was not immediately available for comment to the Reuters news agency.

Many medals hang in the entrance of Barbara and Jacques’ home.

They remind Barbara of all the races she has been part of, from Athens to Boston and many other cities. She estimates that she has run about 8,000 kilometers in those races.

More than 40 years after she first started racing, Humbert beat a world record in her group during the French athletics championships last year.

She ran 125 kilometers in 24 hours.

How did she do it? By training a lot, and being careful with her diet, she said.

Humbert wants others to follow in her footsteps. She said of running, "It gives you balance. You run, you empty your head, you feel so much better afterwards."

Barbara is not planning to stop anytime soon. "As long as my joints don't cry out in pain, I will keep running," she said.

Joshua Cheptegei’s footsteps transforming Sebei region

Joshua Cheptegei admits to adoring the subject of literature during days in school. And that little element always manifests.

Cheptegei is relatively a more composed individual during his post-race interviews ever since he broke onto the scene with the 10000m gold medal at the World Athletics U20 Championships in Oregon, USA.

This long-distance runner’s love for education has never withered. From his savings after claiming the 10000m title at the Doha World Championships in Qatar five years ago, he amplified the Joshua Cheptegei Development Foundation (Jocdef).

That as well intensified his ambitions to impact his community in the Sebei region of eastern Uganda by acquiring the Kapchorwa Mountain Primary School.

It has since changed name to the Joshua Cheptegei Junior School and on Wednesday, the school officially opened a new two-storeyed multi-purpose hall and library worth about Shs450m.

This structure was built by Jocdef in partnership with the Embassy of Japan in Uganda. And understandably, Japanese Ambassador to Uganda HE Hidemoto Fukuzawa unveiled the building.

$120,000 school library

This is a big expression of the fruits of Cheptegei’s triumph over the 5000m and a 10000m bronze medal from the Tokyo 2020 Olympics two years ago.

“This project happened two years ago. It was about handing over the Olympic torch to him. After shooting the promotional video for the Tokyo Olympics, Joshua came to me and said ‘I have a dream’ and this is his dream,” said Fukuzawa.

The Japanese Embassy contributed $92000 (Shs345m) from the programme called the Grant Assistance for Grassroots Human Security Projects (GGP) for communities.

“Every year we receive more than 400 applications to assist them in schools, blocks, picking seven projects is not easy. Selecting is a process. Not because it is Joshua Cheptegei but he went through,” admitted Fukuzawa. 

With every opportunity Cheptegei gets, he is hoping to not inspire but also work to change his community. Jocdef itself put together Shs106m to complete the building.

“This gift is a testament to the strong and enduring friendship between our two nations, and we are deeply grateful for the support and generosity of the Japanese people,” said Cheptegei, much to the delight of the school administration and pupils.

According to Kapchorwa district authorities, this is the first-ever library at a primary school and Cheptegei believes the building is already a source of pride and an inspiration for future generations.

Skilling the community

“With a capacity of up to 700 students, the hall will be a focal point for events and activities that promote cultural exchange, learning, and dialogue. The library, on the other hand, will provide a wealth of resources and knowledge to students and researchers alike, helping to advance our mission of promoting academic excellence and lifelong learning,” he added.

Jocdef is already providing scholarships to the needy, orphans and talented runners, a total of about 45 at the school while six are in secondary school and one has joined university.

A part of the building will be used to help young girls and women in hand skills like tailoring and in the future, men will be taught skills like plumbing, mechanics and driving.

Building the next Cheptegei

But, Jocdef’s impact is not only in education. The Jocdef athletics has partnered with Cheptegei’s Dutch management Global Sports Communication (GSC) to build future stars.

A bunch of teenagers have since represented Uganda at the recent World Athletics U20 Championships in Cali, Colombia last year, the World Cross-country Championships in Bathurst, Australia in February and the ongoing Africa U18/U20 Athletics Championships in Zambia.

Jocdef has registered about 72 junior runners, some of whom are in a camp set up by Cheptegei in Teryet. “We are still at grass-root level so want to build the young athletes,” Jocdef's programmes director Abraham Kiplimo said.

Community outreach

The camp has two houses which can accommodate 30 athletes such as marathoners Stephen Kissa, Commonwealth champion Victor Kiplangat and Stella Chesang and has space for physiotherapy and gym and next to it is a murram running track with a football pitch.

In healthcare, they recently supplied a commercial washing machine to the Kapchorwa main hospital in 2021. Cheptegei hopes to build a health facility to aid mothers in the future.

Kiplimo is working on a plan to do garbage and plastic waste collection and encourage tree planting in communities across the three Sebei districts; Kapchorwa, Kween and Bukwo in partnership with TotalEnergies.

This Ultrarunner Is Living in a Glass Box for 15 Days

During the experiment, Krasse Gueorguiev will have only a bed and a treadmill

Krasse Gueorguiev, a Bulgarian ultramarathon runner, will spend 15 days in a glass box in a park in Sofia, Bulgaria, to raise money to help young people battling addiction.

Gueorguiev, a motivational speaker and charity ambassador, has run nearly 30 ultramarathons worldwide, from the Arctic to Cambodia, including the 135-mile Badwater Ultramarathon in Death Valley, California.

"I want to challenge myself," Gueorguiev told Reuters. "I want to show when you put someone in the box how psychologically they change."

Proceeds from the stunt will be used for several projects aimed at preventing addiction for children under 18, not just for drugs and alcohol—the runner also hopes to help teens avoid addiction to things like social media and energy drinks.

On Sunday, the runner was placed in a box with three glass walls on a pedestal in front of the National Palace of Culture in Sofia (Bulgaria's capital). During the experiment, Gueorguiev will have only a bed and a treadmill, with no access to books, a computer, or a phone. He will only be allowed to speak to members of the public for 30 minutes each day.

"This is not a physical experiment; it is a psychological experiment," he said.

If the stunt sounds familiar, you may remember magician David Blaine undertaking a similar experiment in 2003. The illusionist spent 44 days in a glass box suspended over the River Thames in London. 

The stunt was met with much public outcry, though, unlike Gueorguiev, Blaine's time in the box was for entertainment purposes only. He endured drumming from the crowd in the evening hours and having eggs and other items hurled at his temporary home. The magician seemingly took it all in stride. "I have learned more in that box than I have learned in years. I have learned how strong we are as human beings," Blaine told reporters after emerging from the box. Upon completing the 44 days, Blaine was noticeably thinner, with depleted muscle mass and a thick beard. 

Only time will tell if a similar fate inside the box will befall Gueorguiev.

This is also not the ultrarunner’s first attempt at performing a stunt in the name of goodwill. In 2019, Gueorguiev ran about 750 miles through Bulgaria, North Macedonia, and Albania to urge the governments to build better infrastructure, and in January of 2018, Krasse ran for 36 hours straight on a treadmill at a Sofia shopping mall.

Famed Costumed Runner Finishes Broad Street Run as Charles Barkley

This was not Rusty Burrell's first race dribbling a basketball.

Rusty Burrell is making a name for himself in the running community by running as other athletes, but not in the bib-swapping sense. Burrell ran last weekend’s Broad Street Run dressed as Charles Barkley while dribbling a basketball in 1:31:55. 

Burrell, 37, covered last year’s Broad Street course dressed as 76ers legend Allen Iverson, a smidge slower, in 1:32:40. 

The former college runner previously told Runner’s World that “running in costume is a fun twist on doing these races.”

In the past he’s also run races as a Star Wars Stormtrooper, wearing a Washington Nationals uniform, and a full University of Richmond football uniform—shoulder pad, helmet, and football included. 

A week prior to the Broad Street Run, Burrell ran as Darth Vader, on which Keira D’Amato commented, “Yesterday someone asked me if I saw the dude wearing the Darth Vader outfit at the race… you are a legend!!!”

Burrell's run was even featured on NBA on TNT, which features none other than Charles Barkley himself, who said, "I got so tired running those 10 miles...Hey man, thanks for the love, Rust."

Yoga by the Numbers: The Stats on Yoga and Mental Health

32 studies reviewed and analyzed by the British Journal of Sports Medicine demonstrated that people who regularly engaged in physically active yoga were likely to have fewer depressive symptoms than those who used other types of interventions. Yoga types included in the study were hatha, vinyasa, SVYASA, Kundalini, and Kripalu. Sessions were weekly and lasted between 20 and 90 minutes.

Try this Easy Hatha Practice 

1. Begin in Sukhasana (Easy Pose). 

2. After a few breaths, bring your right arm overhead and stretch into a sidebend. Repeat on the other side. 

3. Next, reach both arms out in front of you and come into Paschimottanasana (Seated Forward Bend). For a deeper stretch, straighten both legs out into a V shape. 

4. Next, place your left arm on your left leg and bring your right arm over your head to stretch into a sidebend. 

5. Repeat on the other side. 

6. Finish in Baddha Konasana (Bound Angle Pose).

Five reasons to try a marathon

For many runners, the marathon is high on their race bucket list. There are a lot of runners out there, however, who couldn’t care less about the marathon. If you’re one of those people, it’s totally fine to stick to half-marathons and 10Ks, but it’s worth trying the full marathon distance at least once. 

New mental challenges 

No matter the race, you’re going to experience a mental battle at some point. Unlike a 5K, which is over relatively quickly, in the marathon, you can hit the wall with more than an hour left of running, which means you’ll have a lot of time on the race course trying to convince yourself to keep pushing. This is when the race shifts from a physical battle to a mental one, and while it’ll be tough, it will also be incredibly rewarding to grind through those dark moments. 

Confidence boost 

Even if you don’t do another marathon, knowing you conquered such a massive race will definitely boost your confidence. Shorter races will still be hard, but when things get tough in those runs, you’ll be able to draw on your experience in the marathon and remind yourself that you’ve gone much farther and pushed through more exhaustion before. 

Trying new things 

It’s easy to stay inside your comfort zone, but it’s incredibly valuable to venture outside it from time to time. Doing a marathon is scary, there’s no doubt about it, but you’ll grow as a runner if you take that leap and give it a try. Also, you might love it. If you never try a marathon, though, you’ll never find out if it’s the distance for you. 

You can do it 

If you’ve run other races, you can complete a marathon. It’s definitely a commitment–you’ll need to train properly and prepare well for the race (plan on devoting about four months to your “build”), but, as any marathoner will tell you, it’s be worth it for the fitness and endurance you’ll be creating, and for the sense of accomplishment that comes with completing a marathon. 

The marathon is ‘the’ race 

Rightly or wrongly, the marathon is considered the ultimate running event. Everyone knows about this race, and, when the topic of running comes up, runners and non-runners alike are always going to ask you if you’ve done a marathon. We don’t agree that the marathon is the most important event out there, but you might as well do at least one so you can answer yes when people inevitably ask you that question. 

Is Mark Zuckerberg faster than you?

Mark Zuckerberg, the CEO of Facebook parent company Meta, is doing some post-race flexing on his social media platform after sharing the results of a 5K race he and a group of friends ran over last weekend.The 38-year-old Zuckerberg has posted photos of himself and three friends before and after running the Stanford Medicine MyHeart Counts 5K in Stanford, Calif., on April 30.

The race is an annual fundraiser to benefit the Stanford Center for Inherited Cardiovascular Disease, which is located just a few kilometres south of Meta’s corporate headquarters in Menlo Park.Good 5K with friends,” Zuckerberg posted on his personal account after the race.

Along with the pre- and post-race group photos, Zuckerberg posted a shot of a Garmin watch, revealing a time for the 5K: 19:34.8.

“Whole crew hit our sub-20 min goal,” Zuckerberg continued, “but that before and after photo shows we had to push!”

Results posted at raceroster.com confirm 19:34 as Zuckerberg’s official time for the 5K.Judging by Zuckerberg’s follow-up comments to his original Facebook post, his performance marks a return to form for the multi-billionaire. Responding to a congratulatory comment from one of his followers, Zuckerberg replies: “Thanks! I don’t think I’ve done a sub-20 min 5K since high schoolElsewhere in the comments, Zuckerberg writes that he had been on a hiatus from running, but that his recent mixed-martial-arts training had resulted in fitness gains that helped him get his running game back on track.

“I actually stopped [running] for a while and got stronger from MMA. Then I ran for about a month before this race and realized I was faster than before.”

One follower asked Zuckerberg whether his return to running might be the nudge he needs to lead his company into the running-tech market.

“Way to go! Meta needs to start making its own wearables under Oculus haha!” Oculus is the virtual-reality headset brand Facebook purchased in 2014.

“Maybe one day!” Zuckerberg replied.This isn’t the first time Zuckerberg has posted about his running exploits on Facebook. In 2016 he posted a gallery of his favourite personal running photos to celebrate hitting his distance goal for that year—365 miles (587 kilometres)—which he reached on July 14. Zuckerberg wrote that he ran his fastest mile (1,609m) of 2016 in 5:58, or roughly 3:42/km pace.

Interval workouts: what runners typically get wrong

Intervals are a key aspect of training for any race. From the 100m to the marathon, interval work can improve your fitness and results. But are you approaching interval training correctly? Potentially not–and it’s a very common mistake.

Steve Magness is the author of the book Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness. He’s also a performance coach and a former miler. Magness writes that many runners (especially new runners) have the wrong idea when it comes to interval training. “What do they get wrong? They go too hard at the wrong time,” Magness writes, “resulting in meaningless fatigue, instead of purposeful and productive fatigue.” 

What Magness describes is an issue of pacing. He says some runners start their workouts too quickly, resulting in maxing out their efforts too early.

For example, if your prescribed workout is 8x200m, a common pitfall would be to start at 32 seconds and only be able to finish running 42 seconds–in other words, you go backward. Magness says this results in a feeling of ‘dying’ during your workout. “Mechanics get sloppy, fatigue wins. Their final few intervals are a lesson in how to look miserable, and just try to survive.” You spend the whole workout just trying to get through it, which is a really difficult (and potentially discouraging) way to exercise. 

How to do it properly

What Magness recommends instead is starting at a pace you can sustain (more or less) throughout the entire workout. It should feel consistently more difficult with every repetition–but never like you’re approaching full-body failure. “If you average roughly the same time all the way across, it’ll be intense enough, and challenging towards the end, so you can practice maintaining form and force output under heavy fatigue. You’re teaching good habits.”

Know the point of the workout

Another key aspect of interval training, which Magness highlights, is to know the purpose of your workout. For example, if you’re trying to build your anaerobic engine (so you can go hard when you need to), consider short, faster reps with longer rest. If you’re looking to improve your endurance, then longer, slower reps with shorter rest will do the trick. 

After 6-year-old ran Flying Pig last year, the marathon is changing age rules

After last year's Flying Pig Marathon, there was outrage from Olympic runners, hundreds of critical comments on social media and even a report sent to child protective services.

All of this happened because a 6-year-old ran and completed the full race. Some people believed this was far too young for a 26.2-mile run.

This year, the race has drastically expanded its policy concerning the age of racers. Last year, the policy simply stated that no one under 18 could participate in the marathon unless they got an exemption from the race organizers. How and why those exemptions were granted was not defined.

New age rules and requirements for the Flying Pig Marathon in 2023

The updated policy states:

Participants must be 18 years of age on race day to participate in the marathon, 14 years of age on race day to participate in the half-marathon, and 12 years of age on race day to participate in the 10K and the relay.

There is no age requirement for distances less than 10K. 

Waivers for participation in the half-marathon and marathon distances will be considered for those 12 years and older on race day.

Waivers for participation in the 10K or relay will be considered for all ages.

This year, the waiver process has also been more clearly defined. Those who are younger than the age limit must:

Have parental approval.

Have approval from a primary care physician.

Allow Pig Works medical staff to discuss participation with primary care physician.

Meet in-person or via phone with Pig Works medical staff.

Have a guide to participate with them throughout the duration of the event and/or provide a personal emergency action plan for race day contacts.

All waivers were required to be submitted at least 30 days before the race and are subject to the discretion of Pig Works, the non-profit that organizes the Flying Pig and several other area races.

Following the 2022 race, Pig Works CEO Iris Simpson Bush took responsibility for allowing the 6-year-old son of Ben and Kami Crawford race. The Crawford family of Bellevue, Kentucky, has a large social media following and has published a book about hiking the Appalachian Trail together.

"This decision was not made lightly because the father was determined to do the race with his young child regardless. They had done it as bandits in prior years before we had any knowledge and we knew he was likely to do so again," Simpson Bush said.

A "bandit" is someone who runs a race without being properly registered.

The Crawfords defended their decision to let their son race. Ben Crawford said his son had begged to participate and they were prepared to let him stop at any time. They produced a documentary about it.

The Crawford family did not reply to emails or messages on social media asking about their plans for the Flying Pig this year.

In a statement this year, Simpson Bush said about 40,000 people are set to participate in the Flying Pig Marathon and its associated races.

“The Flying Pig Marathon was created to provide opportunities for people of all abilities. The safety and security of everyone on the course from participants, volunteers and spectators remains our top priority," she said. "With that in mind, we review our policies every year with our medical team and our board of directors to ensure they provide safety for our event.”

Royal Victoria Marathon adds a 5K for 2023

This year’s Royal Victoria Marathon is set to take place on the weekend of Oct. 7-8, and in addition to the marathon, half-marathon, 8K and kids’ run, the race will be adding a 5K for the first time. Also, events will be staggered across two days, with the Oak Bay 5K and Thrifty Kids Run taking moving to the city’s Oak Bay neighbourhood on Saturday, Oct. 7. The marathon, half-marathon and 8K will take place, as usual, on Sunday, Oct. 8, starting and finishing in downtown Victoria.

The Oak Bay 5K will follow an out-and-back course along the Esplanade, Estevan and Beach Drive, starting and finishing at Willows Park. Registration is $30; the race is chip-timed, and registrants will receive a finisher’s medal and toque.

The RVM is celebrating the arrival of the 5K and helping participants prepare for the race by partnering with thetrackclub.ca to offer a one-month training program for the 5K, including four in-person sessions at the Pacific Institute for Sport Education (PISE).

The Thrifty Foods Kids Run will also start and finish at Willows Park. Registration is $25, with proceeds to KidSport Greater Victoria. Registrants may choose between a souvenir toque and reflective light, race bag and race number.

“We are excited to be adding a new distance to our lineup this year and hosting both the 5K and the Thrifty Foods Kids Run in Oak Bay,” RVM race director and general manager Cathy Noel said in a press release. “Moving the events to Oak Bay allows us to show off this wonderful community as well as provide an opportunity for participants to take part in a shorter event on the Saturday, and if feeling up for the challenge, take on one of our other distances on the Sunday!”

KidSport Greater Victoria executive director Jill Shaw added that the move to Willows Park on Saturday would “provide a safe and exciting space for our youngest participants. For those past Kids Run participants who are now ready for the challenge of a little more distance than the Kids Run route offers, the 5K is a fantastic stepping stone.” 

The race’s Community Challenge charity program, which will return for its 19th year this year, has raised over $2.5 million for partner charities.  

Kenya's track sensation Mary Moraa has her eyes firmly focused on a World Championship conquest in Budapest later in the year

Barely in her 20s, Kenya's track sensation Mary Moraa is already hogging the global limelight and stealing headlines at whim. 

The 2022 Commonwealth Games 800 metres gold medallist has rocked premier global athletics shows in recent years to deservedly cut herself a niche in the Hall of Fame. 

Fondly known as "The Kisii Express" by her dotting fans, Moraa has already claimed her space in the cutthroat world of athletics. Undoubtedly, the decorated track prodigy deserves every ounce of international acclamation.

Only recently, she set a new PB in April after storming to the 400m title at the Botswana Golden Grand Prix in an astonishing time of 50.44. 

The sublime performance she pulled off in the blistering contest saw her smash her previous national record by 0.24 seconds, subsequently attaining the World Athletics Championships qualifying standards of 51.0 seconds.

"My previous 400m best was 50.67, which I attained at the Diamond League meeting in Brussels in September."

In Botswana, the two-lap specialists obliterated a stellar field that boasted Olympic and world finalist Candice McLeod of Jamaica, USA’s Kyra Jefferson, and the Botswana duo of Naledi Lopang and Thompang Basele. 

She breezed to victory ahead of South Africa’s Miranda Coetzee and McLeod who crossed the line in 51.13s and 51.17s respectively.

She rallied from behind to take the lead with 30m to go on her way to the winner's podium at the National Stadium, Gaborone.

Moraa smashed the national record when she won the Kenyan trials for World Championships and Commonwealth Games in 50.84 on June 25, last year at the Moi Stadium, Kasarani.

Moraa, 23, has vowed to step into the big shoes of her role model Hellen Obiri, the middle and long-distance track sensation.

 "I've always admired Obiri. I grew up watching her clinch titles and her amazing performances have inspired me a great deal. To an extent, there is a part of her that lives in me. I just want to be exactly like her," Moraa said.

"To date, Obiri still inspires me a great deal and I'm eager to emulate her success on the international stage," she added. 

Indeed, Moraa has every reason to admire Obiri. She is the only woman to have won world titles in indoor track, outdoor track, and cross-country races. 

Notably, Obiri is a two-time Olympic 5000 metres silver medallist from the 2016 Rio and 2020 Tokyo Olympics, where she also placed fourth over the 10,000 meters.

 She is a two-time world champion, having claimed the 5000 m title both in 2017 and 2019 when she set a new championship record. 

Obiri also tucked away a bronze in the 1500 metres during the 2013 World Championships and a silver in the 10,000 m in 2022.

She won the 3000 meters race at the 2012 World Indoor Championships, claimed silver in 2014, and placed fourth in 2018. She romped to the 2019 World Cross Country title and triumphed in the 2023 Boston Marathon.

Moraa said she and Obiri share a lot in common. Besides being compatriots, Moraa is elated they hail from the same county.

 Coached by seasoned National Police athletics team gaffer Alex Sang, Moraa has her eyes firmly trained on a World Championship conquest in Budapest, Hungary later in the year.

She said she intends to run the 800m race at the World Championships in Budapest, Hungary in August, adding that she is determined to breast the tape in under two minutes. 

Born on June 15, 2000, Moraa attended Nyangononi Primary School in Bassi Borabu, Kisii County where she sat for her Kenya Certificate of Primary Education (KCPE) in 2014.

Her potential in athletics came to the fore at Nyangononi when she ran away with several titles in the sprints and middle-distance races.

 "I stamped authority in 100m, 200m, 400m, and 800m and even shattered the 400m East Africa school games record in 2014," Moraa proudly recounted. 

Upon completing her studies, Moraa proceeded to Ibacho Secondary School in Kisii County but lasted there for only two years before transferring to Mogonga PAG Mixed secondary school where she sat for her Kenya Certificate of Secondary Education (KCSE) in 2018.

"While at Ibachi, I experienced difficulties paying my school fees and it was the principal who would chip in most of the time. Unfortunately, he got transferred from the school and I was left stranded. 

"I later joined Mogonga Mixed Secondary School, where I got a lot of support from the principal who also happened to be my coach."

An orphan from a disadvantaged background, Moraa got financial help from her school principal Aron Onchonga who paid all her school fees at Mogonga. Indeed, aside from affording her pertinent financial assistance, Onchong'a played a key role in honing her skills and carving her path to stardom. It was during her years in Mogonga that Moraa started jutting out her talons on the track.

 "I am grateful to the school administration and the Principal for the moral and financial support they gave me while there."

During my years in Mogonga, I wanted to remain a role model to the young girls who shied away from sporting activities. I was determined to train and participate in various activities even after completing school," said Moraa.

2024 TCS London Marathon receives more than half a million applicants

The 2024 TCS London Marathon has set a world record by receiving the most applications ever to be submitted to a marathon.

Marathon organizers say 578,374 hopefuls from the United Kingdom and across the globe entered the ballot for the 2024 TCS London Marathon, marking the first time the number of applications to a marathon has topped half a million. The previous world record total of 457,861 applications was set pre-pandemic in 2019 for the 2020 London Marathon.

Almost 53 per cent of the 457,105 applications from U.K. residents for 2024 were from men and 46.4 per cent were from women; the non-binary category received 0.6 per cent of total U.K. applications. A further 121,269 non-U.K. residents applied on the international ballot.

“This incredible new world record reflects the extraordinary inspirational effect of the TCS London Marathon on April 23,” says Hugh Brasher, event director for the TCS London Marathon. “We saw a record number of more than 48,600 finishers on marathon day and more than 8,200 children took part in the mass TCS Mini London Marathon the day before.”

Brasher said marathon organizers work “to inspire activity in people of all ages and abilities and these record-breaking numbers show how the TCS London Marathon weekend does that. The unique camaraderie and togetherness that participants feel when they take part in the London Marathon continues to have an extraordinary impact on the desire for people to take part. It is an event that inspires people to take up running and to raise millions for charity.”

The ballot for the 2024 TCS London Marathon was operated for the first time by Let’s Do This as part of a new five-year partnership. Founded in 2017 and headquartered in London, LDT is the registration partner to many of the leading running events around the world.

The TCS London Marathon always attracts a strong contingent of Canadian runners, however, there were no Canadians in the elite field in the 2023 event. Sam Hunt was the first Canadian to cross the finish line this year with a time of 2:37:38. Meaghan Strum was the fastest Canadian woman, in 2:52:06. The only Canadian runner in the non-binary category was Christy Dadswell, who finished in 3:46:38.

Kibiwott Kandie set sights on warm-up events ahead of Budapest

Commonwealth Games 10,000m bronze medalist Kibiwott Kandie has said he will grace as many events as possible as he eyes a World Championship conquest in Budapest Hungary in August. 

In an exclusive interview on Wednesday, the 2020 World Half Marathon silver medallist said he had already gauged his potential in two global events this year and noticed an impressive rise in his curve. 

The latest of his conspicuous achievements is the scintillating form he pulled off at the Adizero Road to Records event in Herzogenaurach, Germany, on April 29.

Kandie emerged second behind compatriot Sabastian Sawe who stormed to the title in 26:49 to move fifth on the men’s world 10km all-time list. 

Kandie said the outcome attests to the fine form he currently enjoys after recuperating from injuries sustained earlier. 

"I successfully competed in the 10km Road to Records race in Germany on Saturday and I was lucky to finish second in 26:53. This is a great result after recovering some injuries," Kandie said.

"I'm glad I'm gradually brushing off injuries in the past two years that locked me out of the 2021 Tokyo Olympics as well as last year’s World Championships in Oregon and the Commonwealth Games in Birmingham," he added. 

The Kenyan contingent claimed a clean sweep with Nicholas Kipkorir Kimeli coming third in 26:54. World record-holder Rhonex Kipruto secured a fourth-place finish in 27:09 as Levy Kibet wrapped up the top-five in 27:14.

"My intention was to check my shape on a faster 10k road race abroad as we head to the World Championships in August," he added. 

Kandie said he is limbering up to flex muscles at the upcoming Kenya Defence Forces Athletic Championships, adding that he intends to leverage every competition that comes his way.

"At the moment, I am preparing for the KDF championship as well as the World Championship trials later on," Kandie said.

"All I can hope for is a positive result in Budapest. My training has been superb and I aim to keep up the effort. That's why I performed so well in the 10k road race," he remarked.

Kandie reflected on his historic performance in Birmingham, revealing that earning a bronze medal at the Commonwealth Games had inspired him to punch above his weight at the next World Championships when he will aim for nothing less than a gold medal.

Kandie made an impressive track debut, winning bronze at the Birmingham 2022 Commonwealth Games after he accepted a challenge from NOC-K President Paul Tergat to run the 10,000m race.

"Since it was my first international track meet, winning bronze was a huge accomplishment. This was sufficient proof that I can achieve more not only on the road but also on the track.

"I'm working particularly hard to make a name for myself at the World Athletics Championships, where I'll compete in the 10,000m," he continued.

Kandie captained Team Kenya at the World Cross-Country Championships in Bathurst, Australia in April where the country emerged best overall with 10 medals — six gold, two silver, and two bronze.    

Amway River Bank Run returns to Grand Rapids celebrating its 46th year

It's a spring staple in West Michigan: the Amway River Bank Run is celebrating its 46th year.

It brings roughly 25,000 people to downtown Grand Rapids and has an estimated $2.4 million impact on the community.

This is the second year with new race courses.

The 5K, 10K and 25K all start on Ottawa Avenue and end at Monroe and Pearl.

This means for the 25K you get the hills out of the way early on, then the back half is flat.

Race organizers say this will likely mean faster finish times.

Several elite runners will also be back this year including last year's winner Leonard Korir, along with Kiya Dandena and Johnny Crain who placed third and fourth, respectively.

On the women's side, Dakotah Lindwurm and Molly Bookmyer who placed third and sixth last year will also be returning.

Whether you're looking to set a course record or a personal one, officials say there's a race for you and a medal that comes with it!

Grand Rapids River Bank Run's revamped course to return.

“This race may have started with the 25K. And that event gains a lot of attention. But I encourage everyone to find their distance, whether it's a 5K, 10K, the walk, or the 25K, if that's what you want to do. This event is for everyone to participate in the greatest road race, I think, in the United States,” said Scott Stenstrom, VP of marketing & communications director for Fifth Third Bank.

Now, if running isn't your thing, you can still volunteer!

Roughly 1,000 people are needed to make race day a reality.

You can sign up to help online.

Of course, everyone is invited to celebrate at Finishers Fest happening inside DeVos Place.

Northeast Ohio twin mom training, hoping for repeat Cleveland Marathon victory

A Northeast Ohio mom is taking multi-tasking to the next level.

Between juggling her kid's activities and working as a part-time physical therapist, Ashton Swinford is now preparing to embark on the Cleveland Marathon.

It all comes after she won the race last year.  She's attempting a repeat scenario in 2023.

Sometimes she runs 90 miles a week.  From time to time she will even incorporate her kids into the mix.

She's encouraging others to follow their dreams and commit to making them happen.

As a mom of twin 4-year-olds—Hudson native Swinford is literally always on the run.

"My training revolves around my kids schedule, so I only run when they're asleep or now when they're in preschool," said Swinford, Cleveland Marathon 2022 Winner.

Running, subsequently, has become her escape and a form of "me time" away from her busy life.

In the past when she was trying to get some extra miles in, she was known to throw the twins in a double stroller, embrace the resistance and go for a spin.

"If I had to run twice in a day, I would do my shorter run by pushing them in the stroller. And that was something we did together, and everybody really enjoyed it. It was a lot of fun. Actually, was a way to incorporate my kids into my training," Swinford said.

This year, she's preparing to lace up for the Union Home Mortgage Cleveland Marathon with runners from across the country.

It's where she will defend her title after winning last year's marathon with a remarkable 2:46:46 time.

The finish was a surreal and pivotal moment for the 33-year-old who took on long distance running a few years ago after her husband who ran cross country in college encouraged her to give it a shot.

"It definitely was a very slow, gradual process," Swinford said.

For Swinford—slow and steady really did win the race.

She didn't have overnight success, and it took years to perfect her craft.

She says support from her family and members of her all female elite running team called CLE Racing where she is a co-captain—help encourage her to be the best version of herself.

"I'm enthusiastic about it. I'm motivated. So I would say, yes, I'm ready," Swinford said.

Her message to those who have doubts or feel they can't do it—is simple and strong.

Be patient because each step will be worth it.

"Something that's worth achieving is going to take a lot of dedication, a lot of hard work. And there's going to be moments where you question what you're doing. But if you just keep putting one foot in front of the other. Step after step, you will get there," Swinford said.

Defending champions Nicholas Kimeli and Irene Cheptai set to return for TCS World 10K Bengaluru

The Tata Consultancy Services World 10K Bengaluru is set to witness a fierce competition on Sunday, May 21, 2023, as Kenya’s Nicholas Kipkorir Kimeli and Irene Cheptai return to defend their titles in the men’s and women’s categories respectively.

The event, which holds a prestigious World Athletics Gold Label Road Race status, boasts of a prize fund of USD 210,000 and saw the two athletes shatter the course records last year. Kimeli clocked a remarkable 27:38, while Cheptai stormed to victory in 30:35.

The event will feature an impressive International Elite field and enthusiastic amateurs from all over India and the world, converging on the Garden City to soak up the atmosphere and enjoy the race. Kimeli, who won last year’s edition, said, “I’m excited to be defending my title. I’ve prepared well and am feeling confident.” The men’s field is set to be highly competitive, with the top 12 runners holding personal bests under the course record and the top 3 having timed below 27.

In the women’s section, Cheptai will face tough competition from several other runners. The top four runners have personal bests under the course record. “I’m thrilled to be back in Bengaluru, and I have fond memories of India. I’ve trained well, but a lot depends on how you feel on race day,” said Cheptai.

Ethiopians Gemechu Dida and Birhanu Legese, Ugandan Stephen Kissa, and Kenya’s Sabastian Sawe are among the top runners in the men’s category. Legese, who is the world’s fourth fastest male marathoner, has finished on the podium a few times but is yet to secure the top spot at the TCS World 10K Bengaluru. “I’m feeling very positive, but I hope that things fall my way,” said Legese.

Dida, who won the 10K in Lille, France, in March, and finished fourth in the RAK Half Marathon in the UAE in February, is in excellent form. Kissa, who represented Uganda in the Tokyo Olympics over 10,000m, brings years of track speed to the road, and clocked an impressive 2:04.48 on his debut Haspa Marathon in Hamburg in 2022. He was also a third-place finisher at the 2020 Delhi Half Marathon in 58:56.

On the women’s side, Ethiopia’s Dera Dida, the 2019 World Cross Country silver medallist, ran a personal record and took home her first marathon victory in 2:21:11 at the Dubai Marathon in February this year. Among the favourites for the women’s honours is the talented Tsehay Gemechu, who finished second at this year’s Tokyo Marathon in 2:16.56.

Stephanie Bruce won the women’s Big Sur 12K—at 18 weeks pregnant—and then held the finish tape for her husband who won the marathon

While elite runner Stephanie Bruce waited for her husband, Ben, to run the Big Sur Marathon last weekend, she “snuck in [her] own little race,” and won. Oh, and she’s 18 weeks pregnant with her third child.

Bruce, who had announced her retirement from professional running in early 2022 and then reversed her decision, was the top female finisher in the Big Sur 12K in 45:41, coming in second overall, just 62 seconds behind first place.

“Averaged 6:09 pace. Proud of that at 18 weeks,” Bruce tweeted.

Bruce told Runner’s World earlier this year that 2022 was a “really amazing year” for her. She finished as the 12th woman in the Boston Marathon, running her second-fastest time (2:28:02), won the USATF 10K Road Championships, broke the Great Cow Harbor 10K course record (31:52), set a road PR at the NYC Mini 10K (31:49), and finished 13th at the New York City Marathon (2:30:34).

“When I look back, I think I had so much that happened to me in 2021; my mom died and then I found out I had a congenital heart condition,” she told Runner’s World last month. “I don’t know if I’d call it a midlife crisis, but I think I just hit a crossroads, and I was really deeply evaluating my life, and I’m like, should I still be running?”

Two weeks ago, Bruce ran 17:04 at the Boston Athletic Association 5K at 16 weeks pregnant, and last week, she posted a gender reveal video on Twitter (it’s a girl!). Plus, after her Big Sur 12K, she held the tape as her husband won the marathon in 2:36:59.

Botswana’s Nijel Amos 800m star and Olympic medalist, banned three years for doping

Botswana’s Nijel Amos, the joint-third-fastest 800m runner in history, was banned three years for doping.

The case stemmed to last June, when he tested positive for GW1516, an experimental drug which can modify the body’s metabolism but has been considered too dangerous for human use.

The ban was backdated to last July, when Amos was provisionally suspended pending an investigation. His ban now runs to 2025, which means the 29-year-old Amos will miss the 2024 Paris Olympics.

Amos received a one-year reduction of what would otherwise be a four-year ban because he made an early admission and acceptance of the suspension.

That came after he requested a supplement be tested for the presence of the drug. The test did not detect any GW1516 in opened and sealed bottles.

GW1516 was developed to help build endurance and burn fat but was found to cause cancer during tests on rodents. Anti-doping organizations have warned athletes not to use it on safety grounds.

The drug has previously been found in samples given by professional cyclists and by Olympic race walker Elena Lashmanova. The Russian served a two-year ban and was later stripped of the 20km gold medal she won at the 2012 Olympics for another doping offense.

In 2012, Amos, then 18, took silver in the 800m at the London Games in what many called the greatest Olympic race in history. Kenyan David Rudisha lowered his world record. Amos matched Seb Coe as the third-fastest man in history in the event (1:41.73). Every runner’s time was the fastest ever for that finishing placement.

Amos has not won an Olympic or world championships medal since. In July 2019, he ran 1:41.89, the world’s best time since that London Olympic final.

At the Tokyo Olympics, Amos and American Isaiah Jewett got tangled in the final lap of their semifinal. In an act of good sportsmanship, the runners helped each other up and later jogged across the finish line together in the last two places. Amos was granted a place in the final and finished eighth.

Olympic sprint champion Tori Bowie dies at 32

Tori Bowie, a three-time 2016 Olympic sprint medalist and 2017 World 100m champion, has died at age 32, according to her management company and USA Track and Field.

“We’ve lost a client, dear friend, daughter and sister,” the company tweeted. “Tori was a champion…a beacon of light that shined so bright!”

Bowie, raised by her grandmother in rural Mississippi, converted from the long jump to the sprints in 2014 and was the world’s fastest woman in the 100m that year.

At the 2016 Rio Olympics, she won 100m silver and 200m bronze and anchored the U.S. 4x100m relay to gold.

Then in 2017, she won the 100m at the world championships. Bowie remains the lone American woman to win an Olympic or world 100m title since Carmelita Jeter in 2011.

Bowie then re-added the long jump, placing fourth at the 2019 Worlds in her last major competition.

She did not enter the Tokyo Olympic Trials. Her last competition overall was in June 2022.

Setting running goals when you’re slowing down

Time waits for no one, as those of us who obsess over chip times know too well. Much of the thrill and focus of running boils down to besting ourselves, and that usually means covering the same courses and distances faster than we ever have before.

But there comes a time when we are no longer able to outrun ourselves. Age catches up, and at some point it becomes painfully clear that our fastest days are behind us.

But slowing down doesn’t mean all our PBs are suddenly set in stone or that we’re unable to achieve new firsts as runners. As we mature as runners, so too can the nature of our goals. Stop the clock and consider these alternatives to time-centric goalsetting

Go the distance

Running to set a personal best based on distance can add depth and variety to goalsetting. Going farther than you ever have is a challenge equally suited to longtime runners who have been building their fitness and endurance over years and decades, and fledgling runners who are taking up the activity later in life. The beauty of distance-based goalsetting is that it invites creativity. You might want to challenge yourself to finish your first ultra. Those more inclined to stick to shorter routes might find weekly, monthly or yearly distance goals a better fit. Runners in their retirement years who may now have more opportunities to travel can try smashing their record for most miles run outside Canada in a single year. Couples who have more time to connect can strive for new records for distances run together. Distance goals can be tailored to meet just about any runner’s strengths and schedule.

Get on a hot streak

Being consistent is both one of running’s greatest virtues and steepest challenges. Aiming to see a streak through to a new PB can really test your mettle, but it’s a goal that’s accessible to runners of all abilities. Streak-setting doesn’t exclude the super-speedy, like New Zealand’s Nick Willis, who last year marked his 20th straight year of running a sub-four-minute mile. That said, successful streaks can be a well-earned source of pride for runners who stick with running 1 km every day for a month, or 10 km every month of the year. Like distance-focused goals, streak targets are limited only by a runner’s imagination.

Consider non-performance goals

Slowing down offers us an opportunity to reflect on our relationship with running and to consider ways to make it deeper and more meaningful. An option worth considering is making the shift to a more supportive role. This might mean crewing a friend or family member’s attempt at an ultra-marathon, or dispensing water or medals as a volunteer at an upcoming half-marathon. Volunteering can also be a pathway to becoming a vital part of a world-famous race you always wanted to experience in-person but never got the chance to as a competitor.

Sabastian Sawe moved to fifth on the men’s world 10km all-time list, while Medina Eisa raced to a women’s world U20 5km best at the Adizero Road to Records event

SabastianSawe moved to fifth on the men’s world 10km all-time list, while Medina Eisa raced to a women’s world U20 5km best at the Adizero Road to Records event in Herzogenaurach, Germany, on Saturday (29).

Competing on a loop course in blustery conditions, Kenya’s Sawe turned the tables on last year’s 10km winner KibiwottKandie to triumph in 26:49 – three seconds ahead of his compatriot.

With that time, Sawe improved his PB by five seconds to better the 26:54 he ran when finishing runner-up to Kandie in Herzogenaurach last year. Forming part of a Kenyan top five, Nicholas KipkorirKimeli was third in 26:54, world record-holder RhonexKipruto was fourth in 27:09 and Levy Kibet was fifth in 27:14.

Kandie and Sawe were to the fore as the first kilometre was covered in 2:41 and then Kandie took control, leaving the pacemakers behind, as 3km was hit in 8:04. The halfway point was reached in 13:27 as Kandie led from Kipruto and they started to string out the field, a 2:37 sixth kilometre further breaking up the pack.

But then the pace dipped slightly and Sawe took advantage, gaining a gap on his rivals that he wouldn’t relinquish. Always in control, he continued to move ahead and claimed a clear win – a second consecutive victory after his half marathon triumph in Berlin at the start of this month.

Kenya’s IrineJepchumbaKimais also maintained a win streak, taking top spot in the women’s 10km in a PB of 30:23 as she held off the challenge from Ethiopia’s FotyenTesfay and Kenya’s Agnes JebetNgetich.

Kimais, who claimed half marathon victories in Barcelona in February and Prague earlier this month, improved her previous 10km best of 31:21 that secured her ninth place at this event last year, winning by three seconds ahead of Tesfay. Ngetich, who claimed bronze at the World Cross Country Championships in Bathurst in February, finished third in 30:27 as the top three all set PBs.

Behind them, Kenya’s JanethChepngetich finished fourth in 30:28 and Ethiopia’s 17-year-old SenayetGetachew set a world U20 best of 30:34 to finish fifth.

Eisa pips Teferi 

Ethiopia’s Eisa narrowly denied her compatriot SenbereTeferi a third consecutive women’s 5km victory in Herzogenaurach as she sprinted to a world U20 best of 14:46 to beat her rival in a photo finish.

Further demonstrating her versatility, 18-year-old Eisa adds this latest victory on the roads to a CV that already includes a world U20 5000m win on the track in Cali last year and a second place finish in the U20 race at the World Cross Country Championships in Bathurst in February.

Teferi, who set the women-only world record of 14:29 at this event in 2021, made a move in the second half of the race, but her compatriots Eisa and Gebrzihair were ready to respond. The defending champion sprinted towards the finish line and raised her arms in anticipation, but Eisa had chased her down and made it to the tape first, breaking it in 14:46.

Gebrzihair finished two seconds behind them, while LemlemNibret was fourth in 14:57 and YalemgetYaregal fifth in 15:00 in an Ethiopian top five.

There was also a close finish in the men’s 5km as Ethiopia’s long-time leader YomifKejelcha was surprised by Bahrain’s BirhanuBalew in the final strides and had to settle for second place this time, after his win in Herzogenaurach last year.

Two-time world indoor 3000m champion Kejelcha was running solo by 3km – reached in 7:45 – but Balew never lost sight and he stormed past Kejelcha at the finish to win in 13:06.

Kejelcha clocked the same time in second, while Burundi’s RodrigueKwizera was third in a national record of 13:11 on his 5km race debut.

The women’s half marathon was won by Ethiopia’s BertukanWelde Sura, making her debut at the distance. The 18-year-old, who finished fourth in the 3000m at the World U20 Championships in Cali last year, timed her kick to perfection and won a sprint finish against her more experienced compatriots NigstiHaftu and DeraDida.

Haftu finished second, clocking the same time as the winner, while Dida was third in a PB of 1:07:47, a couple of months after her Dubai Marathon win in 2:21:11.

Another rising talent won the men’s half marathon, 20-year-old Tadese Takele surging away from his rivals over the final kilometer to win in 1:00:04.

Waving to the crowds and celebrating on his way to the finish line, Takele went from fifth in this event last year – when he set his PB of 59:41 – to first, winning by three seconds ahead of Kenya’s JosphatChumo and RoncerKipkorir.

every runner should try the marathon at least once in their career

For many runners, the marathon is high on their race bucket list. There are a lot of runners out there, however, who couldn’t care less about the marathon. If you’re one of those people, it’s totally fine to stick to half-marathons and 10Ks, but it’s worth trying the full marathon distance at least once. We know you’re probably tired of hearing people tell you that you should run a marathon, and we’re not saying you have to become a marathon runner for life, but here are a few reasons to consider trying it out.

New mental challenges 

No matter the race, you’re going to experience a mental battle at some point. Unlike a 5K, which is over relatively quickly, in the marathon, you can hit the wall with over an hour left of running, which means you’ll have a lot of time on the race course trying to convince yourself to keep pushing. This is when the race shifts from a physical battle to a mental one, and while it’ll be tough, it will also be incredibly rewarding to grind through those dark moments. 

Confidence boost 

Even if you don’t do another marathon, knowing you conquered such a massive race will definitely boost your confidence moving forward. Shorter races will still be hard, but when things get tough in those runs, you’ll be able to draw on your experience in the marathon and remind yourself that you’ve gone much farther and pushed through more exhaustion before. 

Trying new things  

It’s easy to stay inside your comfort zone, but it’s incredibly valuable to venture outside it from time to time. Doing a marathon is scary, there’s no doubt about it, but you’ll grow as a runner if you take that leap and give it a try. Also, you might love it. If you never try a marathon, though, you’ll never find out if it’s the race for you. 

You can do it 

If you’ve run other races, you can complete a marathon. You’ll need to train properly and prepare well for the race, but it’ll be worth it. You’re capable of running a marathon, so why not do it? 

The marathon is ‘the’ race 

Whether you like it or not, the marathon is considered the ultimate running event. Everyone knows about this race, and runners and non-runners alike are always going to ask you if you’ve done a marathon when the topic of running comes up. We don’t agree that the marathon is the most important event out there, but you might as well do at least one so you can answer yes when people inevitably ask you that question.

Four ways to brace for a sweltering race

If the weather could give you whiplash, no month would be a bigger pain in the neck than May. In much of Canada, this is a month of drastic temperature jumps that can necessitate clearing closet space for fleece sweaters as well as tank tops. No one feels the shock of May’s sudden temperature spikes quite like runners, particularly those registered for races at the end of the month or in early June. These athletes often spend the last crucial weeks of training in temperatures just north of freezing, only to be slapped by a brutal blast of July-like heat and humidity when toeing the starting line.

Being prepared to race in the fast-approaching season of sizzle means acclimating your body now. Check out these four tips for getting a head start on scorching weather before the mercury soars.

1.- Layer up

Dressing for the weather is sound year-round advice, and early May is the exception that proves the rule. When preparing your body and mind for the hotter days ahead, dressing for discomfort is the way to go. Layering up with an extra jacket, technical shirts and running tights for at least a couple of runs a week—and ideally including your long run—will help turn up the heat on a cold morning. Throwing in non-breathable pieces that aren’t typically part of your running wardrobe—plastic rainwear is perfect, if you have it—can help acclimate you to humidity as well as heat. It’s important, however, to compensate for the extra heat by having plenty of water on hand. You’re trying to train your body to perform while it’s hot, not while it’s dehydrated, and it’s important to be able to quench your thirst.

2.- Fire up the furnace

The trusty treadmill that you’ve relied on through the long winter tends to start gathering dust as soon as snow and ice disappear in spring. Don’t fold it up and shove it under the bed just yet—it can be the perfect pathway to heat acclimation. Cranking the thermostat and incorporating more treadmill runs into your training week is an effective way to prepare for racing in hot weather. Those without a fireplace will take a bit of a hit on their energy bill, but it might just be worth the investment.

3.- Keep it on simmer after your run

Ditch the post-run cooldown and instead use the opportunity to continue working on your heat adaptation. One of the most effective ways to do this is by capping off your run with a sauna session. A recent study shows that a 30-minute post-run sauna treatment is effective in helping distance runners adapt to running in hot weather. Sweating it out by soaking in a hot bath can also help with heat adaptation for those without access to a sauna.

4.- Pick a perspiration destination

This one requires the right combination of foresight and unused vacation days, but planning a trip to warmer climes in the weeks leading up to your late-May race can do wonders for heat adaptation. If you’ve booked a trip south with the main purpose of training in hot weather, beware the urge to treat it too much like a vacation, or you could blow a unique and effective training opportunity. Also, make sure not to stray too far from your home time zone—you don’t want to be fighting jet lag along with the heat and humidity on race day.